Recent scientific studies have highlighted several health benefits of consuming fermented rice, particularly when prepared by soaking cooked rice overnight—a traditional practice in parts of India and Southeast Asia. This method initiates mild fermentation, enhancing the rice’s nutritional profile and introducing beneficial microorganisms.
1.Enhanced Gut Health and Probiotic Content
Overnight-soaked cooked rice, such as the traditional dish “Panta Bhat,” undergoes natural fermentation that promotes the growth of beneficial bacteria like Leuconostoc lactis and Weissella confusa. These lactic acid-producing bacteria can improve gut microbiota balance, aiding digestion and nutrient absorption. Additionally, fermentation increases the bioavailability of essential minerals, including iron, zinc, and calcium, by reducing anti-nutritional factors like phytic acid .
2. Improved Metabolic Health
Fermented rice consumption has been associated with metabolic benefits. A study involving fermented brown rice beverages demonstrated a unique elevation in beneficial gut bacteria, such as certain Clostridia species, which are linked to reduced inflammation and increased production of short-chain fatty acids (SCFAs). These SCFAs play a role in improving insulin sensitivity and glucose metabolism, suggesting potential benefits for individuals with metabolic syndrome .
3. Antioxidant and Anti-Obesity Effects
Fermentation of brown rice with specific probiotic strains, like Limosilactobacillus reuteri, enhances its antioxidant properties. The fermented product exhibits increased levels of bioactive compounds that can scavenge free radicals, thereby reducing oxidative stress. Moreover, certain fermented rice preparations have shown anti-obesity effects by inhibiting pancreatic lipase activity, which may reduce fat absorption .
4. Mental Health and Immune Support
The synbiotic nature (combination of probiotics and prebiotics) of fermented rice contributes to mental well-being and immune function. Bioactive compounds produced during fermentation can influence the gut-brain axis, potentially alleviating symptoms of anxiety and depression. Additionally, these compounds may enhance immune responses by modulating gut microbiota and promoting the production of anti-inflammatory cytokines .
5. Colon Health and Nutrient
AbsorptionPostbiotic compounds derived from naturally fermented rice water have been shown to support colonocyte health. These compounds strengthen the intestinal barrier, improve nutrient absorption, and contribute to overall gut homeostasis. The fermentation process enriches the rice with probiotic bacteria and their metabolites, offering multifunctional health benefits .
Incorporating fermented rice into the diet, especially through traditional methods like overnight soaking, offers a range of health benefits, from improved digestion and metabolic health to enhanced mental well-being and immune support. This simple and cost-effective practice leverages natural fermentation to boost the nutritional and functional properties of a staple food.
Reference –
- 1)https://research.tees.ac.uk/en/publications/microbiome-profile-and-nutritional-benefits-of-traditional-overni
- 2)https://pubmed.ncbi.nlm.nih.gov/35500381/
- 3)https://pmc.ncbi.nlm.nih.gov/articles/PMC8301027/
- 4)https://pmc.ncbi.nlm.nih.gov/articles/PMC10968502/
- 5)https://www.indiatodayne.in/lifestyle/story/the-health-benefits-of-fermented-rice-a-traditional-superfood-for-modern-wellness-1010030-2024-05-19