Is Rice Good for Acid Reflux?

Rice is the world’s most consumed grain and a staple food for more than half of the global population. Global production reaches well over 700 million metric tons each year, making rice the foundation of many traditional diets around the world.

Per capita consumption varies widely. In countries like Bangladesh, Cambodia, and Laos, people eat more than 550 pounds of rice annually. In China, the average is around 220 pounds per person per year. In contrast, much of the Western world consumes under 22 pounds per person annually.

This wide range reflects rice’s cultural importance and adaptability. Whether eaten daily or occasionally, rice is a global staple—and for people managing acid reflux, it may also be a gentle, nourishing ally.

Which brings us to our main question: is rice good for acid reflux?

Rice: Acid Reflux Superfood

When it comes to acid reflux, rice might be the unsung hero of your plate. It’s rarely a trigger food, largely because it’s naturally low in fat and acid. It also pairs well with plant and animal proteins, making it an ideal staple for anyone managing reflux who wants to support healthy digestion and enjoy satisfying, nourishing meals.

There are many varieties of rice, and they all offer slightly unique benefits. Here’s a breakdown of some of the most common types:

Rice Type	Calories	Carbohydrates	Protein	Fiber
White Rice (1 cup, cooked)	242	53g	4.4g	0.6g
Brown Rice (1 cup, cooked)	248	52g	5.5g	3.2g
Wild Rice (1 cup, cooked)	166	35g	6.5g	3.0g

Wild rice, in particular, is a standout. Not only is it high in protein and fiber, but its slow-digesting, complex carbohydrates can help stabilize blood sugar and support digestion. The fiber also helps prevent constipation, which can worsen reflux symptoms.

Brown and wild rice also offer a variety of essential nutrients, including B vitamins (like thiamin and niacin), iron, and magnesium, which contribute to energy production, healthy metabolism, and a well-functioning digestive system. Even white rice, while lower in fiber, is often enriched with B vitamins and iron, making it a gentle but still nourishing option.

How to Add More Rice to Your Diet

If rice isn’t already a staple in your home, a rice cooker can make it effortless. It handles everything from short-grain to jasmine to wild rice with minimal guesswork.

Here’s how I incorporate rice into my weekly routine:

On Sundays, during my “rice week, “I prepare a blend of organic long-grain brown rice and wild rice—one cup of each. This makes about 6 cups of cooked rice, which I portion out for meals throughout the week.

I also cook additional protein (like sockeye salmon) during dinner prep, so I have healthy options on hand to add to the rice.

Simple Rice Meals Good for Acid Reflux

1. Dr. Jamie’s Favorite Rice Breakfast Bowl

A go-to meal that’s filling, reflux-safe, and rich in protein.

Ingredients:

• 1 cup cooked brown and wild rice (pre-prepared as above)
• ½ cup cooked sockeye salmon, cut bite-sized or diced
• 2 cooked egg whites
• 1-2 tbsp olive oil

Nutrition: 635 calories, 64g protein

To prepare: Microwave the rice and salmon mixture with olive oil. Separately, cook your egg whites. Then combine everything in a bowl and mix well, adding extra oil or water if needed to avoid dryness. Dry rice can be irritating for reflux, so always moisten your dish if required!

Olive oil is no longer restricted on reflux-friendly diets—it’s heart-healthy, anti-inflammatory, and a great way to keep meals moist (dry foods can be reflux triggers). Note that 1 tbsp of olive oil contains 119 calories and 14g fat (mostly monounsaturated.)

2. Rice & Beans Bowl

Beans—including lentils, black beans, kidney beans, and lima beans—are excellent plant-based protein and fiber sources. A typical serving provides 15–18 grams of protein and 216–230 calories per cup. Their fiber content supports digestion, helps prevent constipation, and pairs well with rice for a satisfying, reflux-friendly meal.

There are a few easy ways to enjoy them:

• Quick-prep option: Mix a can of organic refried beans with your favorite cooked beans, layer about an inch in a bowl, top with cooked rice, and heat.
• More traditional version: Combine lentils or any cooked beans with brown or wild rice and a drizzle of olive oil or low-sodium soy sauce.

Whether you’re short on time or building a more complete meal, rice and beans make a nutrient-rich option that supports digestion and keeps you full.

This kind of simple, nourishing bowl is easy to digest as well—and during rough patches, you could even eat it three meals a day for a few days and feel surprisingly good.

Conclusion

Rice is more than a global staple—it’s a nutritionally balanced food that can serve as the foundation of a soothing, satisfying diet. With its low-fat, low-acid profile, rice is good for acid reflux.

Whether enjoying a high-protein breakfast with salmon and egg whites or a simple rice-and-beans bowl, incorporating rice into your meals can support digestion and overall well-being … and avoid reflux.

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For more information about diagnosis and treatment of acid reflux, see two companion books on Amazon: Dr. Koufman’s Acid Reflux Diet and Dropping Acid: The Reflux Diet Cookbook & Cure. If you would like to receive personalized guidance and strategies for lasting relief, consider scheduling an online consultation.