How to soak rice for improved digestion

In this post, you will learn how to soak rice for improved digestion. As well as how to include the process in meal prep and instructions for cooking and reheating.

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I spent a few years of my life avoiding grains, such as rice, in my diet. I was following a Primal/Paleo way of eating and back then all grains were a no-no.

Fast forward a few years, I decided to study holistic nutrition and I learned a whole new way to look at this food group.

I learned that grains had been part of traditional diets for centuries but they were being prepared in a much different way than they are today. And that way was better from a nutritional standpoint.

For years, grains have either been soaked, sprouted, or sour leavened (think sourdough) to improve their digestibility and increase the number of nutrients they provided. If you have ever heard someone talk about properly preparing grains, these are the techniques they are referring to.

In this post, I will discuss how to soak rice for improved digestion. But the process is very close to the same for other grains as well.

Nutrients in Rice

No matter the type of rice you consume, it is a great source of complex carbohydrates.

While rice is not the most nourishing carb you could include in your diet, starchy vegetables like sweet potatoes provide more nutrients, it does provide a fair amount of B vitamins, iron, fiber, magnesium, and manganese.

Additionally, if you cook the soaked rice in homemade broth, you will also be getting the added nutrition the broth provides.

What rice can be used to soak rice?

Any variations of wild, brown, or white rice can be soaked to improve digestion. My rice of choice is Lundberg’s organic California White Basmati.

To clarify, I am not referring to instant or Minute rice.

Is soaked easier to digest?

Rice that is soaked is easier to digest.

The soaking process begins to break down, or pre-digest, components of the rice. The smaller components are easier for the body to further assimilate and use.

In addition, the soaking process reduces the phytic acid present in the rice.

Ingredients

• Rice – easy above for my suggestions
• Acid medium of choice – Apple cider vinegar is my go-to. Lemon juice will also work for soaking rice before cooking.
• Warm water for soaking the rice – you are not looking for boiling water, just lukewarm.
• Cooking liquid of choice – I recommend cooking the soaked rice in broth for added nutrients and flavor. Fresh water works just fine.
• Healthy fat – This is optional, but adding some type of healthy fat to your rice is delicious. You can use grass-fed butter, coconut oil, ghee, or olive oil.
• High-quality sea salt – to add flavor and mineral content. Let each person salt to taste after plating.

Tools needed to soak rice

• Measuring cup
• Measuring spoon
• Container with lid – I use a quart size mason jar. The cooking pot you will use later would work great too!
• Mesh sieve – to drain and rinse the rice after soaking
• Cooking pot – Choose the appropriate size for the amount of rice you will be cooking

How to soak rice

The process to soak rice is really quite simple. It does require some forethought though.

If you want to include rice in your dinner, then you will need to start soaking the rice in the morning.

Here is how to soak rice for improved digestion:

1. Measure out the amount of rice needed into the container for soaking.
2. Added water and acidic medium, stir.
3. Cover and place in a warm spot in your kitchen.
4. Allow to soak until ready to cook, at least 7 hours, no more than 24 hours.
5. Drain the rice and rinse with fresh water until the water runs clear.

How to cook after soaking

Once the rice has soaked, it is time to cook.

1. Bring cooking liquid and fat to a simmer in a pot over high heat.
2. Add soaked rice and bring to a boil.
3. Reduce heat to maintain a low simmer.
4. Cook for the suggested time on the package.
5. Once the time is up, remove from heat with the lid on and allow to steam for 5-10 minutes.
6. Fluff with a fork before serving.

How long should you soak rice?

To reduce the amount of phytic acid present in the rice, allow it to soak in the water mixture for at least 7 hours.

I do not recommend soaking for more than 24 hours.

How to include in meal prep

Making a big batch of rice to eat throughout the week with a few different meals is super handy. Doing so saves time for both preparation and cooking. Plus, helps get dinner on the table quicker.

Here are my suggestions on how to soak rice for meal prepping:

1. The night before your meal prep session, soak the amount of rice you will need for the week so it can be cooked during meal prep.
2. Soak and cook double the amount of rice needed for a particular meal. Once cooked, portion out the extra for the next meal.

How to store soaked rice

To store the rice after it has been soaked and cooked allow it to cool then transfer to an airtight container. Store in the refrigerator for up to 5 days.

How to reheat cooked rice

To reheat the rice follow the following steps:

1. Place 1-2 tablespoons of water or broth in a small saucepan and bring to a simmer.
2. Add rice to the pan and cover. Turn the heat to low.
3. Cook until rice is warm, stirring often.

Great pairings

Rice is a good addition to most meals but here are some of my favorites:

Sheet Pan Chicken with Balsamic Reduction

Asian Chicken