Does Drinking Rice Water Have Health Benefits? Separating Fact from Fiction

October 8, 2025 •

5 min read

For centuries, rice water has been a staple in traditional beauty and wellness practices across many Asian cultures, valued for its simplicity and purported health-enhancing properties. But as it gains popularity, many people are asking: Does drinking rice water have health benefits that are truly worth considering?

Quick Summary

This article examines the claimed health benefits of drinking rice water, including its effects on digestion, hydration, and energy. It also explores the potential risks, such as arsenic contamination and bacterial growth, offering a balanced perspective on this traditional remedy.

Key Points

Digestive Aid: Rice water can soothe the gut and help with both diarrhea and constipation due to its starchy, mucilaginous properties.
Natural Hydrator and Energy Source: Rich in carbohydrates and electrolytes, it provides a natural energy boost and helps combat dehydration.
Consider the Arsenic Risk: Rice can absorb arsenic from soil, and drinking rice water regularly may expose you to trace amounts, potentially posing a long-term health risk.
Bacterial Contamination is a Concern: Improperly stored rice water, especially when left at room temperature, can breed harmful bacteria like Bacillus cereus, causing food poisoning.
Moderation is Essential: Excessive consumption can lead to constipation and bloating due to its high starch content.
Fermented Rice Water Offers Probiotics: For a probiotic boost beneficial for gut health, some prefer fermented rice water, though it requires strict hygiene practices.

The Traditional Wisdom and Modern Claims

Rice water is the cloudy, starchy liquid left over after rice has been soaked or boiled. While widely used for skin and hair health, its consumption as a health drink is a time-honored tradition in many parts of the world. Proponents often tout it as a natural elixir, claiming it can cure a variety of ailments and provide numerous wellness boosts. These claims, however, are largely anecdotal, prompting a closer look at the scientific evidence and potential risks involved in consuming this starchy brew.

Potential Health Benefits of Drinking Rice Water

Digestive Relief

One of the most frequently cited benefits of drinking rice water is its positive effect on digestion. The starchy liquid is known for its soothing properties, which can help alleviate common digestive problems.

Relieves diarrhea and constipation: Rice water acts as a gentle, mucilaginous drink that can calm the gut lining. It is a traditional remedy for treating diarrhea, as the starch helps to bulk up stools and soothe an irritated stomach. For constipation, it can act as a natural stool softener.
Soothes upset stomach: The gel-like texture can coat the stomach and intestines, providing relief from inflammation associated with conditions like gastritis or acid reflux.

Hydration and Energy Boost

Rice water provides a natural source of carbohydrates and electrolytes, making it a good option for rehydration and energy.

Replenishes electrolytes: Especially useful in hot climates or after physical exertion, rice water contains minerals like potassium and magnesium that help restore the body's electrolyte balance and prevent dehydration.
Provides quick energy: The carbohydrates from the rice provide a readily available source of energy without overly taxing the digestive system, making it a natural stamina booster.

Gut Health and Probiotic Effects

When rice water is fermented, its benefits may extend to gut health, promoting the growth of beneficial bacteria.

Acts as a prebiotic: The resistant starch found in rice water acts like a prebiotic fiber, which feeds the 'good' bacteria in the gut, fostering a healthy microbiome.
Creates probiotics (fermented version): Fermented rice water can contain beneficial probiotics that support overall gut health and may boost immunity.

Other Claimed Advantages

Beyond digestion and hydration, proponents of rice water suggest a range of other benefits, including:

Immune support: A source of vitamins (B, E) and minerals (zinc, magnesium), it may help fortify the immune system.
Menstrual cramp relief: Magnesium in rice water is believed to help relax the uterus and ease menstrual pain.
Weight management: It can promote feelings of fullness, potentially reducing overall calorie intake. However, experts caution against relying on it as a magical weight-loss cure.

Potential Risks and Considerations

While rice water offers a range of potential benefits, it is not without risks, and consuming it requires caution and moderation.

Arsenic Contamination

One of the most serious risks associated with drinking rice water is arsenic contamination. Rice plants are known to absorb arsenic from the soil more readily than other grains. This can leach into the water during cooking or soaking.

Health consequences: Regular and heavy consumption of arsenic can have long-term health consequences, including an increased risk of heart disease, type 2 diabetes, and certain cancers.
Mitigation: Cooking rice in excess water and then draining it can reduce the arsenic content, but this method also removes some of the water-soluble nutrients.

Bacterial Growth

Improperly stored or prepared rice water can become a breeding ground for harmful bacteria, specifically Bacillus cereus.

Food poisoning risk: This bacteria can produce heat-resistant toxins, and if rice water is left at room temperature for too long, these toxins can multiply and cause food poisoning.
Storage best practices: To minimize this risk, always store rice water in the refrigerator for no more than 2-3 days, and discard it if it develops an off odor or taste.

Digestive Issues from Overconsumption

While effective for treating diarrhea, consuming too much rice water can have the opposite effect due to its high starch content.

Constipation: Excessive consumption can lead to bloating, gas, and constipation in some individuals.

How to Prepare Rice Water for Drinking

There are two main methods for preparing rice water for consumption:

Boiled Rice Water: A simple and common method. Add 3 tablespoons of rice for every 2 cups of water. Boil for 20-30 minutes, then strain and let the water cool before drinking.
Fermented Rice Water: For a probiotic boost, use the water leftover from boiling rice and let it stand at room temperature for 1-2 days until it turns slightly sour. Always check for foul odor before consuming.

Boiled vs. Fermented Rice Water for Drinking


Feature	Boiled Rice Water	Fermented Rice Water
Preparation	Boil rice in excess water, strain, and cool.	Allow boiled rice water to stand at room temperature for 1-2 days.
Probiotic Content	Low to none.	High, with an increase in beneficial bacteria.
Nutrient Potency	Contains some vitamins and minerals leached from the rice.	Enhanced levels of some nutrients, antioxidants, and metabolites.
Taste	Mild, starchy.	Tangy, slightly sour taste and odor.
Primary Benefit	Hydration, energy, digestive soothing.	Gut health, immune boost, nutrient absorption.

Conclusion: Is Rice Water Right for You?

Drinking rice water can be a low-cost, natural way to aid digestion, boost energy, and rehydrate the body, especially when used to address temporary issues like diarrhea. However, the claims surrounding its ability to cure chronic diseases or serve as a miracle weight-loss solution are often overstated and lack robust scientific backing.

Crucially, potential risks, particularly arsenic contamination and food poisoning from bacterial growth, should not be ignored. Moderation and proper preparation are key to minimizing these dangers. If you have concerns about your health, especially chronic conditions like diabetes or digestive disorders, it is always best to consult a healthcare professional before incorporating new remedies into your routine. Instead of replacing a balanced diet, consider rice water as a complementary traditional remedy with careful consideration of its risks and limitations. For more information on the various benefits of rice water, see this informative resource from Tua Saúde: Rice Water: How to Make It & 9 Benefits.

Frequently Asked Questions

Drinking rice water in moderation is generally considered safe, but daily consumption can increase exposure to potential arsenic contamination and may lead to digestive issues like constipation. It's recommended to consume it sparingly and with caution.

While the fluid and starch in rice water may temporarily make you feel full and potentially reduce snacking, there is no solid evidence that it can cause meaningful weight loss on its own. It should not be considered a miracle cure for weight management.

A safe method is to boil rice in excess water (3 tbsp rice to 2 cups water), strain the milky liquid, and let it cool. Store it in the refrigerator in an airtight container for no more than 2-3 days to prevent bacterial growth.

Fermented rice water is believed to contain beneficial probiotics that support gut health and may boost immunity. However, it is essential to prepare and store it hygienically to avoid harmful bacterial growth.

Rice water contains small amounts of nutrients leached from the rice, including B vitamins, vitamin E, magnesium, and other minerals. Fermented rice water may have enhanced levels of certain nutrients and antioxidants.

Yes, if not prepared and stored correctly, rice water can harbor Bacillus cereus bacteria. To prevent this, never leave prepared rice water at room temperature for extended periods, and always refrigerate it promptly.

Due to its carbohydrate content, people with diabetes should consume rice water in moderation and consult a healthcare professional. Large quantities could potentially impact blood sugar levels.