Eating black rice may offer protective benefits against heart disease and may lower the risk of some cancers, yet some individuals should approach this grain with a bit of caution due to potential digestive upset. This nuance was discussed by a nutrition expert in a health feature on the magazine’s online site.
Black rice, often called purple rice, is a whole grain with a long history in East Asia. In centuries past, it was sometimes reserved for royalty and the very wealthy, which is why it earned the nickname forbidden rice.
Texture-wise, black rice resembles brown rice and shares its status as a whole grain. Its deep hue comes from anthocyanins, compounds that act as potent antioxidants. These antioxidants help shield cells from damage caused by free radicals, reducing oxidative stress a key factor in both cancer and cardiovascular disease. Research suggests that regular intake of anthocyanins may be linked with a lower risk of heart attack among older adults with stable blood pressure. — nutritional studies and reviews in peer-reviewed journals
Across numerous studies, higher consumption of whole grains is consistently associated with lowered risk of cardiovascular events, including coronary heart disease. This protective effect is thought to arise from the fiber content found in whole grains, including black rice, which can help reduce LDL cholesterol and improve gut health. Dietary fiber also supports regular bowel movements and fosters a diverse gut microbiome that produces metabolites impacting overall health. — and cohort studies
However, for individuals with certain gastrointestinal conditions such as irritable bowel syndrome, black rice can trigger digestive irritation, particularly when consumed alongside other high-fiber foods. In these cases, excessive fiber may accelerate gut motility and provoke discomfort. Guidance from clinicians often emphasizes moderation and gradual dietary adjustments to minimize symptoms while preserving the potential benefits of fiber-rich foods. — nutrition guidelines
The conversation around protecting children from intestinal inflammation involves a balanced approach to dietary patterns, recognizing that fiber-rich foods, while beneficial for most, can be challenging for some young eaters. A practical strategy is to introduce a variety of grains and vegetables gradually, monitor tolerance, and tailor portions to individual needs. This approach helps maintain gut health without sacrificing nutritional quality. — nutrition guidance