How to Combat Rice Bloating
Health ConditionsDigestive Health

Why You Always Feel Bloated After Eating Rice and What to Do About It

Why You Always Feel Bloated After Eating Rice and What to Do About It
Mara Zemgaliete/Adobe Stock
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Updated on July 31, 2025
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Rice is typically at the top of the list of healthy diet staples. Unfortunately, depending on the kind you eat and how your body handles it, rice can cause bloating, gas, or even diarrhea. This may be especially true if you have irritable bowel syndrome (IBS) or another gastrointestinal issue.

Brown Rice vs. White Rice

Health professionals often recommend brown rice because it's less processed than white rice. "It contains the bran, the nutritious germ, and a lot of nutritional value, like vitamins and minerals," says Niket Sonpal, MD, an assistant professor of clinical medicine at Touro College of Osteopathic Medicine in New York City.

Brown rice is also loaded with fiber and protein.

 White rice, on the other hand, has been milled to remove the bran and germ, which strips away most of its nutritional benefits. Because of their differences, each type of rice affects you differently.

Why Rice Can Cause Bloating

While the high amount of fiber in brown rice can benefit your health, it can also cause some discomfort.

According to Cleveland Clinic, fiber has been shown to help reduce your risk for heart disease, diabetes, and certain types of cancer.

 However, a lot of fiber at one sitting, especially if you're not used to it, can cause gas, bloating, diarrhea, and cramping.

"Because fiber can slow digestion, it may lead to indigestion and bloating," says Linda Anegawa, MD, founder of Pinnacle Metabolic Medicine in Las Vegas, Nevada. "This is particularly true for those with irritable bowel syndrome."

 It's not just rice though: ​All​ grains have the potential to affect your digestion in this way.
"The ingestion of any starch, including brown or white rice, triggers the release of insulin," Dr. Anegawa says. "Chronic overconsumption of too much grain, even healthy grains such as brown rice, can cause chronic hyperinsulinemia in certain individuals.

 These abnormally high levels of insulin lead to increased fat deposits deep inside the belly around the organs, also known as visceral fat. Over time, visceral fat accumulation can be linked many gastrointestinal issues, including bloating, diarrhea or constipation, and excess gassiness."

Bloating Prevention

If you're experiencing bloating or other issues after eating rice, try keeping a food journal. Keep track of what you eat, when, and how much, as well as any symptoms you experience.

"A food journal can be an effective way to help you identify trigger foods and see if you can tolerate smaller portions," says Erin Palinski-Wade, RD, who is based in New Jersey. "You can also start small. Some people can eat brown rice in half-cup portions with no issues — they only experience bloating with larger portions. That's why I recommend adding fibrous foods to your diet slowly."

A food journal can also be helpful if you have IBS. "A food diary will show you which fiber-containing foods don't exacerbate bloat symptoms or pain," says Dr. Sonpal. This is when white rice can come in handy. "Because it has under 1 gram of fiber, it won't typically upset the stomach," he says.

Anegawa recommends pairing rice with protein or fat, as it helps prevent the insulin spike that can occur when eating starches.

 You can also switch to grain-free rice alternatives, like riced cauliflower or broccoli.

Try to drink more fluid when eating fiber and eat more slowly, making sure to chew your food well. "This can help prevent swallowing excessive air, which increases bloat," Palinski-Wade says. "It also helps break down food in the mouth to make the digestive process in the gut even easier."

At the end of the day, it might take some trial and error to figure out what works best for you. Taking these extra steps can help you enjoy rice while minimizing uncomfortable digestive symptoms.

The Takeway

  • The fiber in rice, especially brown rice, can slow digestion for some people and cause issues like gas and bloating.
  • People with IBS may be more sensitive to foods high in insoluble fiber like brown rice.
  • Keeping a food journal, introducing high-fiber foods slowly, and pairing them with protein and fat can help minimize digestive symptoms.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Huang K-Y et al. Irritable bowel syndrome: Epidemiology, overlap disorders, pathophysiology and treatment. World Journal of Gastroenterology. July 14, 2023.
  2. Klein S. Brown rice versus white rice: A head-to-head comparison. Harvard Health Publishing. November 8, 2024.
  3. Rice, brown, long grain, unenriched, raw. U.S. Department of Agriculture FoodData Central. April 20, 2023.
  4. 31 High-Fiber Foods You Should Be Eating. Cleveland Clinic. March 10, 2023.
  5. How to get more fiber in your diet. Harvard Health Publishing. December 7, 2023.
  6. Hyperinsulinemia. Cleveland Clinic. September 20, 2022.
  7. Lee CG et al. Visceral Abdominal Obesity Is Associated With an Increased Risk of Irritable Bowel Syndrome. The American Journal of Gastroenterology. February 2015.
  8. Rice, white, long grain, unenriched, raw. U.S. Department of Agriculture FoodData Central. April 20, 2023.
  9. Yang W et al. Regulation of Macronutrients in Insulin Resistance and Glucose Homeostasis during Type 2 Diabetes Mellitus. Nutrients. November 4, 2023.
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Yuying Luo, MD

Medical Reviewer

Yuying Luo, MD, is an assistant professor of medicine at Mount Sinai West and Morningside in New York City. She aims to deliver evidence-based, patient-centered, and holistic care for her patients.

Her clinical and research focus includes patients with disorders of gut-brain interaction such as irritable bowel syndrome and functional dyspepsia; patients with lower gastrointestinal motility (constipation) disorders and defecatory and anorectal disorders (such as dyssynergic defecation); and women’s gastrointestinal health.

She graduated from Harvard with a bachelor's degree in molecular and cellular biology and received her MD from the NYU Grossman School of Medicine. She completed her residency in internal medicine at the Icahn School of Medicine at Mount Sinai, where she was also chief resident. She completed her gastroenterology fellowship at Mount Sinai Hospital and was also chief fellow.

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Tehrene Firman

Author

Tehrene Firman is a freelance writer and editor. Formerly of Teen Vogue and Dr. Oz The Good Life, she now writes for Well+Good, Prevention and other outlets.

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