If you have a gastrointestinal disorder such as irritable bowel syndrome or inflammatory bowel disease, or even if you just have a slightly sensitive stomach, you likely know which foods may cause or worsen symptoms and which are always safe to eat. Two foods that often fall into the safer category are pasta and rice. But if it’s pasta vs. rice, is one gentler on the digestive system than the other?
Meet the experts: Supriya Rao, M.D., a gastroenterologist with Integrated Gastroenterology Consultants in Lowell, MA; Trisha Pasricha, M.D., a gastroenterologist, assistant professor at Harvard Medical School and author of You’ve Been Pooping All Wrong.
Here, gastroenterologists share how each of these foods impacts the digestive system and which you should turn to when you need to be extra gentle on your GI tract.
How pasta impacts your digestive system
“Regular pasta is generally easy to digest, especially if it is cooked well,” says Supriya Rao, M.D., a gastroenterologist with Integrated Gastroenterology Consultants in Lowell, MA. “It’s mostly starch, which your body can break down pretty efficiently.”
When you’re cooking your pasta, consider taking it out once it reaches al dente. Pasta cooked al dente, or to the point when it is tender but not soft, is actually lower on the glycemic index (GI) than well-cooked pasta because it contains more starch. Al dente pasta has a GI of 45, making it a low GI food, while well-cooked pasta has a GI of 55, putting it right on the cusp of being a moderate GI food. This means that al dente pasta is broken down more slowly, making it both gentle on your digestive system and your blood sugar.
Once you start to consider different types of pasta, however, things begin to change. “Whole wheat pasta contains more fiber so it might be a little harder to digest. If you have GI issues, this may cause more bloating or discomfort,” Dr. Rao says. The same goes for bean- and lentil-based pastas, which will also contain more fiber than regular pasta and thus require more work to digest.
“Of course, anyone with celiac disease or a gluten sensitivity should avoid traditional wheat pasta,” Dr. Rao adds. These people will experience uncomfortable GI symptoms from consuming any foods that contain gluten, including regular pasta.
How rice impacts your digestive system
“White rice is one of the easiest foods for the digestive system to handle,” says Dr. Rao. “It’s low in fiber and mostly made of starch. White rice is recommended if you’re having stomach illness or diarrhea.” If you’ve ever heard of the BRAT Diet for dealing with a stomach bug, the “R” stands for rice; it’s typically one of the first foods you reach for if you’re experiencing nausea, diarrhea, or vomiting. What’s more, research shows that a rice-based diet may also be effective for improving bowel function in people with constipation.
As is the case with pasta, the more nutritious types of rice also tend to be tougher on the digestive system. “Brown rice has more fiber and nutrients, but the extra fiber can make it harder to digest for some people,” Dr. Rao notes. That said, you do have different options within the white rice family, including long-grain white, Jasmine, Basmati, and instant rice, all of which will be gentle on your digestive system.
Pasta vs. rice: Which is easier to digest?
“Plain rice can be easier on the gut in the short term,” says gastroenterologist Trisha Pasricha, M.D., an assistant professor at Harvard Medical School and author of You’ve Been Pooping All Wrong. Dr. Rao agrees. “You could eat pasta if it’s plain and cooked, but rice is usually my first choice if you’re feeling unwell,” she says.
That said, if you’re feeling healthy and not experiencing any gastrointestinal symptoms, Dr. Pasricha recommends mixing in whole wheat pasta and brown rice, too. “Whole-grain pasta or brown rice provide fiber that supports long-term digestive health,” she explains. Eating enough fiber to nourish your gut bacteria and maintain optimal motility is crucial, as is getting it from a variety of sources. “As part of a well-balanced diet, you should be able to safely enjoy both pasta and rice,” says Dr. Rao. “The bigger picture matters more here—eating vegetables, fruits, proteins and healthy fats to support your overall digestion.” If you’re doing that on a regular basis, hopefully you won’t need to resort to a bowl of plain white rice very often.
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