Re: Brown Rice, Soluble or Insoluble
05/16/12 11:01 AM
Hi - brown rice does have the bran (that's the brown part) which is insoluble fiber. But it tends to be one of the most tolerable whole grains for IBS (cornmeal, oatmeal, and quinoa are some others). Try it cautiously and see how you do. If you're not sure, stick to white rice. That is simply brown rice with the bran, and thus the insoluble fiber, removed.
You can also cook white/brown rice together for a mix. Wild rice is higher in insoluble fiber, and not as tolerable. You can mix that with white rice too, though, and see how you do.
If you're uncertain, stick to white rice. If you're stable, try adding in a bit of brown rice and see how you do. IBS has lots of shades of gray, and your tolerance to foods will vary depending on how your IBS is doing at the time. Be more careful when you're touchy, or traveling, or stressed out, etc. When you've been stable a while, and life is calm and happy, you will likely have more flexibility.