In this article, The 1:1 Diet has teamed up with top nutritionist, Mark Gilbert, to take a look at rice water and the benefits it can have on your health.

Rice water benefits for health and nutrition

Rice water has gained popularity lately for its potential benefits to skin, hair, digestion, nutrition and immunity. Rice water contains several essential nutrients and, interestingly, pre- pro- and post-biotics (which I’ll elaborate on shortly, but have effects on the microorganisms living in our guts - the ‘microbiome’).

My inkling is that these last three are behind any potential benefits of rice water because, in my opinion, the other constituents would not be present in significant enough quantities, in the context of a typical human diet, to have any major effects.

Published research on the benefits of rice water in humans is small and not very convincing, but it has a very long history of traditional use in East Asian countries and its potential to influence the microbiome is compelling.

Let’s take a look at rice water benefits together, so you can make informed decisions.

What is rice water and how is it made?

After rice has been rinsed, soaked, strained, and boiled, it is then soaked and strained again. The liquid from this second straining is then left to ferment, at room temperature, for one to two days, with the result being rice water. Different durations of fermentation will result in different nutritional profiles, particularly the pre/pro/post-biotics.

Let’s break these down:

• Prebiotics are usually fibres, which feed the good bacteria in the gut (rice water only contains a very small amount),
• Probiotics are actual bacteria, viruses, fungi or other microorganisms, which can be consumed (or otherwise introduced to the body) that can live in or on the body and have beneficial (or other) effects.
• Postbiotics are probiotics that are no longer alive but can still have effects when introduced to the body in some way. Most of these reside in the colon but they can and do exist in most parts of the body and have effects on virtually every area and system of the body.

Nutritional profile of rice water

The nutrition profile of rice water depends upon the type of rice (brown or white, etc), how it’s prepared (cooking and fermentation time) and how much it is diluted (how much water).

Specifically, the nutrients in rice water include vitamins, such as tiny amounts of B vitamins and negligible amounts of others, minerals, such as magnesium, potassium and phosphorus, with negligible amounts of zinc and iron, with a small amount of starch, amino acids and antioxidants, such as ferulic acid and oryzanol.

To be clear, these are contained in very small amounts, with the vitamins and minerals barely exceeding 1% of daily requirements, so it is unlikely these are behind any benefits of rice water. On the other hand, rice water is very low in calories because there is only a tiny bit of starch and protein (comprised of amino acids).

Rice water benefits for immune health

Benefits of rice water on immunity would likely be the result of its pre/pro/postbiotics, as about 60% or our immune capacity is determined by the microorganisms in our microbiome. Studies are few, but rice water performed as well as the World Health Organisation’s hydration drink in infants with gastroenteritis.

In a study looking at colon cell health, rice water improved markers of inflammation and antioxidant status and seemed to improve gut health. Other studies have looked at components of rice or rice water mixed with other foods and nutrients but these results cannot be contributed to rice water itself. Overall, the evidence is not strong but, again, the pre/pro/postbiotic content does suggest some potential.

How rice water supports weight management

I couldn’t find any published studies on the effects of rice water on weight loss, so claims that it does so, are not backed by current science. However, rice water is very low in calories and may be substituted for other drinks that contain higher amounts of calories. Drinking rice water, similar to drinking normal water, before meals would be expected to reduce food intake.

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Other traditional and modern uses of rice water

Research does suggest that rice water may have effects in the gut, likely due to the pre/pro/postbiotics, possibly reducing inflammation and oxidative damage in the colon and being a useful source of hydration during bouts of diarrhoea. Small studies have shown benefits to the skin when used topically or bathing in it. Studies suggest rice water may support collagen function and reduce the symptoms (like itchiness) of dermatitis.

Surprisingly, several studies support the effects of rice water on hair. A review of studies concluded that it improves hair growth, thickness and density. It may also help avoid greying of hair by stimulating melanin.

Are there any side effects or considerations?

I couldn’t find any evidence of negative effects of rice water, but rice is the largest dietary source of inorganic arsenic. This toxic heavy metal is found in other foods but none more than rice and rice products. Moreover, rice contains the inorganic form, which is even more toxic, and brown rice contains higher levels than white, so while brown rice has more nutritional benefits, it also carries more toxicity.

To reduce levels, ensure thorough, vigorous soaking and rinsing of rice in the first stage of preparation. This may reduce arsenic levels by up to 50% or more. Also, rice water is very low in calories and essential nutrients, so do not drink it as a substitute for meals or nutrient dense drinks like milk.

Is rice water good for your face daily?

A few studies have used rice bran or products derived from rice, rice water or red rice. The studies are small or were more theoretical and had to do with potential effects rather than actual outcomes in humans. However, the results concluded that it may help with elasticity and aging of skin and possibly protect from UV sun damage. So, again, my advice would be to try it for a few weeks and see if you experience benefits.

Final thoughts: should you add rice water to your routine?

Because the research is inadequate on many of the benefits of rice water, but the traditional, long-term use in the far East is strong, I wouldn’t want to make any claims as to how rice water may improve health or appearance but  you may want to try it for gut health, hydration, if your tummy is upset, or for skin or especially hair health and see if you notice benefits. After all, it is not expensive and it is safe (outside of heavy regular use, which may expose the user to too much arsenic).