Dr. Saurabh Sethi, a Harvard and Stanford-trained gastroenterologist, has explained that white rice can be part of a balanced diet if consumed correctly. In his recent Instagram post, Dr. Sethi shared nine gut health tips that he “refuses to gatekeep,” emphasizing that everyday foods like white rice aren’t harmful when eaten mindfully.
According to Dr. Sethi, white rice is mostly carbohydrates, but it can work like fibre when cooled and eaten later as it forms resistant starch, which supports healthy gut bacteria. He suggests that leftover rice is often easier to digest and better for your gut microbiome.
Among his other gut-friendly recommendations are including slightly green bananas for their prebiotic resistant starch, which feeds good gut bacteria without causing blood sugar spikes. He also points out that coffee can either benefit or harm gut health depending on how it’s consumed — boosting motility and beneficial microbes but potentially triggering reflux or loose stools if taken excessively or on an empty stomach.
Dr. Sethi reminds people that spices like turmeric, ginger, and fennel are natural inflammation fighters that protect your gut lining and aid digestion — he consumes these daily. He also prefers plain yoghurt, kefir, or sauerkraut over sugary probiotic drinks for their diverse strains and natural fermentation benefits.
Berries such as blueberries, raspberries, and pomegranates are highlighted as powerful foods that reduce oxidative stress and nurture good bacteria better than many probiotic supplements. Seeds like chia and basil provide gut-friendly fibre by absorbing water and forming a gel that helps digestion and regularity.
Another vital piece of advice is about how we eat: slowing down, avoiding stress, and not eating while distracted can improve digestion and prevent bloating. Lastly, Dr. Sethi emphasizes the importance of maintaining a routine because irregular eating, sleeping, and bathroom habits can disrupt the gut microbiome — consistency keeps your gut thriving.
This insight reminds us that it’s not about demonizing foods like white rice but learning to prepare and eat them in ways that promote good gut health.
