caret icon Back to all discussions

For IBS-D white rice does have some surprising nutritional value

I think I have mentioned something about this before, but maybe in a different way...

Anyway, I was thinking yesterday about IBS and how it can cause us to feel worried because symptoms force us into a restricted diet. So we all might feel concerned because we are not eating as healthily as we think we ought to. Especially I think, with IBS-D, when many fruits and veggies are too much, and we have to eat really bland food at times. staple food that is always safe for me is plain old white rice. (I know that doesn't suit everybody but it helps me in flare ups, and I do eat it about 3 times a week.) It's calming for my gut.

In the past I would definitely never have chosen to eat it because I thought it was just "starchy stodge" and of almost no value nutritionally.

But I checked its nutrients and guess what?

1 cup of boiled white rice contains:
Omega 3.....20.5mg
Omega 6.....98mg
A small amount of B vitamins

Those numbers aren't really high. They are higher of course in brown rice, but they are a good list of nutrients in a food that is very bland, and which might feel almost like eating no goodness at all!

If that was paired up with eggs, fish or some meat, and any tolerable vegetable or two, it makes a good nutritional meal.

  1. Thank you so much for sharing that! I believe that's a worry many of us share, that our IBS is preventing us from eating nutritious food. It's good to know that white rice contains at least some nutrients! I eat it multiple times a week and I never even though to check.
    Wishing you a gentle and symptom-free day, Karina (team member)

    1. I noticed white rice contains about a fifth of the RDA of Selenium for an average adult daily, and just slightly under a quarter of the Folate we need, and pretty good on Manganese. Some of the other numbers are fairly low but contributory definitely, if we can manage to eat other foods to top up the RDA-s.

      So it seems white rice is definitely very helpful nutritionally when paired with other foods which are tolerable for the digestion. Some foods which supply the shortfall are not particularly irritating to IBS-D in my own experience.

      1. That's good to know, thank you! I personally find meat and fish to be safe for me, which is pretty helpful since I can only eat veggies when I'm not flaring. Karina (team member)

    2. Yes, I can't eat much veg when in a flare up. Sometimes a few green beans or spinach but not even a full portion. Bananas (which seem to suit others in a flare up) make me worse, so no fruits either. But one vegetable which is fine in a flare up and never makes anything worse is: steamed nettle tops! Nettles are very rich in nutrition too. But they aren't easy for most people who may live in towns, as where they grow might not be a clean place.
      There's a field nearby where I live which is never sprayed and never grazed, and I get mine from there. I find them really calming for my gut.

      1. I'm glad that steamed nettle tops work so well for you! I don't think I've ever tried nettles before. Steamed or cooked carrots are my safest vegetable, and potatoes. 😉 By the way, how did your recent experiences with potatoes go? I remember that you struggled with them for a while. Karina (team member)

    3. Nettles are THE most safe veggie for me. They taste a bit earthy/musky (hard to describe) but they are full of good nutrition and so easy to digest. I just cook them (washed first) in a tablespoon or two of water and add a little Himalayan pink salt. I put the lid on the pan and steam them about 8 minutes. They shrink in size like spinach when they cook. so you will need about a cereal bowlful when dry to make a small portion when cooked.

      My gut still has an odd relationship with potatoes! Sometimes I can eat them and be absolutely fine the next morning. But I must peel them first every time. But sometimes they have a slight "laxative" effect on me which makes no sense as there isn't much fibre if any in peeled boiled potatoes!
      It's a mystery I can't figure out. I was also saying I could eat chips (fries) with no problem, but now those are beginning to have the same laxative effect on me too. It's not the additives, as the ones I buy only have sunflower oil added, and no preservatives or any other food additives, and they were always fine for me. I am always fine with any fats anyway.
      Nevertheless, I don't want to be stuck only being able to eat white rice or Ciabatta toast, so I persevere with potatoes. Especially as I like them very much. But my only regret is that I can no longer eat them with the skins on.

      1. Yes, my Crow actually did get some. That is one heck of a lucky Crow because he also got a small can of shredded crab. I bought 2 cans a while back, tried one, and oops...not great for my tummy! So today I gave him the second can while it was only just still before its use by date.

        Potatoes....I cannot believe how much wind I passed when I got up this morning! It was actually very funny and so noisy I am sure through the open window it could have been heard a quarter mile away. Not painful, not even smelly wind, but so much AIR! I felt like a great big blimp that someone stick a pin into.
        And yes, slight "laxative" effect from the spuds. But never mind, it wasn't too bad, not a flare up exactly, just payment.
        Unfortunately I have a guest coming to stay in two weeks, and I don't want those bathroom noises then! eek! So definitely no potatoes (or broccoli which I love) when they arrive.

      2. Oh yes, I relate to the diet changes when having guests over. I always do that, too. I hope that connecting with your guest will make up for the loss of potatoes and broccoli!
        Your crow is indeed very lucky! 😀
        Karina (team member)

    Please read our rules before posting.