Is Brown Rice Good for Constipation? (Expert Answer)

Short Answer: Brown rice is good for constipation. Because it has fiber, magnesium, and phytic acid, and they can prevent and relieve constipation by softening stools, relaxing intestines, and drawing water into the colon.

Constipation is a condition that affects your digestive system.

In constipation, your body has difficulty passing stools, which become hard and dry.

This can lead to various health problems, such as hemorrhoids, anal fissures, fecal impaction, and diverticulitis.

One of the key factors in managing constipation is diet.

What you consume can affect your bowel movements, which can impact your constipation symptoms and overall health.

To effectively manage constipation, you should consume fiber-rich foods like fruits, vegetables, whole grains, and legumes, and avoid low-fiber foods like processed meats, cheese, white bread, and pastries.

Now, brown rice is a type of whole grain that has not been refined or polished.

People usually cook brown rice in water and eat it as a side dish, a main course, or a salad ingredient.

Brown rice is good for constipation because it contains dietary fiber, magnesium, and phytic acid.

These ingredients can help prevent and relieve constipation in different ways.

One cup of cooked brown rice can give you about 3.5 grams of dietary fiber, which is 14% of your daily needs.

Fiber adds bulk and softens your stools, making them easier to pass.

Fiber also feeds the beneficial bacteria in your gut, which can improve your digestion and immunity.

One cup of cooked brown rice can also give you about 84 milligrams of magnesium, which is 20% of your daily needs.

Magnesium is a mineral that relaxes the muscles in your intestines, which can stimulate peristalsis and help move the stools along.

One cup of cooked brown rice can also give you about 0.8 grams of phytic acid, which is a natural compound that acts as an anti-nutrient.

Phytic acid can bind to minerals like iron, zinc, calcium, and magnesium, and reduce their absorption in your body.

This can have a laxative effect, as more water is drawn into your colon to balance the mineral loss.

Furthermore, brown rice is a complex carbohydrate and complex carbohydrates are good for constipation.

Because, they take longer to digest and provide a steady source of energy, which can prevent blood sugar spikes and crashes that can affect your bowel movements.

You can eat one to two cups of cooked brown rice per day safely.

More than that can cause bloating, gas, abdominal discomfort, and mineral deficiencies.

Also, you shouldn’t eat brown rice if you have celiac disease, gluten intolerance, or inflammatory bowel disease, to prevent worsening your symptoms.

Because, brown rice may contain traces of gluten, which is a protein that can trigger inflammation and damage in your intestines.

You can buy fresh brown rice in your local market or can order it from online.

Always choose organic, whole-grain, and unpolished brown rice.

Because, they have more nutrients, less pesticides, and less processing than conventional, refined, and polished brown rice.

You can store them in an airtight container in a cool, dry, and dark place for up to six months.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management, and essential medical care, is key to managing constipation effectively.

I always recommend my constipation patients to follow a constipation-friendly diet to improve their bowel function, and enjoy a longer and healthier life.

Get a Customized Diet Plan

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

Leave a Comment