Which Rice is Good for Fasting? A Guide to Grains and Millets

December 7, 2025 •

3 min read

During certain religious fasting periods, millions of individuals opt for grain-free meals, substituting traditional rice with alternatives like barnyard millet, commonly known as 'samak rice'. Knowing which rice is good for fasting depends on the type of fast you observe and your personal digestive needs.

Quick Summary

This guide explores suitable rice and millet options for different types of fasting, from religious observances to intermittent fasting. It covers nutritional value, digestibility, and how specific grain choices can affect your energy levels and overall well-being during a fast.

Key Points

Barnyard Millet (Samak Rice): This seed, not a cereal grain, is the traditional choice for many religious fasts due to its high fiber and easy digestibility.
Brown Rice: An excellent option for intermittent fasting, brown rice provides sustained energy and higher fiber, which aids in feeling full longer.
White Rice: While less nutritious, white rice is easier to digest and can be a good option for breaking a fast or for those with digestive sensitivities.
Low Glycemic Index (GI): For better blood sugar control during an eating window, low-GI varieties like brown rice are generally preferable.
Digestive Comfort: Simple preparations like curd rice can be soothing for the stomach and beneficial for digestion, particularly after a long fast.
Preparation Matters: Soaking and rinsing rice can improve its texture and digestibility, while cooking and cooling white rice increases resistant starch.

Understanding the Types of Fasting

Fasting can be observed in many ways, from religious restrictions that prohibit cereals to modern dietary practices like intermittent fasting. The best type of 'rice' for you will vary depending on your fasting style and dietary goals.

Religious Fasting (e.g., Navratri, Ekadashi)

For many Hindu festivals, certain grains are forbidden. The preferred 'rice' alternative is often a millet, specifically barnyard millet or 'samak rice'.

Barnyard Millet (Samak Rice): This is a nutrient-dense, gluten-free seed that is not a cereal grain and is therefore permitted during many fasts. It is high in fiber, iron, and potassium, providing sustained energy without feeling heavy. Its texture is similar to broken wheat or couscous, making it a versatile substitute for rice.

Intermittent Fasting

For those practicing intermittent fasting, the goal is often to consume nutrient-dense foods during eating windows to stay full and regulate blood sugar. Traditional rice options, particularly brown rice, can be a great choice.

Brown Rice: As a whole grain, brown rice retains its bran and germ, giving it a higher fiber and nutrient content than white rice. This higher fiber content slows down digestion, promoting feelings of fullness and preventing rapid blood sugar spikes.
White Rice: While lower in fiber, white rice is easier to digest for some individuals. For intermittent fasting, it is generally best consumed as part of a balanced meal with protein and vegetables to manage blood sugar response. A helpful trick is to cook and cool white rice, which increases its resistant starch content, a type of fiber that benefits gut health and blood sugar.

Comparison of Fasting-Friendly Rice Options

Here is a comparison of suitable rice options for different fasting scenarios:


Feature	Barnyard Millet (Samak Rice)	Brown Rice	White Rice	Parboiled Rice
Best For	Religious fasting, gluten-free diet	Intermittent fasting, blood sugar management	Easing digestion, low-fiber diet	Nutritious, easier to digest than brown
GI	Moderate	Lower than white rice	Higher than brown rice	Moderate, lower than regular white rice
Fiber	High	High	Low	High, due to parboiling process
Key Nutrients	Iron, potassium	Magnesium, B vitamins	Enriched with iron, B vitamins	B vitamins, minerals
Digestibility	Very Easy	Chewier, slower to digest	Very Easy	Easier to digest than regular white
Preparation	Soaking for 30 mins	Longer cooking time, soaking optional	Quicker cooking time, soaking optional	Longer cooking time

Practical Tips for Preparing Rice During a Fast

Rinsing: Rinsing any rice or millet thoroughly before cooking removes excess starch, preventing it from becoming gummy and sticky.
Soaking: Soaking grains like samak rice and basmati rice for 30 minutes can significantly improve texture and cooking quality.
Portion Control: Regardless of the type, mindful portion control is key, as all rice varieties contain carbohydrates that can affect blood sugar.
Cooking Method: For easier digestion, consider preparing a simple boiled rice or a curd rice (dahi chawal) which includes probiotics.
Listen to Your Body: If you have any health conditions, especially diabetes, consult with a healthcare provider or a registered dietitian to determine the best approach for incorporating rice into your fasting routine.

Conclusion: Making the Right Choice for Your Fast

Choosing the right rice for fasting depends largely on the type of fast and your health considerations. For strict religious fasts, barnyard millet (samak rice) is the go-to, as it is a seed rather than a grain and offers excellent nutritional value. For intermittent fasting, nutrient-dense brown rice is a great option for sustained energy and satiety. If digestion is a concern, plain boiled white rice or parboiled rice may be a better fit, especially when paired with other fibrous and protein-rich foods.

Ultimately, understanding the properties of each type and how your body responds is crucial. By making an informed choice, you can support your body effectively throughout your fasting period. For more information on the health benefits of different rice types, check out this guide from Harvard Health: Brown rice versus white rice: A head-to-head comparison.

Frequently Asked Questions

Samak rice is actually a type of millet, also known as barnyard millet, and is technically a seed, not a cereal grain. This makes it permissible for many religious fasts where grains are forbidden. It is highly nutritious, gluten-free, and very easy to digest.

For intermittent fasting, brown rice is often the better choice. Its higher fiber content provides sustained energy, helps regulate blood sugar, and keeps you feeling full longer than white rice.

For religious fasts, white rice (a cereal) is generally not permitted, and alternatives like samak rice are used. For intermittent fasting, white rice is acceptable during eating windows, and some people find it easier to digest.

Curd rice is very easy to digest and can be a gentle way to break a fast. The probiotics in the curd promote healthy gut bacteria, and the cooling effect of the dish is soothing for the stomach.

Yes, soaking rice can improve its texture and cooking. For varieties like basmati or samak rice, soaking for about 30 minutes is often recommended to achieve a fluffy result.

Yes, for intermittent fasting. Cooling cooked white rice can increase its resistant starch content. This type of fiber acts like a prebiotic, supporting gut health and potentially reducing the impact on blood sugar levels.

If you have a sensitive stomach, plain boiled white rice is often the easiest option to digest due to its lower fiber content. Curd rice is another excellent choice, as the probiotics can aid digestion.

Parboiled rice undergoes a process that transfers nutrients from the bran to the grain. This makes it more nutritious than regular white rice, with a lower glycemic index and a firmer texture, making it a good, more nutritious option for non-religious fasts.