Supplement analysis backed by scientific evidence · PT

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Limited evidenceGut health

Rice Bran

The fibrous outer layer of the rice grain, sold as a fibre and phytonutrient supplement. It is a reasonable food-grade fibre, but the trials aimed at blood lipids came back null.

Evidence last reviewed: August 2026

What the science says

  • Blood lipids Limited evidence

    A GRADE-assessed meta-analysis of eight randomised trials found no significant effect of rice bran supplementation on triglycerides, total cholesterol, LDL or HDL. Rice bran oil, which is a different product, has better lipid data than the bran itself.

  • Gut microbiota and infant growth Limited evidence

    A randomised trial in weaning infants in Nicaragua and Mali found daily rice bran (1–5 g/day) was feasible and associated with modest improvements in length-for-age z-scores and shifts in stool microbiota and metabolome. The populations were specific and the outcomes were surrogate measures.

  • General fibre intake Limited evidence

    Rice bran supplies insoluble fibre and phytosterols, so it can add bulk to the diet, but no controlled trial shows it outperforms cheaper fibre sources for constipation or stool regularity.

Dosage & safety

Studied doseTrials in adults used roughly 10–30 g/day of stabilised rice bran; the infant trial used 1–5 g/day. Typical label servings are 1–2 tablespoons.
SafetyWell tolerated; mainly causes gas and bloating when introduced quickly. Rice products can carry inorganic arsenic, and bran concentrates it, which is a real consideration for daily long-term use and for children. Not for anyone with a rice allergy.

Scientific references

Where to buy

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