Fermented Rice Water

Larry A. Law

Rice is one of the most ubiquitous sources of food on the planet. Fermented rice water is an ancient remedy common in Asian cultures. However, studies in health  research over the past few years are showing how powerful it is in healing the gut. People with distress in their digestive tract are finding help in getting rid of pathogenic bacteria and healing damaged intestinal mucosal lining—a condition referred to as leaky gut. It is an inexpensive solution that takes only a few minutes to add water to cooked rice, cover, and allow it to ferment overnight. No special equipment is needed. Nearly every household has rice in the pantry. It is one of the most simple, effective (but forgotten) health practices available to the public. 

Ancient World Probiotic

In Japan, it is known as amazake and is commonly used as a sweetener. In India, it is called rice kanji and is fundamental to healing a wide variety of conditions ranging from stomach distress to complex health disorders. The rice can be eaten with the fermented water, and often, onions or green chilis are added to make it a dish. It can also be blended as a drink, or the rice strained and only the water drunk with a little salt. 

The fermentation process means the water is full of beneficial bacteria that will promote good health and counter the negative effects of antibiotics. When your gut is out of balance, it typically results in bloating, indigestion, excessive gas, and weakend immunity. 70-80% of our immune system resides along our gastrointestinal tract. An important study published in 2024 demonstrated how naturally fermented rice water was capable of benefiting the cells of the colon wall. They noted that many strains of lactic acid bacteria (LAB) were found in different species of rice. LAB improved immunity and gut barrier integrity. They helped modulate the imbalance of microbes which allowed pathogens to proliferate. LAB consists of several beneficial bacteria like Lactobacillus and Bifidobacterium which have a long, documented history of promoting health. 

Other Benefits

Fermented rice water contains phenolic acids (a type of polyphenol or natural antioxidant) found in many foods. A study published in 2019 found 23 compounds in water fermented for 24 hours. Phenolic acids are antibacterial and anti-cancer substances. 

Fermented rice water also produces butyric acid which helps reduce inflammation in the body. Inflammation is a natural healing process that increases the presence of specialized immune system cells, but chronic inflammation is associated with autoimmune disease. 

The lactic acid bacteria in fermented rice water break down anti-nutritional factors in the rice, improving the bioavailability of micronutrients and minerals like iron, potassium, and calcium by several thousand percentage points.

A review published in December 2023 found that fermented brown rice significantly increased levels of key minerals like zinc, phosphorus, magnesium, iron, and calcium. In addition, it protected the body from high blood pressure, heart disease, cancer, and liver damage. One caution still applies concerning arsenic in rice, see link from 2014 Consumer Reports. 

Like rice, cabbage contains nutrients that when you ferment them to make sauerkraut or kimchi, you vastly increase the micronutrient availability. Compared to freeze drying, which suspends bacteria, and canning, which kills bacteria, fermenting naturally multiplies bacteria, creating a rich probiotic essential for human health. 

Directions for Making Fermented Rice Water

Rinse, wash, and cook rice.

Place the cooked rice in a non-metallic bowl and cover with 2 cups of fresh water. Place a lid over the bowl.

Allow the water/rice mixture to ferment at room temperature for 12 to 48 hours—until it has a sweet smell.

Strain, then take one teaspoon to one tablespoon of the liquid on an empty stomach.
​
Save about 1/4 cup of the fermented rice water to make another batch without using rice.