Which Rice Does Not Cause Constipation? The High-Fiber Choices

November 25, 2025 •

5 min read

According to the National Institutes of Health, whole grains like brown rice have been shown to improve bowel movements by increasing fecal weight and reducing colonic transit time. This is in direct contrast to refined white rice, which lacks fiber and is often linked to digestive issues. To understand which rice does not cause constipation, it is crucial to look at the fiber content and how the grain is processed.

Quick Summary

This article examines the different types of rice and their impact on digestive health, highlighting that whole-grain options like brown rice and certain basmati varieties are beneficial due to their high fiber content. It explains why refined white rice is a common cause of constipation and provides practical cooking tips to maximize digestive benefits while avoiding discomfort.

Key Points

Choose whole grains: Brown rice, with its bran and germ intact, is the most effective rice to prevent constipation due to its high fiber content.
Avoid refined grains: Processed white rice lacks the necessary fiber to promote regular bowel movements and can be a cause of constipation.
Understand fiber types: Both insoluble fiber (in the bran) and soluble fiber (in resistant starch) in rice help bulk and soften stool.
Consider other whole rice options: Varieties like brown basmati and wild rice also offer significant fiber for digestive health.
Prepare rice for gut health: Cooking and cooling rice increases resistant starch, which feeds beneficial gut bacteria and aids digestion.
Balance your meal: Pairing white rice with high-fiber foods such as vegetables and beans can offset its low fiber content.
Stay hydrated: Increasing your water intake is essential when adding more fiber to your diet to prevent stools from hardening.

The Importance of Fiber for Digestive Regularity

Fiber is a crucial component of a healthy diet, particularly for maintaining regular bowel movements. It comes in two primary forms: soluble and insoluble fiber. Insoluble fiber, which is abundant in the bran of whole grains, acts like a bulk-forming laxative. It doesn't dissolve in water and passes through the digestive system relatively intact, adding weight and bulk to the stool and helping it move along the intestines. Soluble fiber, on the other hand, dissolves in water to form a gel-like substance, which softens the stool and aids in its passage. Rice varieties with high dietary fiber content, particularly whole grains, are therefore effective for promoting healthy digestion and preventing constipation.

Brown Rice: The Fiber-Rich Champion

Brown rice is the most recommended choice for those seeking rice that does not cause constipation. It is a whole grain, meaning the nutritious bran and germ are left intact during processing. It is in these outer layers that most of the rice's fiber and essential nutrients are found. A single cup of cooked brown rice can contain several grams of dietary fiber, significantly more than the same amount of white rice. This high fiber content helps to:

Add Bulk: The insoluble fiber in brown rice adds significant bulk to your stool, which stimulates muscle contractions in your colon and keeps your digestive system moving smoothly.
Maintain Water: Fiber helps maintain water levels in the stool, preventing it from becoming hard and difficult to pass.
Support Gut Health: The fiber in brown rice acts as a prebiotic, feeding the beneficial bacteria in your gut. A healthy gut microbiome is essential for optimal digestive function.

Other Digestion-Friendly Rice Varieties

While brown rice is the top contender, other types of rice can also be digestion-friendly, especially when prepared mindfully:

Brown Basmati Rice: This variety offers the same whole-grain benefits as regular brown rice, and some sources suggest its fiber content is particularly beneficial for promoting healthy digestion and softening stool.
Wild Rice: Though technically a seed, wild rice is an excellent whole-grain option that is naturally high in fiber and can be mixed with other rice varieties to increase the overall fiber content of a meal.
Dewaxed Brown Rice: Some studies have examined modified brown rice, like dewaxed versions, which are specially processed to remove a tough outer layer, making them easier to digest while retaining high fiber and other beneficial compounds.

Why White Rice Can Cause Constipation

White rice is a refined grain, meaning the fibrous bran and germ are removed during the milling process. This processing creates a product that is low in fiber and, for some people, can lead to or worsen constipation. The low fiber content means it lacks the necessary bulk to move waste through the intestines efficiently. For individuals with a sensitive digestive system or those consuming a low-fiber diet, white rice can be a contributing factor to constipation. However, white rice can also be a good choice for those with an upset stomach or digestive distress, as its low fiber content makes it easy on the digestive tract.

Comparison Table: Brown vs. White Rice

To better understand the differences, here is a comparison of brown and white rice regarding their impact on digestion:


Feature	Brown Rice	White Rice
Processing	Whole grain, bran and germ intact.	Refined grain, bran and germ removed.
Fiber Content	High in both soluble and insoluble fiber.	Very low in fiber.
Digestive Impact	Promotes regular bowel movements and prevents constipation.	Can cause or worsen constipation in some individuals.
Nutrients	Rich in magnesium, manganese, selenium, and B vitamins.	Often enriched with B vitamins and iron, but less nutrient-dense overall.
Glycemic Index (GI)	Lower GI than white rice, leading to a slower rise in blood sugar.	Higher GI, causing faster blood sugar spikes.
Cooking Time	Longer to cook due to the fibrous outer bran layer.	Shorter cooking time, cooks quickly and becomes fluffy.

Optimizing Rice for Digestive Comfort

If you prefer the taste and texture of white rice or are concerned about brown rice's impact on your stomach, there are ways to prepare and incorporate it to minimize digestive discomfort:

Pair with Fiber-Rich Foods: Serve white rice alongside high-fiber options like beans, lentils, and vegetables. This compensates for the rice's low fiber content and helps regulate digestion.
Add Healthy Fats: Incorporating a teaspoon of olive oil into cooked rice can help slow down digestion, keeping blood sugar stable and promoting digestive regularity.
Utilize Resistant Starch: Cooking and then cooling rice (by refrigerating it overnight) changes some of its starches into resistant starch. Reheating the rice can increase the resistant starch even further. Resistant starch is a type of soluble fiber that passes through the digestive tract undigested until it reaches the large intestine, where it feeds beneficial bacteria and promotes gut health.
Rinse Thoroughly: Some sources suggest that rinsing rice can help reduce arsenic content and make it less sticky, although enriched white rice can lose some nutrients in this process.

The Role of Lifestyle and Diet

Beyond the type of rice you choose, overall lifestyle and diet play a significant role in preventing constipation. Ensuring adequate hydration is critical, as fiber needs water to work effectively. Increasing fiber intake gradually can prevent bloating and other abdominal discomfort. Regular physical activity can also help stimulate bowel movements. Focusing on a balanced diet that includes a variety of whole grains, fruits, vegetables, and legumes is the most effective approach for maintaining long-term digestive health.

Conclusion: Making an Informed Choice

When it comes to choosing a rice that does not cause constipation, the evidence clearly favors brown rice and other whole-grain varieties due to their high fiber content. While white rice is generally safe, its lack of fiber makes it a potential cause of digestive issues for some people, especially when consumed in large amounts or without other fibrous foods. By opting for whole grains and incorporating preparation techniques that enhance digestibility, you can enjoy rice as a part of a healthy diet without worrying about constipation. Your choice ultimately depends on your digestive health, dietary needs, and flavor preferences, but an informed decision is the best path to long-term comfort.

Recommended Sources

National Institutes of Health (NIH): Effects of rice-based and wheat-based diets on bowel movements in young women with functional constipation
Harvard T.H. Chan School of Public Health: Fiber
Verywell Health: 12 Foods to Eat When Constipated or Bloated

Frequently Asked Questions

While white rice can contribute to constipation due to its low fiber content, you can still consume it in moderation. It is best to pair it with fiber-rich foods like vegetables, legumes, and healthy fats to aid digestion and promote regularity.

Increasing fiber intake too quickly can sometimes cause gas and bloating, as your body needs time to adjust. To avoid this, gradually introduce brown rice and ensure you are drinking plenty of water.

To make white rice less constipating, cook and then cool it overnight in the refrigerator. This process creates resistant starch, a type of fiber that can improve gut health. Reheating the rice can increase the resistant starch even more.

Brown basmati rice is a good choice for preventing constipation because it retains its fibrous bran and germ layer. While white basmati rice has less fiber, it can still be better than standard white rice when part of a balanced, fiber-rich meal.

Sushi rice is a short-grain white rice that is low in fiber and generally easy to digest for most people. However, some individuals with sensitive digestive systems might experience mild discomfort. For a more gut-friendly option, look for sushi made with brown rice.

Resistant starch is a type of carbohydrate that behaves like soluble fiber once it reaches the large intestine. It is created when starchy foods like rice are cooked and then cooled. It helps to increase the presence of beneficial gut bacteria, which reduces inflammation and supports healthy bowel function.

Yes, wild rice is a great source of fiber and can help with constipation. It can be eaten on its own or added to other rice dishes to boost the overall fiber content and nutritional value of your meal.