Is Brown Rice Good for Constipation?

Yes, brown rice may help constipation when it replaces lower-fiber grains as part of a diet with enough fluids, because its fiber adds bulk to stool. A small randomized trial found promising results for a brown rice-based diet, although brown rice is not a guaranteed remedy.

When can brown rice help constipation?

Brown rice may be useful if your usual diet is low in fiber and you tolerate whole grains well. Replacing white rice with brown rice can increase the fiber in a meal without requiring a major change in what you eat.

It is one of several best foods for constipation, but its effect depends on your overall diet and the cause of your symptoms. Constipation can also be related to medications, certain health conditions or difficulty coordinating the muscles used to pass stool; adding fiber alone may not resolve those problems.

How does brown rice work for constipation?

Brown rice retains the bran and germ that are removed when rice is milled into white rice. The bran contains fiber, much of it insoluble. Fiber can help stool hold water and add bulk, which may make it easier to pass.

Rice	Fiber compared with the other type	Relevance to constipation
Brown rice	Generally higher	Can add more fiber when substituted for white rice
White rice	Generally lower	Adds less fiber to the diet

The amount of fiber you get depends on the portion and product, so check the package if you want to compare them. A single serving of brown rice will not necessarily make up for an otherwise low-fiber diet.

Fluids matter too: fiber works best as part of a diet with adequate hydration. See the best drinks for constipation for more on that connection.

What does the research say about brown rice?

In a 2020 randomized trial of 39 young Korean women with functional constipation, participants followed a brown rice-based, white rice-based or wheat-based diet for 4 weeks. The brown rice-based diet shortened the time it took material to travel through the colon compared with the white rice-based diet.

That result supports a possible benefit, but the study was small and tested whole diets, not brown rice alone. Faster transit is also not the same as proving that every person’s symptoms will improve. The study does not establish an effective serving size or show how well brown rice works for people outside the group studied.

How can you use brown rice for constipation?

Try replacing the white rice you would normally eat with cooked brown rice. For example, serve it with a meal you already enjoy rather than adding a large amount on top of your usual food.

Start with a small portion, such as 1/2 cup (about 100 g) cooked brown rice, and increase gradually if you tolerate it. This is a practical starting portion, not a dose proven to relieve constipation. A sudden increase in fiber can cause gas or bloating, so there is no need to make a large change all at once.

Drink fluids regularly unless a clinician has advised you to restrict them. If you have a fluid restriction, ask your healthcare professional how to adjust fiber safely rather than simply drinking more.

Give your overall eating pattern time to change, and pay attention to whether stools become easier to pass. If brown rice worsens bloating or discomfort, reduce the portion and seek advice if symptoms continue. You do not need to force yourself to eat it if it does not suit you.

Who should be careful with brown rice?

Ask a healthcare professional before increasing fiber if you have a bowel narrowing, a history of bowel obstruction, or have been told to follow a low-fiber diet. If you have diabetes, remember that brown rice still contains carbohydrate and consider how the portion fits your individual eating plan.

Iron supplements, opioid pain medicines and some other medications can contribute to constipation. Talk with the prescribing clinician or pharmacist about symptoms; do not stop a prescribed medicine on your own. Children and pregnant people with persistent constipation should also get individualized advice from a healthcare professional.

Seek urgent medical care for severe or worsening abdominal pain, vomiting, a swollen abdomen, inability to pass gas, or black or bloody stools. Contact a clinician about constipation that persists, a new change in bowel habits, or constipation accompanied by unexplained weight loss.