What's the Easiest Rice to Digest? A Comprehensive Guide

November 13, 2025 •

3 min read

White rice, due to its low fiber content, is often considered the easiest rice to digest. This makes white rice a primary recommendation for those dealing with a sensitive stomach, providing energy without taxing the digestive system.

Quick Summary

White rice, including varieties like basmati and jasmine, is generally easier to digest due to lower fiber. Brown rice contains more fiber, which is harder to break down, although it provides other nutritional benefits. Preparation methods also impact digestibility.

Key Points

White Rice is Easiest to Digest: The milling process removes fiber-rich bran and germ from white rice, leaving a simple carbohydrate that's easy to break down.
White Rice is Recommended for Digestive Issues: White rice, being low in fiber and gentle on the stomach, is often included in the BRAT diet for treating diarrhea and upset stomachs.
Whole Grains are Harder to Digest: Whole grain varieties like brown rice contain more fiber, which is good for the gut but can aggravate symptoms for those with a sensitive digestive system.
White Basmati and Jasmine are Good Choices: Specific white rice varieties like basmati and jasmine are known for their soft texture and easier digestibility.
Preparation Matters: Rinsing rice thoroughly and using proper cooking ratios can prevent stickiness and improve digestibility.
Cooled Rice Provides Gut Benefits: When cooked white rice is cooled, it forms resistant starch, which can act as a prebiotic to feed good gut bacteria.
Consider Your Overall Health: For long-term health, a balanced diet including nutrient-dense brown rice is recommended, but for short-term relief, white rice is the clear winner.

Why White Rice is King for Easy Digestion

White rice's digestibility stems from the milling process, removing the bran and germ. Removing these fibrous parts significantly lowers the fiber content. The refined grain is a simple carbohydrate that the body breaks down into glucose. White rice is a key component of the BRAT diet (Bananas, Rice, Applesauce, Toast), often suggested for those with diarrhea or upset stomachs.

The Role of Fiber and How It Impacts Your Gut

Fiber is crucial for long-term gut health, but it can be problematic for a compromised digestive system. For someone with Irritable Bowel Syndrome (IBS), Crohn's disease, or a stomach bug, a low-fiber diet can reduce bloating, cramping, and gas. The lower fiber content of white rice is beneficial, allowing the digestive system to recover without working hard to process tough fibers.

Not All White Rice is Created Equal

Within white rice, some varieties are more easily tolerated than others due to starch composition differences. The ratio of amylose to amylopectin starches can affect how the rice is digested.

White Basmati Rice: This long-grain rice has a relatively low glycemic index (GI) compared to some other white rices. It cooks light and fluffy. Its starch breaks down slower, providing a steady release of energy gentle on the digestive system.
White Jasmine Rice: With a slightly sticky, soft texture when cooked, white jasmine rice is another option for sensitive stomachs. It is low in fiber. Its delicate texture makes it easy to chew and digest.
Instant White Rice: While not as flavorful, instant rice is pre-cooked and dehydrated, making it quick to prepare. This ultra-soft, low-fiber option is the most processed and is easy on a sensitive digestive tract.

The Trade-Off: White Rice vs. Whole Grain Rice

While white rice is easier to digest, it is important to understand what is being sacrificed. The bran and germ of brown rice are rich in fiber, B vitamins, and minerals lost during milling.


Feature	White Rice	Brown Rice
Digestibility	Very easy to digest due to low fiber content.	Takes longer to digest because of higher fiber content.
Nutrient Density	Lower in nutrients, often enriched with vitamins and minerals.	More nutrient-dense, containing more fiber, magnesium, and B vitamins.
Stomach Sensitivity	Recommended for upset stomachs, IBS flare-ups, and diarrhea.	Can cause digestive discomfort, bloating, or gas for sensitive individuals.
Glycemic Index	Higher GI, leading to a faster blood sugar spike.	Lower GI, providing a slower, more gradual rise in blood sugar.
Gut Health	Can form resistant starch when cooled, feeding beneficial gut bacteria.	High fiber and prebiotics promote a healthy gut microbiome.
Best For...	Individuals with acute digestive issues, post-illness recovery, or sensitive guts.	Healthy individuals seeking a more nutrient-rich whole grain option.

Cooking Methods for Maximum Digestibility

How rice is prepared can further enhance its digestibility. Cooking methods can alter the starch composition and make the grains softer.

Rinse the Rice Thoroughly

Always rinse white rice before cooking until the water runs clear. This removes excess surface starch, which can make the rice stickier and less digestible.

The 1-to-1.5 Ratio for Fluffiness

For many long-grain white rice varieties, using a water-to-rice ratio of 1:1.5 can result in a fluffier texture. The individual grains will separate, making them easier for the body to process.

Consider Cooling for Resistant Starch

For those not experiencing acute digestive distress, cooking and then cooling rice can create resistant starch. This starch resists digestion in the small intestine and ferments in the large intestine, feeding beneficial gut bacteria and improving gut health over time.

Conclusion: Making the Right Choice for Your Gut

For immediate relief from an upset stomach or during a digestive illness, white rice is demonstrably the easiest rice to digest. Its low fiber content and simple carbohydrate structure make it gentle on a sensitive system, providing quick energy without complications. However, for everyday consumption and long-term digestive health, the higher fiber and nutrient content of brown rice is more beneficial. The choice depends on your current health needs and what your body can tolerate. By understanding the differences and adjusting your cooking methods, you can make the right rice choice for your gut health, whether for comfort or for sustained nutrition. For more information on gut-friendly eating, consider speaking with a registered dietitian or consulting reliable health resources, such as those provided by Healthline.

Frequently Asked Questions

White rice is easier to digest because the milling process removes the fibrous bran and germ, leaving a simple carbohydrate that is quickly broken down by the body. Brown rice retains these layers, making it more nutritious but also more difficult to digest.

For an upset stomach, plain white rice is the best choice. It is bland, low in fiber, and part of the BRAT diet, which helps to soothe the digestive system and firm up stool.

No, basmati rice is generally considered easy to digest and is less likely to cause gas compared to other, starchier varieties. Its lower starch content allows it to break down faster in the digestive system.

Yes, but it depends on your symptoms. During a flare-up, plain white rice is a better option due to its low fiber content. For long-term gut health when symptoms are managed, you may tolerate brown rice in moderation, as its fiber can benefit gut bacteria.

Yes, cooling and then reheating cooked rice increases its resistant starch content. This acts as a prebiotic, feeding beneficial bacteria in your large intestine and promoting better gut health.

White rice is recommended during illness because it is a low-fat, low-fiber, and simple carbohydrate that provides quick energy without putting a strain on the digestive system.

To make brown rice easier to digest, you can soak it for a few hours before cooking to reduce phytic acid and speed up cooking time. Adding a dash of an acidic ingredient like lemon juice or vinegar to the cooking water can also help.