Brown Rice And Its Laxative Effect: Fact Or Fiction?

Brown rice is a whole grain, containing the germ, endosperm and bran of the kernel. It is a good source of dietary fibre, which can help to prevent constipation. However, brown rice also contains anti-nutrients, such as phytic acid, which can inhibit the absorption of vitamins and minerals, and may cause digestive issues such as bloating and gas.

Some studies have shown that brown rice can improve bowel function and reduce colonic transit time, which can help to relieve constipation. However, other studies have found that brown rice has a low bioavailability of nutrients, and that the body is not able to utilise much of the protein or fibre it contains.

In addition, brown rice may contain high levels of inorganic arsenic, a toxic metal that has been linked to an increased risk of cancer.

Brown rice is a whole grain, containing bran, germ, and endosperm

Brown rice is a whole grain, meaning it contains all three parts of the grain: the bran, the germ, and the endosperm. In contrast, processed grains like white rice are stripped or polished to remove the bran and germ, leaving only the starchy endosperm to create fast-cooking grains with longer shelf lives.

The bran is the outer layer of the grain, which is removed from white rice, making it brown in colour. It contains antioxidants, B vitamins, and fibre. The germ is the embryo that sprouts, making a new grain plant. It contains B vitamins, protein, minerals, and healthy fats. The endosperm is the largest part of the grain kernel and is responsible for providing the young plant with the energy it needs to grow. It contains starchy carbohydrates, proteins, and some vitamins and minerals.

By removing the bran and germ from processed grains, a significant amount of fibre is also removed, along with many vitamins and minerals such as vitamins B and E. This can lead to constipation and malnutrition. Brown rice, on the other hand, is a good source of fibre, with one cup of cooked brown rice providing 3.5 grams of fibre. This is 9.2% of the total daily recommendation for an adult male and can help to increase fibre intake, moving stool faster through the colon and providing relief from constipation.

In addition to its laxative effects, brown rice also offers several other health benefits. It is a good source of antioxidants, which protect cells from damage and support healthy ageing. Brown rice has also been linked to weight management, improved blood sugar control, lower cholesterol, and cancer prevention. It is recommended by dietitians as a nutritious staple for those seeking to improve their diet quality.

Brown rice is a good source of dietary fibre, which can help with constipation

Brown rice is a whole grain, meaning it contains the bran, germ, and endosperm of the kernel. The bran layer is a good source of dietary fibre, which is known to aid digestion and help with constipation.

Fibre-rich foods are said to help with most digestive problems, including constipation. Fibre adds bulk and water to the stool, making it easier to pass through the colon. The National Digestive Diseases Information Clearinghouse recommends including 20 to 35 grams of fibre in your daily diet.

Brown rice is a good source of dietary fibre, with one cup of cooked brown rice containing around 3.5 grams of fibre. This is significantly more than white rice, which has around 0.5 to 1 gram of fibre per cup.

A study on young Korean women with functional constipation found that a brown rice-based diet improved bowel function by reducing total colon transit time and increasing the number of bowel movements compared to a white rice-based diet.

Another study on antibiotic-treated mice found that a diet containing 50% brown rice powder significantly improved constipation caused by long-term antibiotic administration.

While brown rice is a good source of dietary fibre, it is important to note that excessive fibre consumption may become indigestible and lead to bowel obstruction. It is recommended to increase fibre intake gradually to avoid gas, bloating, and cramping.

Brown rice has a low water absorption rate, which can interfere with digestion

The bran layer of brown rice is hard, and the outermost wax layer repels water. This means that brown rice does not absorb water easily, and the starch is often not sufficiently gelatinised during cooking. This can lead to digestion issues and an unpleasant texture.

However, removing the wax layer of brown rice can improve its water absorption rate and make it easier to digest. This process, known as dewaxing, involves removing the outer wax layer of the grain, allowing water to penetrate more easily. Dewaxed brown rice has a higher water absorption rate and is easier to digest, making it a more appealing option for those seeking the nutritional benefits of brown rice without the digestive issues.

The water absorption rate of brown rice can also be affected by factors such as the soaking temperature and time. Higher temperatures generally result in faster water absorption, and the rate of absorption typically decreases over time. Additionally, the presence of a husk can act as a barrier to water absorption, with brown rice absorbing water at a slower rate than paddy.

Overall, the low water absorption rate of brown rice can interfere with digestion, but this can be mitigated through processing methods such as dewaxing or by adjusting soaking conditions.

Brown rice contains anti-nutrients, such as phytic acid, which can reduce the absorption of important vitamins and minerals

Phytic acid can be reduced by increasing the soaking temperature of brown rice. Germinated brown rice is favoured because it improves the availability of nutrients and has a positive effect on health. Germination has been employed to improve the texture of cooked brown rice and initiate numerous changes in the composition and chemical structure of the bioactive components. Germination could induce the formation of new bioactive compounds, such as gamma-aminobutyric acid (GABA).

The consumption of germinated brown rice is increasing in many Asian countries because of its improved palatability quality and potential health-promoting functions. However, brown rice is consumed less than white rice mainly due to its appearance, longer cooking time, cost, limited availability and bioavailability, and poor appreciation of its nutritional value.

Brown rice may have a laxative effect, particularly when compared to white rice

Brown rice is a whole grain, meaning it contains the bran, germ, and endosperm of the kernel. In contrast, white rice is a processed grain, stripped or polished to remove the bran and germ, leaving only the starchy endosperm. This removal of the bran and germ also removes much of the fibre, vitamins, and minerals from the rice.

Fibre-rich foods are said to help with digestive problems, including constipation, by adding bulk and water to the stool, making it easier to pass through the colon. A daily serving of brown rice can significantly increase your fibre intake and provide relief from constipation.

One cup of cooked brown rice contains 3.5 g of fibre, which is 9.2% of the total daily recommendation for an adult male. Virtually all of this fibre is in the outer shell of the rice, demonstrating the importance of whole grain consumption for constipation relief.

A study comparing the effects of brown rice-based and white rice-based diets on bowel movements in young Korean women with functional constipation found that both diets improved bowel function by reducing total colon transit time and increasing the number of bowel movements compared to a wheat-based diet. However, the brown rice-based diet was significantly more effective than the white rice-based diet in reducing total colon transit time.

Another study found that a new type of brown rice with its wax layer removed, resulting in a quick-cooking and tasty product, contains 100 times more lipopolysaccharide (LPS) than polished white rice. LPS is known to control innate immunity by activating macrophages and enteric epithelial cells. Oral administration of LPS has been found to have various health benefits, including the improvement of constipation.

While brown rice may have a laxative effect, particularly when compared to white rice, it is important to note that excessive consumption of fibre may become indigestible, leading to bowel obstruction. Additionally, brown rice has been reported to contain high levels of inorganic arsenic, a toxin known to potentially cause liver, lung, kidney, and bladder cancer.

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