Did you know one of the healthiest summer foods might already be in your kitchen? No chia pudding, no expensive kombucha, and no imported superfoods. It’s simply leftover rice loosely covered with water all night.
It may sound too basic to be extraordinary, however, this fermented rice dish has been a favourite of many throughout the years; thus, it is getting close to being a mainstream summer health food. It is about time that this fermented rice receives the respect it deserves.
For generations, in India, people have been consuming fermented rice during the warm weather months. The name of this dish will vary depending on where you are from in India (Panta bhat, Pakhala bhata, or Pazhaya sadam), as it has been regarded as a natural way of keeping cool, improving digestion, and providing energy in a hot climate.
Now, people who value good nutrition or may be on a journey to improve their gut health are rediscovering what our grandparents have known for generations.
What Is Fermented Rice Made Of?
Fermented rice is made simply by soaking cooked rice in a container of water overnight. Once the rice sits for 24 hours, natural fermentation occurs, producing beneficial probiotics that may support gut health.
The next day, fermented rice is typically enjoyed as a cold dish with curd, onions, green chillies, salt, pickle, or lemon. Some people add raw mustard oil or fresh curry leaves for extra flavor.
Although the ingredients may sound simple, the nutritional benefits associated with this dish are surprisingly effective.
1. Cools Your Body
This might be the main reason why people have kept fermented rice in the family for so long.
If you have ever lived in a place where the weather is hot and humid, you know that people have been using fermented rice for centuries as a way to cool down from the inside out. Eating oily foods for breakfast can make you feel very full and sluggish, while fermented rice will leave your stomach feeling light and satisfied.
Some people claim that eating fermented rice helps them to decrease the amount of:
- Excessive heat in their bodies
- Summer fatigue
- Acidity in their stomachs
- Heat-related exhaustion
- Burning in their stomachs
Honestly, one bowl of fermented rice on a hot afternoon will provide a much better feeling than most bottled summer drinks you could buy at the store.
2. Your Gut Will Love It
Right now, fermented foods are very popular with many people who want to focus on their gut health, and for a good reason. If you are looking for a good source of fermented food, you should go for rice.
Fermented rice has many benefits for your gut because the process of fermenting rice overnight creates friendly bacteria that may help your digestion and keep your gut balanced.
To put it another way, the people who use fermented rice for their breakfast will probably have fewer digestive issues.
Some people eat fermented rice because they may find that it helps them with:
- Bloating in their stomach
- Digestion issues
- Constipation
- Feeling of a heavy stomach
- Summer digestive issues
Unlike some of the other trendy probiotic drinks, a bowl of fermented rice will cost you very little.
3. Keeps You Hydrated For Longer Duration
Dehydration in summer is a significant issue. The sweat lost over an entire day can lead to fatigue and low energy levels.
However, fermented rice contains a lot of water, which will therefore keep you well-hydrated for a longer time.
This is one of the reasons farmers and laborers usually ate fermented rice before going out into the hot summer sun. Fermented rice will give them energy while also not making them feel too full or weighed down.
4. Shockingly Budget-Friendly
Let’s get right to the point. You don’t have to spend a lot of money on ingredients to enjoy this “superfood”. The main ingredient in this “summer superfood” is plain old rice.
That’s the full extent of it. No fancy health shakes, no expensive powders or imported seeds, and no expensive health drinks.
This is one of the only examples of wellness trends that are accessible to just about everyone, and also reduce food waste and make it possible to have a more sustainable lifestyle.
5. Improves Nutrient Absorption
Our grandparents created “zero waste” while caring for themselves long before it was even a trend. This is where things get really interesting.
Some experts believe that through the process of fermentation, you can increase the bioavailability of certain nutrients in the food you eat. In other words, you can absorb them better.
The nutrients found in fermented rice include:
- Vitamin B
- Iron
- Magnesium
- Potassium
- Calcium
Research has shown that fermentation can also reduce the presence of compounds such as anti-nutritional factors (ANFs), which typically bind to minerals like iron, zinc, and calcium, preventing their absorption.
So while fermented rice may appear humble and plain to you, it could very well be much more nutritious than it first appears.
6. Provides Energy without Making You Feel Heavy
Remember how bad it felt to eat a heavy breakfast on a hot day, only to have that awful sleepy feeling minutes later? That’s how you will feel if you eat fermented rice. Fermented rice has carbohydrates to provide energy, but it also gives a very light feeling in your stomach.
This has caused people who have carried out physically demanding tasks in extreme heat to use this food, making them feel satisfied but also not weighed down.
This is the balance that is very difficult to find in most foods you will eat this summer.
7. Tastes So Good
If you’ve never tried fermented rice, the concept of having fermented rice may sound weird.
You will soon discover that by adding chopped onions, diced green chilies, yogurt, lemon juice, and pickles to it, it is extremely comforting.
Some people say that fermented rice tastes better than freshly cooked rice when you eat it in the summer. But fermented rice with spicy pickles is an incredible combination.
How to Make Fermented Rice at Home?
Making fermented rice at home is incredibly simple:
- Start with leftover cooked rice.
- Add enough water to completely cover all of your rice.
- Cover your rice and allow it to soak overnight at room temperature.
- Once the sun comes up, enjoy your fermented rice with any toppings you want.
That’s it!
No need for a complicated recipe. No stress from having to cook something.
So basically, if you have diabetes, watch how much rice you eat. Rice affects blood sugar, so you should monitor portion sizes.
People with digestive disorders or any medical condition should also talk to their doctor or nutritionist before using fermented rice often.
Everything should be consumed in moderation, including healthy, low-carb options.
The Bottom line
Usually, the strongest foods don’t come from trendy Instagram posts—it is through tradition and recipes handed down through generations.
Fermented rice is one of the easiest and most affordable things to make; it cools you off after being outside in hot weather, it’s full of probiotics, and it’s extremely relevant in our modern summertime lifestyle.
Next time you think about tossing leftover rice, think about saving it because it might just be your new favourite summer dish.
FAQs
Q. Why is fermented rice eaten more in summer?
Fermented rice is cooling, hydrating, light on your tummy, and helps the body adjust to heat.
Q. Is fermented rice a probiotic?
Yes, it contains the natural live bacteria that aid digestion and balance the gut microbiome.
Q. Is fermented rice good for acidity?
A lot of people believe that it has a cooling property and could help in reducing acidity and the feeling of fullness in the stomach during the summer months.
Q. Is fermented rice rich in probiotics?
The natural fermentation process of rice encourages the growth of probiotic bacteria.
Q. Is it okay to eat fermented rice every day?
Yes, if the fermentation is done properly and your body is able to tolerate fermented foods, fermented rice can be eaten every day.
Q. Is fermented rice better than fresh rice?
Yes, fermented rice is generally easier to digest, absorb nutrients from, and is healthier to eat during hot summer months.
Q. What can be added to fermented rice to improve its taste?
The most common additions to fermented rice are yogurt, onion, green chili, lemon, pickle, kari patta (curry leaves), and roasted cumin.
Q. Who should avoid eating fermented rice?
If you have any type of digestive issues, food sensitivities, or uncontrolled diabetes, speak to your doctor before consuming fermented rice regularly.
Recommended Reads:
Heatwave Warning: Recognizing Heat Stroke And Ayurvedic Solutions
7 Effective Ways To Prevent Dehydration This Summer Season
(The article is written by Deepa Sarkar, Medical Writer, and reviewed by Monalisa Deka, Deputy Manager, Clinical Health & Content, Medical Affairs)