Is it good to eat rice cooked from black rice and white rice long-term?

Dec 08, 2025 Source: Cainiu Health

Dr. Huang Yuhong

Introduction

In general, whether it is beneficial to eat rice cooked with black rice and white rice over a long period depends on individual health conditions and dietary balance. If any discomfort occurs, it is advisable to seek medical attention promptly and adjust the diet accordingly. Soaking black rice beforehand can soften its texture and reduce digestive strain. When eating, pair the rice with light dishes and avoid consuming staple foods alone. Adjust the proportion of black rice according to personal tolerance and preference.

Generally speaking, whether it is beneficial to eat black rice and white rice porridge over a long period depends on an individual's physical condition and overall dietary balance. If discomfort occurs, medical advice should be sought promptly and dietary adjustments made accordingly. The detailed analysis is as follows:

For individuals with normal gastrointestinal function who also consume sufficient vegetables and high-quality protein in their daily diet, eating black and white rice regularly is perfectly feasible. Black rice is rich in dietary fiber and minerals, while white rice is soft, glutinous, and easy to digest. Combining the two increases the nutritional density of staple foods, supports healthy intestinal motility, and provides sustained energy, which is beneficial for overall health.

However, individuals with weak gastrointestinal function or poor digestion should avoid consuming black and white rice regularly. Black rice contains high levels of dietary fiber; excessive intake may increase the burden on the digestive system, leading to bloating, increased flatulence, and other discomforts. Those with sensitive stomachs may experience indigestion.

Soaking black rice before cooking can soften its texture and reduce digestive strain. When eating, pair the rice with light dishes rather than consuming it alone. Adjust the proportion of black rice according to personal tolerance—reduce the amount if gastrointestinal discomfort occurs, so that the diet better meets individual bodily needs.

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