Fiber

Brown rice contains a fair amount of fiber (1.8%), while white rice is very low in fiber (0.3%).

One cup of boiled brown rice (195 grams) contains approximately 3.5 grams of fiber. 

Varying amounts of resistant starch are also found in both white and brown rice.

Resistant starch helps feed the beneficial bacteria in the gut, stimulating their growth. 

In the colon, resistant starch leads to the formation of short-chain fatty acids, such as butyrate, which may improve colon health and cut the risk of colon cancer .

Aside from resistant starch, the fiber is concentrated in the bran, which has been stripped from white rice. 

The bran is mainly composed of insoluble fibers, such as hemicellulose, and contains virtually no soluble fiber.

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