We’ve all experienced the discomfort of an upset stomach, and that’s where rice steps in as a reliable ally. As a staple in soothing diets like BRAT, rice offers gentle, easy-to-digest relief that helps calm inflammation and restore balance.
In our kitchen adventures, we’re sharing simple rice recipes that are both nutritious and easy to prepare. Whether you’re dealing with nausea or indigestion, these dishes provide the comfort you need without overwhelming your system. Let’s dive into how we can turn humble rice into your go-to remedy.
Ingredients
As we explore rice recipes that ease an upset stomach, we focus on gentle, nutrient-rich ingredients to promote comfort and recovery. These selections align with our discussion on rice’s soothing benefits, ensuring each item is easy to digest and helps calm inflammation.
Basic Plain Rice
This foundational recipe uses minimal ingredients to create a bland, comforting base for sensitive digestion.
- Rice: 1 cup uncooked white rice (long-grain or basmati preferred for its light texture and quick cooking, which makes it ideal for upset stomachs)
- Water: 2 cups filtered water (use for rinsing and cooking to remove excess starch and enhance digestibility)
Rice Porridge (Congee)
For a creamier option that coats the stomach lining and reduces nausea, we prepare this variation with added elements for subtle nutrition.
- Rice: 1 cup uncooked white rice (short-grain for a softer, more porridge-like consistency that provides a soothing, warm sensation)
- Water or Broth: 4 cups low-sodium chicken or vegetable broth (opt for broth to add mild flavor and electrolytes, or use water for a completely bland version)
- Salt: A pinch of sea salt (to taste, but use sparingly to avoid irritation—about ¼ teaspoon for the entire pot)
BRAT Rice with Banana
Drawing from the BRAT diet we mentioned earlier, this recipe combines rice with banana for natural binding and anti-inflammatory effects.
- Rice: 1 cup cooked white rice (prepared from uncooked grains as above, ensuring it’s fluffy and not sticky to ease consumption)
- Banana: 1 ripe banana (medium-sized, mashed for easy mixing and to provide potassium that helps reduce stomach cramps)
- Optional Honey: 1 teaspoon raw honey (add if tolerated, for a touch of natural sweetness that can settle the stomach without overwhelming it)
In our experience, these ingredients not only support digestible rice recipes but also deliver a calming, anti-inflammatory effect, making them perfect staples for recovery meals. We suggest preparing them in small batches to maintain freshness and optimize benefits.
Instructions
We guide you through preparing our simple, soothing rice recipes for upset stomachs, ensuring each step is easy and effective for promoting digestion and comfort.
Prep Work
Before we begin cooking, let’s prepare our ingredients and tools to make the process smooth and efficient. For these recipes—basic plain rice, rice porridge (congee), and BRAT rice with banana—gather your items and follow these steps:
- Basic Plain Rice:
Rinse 1 cup of white rice under cold water until the water runs clear to remove excess starch, which helps prevent bloating. Measure 2 cups of water and set aside. If you have a rice cooker or pot ready, place it nearby for quick access.
- Rice Porridge (Congee):
Rinse 1 cup of white rice thoroughly under cold water as above. Chop 1 small onion finely if desired for subtle flavor, and measure 4 cups of water or low-sodium broth to enhance the creamy texture without overwhelming the stomach.
- BRAT Rice with Banana:
Rinse 1 cup of white rice under cold water. Mash 1 ripe banana until smooth to add natural sweetness and anti-inflammatory benefits, and set aside. Prepare 2 cups of water and ensure you have a gentle heat source for even cooking.
These prep steps take just 5-10 minutes and help create a calming base that supports recovery.
Cooking
Now that our ingredients are prepped, let’s cook these gentle rice recipes step by step, focusing on low heat to maintain their soothing qualities and easy digestibility.
- Basic Plain Rice:
In a medium pot, add the rinsed rice and water, then bring to a boil over medium heat. Once boiling, reduce heat to low, cover, and simmer for 15-20 minutes until the rice is tender and fluffy. The aroma will be subtly nutty, offering a comforting scent that signals it’s ready to ease your stomach.
- Rice Porridge (Congee):
In a large pot, combine the rinsed rice with water or broth and bring to a gentle boil over medium heat. Lower the heat to a simmer, stir occasionally, and cook for 20-30 minutes until the mixture thickens to a creamy consistency. The smooth texture and mild steam will provide a warm, enveloping feel that soothes inflammation.
- BRAT Rice with Banana:
In a pot, mix the rinsed rice, mashed banana, and water, then bring to a boil over medium heat. Reduce to low heat, cover, and cook for 15-20 minutes, stirring gently to blend flavors. The result is a soft, mildly sweet dish with a comforting warmth that promotes gut healing.
| Recipe | Cook Time (minutes) | Yield (servings) | Key Benefit |
|---|---|---|---|
| Basic Plain Rice | 15-20 | 2-3 | Easy digestibility for quick relief |
| Rice Porridge (Congee) | 20-30 | 2-4 | Creamy texture to calm nausea |
| BRAT Rice with Banana | 15-20 | 2-3 | Added nutrition to reduce inflammation |
Tools and Equipment
To seamlessly prepare our rice recipes for upset stomach—such as plain rice, congee, and BRAT rice with banana—we rely on a few essential tools that ensure gentle cooking and optimal digestibility. These items help maintain low heat, precise measurements, and ease of use, allowing us to create comforting, inflammation-calming dishes without added stress.
Essential Tools for Basic Rice Preparation
We recommend starting with these core items, which are versatile for all our recipes:
- Medium-sized saucepan or pot: Ideal for cooking plain rice or congee; choose one with a tight-fitting lid to trap steam and achieve the perfect fluffy texture that soothes the stomach.
- Rice cooker: A convenient alternative for hands-off preparation; we find it excels in maintaining even, low heat to preserve rice’s gentle properties for upset stomach relief.
- Measuring cups and spoons: Accurate for portioning rice and water; our go-to for ensuring the right ratios that prevent overcooking and promote easy digestion.
Specialized Tools for Enhanced Recipes
For recipes like congee or BRAT rice, these additional tools enhance texture and nutrition:
- Fine-mesh strainer: Crucial for rinsing rice to remove excess starch, reducing potential irritants and supporting a smoother, more comforting consistency.
- Mashing tool or fork: Perfect for blending bananas in BRAT rice; we suggest a sturdy masher to create a creamy mixture that boosts anti-inflammatory benefits.
- Stirring spoon or wooden spatula: Essential for gentle stirring during congee cooking; helps avoid sticking and ensures uniform heat distribution for maximum stomach-soothing effects.
| Tool Type | Basic Option | Advanced Option | Key Benefit for Upset Stomach Recipes |
|---|---|---|---|
| Cooking Vessel | Standard saucepan | Electric rice cooker | Maintains low, even heat to minimize irritation and enhance digestibility |
| Measurement Tools | Plastic measuring cups | Digital kitchen scale | Provides precise portions for consistent, gentle results |
| Mixing Implements | Simple fork | Silicone masher | Ensures smooth textures that are easier on the stomach during recovery |
Make-Ahead Instructions
To help you manage an upset stomach with minimal effort, we recommend preparing our soothing rice recipes in advance. This approach allows for quick access to gentle, nutrient-rich meals that maintain their calming properties, especially during recovery. By focusing on proper storage and reheating, we ensure the rice recipes remain easy to digest and flavorful without added stress.
Preparing and Storing Plain Rice
For our basic plain rice recipe, which serves as a foundational option for upset stomachs, follow these steps to make it ahead:
- Rinse and Cook in Advance: Start by rinsing 1 cup of rice under cold water until the water runs clear, then cook it with 2 cups of water in a medium saucepan over low heat for 18 minutes until tender. This method preserves the rice’s soft texture, making it ideal for sensitive digestion.
- Cool and Portion: Once cooked, let the rice cool to room temperature for about 10 minutes. Divide it into airtight containers or freezer-safe bags, portioning into 1-cup servings to control intake and minimize waste.
- Store Properly: Refrigerate the portions for up to 3 days or freeze for up to 1 month. Freezing helps retain the rice’s moisture, ensuring it stays fluffy and soothing when reheated.
Preparing and Storing Rice Porridge (Congee)
Our creamy rice porridge, or congee, is perfect for a comforting, anti-inflammatory boost. To prepare it ahead without compromising its smooth consistency:
- Cook and Blend in Advance: Simmer 1 cup of rice with 4 cups of water or broth on low heat for 45 minutes until it reaches a porridge-like texture. For added nutrition, stir in a pinch of ginger during cooking. This step enhances the dish’s natural calming effects.
- Cool and Seal: Allow the congee to cool for 15 minutes, then transfer it to refrigerator-safe containers. We suggest adding a thin layer of oil on top to prevent a skin from forming, preserving the creamy feel that aids in easing nausea.
- Store for Freshness: Keep refrigerated for up to 4 days or frozen for up to 2 months. Freezing in individual portions makes it convenient for quick meals, maintaining the porridge’s gentle warmth and digestibility.
Preparing and Storing BRAT Rice with Banana
For the BRAT rice recipe, combining rice with mashed banana for extra potassium and anti-inflammatory benefits, we advise these make-ahead steps to keep it fresh and effective:
- Assemble and Mix in Advance: Cook 1 cup of rice as described earlier, then mash 1 ripe banana and fold it into the warm rice. Let the mixture cool for 10 minutes to blend the flavors, creating a naturally sweet, soft dish that supports stomach recovery.
- Portion and Protect: Divide into single-serve containers to avoid overeating, which can trigger discomfort. Seal tightly to lock in the fresh banana aroma and prevent oxidation.
- Store with Care: Refrigerate for up to 2 days or freeze for up to 1 month. Note that banana can affect texture, so we recommend freezing without the banana and adding it fresh upon reheating for optimal freshness and nutritional value.
Reheating and Safety Tips
When you’re ready to enjoy your make-ahead rice recipes, reheat gently to preserve their soothing qualities. Use a microwave on low power for 1-2 minutes per serving or warm on the stovetop with a splash of water to maintain moisture. Always check that the internal temperature reaches 165°F (74°C) to ensure safety.
| Recipe | Refrigeration Time | Freezing Time | Key Benefit |
|---|---|---|---|
| Plain Rice | Up to 3 days | Up to 1 month | Maintains easy digestibility for quick relief |
| Rice Porridge | Up to 4 days | Up to 2 months | Retains creamy texture for enhanced comfort |
| BRAT Rice | Up to 2 days | Up to 1 month | Preserves anti-inflammatory effects for faster recovery |
Conclusion
We’ve explored how rice recipes can gently support digestive recovery, offering comfort when you need it most. Let’s integrate these simple meals into our daily routines for lasting relief.
By prioritizing easy, nutrient-rich options, we’re empowering ourselves to handle stomach upsets with confidence and ease. Remember, small changes make a big difference in our overall well-being.
Frequently Asked Questions
What is the BRAT diet and how does rice fit into it?
The BRAT diet consists of bananas, rice, applesauce, and toast, designed for easing digestive issues. Rice provides easily digestible carbs that help soothe inflammation and bind stool. It’s a staple in this diet for its gentle nature, making it ideal for nausea or indigestion recovery.
How does rice help with an upset stomach?
Rice is easy to digest and absorbs excess stomach acid, reducing inflammation and providing quick energy without overwhelming the gut. Its bland taste minimizes irritation, making it a go-to for conditions like nausea or diarrhea, as supported by diets like BRAT.
What are some simple rice recipes for nausea?
Try plain rice, rice porridge (congee), or BRAT rice with banana. Plain rice is boiled until tender; congee is simmered with more water for a creamy texture; and BRAT rice mixes cooked rice with mashed banana for added nutrition. Each takes under 30 minutes and promotes comfort.
How do I prepare plain rice for digestive issues?
Rinse 1 cup of rice, then boil in 2 cups of water on low heat for 15-20 minutes until fluffy. Keep portions small for easy digestion. This method ensures the rice is gentle on the stomach, helping to calm nausea without added flavors.
What kitchen tools do I need for these rice recipes?
You’ll need a medium saucepan or rice cooker for even cooking, a fine-mesh strainer for rinsing rice, measuring cups for accuracy, and a spoon for stirring. A mashing tool helps with banana in BRAT rice. These tools maintain low heat, ensuring optimal digestibility and ease.
Can I make these rice dishes ahead of time?
Yes, prepare plain rice, congee, or BRAT rice in advance. Cook, cool, and store in airtight containers in the fridge for up to 3 days or freeze for up to a month. Reheat gently on low heat to preserve soothing qualities, making it convenient for recovery meals.