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How about the white vs brown rice conversation, and is white rice good for acid reflux?

I’m often asked to share food lists for a variety of digestive health concerns. And I get it because food plays a major role in how we heal (or don’t).

Because the rate of acid reflux and GERD incidence is on the rice, the food lists for it are commonly requested.

So, not only do I want to share some thoughts around these lists, but I also want to help break down more on the white vs. brown rice for reflux conversation.

It’s not black and white, as you’re about to see.

What is Acid Reflux?

First, the basics.

Acid reflux is a condition in which acidic gastric fluid flows backward into the esophagus, resulting in heartburn (i.e. acid flowing backwards instead of forwards as it should).

Its most common symptom is heartburn, and though people use the terms acid reflux and GERD interchangeably, they are not technically the same things.

GERD is what acid reflux progresses to, if it worsens. It stands for Gastroesophageal reflux disease.

Though we might not think of acid reflux as anything too serious, it absolutely can become serious if not dealt with. 

Having it can put you at risk for more serious problems, such as ulcers and esophageal cancer. 

Acid Reflux Symptoms

Like everything else, there is not a definitive set of symptoms, but here are some common symptoms of acid reflux:

1. prolonged sore throat and/or hoarse voice
2. bad taste in the mouth
3. heartburn, pain in the upper abdomen (can be so severe that it’s mistaken for a heart attack)
4. sensation of a lump in the throat
5. difficulty swallowing and/or painful swallowing
6. disrupted sleep
7. vomit that looks like coffee grounds and/or contains blood

What Causes Acid Reflux

The two main causes of acid reflux include:

1. hiatal hernia
2. weakness / dysfunction of the valve called the lower esophageal sphincter

No, being pregnant is not a cause of acid reflux. If you’re pregnant, you might just be more prone to experiencing it due to extra pressure on the abdomen and stomach.

More root causes to consider include:

1. Inflammation because it causes tissue damage and dysfunction in the esophagus
2. Carbohydrate malabsorption
3. Underdeveloped digestive system
4. Magnesium deficiency
5. Aging

Finally, it’s important to note that with acid reflux, sometimes it’s actually the case that one has too little (not too much) production of stomach acid.

Regardless, the traditional “solution” for reflux includes things like acid blockers or acid reducers, and long term PPI use (proton pump inhibitors). But what this acid-blocking medication does is further decrease the amount of acid you are producing.

Therefore, you should truly understand your acid production so that you can take appropriate measures.

Tracking

By the way, the BEST way to know which foods will and will not cause your digestive tract troubles is to keep meticulous track.

It’s a good idea to keep a food journal so that you can be certain about which foods are trigger foods for your reflux symptoms.

You can view lists upon lists like this, but until you understand how they directly apply to you, you’ll never know what the actual “right foods” are.

You can get my gut healing journaling SYSTEM shipped to you in the mail HERE or download the PDF for it instantly now.

Acid Reflux Diet Best Options

Here is a list of foods that can help if you’re experiencing GERD symptoms or symptoms of heartburn in general:

1. kefir
2. fermented vegetables
3. apple cider vinegar
4. bone broth
5. kombucha
6. green vegetables
7. cucumbers
8. asparagus
9. artichokes
10. wild caught fish
11. pumpkin and other squash
12. healthy fats and lean protein
13. honey
14. almonds
15. raw cheese
16. herbal tea like: chamomile, papaya, ginger tea 

Foods to Avoid (can trigger heartburn)

Should you stop eating these foods altogether? No! You should know by now that I’m not a fan of a long-term diet.

But might you need to temporarily? Yes. 

Here is a list of different foods that have been known to aggravate reflux:

1. high fat foods and fatty meats
2. mint (p.s. Remember in A Gutsy Girl’s Bible when I mentioned this caution for reflux and peppermint tea?!)
3. spicy foods
4. tomatoes
5. onions
6. garlic
7. coffee
8. tea
9. chocolate
10. alcohol and any excessive drinking

Is White Rice Good for Acid Reflux?

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So, then, you reviewed both lists above and did not see rice.

That’s because we are going to break rice down with a bit more detail.

This comes from my book, A Gutsy Girl’s Bible: a 21-day approach to healing the gut: 

Brown Rice is the whole grain with just the first outer layer (husk or hull) removed through milling. It still retains its fiber and the germ that contains many of the most vital nutrients.

White rice is brown rice that has first been milled to take away the bran and much of the germ. This reduces the fiber and many nutrients. It is further polished to take away the remaining layer of germ (called the aleurone layer) which contains its essential oils. It is these oils that oxidize and go rancid. (Source)

Just because you have read on the Internet that you should always “choose brown rice over white rice because it’s healthier,” doesn’t necessarily make it so for the Gutsy girl.

The reason is because, just like the descriptions above say, the white rice has been milled to take away the bran and much of the germ. This extra outer layer can be extremely hard to digest, causing digestive issues. White rice does not have that.

White Rice

When it comes to white rice, some believe it to be the best options due to all nutrients and fiber being stripped from it.

While white rice doesn’t have digestive health benefits (like high-fiber foods do), it is simple to digest. 

That being said, the other camp believes that because white rice is a high glycemic index food, you may experience more symptoms of GERD.

Note: The cooling of white rice is known to cause starch retrogradation which increases resistant starch content. In this way, white rice IS good for the digestive system.

Brown Rice

But on the other hand, many believe that brown rice, because it’s a complex carbohydrate (meaning it takes longer to digest than simple carbs like white rice or white bread), is better for chronic acid reflux. 

The argument here is that the extra fiber in fact, is what helps.

So what IS the Best Option: Brown Rice or White Rice?

Honestly? I don’t think there is AN answer, and I think that it all depends on your unique circumstances. 

For example, many with the burning sensation of acid reflux also have SIBO (small intestinal bacterial overgrowth).

And if you’re dealing with SIBO, specific foods known as FODMAP foods with certain types of fibers can cause symptoms.

And for these people, the better choice during a SIBO flare is white rice (where all fiber has been stripped).

However, IF you have an insulin issue or are looking to increase fiber for overall health, then you’d choose brown rice.

Again, the best thing you can do is pay close attention to the foods you’re eating via the food diary – tracking and noting what you eat, portion size, and then any symptoms you’re experiencing; chest pain, abdominal pain, etc.

What Kind of Rice Do I Eat?

Today, I am overjoyed that I have moved past the worry and thoughts of white rice vs. brown rice. I eat both, and I never give an extra thought to why or when or how.

In fact, I also eat Forbidden (black) rice, red rice, wild rice and basically any type of rice I can get my hands on.

When healing my gut, it was important that I paid attention to all the nuances of rice, starches and carbohydrates in general.

But this is not how we should live our lives generally. The goal should be focused on plain and simple, real and whole foods (again, per the above).

For the average and healthy person to sit around and waste time thinking about white rice vs. brown rice is, IMO, just plain ridiculous.

The world is filled with problems and heartache, go out and help solve them with all those extra thoughts. 🙂

Because, for the record, you can’t diet harder.

By the way, I love this graphic shared by Jordan.

If you liked this post, you might also enjoy:

1. Gut Bacteria Die Off Symptoms
2. Probiotics for Leaky Gut
3. Should I Do the Low-FODMAP Diet

Xox,
SKH