What happens if we drink boiled rice water daily?

October 8, 2025 •

4 min read

For centuries, rice water has been used in various cultures as a traditional remedy for health and beauty. This simple liquid, often discarded after cooking, is packed with nutrients, prompting the question: what happens if we drink boiled rice water daily? Its impact on your digestion, energy levels, and overall wellness is more significant than you might think.

Quick Summary

Drinking boiled rice water daily can offer digestive and energy-boosting benefits, though potential risks exist. Moderation is key to harnessing its nutrients while mitigating potential side effects like bloating and arsenic exposure.

Key Points

Digestive Aid: The starch in boiled rice water can soothe the digestive system and aid in alleviating issues like diarrhea.
Energy Booster: With its high carbohydrate content, boiled rice water provides a natural and quick source of energy, combating fatigue.
Arsenic Risk: Rice can absorb arsenic from soil, and daily consumption of boiled rice water could increase long-term exposure, posing health risks.
Digestive Issues: Excessive intake of starchy rice water can lead to constipation, bloating, and gas in some individuals.
Moderation is Essential: Daily consumption should be done in moderation, starting with small amounts and monitoring your body's reaction to mitigate potential side effects.
Skin Health: The vitamins and antioxidants in rice water, when consumed, may promote skin health and support cell regeneration.

The Nutritional Profile of Boiled Rice Water

Boiled rice water, also known as 'kanji' in some cultures, is the starchy liquid left over after boiling rice. When rice is cooked, water-soluble vitamins, minerals, and carbohydrates are released into the liquid, creating a nutrient-rich concoction. These components include B vitamins like thiamine, niacin, and riboflavin, which support metabolism and energy production. It also contains minerals such as magnesium, manganese, zinc, and potassium, which are essential for maintaining fluid balance and overall health. The simple starches serve as a quick source of energy, while resistant starch can act as a prebiotic to support a healthy gut microbiome. Additionally, it contains amino acids and antioxidants like ferulic acid, which contribute to its potential health and beauty benefits. This profile makes it more than just plain water, offering a surprisingly potent supplement for daily wellness when consumed correctly.

Potential Benefits of Daily Consumption

When consumed in moderation, drinking boiled rice water daily has been linked to several health benefits, many of which are rooted in anecdotal evidence and traditional use.

Aids Digestive Health: The starchy nature of rice water can soothe an irritated gut lining, making it a traditional remedy for issues like diarrhea and indigestion. The starch acts as a binding agent, helping to promote stable and regular bowel movements.
Boosts Energy: Rich in simple carbohydrates, rice water provides a natural and instant energy boost. This makes it a popular morning drink in some regions and a better alternative to sugary beverages for combating fatigue.
Supports Rehydration: Rice water is an excellent natural electrolyte replenisher. It helps to restore fluids and minerals lost during illness, hot weather, or intense physical activity, helping prevent dehydration.
Promotes Healthy Skin: The vitamins and antioxidants in rice water can contribute to healthier skin when consumed. Its anti-inflammatory properties may help soothe skin conditions, and it is believed to support skin cell regeneration, leading to a brighter, more radiant complexion.
Assists Weight Management: Drinking rice water can promote a feeling of fullness, which may help reduce overall calorie consumption. As a low-calorie drink, it can replace less healthy, sugary alternatives on a weight loss journey.

Potential Risks and Side Effects

Despite its benefits, consuming boiled rice water daily is not without potential downsides. It is important to be aware of the risks to ensure safe and healthy consumption.

Arsenic Exposure: A significant concern is the presence of arsenic in rice. Arsenic is a toxic heavy metal that rice absorbs from the soil and water where it is grown. While boiling rice and draining the water can reduce arsenic levels by a small margin, it does not eliminate the risk entirely, and daily consumption could lead to concerning exposure over time.
Constipation and Bloating: While beneficial for diarrhea, the high starch content in rice water can lead to constipation if consumed in excess. This can cause discomfort, gas, and bloating in some individuals.
Blood Sugar Impact: For individuals with diabetes or prediabetes, the high carbohydrate content of rice water can cause a rapid spike in blood sugar levels. It is advisable for these individuals to consult a healthcare professional before making it a regular part of their diet.
Mineral Imbalance: Consuming large quantities daily may potentially lead to a mineral imbalance within the body.

Boiled vs. Fermented Rice Water: What's the Difference?

Understanding the difference between boiled and fermented rice water is key, as their properties and optimal uses vary significantly.


Feature	Boiled Rice Water (Kanji)	Fermented Rice Water (Left to ferment)
Preparation	Strained liquid from boiling rice.	Rice water left to sit for 1-2 days at room temperature.
Nutrient Profile	Rich in starches, vitamins, and minerals.	Higher concentration of antioxidants and beneficial compounds due to fermentation process.
pH Level	Naturally higher pH level, slightly alkaline.	Lower pH level (more acidic), which is considered better for hair health.
Best for...	Digesting, energy, rehydration, and skin application.	Skincare (for brightening) and hair care (for shine and growth).
Scent	Mild and starchy.	Can be quite strong and sour due to fermentation.

How to Safely Incorporate Rice Water into Your Routine

For those who wish to include rice water in their daily routine, moderation is paramount. Start with small, diluted amounts to see how your body reacts. A daily intake of 1-2 cups is generally suggested, but always listen to your body. To minimize the risk of arsenic, use rice from areas known for lower soil arsenic concentrations and rinse the rice thoroughly before boiling. Some experts also recommend soaking the rice overnight and discarding the water, then cooking it in a fresh batch of water, to further reduce the arsenic content. Drinking it on an empty stomach in the morning or midday can provide an energy boost and aid digestion, respectively.

Conclusion: Moderation is Key

Drinking boiled rice water daily can provide several potential health benefits, particularly for digestion, energy, and skin health. However, the associated risks, most notably the concern over arsenic, cannot be ignored. The potential for digestive issues like constipation and bloating also suggests that it is not suitable for everyone, especially those with diabetes. For those who choose to incorporate it into their diet, balancing consumption with moderation and being mindful of its source is crucial. Consulting a healthcare professional before starting a daily regimen is always the safest approach, especially for individuals with underlying health conditions or those who rely on rice as a major part of their diet. Ultimately, the decision to drink boiled rice water daily requires a careful evaluation of the potential benefits against the risks, with moderation as the guiding principle. For more information on the risks of arsenic in rice, see this article by Healthline.

Frequently Asked Questions

While generally considered safe in moderation, daily consumption poses risks, particularly due to the potential for arsenic exposure from the rice. It's crucial to be aware of the source of your rice and how your body reacts to avoid issues like digestive problems.

Rinse the rice thoroughly to remove impurities. Use a higher water-to-rice ratio than normal, then boil. Once cooked, strain the water and allow it to cool before drinking. Using a filtration method may also help reduce contaminants.

Boiled rice water is low in calories and can help promote a feeling of fullness, which might reduce overall calorie intake and assist with weight management. However, it is not a magic fat-burner and should be part of a balanced diet.

Individuals with diabetes should be cautious when consuming rice water, as its high carbohydrate content can cause blood sugar spikes. It is highly recommended to consult a healthcare professional before adding it to your daily routine.

Fermented rice water is made by leaving rice water to ferment over 1-2 days, which increases its antioxidant concentration and lowers its pH level. Boiled rice water is simply the starchy liquid collected immediately after cooking.

The high starch content acts as a soothing agent for the gut lining and can help alleviate digestive issues like diarrhea and indigestion by acting as a binding agent.

To reduce arsenic risk, thoroughly rinse the rice before cooking. Some methods suggest boiling rice in a large amount of excess water (like pasta) and then draining it, though this can also reduce nutritional content.