High Levels of Arsenic Found in Rice Threatens Those Following a Traditional Gluten-Free Diet Plan

Arsenic exposure and subsequent toxicity is a health problem affecting millions of people worldwide. Exposure to arsenic comes from several sources to include – well water (arsenic occurs naturally in some geological formations), contamination from mining and ore smelting, and from seafood (a less toxic organic form of arsenic). Arsenic can also be found in the following: grains (and grain-based products), bottled water, coffee, processed juice, and beer. According to an investigation from Consumer Health Reports, the highest levels of this toxic metal are found in rice (especially brown rice) and rice gluten.

Most gluten-free food is made from either corn or rice. Both of these have been found to have arsenic in them. Particularly the rice is the higher of the two. Often times people believe that they are eating really well when in reality they are being exposed to arsenic.

Gluten-Free Rice Products = More Arsenic Exposure = More Disease Risk

is the rice gluten freeThose going gluten-free initially tend to gravitate toward high levels of rice-based substitutes like bread, pasta, cereals, etc. due to their new gluten frees diet plan. If you aren’t up to speed on rice gluten and the potential danger it poses to those with gluten sensitivity, I highly encourage you to watch this video.

Beyond the problem rice gluten may pose, this new research shows that rice-based foods contain levels of arsenic that can create a significant risk to your health.

Who is at the greatest risk?

  1. Infants – often times infants are fed excessive riced based cereals, formulas, and cracker products. Especially infants who tend to suffer from allergies to milk, soy, and corn. Even beyond the arsenic danger, many infants have severe reactions to rice products. This condition known as FPIES (food protein-induced enterocolitis) is a serious problem. You can read more about this in my book, No Grain No Pain on pages 183 and 184.
  2. Gluten-Free Newbies – These individuals are typically already very sick with autoimmune diseases and suffer from malnutrition. When going gluten-free initially, these are the people who rely largely on rice-based products. Because they are already sick, they are more susceptible to arsenic exposure especially if they have pre-existing liver or kidney issues.

Why Is Arsenic Dangerous?

Arsenic was popularized as a murder weapon in the movie Arsenic and Old Lace. It is tasteless, odorless, and looks like sugar crystals. In large enough doses, arsenic is deadly, though most of my experience deals with chronic low dose arsenic exposure creating chronic health issues. Let’s differentiate the fact that arsenic comes in two flavors:

  1. Organic (arsenobetaine and arsenocholine) – these forms are relatively nontoxic and prominently found in seafood. They are excreted from the body via the kidneys.
  2. Inorganic arsenic (Trivalent or As III) – This form of arsenic is the real danger, and it is the form commonly found in rice-based products. It exerts damage by interfering with at least 200 different enzyme systems in the body. Many of these are critical in producing energy and regulating DNA. It is also a known human carcinogen (causes cancer). Chronic exposure to even low levels of arsenic can cause systemic multi-organ disease and damage including the liver, kidney, heart, lung, muscles, nervous system, and GI tract. Exposure to inorganic arsenic comes from rice (especially brown rice), contaminated drinking water, pesticides, insecticides, and fungicides. It is important to note that even organically grown rice can contain high levels of arsenic because it can be found at high levels in soil depending on where it is grown.

is the rice gluten free Symptoms of Arsenic Poisoning – Many of the symptoms linked to arsenic exposure overlap the symptoms that gluten can cause. That’s why it is important to know them, especially if you are one of the “gluten-free newbies” relying on heavy rice products as a staple in your diet. Symptoms included: neuropathy, epileptic seizures, cardiomyopathy (heart damage), abdominal pain, nausea, severe diarrhea, skin rashes, and white bands across the fingernails (Mee’s lines – see picture on the right).

Is Rice Is Gluten Free

Did you know that oftentimes people will purchase rice thinking that they are eating well? Even though rice is gluten-free you are still being exposed to arsenic. This is not a great alternative when you are trying to take care of your body. It can be most harmful to people with celiac disease and other harmful diseases.

How Is Arsenic Eliminated From The Body?

No universally agreed upon medical treatment exists for arsenic poisoning. It is important to understand that inorganic arsenic has to go through a methylation reaction in the liver before it is excreted by the kidneys. This means that those people who have genetic methylation problems are at greater risk for arsenic toxicity. It can also be deposited in hair, skin, and nail tissues. In my experience, it is important to support liver and kidney function in people with chronic arsenic exposure. Chelation can be performed, and there are a number of natural chelating agents that help bind toxic metals and remove them from the body. Let’s start with some excellent food-based chelators. Garlic, cilantro, parsley, broccoli, and onion are all excellent options.

In my experience, there are some very effective natural agents in supplement form that can also be used. One of my favorites is high dose vitamin C (10 grams/day). N-Acetyl Cysteine (NAC), Alpha Lipoic Acid, and Chlorella are also good supplemental options. I will be going into more detail about chelation later this month. Stay tuned for more on this. In the meantime, I urge you to reconsider using rice as a major staple in your diet.

Always looking out for you,

Dr. Osborne – The Gluten Free Warrior

Does rice bother you? Chime in below and let us know…

50 thoughts on “The Dangers of Eating Rice on a Gluten Free Diet

      • Eric says:

        The why are you saying eat Basmati rice? If it comes from cafo raised chicken, and then ‘contaminate the land, as if you are some Holy figure. Please get your own facts straight.
        PAY ATTENTION to the chelation recommendations from Dr. Osborne on how to purge arsenic from your body, don’t recommend eating it!

  1. Sara says:

    Thank you for the info on toxicity of white rice. I want to ask if eating these types of rice puts one at risk for the arsenic exposure: brown, red, black.
    Thank you for your informative articles.

  2. Karen says:

    In light of this information, I believe that protein powders containing rice protein would contain arsenic. Is this so? Thank you.

    • says:

      Wild rice is not rise. It is actually a marsh grass. Currently there is no evidence that wild rice contains high levels of arsenic.
      All the best,
      Dr. O

      • Eric says:

        No, they’re being poisoned. Likely as a means to lower their population, and control their burgeoning populations by weakening them, by driving them to an early death through economic slavery.
        Some Chinese and Japanese people may be privately growing their own rice in their own uncontaminated soil, which would then have no arsenic. Do you think 1.2 billion and 120 million people are all stupid? Simple rule of thumb: DON’T EAT RICE!
        Or actually READ Dr. Osborne’s advice.

  3. MR PALEO says:

    Rice is only problematic in a very small percentage of individuals, and LUNDBERG, of California, tested completely clean for arsenic contamination (Consumer Reports).

      • Joan Farmer says:

        I’m with you, Cathy. Brown rice is a big part of my diet too. Potatoes have been put down, and rice is usually in the GF pasta. I rarely eat white rice, and nutritionists always recommended brown rice as being very nutritious so I make it often- usually one of the Lundberg types. I would like to find out more about arsenic in that brand so I think I’ll contact them. I am very upset by this report!!

  4. Diana says:

    NO, rice doesn’t bother me as long as I don’t eat it. When I quit eating it, I had a few months of detox before I came back to feeling well

  5. Muriel W. says:

    If I eat a lot of rice, My chest feels tight like it is going to burst. Why are most gf foods made of rice?
    Is oat flour better?

  6. Ada Hofman says:

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  7. Divya says:

    I am from India and we have a natural diet of White Rice (for lunch). We also have a very small portion along with wheat at night. If I am eliminating Wheat, can I continue with rice diet as I am used to it from my birth? Does this affect my gluten free diet?

    • Priya says:

      I have the same question too, being from south India. We are a population who eat rice at almost every meal, and when some of us have to be gluten free , we are left with no other option for carbs but white rice. Do u think the traditional south East Asians have some gene differences that allow them to eat rmore carbs in the form of rice and less protein? In fact there are lot of vegetarian communities in India. I recemntly learnt that vegetarians have an ability to convert omega 6 to omega 3 fatty acids. I am always confused because when we eliminate grains, there is nothing else we could eat except veggies.

  8. Mike says:

    I eat organic rice almost daily and have so for years. I recently had a provoked urine toxic metals test and my arsenic levels were very low (12ug/g). I did find out that I have high lead and thallium levels though. I am going through a detox protocol as prescribed by my ND. Suprisingly my mercury levels were low even though I have 4 amalgam fillings that I just had removed.

    • Kahula says:

      According to this website/article, South Indians should’ve died of arsenic poisoning at around the time arsenic started polluting ground water or when it was used as a pesticide.

      At least, that is what the article is implying. You probably safe when you can source your rice locally.

  9. Tina Baker says:

    What about Lundberg rice grown in CA? I have read they do testing to make sure their product is safe from metals.

  10. Raaj Singha says:

    Rice from India or any other Asian country will naturally be different from rice grown in the US. Any food our ancestors ate for ages shouldn’t be that bad. Rice has been a staple for Indians from time immemorial. Our genes have adapted, developed and evolved around the kind of food we have eaten for a long long time. So if you don’t see any serious health problems after eating rice, there seems no reason to stop eating the food that has been a part of our nutrition for ever.

    • Seyed says:

      Bravo, much common sense. At least 1/3 of humanity has been eating rice as a main staple food for millenia. We should have died off by now. 🙏🏼

  11. Primrose walcott says:

    I get severe pains in my chest whenever I eat rice. Does this means that I am allergic to the gluten in rice.?

  12. leda says:

    Hi Dr Osborne. I’m from the UK, aged 52, vegetarian for 30+ years. Was diagnosed with Hashimotos 3 years ago. Taking levothyroxine (75mg). Generally well and quite fit, but what I took to be weight gain over past 5 years of about half to one stone may be bloating – hard to tell. A friend (with a doctorate in stroke research) has also recently been diagnosed with Hashimotos. She said I have bloating, and to try giving up gluten. Had less bloating after 3 weeks (but eating less junk too!). Done so much reading but can’t get to the bottom of the million dollar question – is there any rice I can eat? I don’t get any discomfort or obvious reactions on eating gluten – it’s just the weight gain/bloating (I’m not fat, just bigger than I’d like to be). Also find cycling to work 50 mins each way a little tiring, but only on the slight uphill, and I usually only sleep 6.5 hours on week days! Do you recommend all Hashimotos give up all rice? I live in 3 different places (Devon and London) every week, and this makes dietary adaptations very tricky! What are your thoughts on ‘certified’ gluten-free pasta? Thanks a lot!

  13. Leonie Watt says:

    Hi I am assuming my daughter’s and my favourite staple replacement milk is now very bad? I have rice / coconut milk daily. She won’t drink anything else (aged three) and we both are dairy intolerant. This is the best one we’ve found. I have started to have unexplained loose stools again this week but not aware I’m eating gluten which did cause me problems. I also have m.e. / Pots / Adrenal Fatigue. Is drinking rice products just as bad as food? I have one white band on each finger I think.

  14. Kathy says:

    Thank you for another life-saver article, Dr Osborne! I have been gluten free for 11 years, and almost grain free for 6 months. I have Celiac disease, RA, Type 1 diabetes, fibromyalgia…
    A few years ago I had a mineral toxicity test done on my hair with my ND. I was off the charts with Arsenic toxicity. Even though I eat a very good diet, I still feel ill and weak many days. Recently I have had SEVERE, unbearable finger nerve pain. I have neuropathy all over my feet and up the front of my shins. I have been attributing it to my type 1 diabetes.
    I also have recently been eating a brown rice, GF bread that was not in my normal eating plan. This severe nerve pain began about 3 days after I started the bread. In fact, I was awake with the pain so bad I haven’t been able to sleep, so was up reading and stumbled across your email.
    I have been so Perplexed. THANK YOU for the new insight!!
    Back to NO GRAIN for me!!

  15. Elise C says:

    Thank you so much for this information. I heard of this months ago when my mother instructed me to stay away from all rice because of the arsenic levels. She still does eat rice on occasion but rinses it amd soaks it before she consumes it. My question is with all the new evidence and studies that come out about lectins and proteins that can mimic gluten what do we eat as an alternative??

  16. Hermit1997 says:

    What???? I’ve been eating rice for every meal since I first started eating(For 21 years to be exact)… everybody eats rice (or stuff made of rice flour) for all the 3 major meals in my country(Sri Lanka) and we’ve been eating rice like this for centuries! Are we Arsenic resistant???

  17. Veronika says:

    Why do you give a generalized warning about consumption of rice after saying the toxicity depends on the region where it is grown. I prefer you would do the research and find out which ones can be consumed. Otherwise, this is just a scary report, deprives people of a possible healthy food options and impacts the business of rice growers that raise good crops. Do they also have arsenic soils in the Himalayas where lots of rice comes from? I would appreciate a response

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