With the rising mercury, the need for foods and beverages that can have a cooling effect on the body is increasing. And thanks to social media, people are now going the traditional way with options like chaach, sattu sharbat, and kanji rice. From actresses like Neetu Singh and R. Madhavan to Athiya Shetty, many of them swear by Kanji Rice during summer months and enjoy it as breakfast, as it helps keep the body cool throughout the day. For the unversed, kanji rice is known by different names in other states as well. In Odisha, it is Pakhala Bhaat; Panta Bhaat in Bengal and Assam; and Pazhaya Sadam in Tamil Nadu. It is a traditional and nourishing dish made by boiling rice in excess water, which is fermented overnight at room temperature. It is light, hydrating, and easy to digest and has been a staple in many Indian and Asian households—especially during summer or recovery from illness. Packed with essential nutrients like B vitamins, iron, and minerals, kanji rice not only replenishes energy but also supports digestion, boosts immunity, and helps cool the body naturally. When fermented, it becomes a natural probiotic, promoting gut health and enhancing nutrient absorption. It is mostly served with a side of mashed potatoes, sliced onions, roasted red chili, salt, and pepper.
What study says?
As per a study published by the International Journal of Research in Ayurveda and Pharmacy, Kanji (comes under Shukta Sandhana Varga) is prepared for the internal administration. As said in Ayurvedic classics the internal administration of kanji affects the working of Agni (digestive power) and it is the root cause for the origin of all types of diseases. These diseases are directly or indirectly related with the inappropriate running of the Agni.
Improves digestion
Rice water is rich in fiber and probiotics that soothe several digestive ailments like food poisoning, diarrhoea, and indigestion. It is said that starch present in rice kanji stimulates the production of good bacteria in the stomach that promotes healthy bowel movements. It also helps calm acidity, bloating, and gastritis, making it ideal for people with sensitive digestion. When allowed to ferment overnight, kanji becomes rich in natural probiotics, which feed the gut microbiome and support healthy bowel movements.
Boost energy
As per PharmsEasy website, rice water is good for providing the body with instant energy. It is also rich in carbohydrates that help the body to derive energy by breaking it down. Its mild anti-inflammatory properties can help soothe internal inflammation, which plays a role in many chronic health issues and weakens immunity over time.
Boost immunity
It is rich in nutrients like B vitamins, magnesium, and iron, which are important for energy production and strengthening the body’s immune response, which aids boosting immunity during summers.
Prevents dehydration
During summers, it is suggested to consume kanji rice as it helps you stay hydrated for longer duration and also protects you from heat stroke. It will also replenish all nutrients and water that are lost due to sweating during this season.
Good for hair growth
Kanji rice is rich in amino acids, vitamin E, and minerals that make hair smooth, strong and shiny during extreme heat and also help them grow faster. The nutrients in kanji help strengthen the hair shaft from root to tip, reducing breakage, hair fall, and split ends. It is said that when used regularly, kanji rice can stimulate follicles, encourage new growth, and help thicken hair naturally.
Promotes healthy skin
It is rich in vitamin B, E, and ferulic acid, which helps brighten dull skin and even out the complexion, giving you a natural glow. Its anti-inflammatory properties make rice water ideal for soothing sunburns, rashes, and sensitive skin, especially in the summer.Regular consumption of kanji rice acts as a natural astringent, helping to tighten pores and give your skin a smooth, firm look. It is also packed with antioxidants that help reduce the appearance of fine lines, wrinkles, and age spots by protecting the skin from free radical damage.
How to make Kanji Rice
1 cup rice, 3 cups water, 1 tbsp mustard oil, 1 tsp mustard seeds, 1 sprig curry leaves, 1 onion, salt, black pepper, 1 tbsp coriander leaves, and 2 boiled potatoes.
Method
Cook rice and avoid draining out the excess water. Cover and keep it in a dark area overnight and let it ferment. Next morning, make a tempering of oil, mustard seeds, and curry leaves. Add it to the fermented rice along with salt and pepper. Top it with roasted red chilli and serve with spiced mashed potatoes on the side.
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