Rice - Part 2 : Potential side effects of eating white or brown rice

3 April 2025

Disclaimer : All information provided in this article/ blog is not intended to diagnose, treat, or prevent any condition. Readers should consult a doctor or qualified healthcare provider for any health concerns or before making any changes to their health regimen.

I am doing these posts also because I have a client who takes only brown rice and ended up sick in the stomach (literally) as diagnosed by her TCM doctor.

I then realised that there could be more like her out there, even within our community that can benefit from understanding more.

So here goes:

While brown rice is often marketed as “healthier,” it can cause more harm than good for certain individuals—especially those with sensitive stomachs, poor digestion, or absorption issues.

Here are some of the key negative side effects of eating too much brown rice:

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1. High in Arsenic

• Brown rice retains the outer bran layer, where arsenic (a toxic heavy metal) accumulates.

• Long-term consumption can raise the risk of cancer, heart disease, and diabetes.

• Especially risky for children, pregnant women, and people with compromised health.

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2. Contains Anti-Nutrients (Phytic Acid)

• Phytic acid binds to minerals like iron, zinc, calcium, and magnesium, blocking their absorption.

• This can lead to nutrient deficiencies over time, especially in those with already poor absorption (like many TMC patients).

• This also impacts gut health and enzyme function.

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3. Harder to Digest

• The fiber in brown rice is insoluble and rough on the gut.

• Can irritate the digestive tract, especially in those with gastric issues, IBS, bloating, or weak spleen qi (from a TCM perspective).

• Many clients report gas, bloating, stomach cramps, and discomfort after eating brown rice.

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4. Slows Down the Gut in Some Cases

• While fiber is important, too much insoluble fiber (like in brown rice) can be too stimulating for a compromised digestive system.

• Can worsen leaky gut symptoms, inflammation, or aggravate gastritis and acid reflux.

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What if You Only Eat White Rice?

White rice:

• Has the bran removed—lower in arsenic

• Easier to digest—soothing for weak stomachs

• Doesn’t interfere with nutrient absorption

• Works well with TCM principles (as porridge/congee is often prescribed for gut healing)

• Provides clean energy without irritating the gut lining

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If you have poor stomach and gut health and your TCM doctor already notes spleen/stomach weakness, gas, or poor digestion:

• Avoid brown rice

• Switch to well-cooked white rice or white rice congee with ginger

• Combine with warm, cooked vegetables, bone broth, and healing herbs

• Add protein and healthy fats for better nutrient balance

Better still come and see me and let me try and work with you for a lifelong strong and robust stomach and gut health.

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In summary, it’s important to keep in mind that rationale often gets overlooked due to modern food marketing.

This doesn’t mean that brown grains have no place in our lives. Just take in moderation as and when we feel like it. The chewy texture and taste is great. But perhaps not just every meal!

And finally, you can always get a good source of dietary fibre from other food sources. Just not necessarily brown rice.

Thank you and hope you enjoyed this piece.