Rice isn’t inherently bad for constipation, but the type of rice you eat makes a big difference. White rice is low in fiber and can contribute to constipation when it dominates your diet, while brown rice provides meaningfully more fiber and can actually help keep things moving. The answer depends on which rice you’re eating, how you prepare it, and what else is on your plate.
White Rice Is Low in Fiber
White rice has had its bran and germ removed during processing, stripping away most of its fiber. A one-third cup serving of cooked white rice contains just 0.2 grams of fiber, compared to 1.1 grams in the same amount of brown rice. That gap adds up quickly over a full meal. The Academy of Nutrition and Dietetics specifically lists white rice among refined grains that may contribute to constipation as part of a low-fiber eating pattern.
This is also why white rice shows up in the BRAT diet (bananas, rice, applesauce, toast), which is sometimes recommended during bouts of diarrhea. Those four foods are deliberately chosen because they’re bland, soft, and low in fiber. The same properties that make white rice gentle on an upset stomach can work against you if constipation is your problem.
Brown Rice Works in Your Favor
Brown rice retains its outer bran layer, which is where most of the fiber lives. It typically provides 1 to 3 grams more fiber per serving than white rice. The Academy of Nutrition and Dietetics includes brown rice on its list of whole grain foods recommended for relieving constipation, alongside whole grain bread, whole grain pasta, and bran cereals.
Fiber adds bulk to stool and helps it move through the digestive tract more efficiently. Most adults need 25 to 30 grams of fiber per day, and swapping white rice for brown rice at one or two meals is a simple way to close that gap without overhauling your entire diet. The key is increasing your water intake alongside the extra fiber, since fiber absorbs water as it moves through your gut.
How You Cook Rice Changes Its Effect
Here’s something most people don’t know: cooking rice and then cooling it in the refrigerator changes the structure of its starch. The cooling process creates something called resistant starch, a type of carbohydrate that resists digestion in the small intestine and instead ferments in the large intestine. This fermentation feeds beneficial gut bacteria, functioning as a prebiotic. According to Johns Hopkins, the benefits of resistant starch include treatment and prevention of constipation.
You can cook rice a day in advance, refrigerate it overnight, and reheat it before eating. Reheating doesn’t decrease the resistant starch content, so you still get the benefit. This trick works with any type of rice, meaning even white rice becomes somewhat more gut-friendly after being cooled and reheated.
Not All Rice Varieties Are Equal
Beyond the white-versus-brown distinction, different rice varieties have different starch compositions that affect how your body digests them. Long-grain rice like basmati and jasmine tends to be higher in a starch component called amylose, while sticky (glutinous) rice is almost entirely made up of a different starch called amylopectin.
USDA research shows that high-amylose rice contains significantly more resistant starch. In lab testing, rice with 55% amylose content had a resistant starch level of about 55%, compared to roughly 13% in waxy (sticky) rice with almost no amylose. That’s a massive difference. In practical terms, long-grain varieties like basmati digest more slowly and produce more of the resistant starch that benefits your gut, while sticky rice digests quickly and offers less of that advantage.
If constipation is a regular issue for you, choosing long-grain brown rice gives you the best of both worlds: more fiber from the bran and more resistant starch from the grain’s natural composition.
Iron-Fortified Rice May Play a Role
Some white rice sold in the U.S. is fortified with iron, and iron is a well-known contributor to constipation. When you consume more iron than your body can absorb, the excess stays in your digestive tract, where it can alter the balance of gut bacteria. Research shows that iron fortification can increase levels of harmful bacteria while reducing protective species that support healthy digestion.
Unabsorbed iron in the gut also promotes methane production by certain bacteria. Methane slows intestinal transit by interfering with the normal wave-like contractions that push stool through your colon. While the link between methane and constipation is well documented, researchers are still working out whether the methane is a direct cause or a byproduct of the same underlying imbalance. Either way, if you eat a lot of fortified white rice and struggle with constipation, the added iron could be a contributing factor worth considering.
Rice on a Low-FODMAP Diet
For people with irritable bowel syndrome, rice is one of the safest starches available. It’s classified as low-FODMAP, meaning it doesn’t contain the types of fermentable sugars that trigger bloating, gas, and unpredictable bowel habits in sensitive individuals. UCI Health lists white rice among the grains that are easier to digest on a low-FODMAP plan, along with oats, quinoa, and gluten-free pasta.
This creates a bit of a tension for people with constipation-predominant IBS. White rice is gentle and unlikely to trigger symptoms, but its low fiber content won’t actively help move things along. Brown rice and rice bran are also listed as low-FODMAP options, making them a better choice if you need the digestive safety of rice with more fiber to address constipation.
Making Rice Work for You
Rice doesn’t have to be a problem for constipation if you make a few strategic choices. Switch from white to brown rice when possible. Choose long-grain varieties over sticky rice. Try cooking your rice ahead of time and refrigerating it overnight to boost resistant starch content. And pay attention to what you’re eating alongside the rice: pairing it with vegetables, beans, or other high-fiber foods can easily compensate for whatever fiber rice itself lacks.
If white rice is a staple in your diet and you’re dealing with chronic constipation, it’s worth looking at your total daily fiber intake rather than blaming rice alone. A diet built heavily around refined grains of any kind, not just rice, will leave you short on the fiber your digestive system needs to function well.