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POITA BHAT or Fermented Rice:  Unveiling the Health Benefits of This Summer Special Rice Recipe

POITA BHAT or Fermented Rice: Unveiling the Health Benefits of This Summer Special Rice Recipe

Assam's Poita Bhat, also known as fermented rice, is a traditional culinary delight that holds a special place in Assamese cuisine. This unique dish offers numerous health benefits due to its fermentation process. From enhanced digestion to increased nutrient availability, let's explore the remarkable advantages that Poita Bhat brings to the table.



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Boosts Digestion and Gut Health



One of the significant benefits of consuming Poita Bhat is its positive impact on digestion and gut health. The fermentation process breaks down complex carbohydrates into simpler forms, making them easier to digest. It also promotes the growth of beneficial gut bacteria, aiding in overall digestion and absorption of nutrients. Regular consumption of Poita Bhat can alleviate digestive issues such as bloating, constipation, and indigestion, leading to a healthier digestive system.


Studies suggest that this fermented rice dish has a good amount of Short Chain Fatty Acids (SCFA) which helps improve gut health. 1


Related Read:  Understanding Gut Health: Unhealthy Gut And Ways To Keep It Happy & Healthy



Increases Nutrient Availability



Fermentation not only enhances digestibility but also increases the bioavailability of essential nutrients present in rice. During the fermentation process, beneficial enzymes are produced, which break down proteins, carbohydrates, and fats, making them more accessible to our bodies. As a result, Poita Bhat becomes a nutrient-rich dish that provides vital vitamins, minerals, and amino acids necessary for optimal health and well-being.


Panta Bhat Nutritional Value




Improves Immunity



The fermentation of Poita Bhat promotes the growth of beneficial bacteria, such as lactobacillus, which strengthens the immune system. These friendly bacteria help maintain a healthy balance in the gut microbiome, which plays a crucial role in immune function. By consuming Poita Bhat regularly, you can bolster your body's defense against infections, viruses, and harmful bacteria.



Poita Bhat Different Names Across India
Odisha - *Pakhala*
Kerala - *Pazham Kanji*
Tamil Nadu - *Pazhaya Sadam*
Bengal - *Panta Bhat*





Enhances Antioxidant Potential



Poita Bhat possesses increased antioxidant potential compared to non-fermented rice. The fermentation process generates antioxidants, including phenolic compounds and organic acids, which scavenge harmful free radicals in the body. Antioxidants help protect cells from oxidative damage, reducing the risk of chronic diseases like cancer, heart disease, and aging-related ailments.



Panta Bhat or Poita Bhat has higher calcium, iron, potassium & vitamin B12 than usual cooked rice.



Promotes Weight Management


For those aiming to maintain or lose weight, Poita Bhat can be a valuable addition to their diet. The fermentation process produces short-chain fatty acids that regulate appetite and enhance satiety, thereby promoting portion control and reducing overeating. Additionally, the increased nutrient bioavailability aids in meeting nutritional needs while consuming smaller quantities of food. You can also pay attention to portion sizes to avoid overeating. Use smaller plates and bowls to eat poita bhat, and listen to your body's hunger and fullness cues. Also using the Dr Trust kitchen scale can be a helpful tool for portion control of and maintaining consistency in your diet.





Poita Bhaat Quick Summer Cool Recipe



Pakhala, Pazham Kanji, Pazhaya Sadam, Panta Bhat


Key Ingredients

  1. For Poita Bhat
  2. 1 cup cooked leftover rice
  3. 1/4 cup curd (Dahi / Yogurt), or ½ cup buttermilk
  4. Chopped onion
  5. 2 finely chopped green chillies
  6. Salt as per taste


How to make

  1. To prepare Poita Bhat, soak leftover rice in water overnight.
  2. Next morning, add beaten curd or buttermilk and mix well in a mixing bowl.
  3. Add salt, chopped onions and green chilies.
  4. Serve it with fried fish or vegetable curry or flattened rice (chira), dried cane or palm molasses (jaggery or guda) and milk curd (doi) for breakfast.





Assam's Poita Bhat is not just a culinary delight but also a treasure trove of health benefits. From improving digestion and nutrient absorption to boosting immunity and promoting weight management, this traditional fermented rice dish offers a unique combination of advantages. Embrace the goodness of Poita Bhat and savor its delicious flavors while reaping its remarkable health benefits.



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