Rice is a staple food in many cultures around the world. It is often considered a healthy food due to its content of essential nutrients.
However, some people may experience constipation from eating rice… Especially if they consume a large amount of refined white rice.
Let’s take a detailed look at whether rice contributes to constipation and what alternatives we have at our disposal to prevent this issue.
Rice and Intestinal Discomfort
What is Constipation?
First of all, constipation is a common digestive disorder characterized by difficult-to-pass stools and a slowed intestinal transit.
Its causes: poor diet, lack of physical activity, stress, certain medications, or underlying health issues.
Read also | 5 natural laxatives for better transit
White Rice and Its Low Fiber Content
White rice is high in starch and can contribute to constipation due to its low fiber content. For example, there are 8 g/100 g of white rice compared to 4 g/100 g for red rice.
Dietary fibers are crucial for good digestive health. Indeed, they help maintain regular intestinal transit by increasing stool volume and consistency.
It has been processed to remove the fiber-rich outer layer. This makes it less beneficial for digestive health.
So the answer is YES, rice can cause constipation, but especially refined white rice because it severely lacks fiber. Still, keep in mind that it mainly causes constipation if it’s the only thing you eat at your meal.
Indeed, if you accompany your rice with fiber-rich vegetables, there will be enough fiber in the food bowl. It’s all about balance!
Rice Accompanied by Fiber: The Solution
Moreover, if we closely observe culinary cultures where white rice is prominent, it is often accompanied by a legume (rich in fiber) in traditional recipes.
I immediately think of Indian lentil dhal, served with rice or even chili con carne with white rice.
What Are the Alternatives to Traditional White Rice?
The Different Varieties of Rice
Are you used to eating quick-cooking bagged white rice? Know that rice holds many surprises if you explore its varieties. Indeed, there are many different colors and shapes of rice, for flavorful and colorful dishes.
I can even tell you that there are nearly 110,000 varieties of rice, but I will speak here of only a small dozen.
There are four main varieties and classifications of rice: long grain rice, medium grain rice, round rice, and short grain rice. Among them, we find different forms of commercialization according to the mechanical treatment they have undergone.
Milling involves a polishing of the grain more or less depending on the desired result. The more it’s polished, the whiter it becomes and thus contains less fiber (as its outer layer is completely removed).
- Brown or whole rice: the silica-rich husk is removed by passing it through rollers that remove the various hulls of the grain.
- Polished or white rice: the whole grain rice is taken and only the grain endosperm is kept by further polishing.
- Parboiled rice: from raw grain, it is steamed to allow minerals and vitamins to penetrate the rice endosperm. This rice has a higher nutritional yield than polished rice but lower than whole grain rice.
- Pre-cooked rice: from parboiled rice, the rice is cooked again allowing for faster home cooking.
Then, depending on its cultivation region, other types of rice can be found. Thai rice, basmati rice, wild rice, red rice, Arborio rice, sticky rice… And many more.
For example, brown rice, which is high in fiber, can be beneficial for digestive health and help prevent constipation, as this study concludes.
Different Tastes but More Fiber
Brown rice is less refined than white rice and still contains its fiber-rich outer layer, making it a healthier choice for people suffering from constipation.
Brown, whole, red, wild rice can have a more pronounced flavor and firmer texture than white rice. But they can be used in the same way in many recipes.
You can also mix brown rice and white rice to get the benefits of both types of rice.
Some Tips to Prevent Rice-Related Constipation
In addition to choosing brown or whole rice, there are other measures you can take to prevent rice-related constipation:
- Have a balanced diet rich in fruits, vegetables, whole grains, and lean proteins.
- Drink enough water to maintain good hydration and facilitate intestinal transit.
- Exercise regularly to aid digestion and maintain regular bowel movements.
- Avoid foods that can worsen constipation: dairy products, fried foods, foods high in sugar and fat, alcoholic beverages.
If rice is part of your dietary habits, don’t shun it during constipation. However, always pair it with a fiber-rich food.
Or choose a type of rice with more fiber than white rice. You’ll add originality to your dishes, and your taste buds will thank you.
