Healing Power of Fermented Rice Water for Gut Health

Healing Power of Fermented Rice Water for Gut Health

In traditional Asian cultures, a simple remedy has stood the test of time: fermented rice water. Emerging research, including recent studies, suggests its potential to address gut issues, such as the infamous “leaky gut,” by eliminating harmful bacteria and nurturing the intestinal lining.

Luke Coutinho, an integrative lifestyle expert, advocates for fermented rice water as a gut-healing solution, often replacing probiotic supplements. Its preparation is remarkably straightforward, requiring only cooked rice and water left to ferment overnight, making it accessible to nearly everyone.

Known as rice kanji in India and amazake in Japan, this ancient practice offers a wealth of benefits for gut health. Its inclusion in healing protocols is common due to its ability to rebalance the gut microbiome, essential for overall health from immunity to skin health.

Research highlights its probiotic nature, rich in beneficial bacteria crucial for gut health maintenance, and its role in fortifying the intestinal barrier against pathogens. Additionally, fermented rice water contains phenolic acids and butyric acid, known for their antibacterial, anticancer, and anti-inflammatory properties, further enhancing its healing potential.

Sophia Eng, author of “The Nourishing Asian Kitchen,” emphasizes the cultural significance of fermentation in Asian cuisines and its nutritional benefits. Fermented rice water, akin to sauerkraut juice, offers a natural and potent source of probiotics, surpassing many commercial supplements.

With a simple recipe and numerous applications, fermented rice water emerges as a cost-effective and easy-to-implement solution amidst concerns about contaminated food supplies and gut health challenges in today’s world. Its role in nurturing gut health underscores the importance of ancient remedies in modern wellness practices.

Make Fermented Rice Water at Home

Rice fermentation techniques vary, and many studies use only a 12- to 24-hour timeline. You may even ferment only the water used for soaking rice.


  • 1 cup rice
  • 2 cups water


  • Rinse, wash, and cook rice.
  • Place cooked rice in a non-metal bowl and cover with 2 cups of fresh water. Set 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.

Additional Uses For Your Rice Water

You can make cheese with the curds and dilute the liquid to spray on your soil.

  • Inoculate one quart of rice water with a gallon of milk.
  • Cover with cheesecloth in a dark corner of your counter until it separates
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