Consuming sprouted rice is an easy way to improve digestion and support a healthy gut. And it’s a simple process you can do yourself in the comfort of your own home!

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Rice is a traditional food enjoyed around the world. However, it can be difficult for the gut to break down and digest, especially for those with autoimmune and gut issues. So, is there a way to consume rice without causing digestive distress? 

Fortunately, yes! Sprouted rice is a nutrient-dense alternative to conventional rice. Bonus: It has many health benefits, including supporting a healthy microbiome when the sprouted rice is cooked and cooled before consumption. That process creates what’s known as resistant starch, a prebiotic fiber that helps repopulate good gut bacteria. 

WHAT IS SPROUTED RICE?

Sprouted rice undergoes the germination process before being cooked and consumed. During this process, some of the starch content is converted to amino acids, making it easier to digest. Sprouted rice is often slightly sweeter in flavor with a softer texture. It is known for being richer in nutrients and minerals while containing lower anti-nutrients. 

The good news is that you can sprout rice at home by immersing it in water for an extended period. Keep reading to learn exactly how!

THE CASE AGAINST ANTINUTRIENTS

Some foods, particularly whole grains and legumes, contain a small amount of antinutrients. These can be hard on the digestive system and difficult to break down. 

Although existing evidence is inconclusive and human trials are limited, some studies propose that consumption of antinutrients, mainly when consumed in large amounts, can lead to a host of health concerns, such as:

• Nutrient absorption issues
• Intestinal permeability (leaky gut)
• Increased inflammation

For most individuals, antinutrients aren’t a cause for concern. Some antinutrients even exert numerous health benefits. For example, tannins, an antinutrient found in beans and legumes, may help improve blood pressure and decrease blood lipid levels. 

Although some foods contain small amounts of antinutrients after cooking or processing, the health benefits of eating these plant-based foods outweigh the risks or minor side effects. 

Some individuals may experience digestive discomfort due to consuming foods containing antinutrients and may choose to avoid or limit their consumption. 

I recommend trying to limit antinutrients when you are actively healing the gut and trying to get an autoimmune condition such as Hashimoto’s into remission. Limiting or avoiding antinutrients can speed up the healing process.

3 STEPS TO REDUCE ANTINUTRIENTS IN GRAINS FOR BETTER GUT HEALTH

To mitigate the concerns of consuming antinutrients, specific food preparation techniques, such as soaking, sprouting, fermenting, and boiling grains, can help reduce antinutrient concentrations. In addition, these cooking methods can improve digestibility and increase nutrient availability.

Step 1: Soak 

Soak grains overnight to maximize nutrient absorption and ease potential gas and bloating. Soaking rice overnight removes some indigestible sugars, making them easier to digest and decreasing some antinutrients, such as phytates, tannins, and lectins. Be sure to fully submerge grains in cold filtered water while soaking them overnight (at least eight hours), then drain all liquid before preparing.

Step 2: Sprout 

Grains, nuts, and seeds can be sprouted to reduce their antinutrient content and improve digestibility. Sprouting foods may also increase their nutrient availability. Sprouting is a simple process that involves placing the grains, nuts, or seeds in a glass jar or bowl and covering them with filtered water (2:1 ratio). 

You can drain and rinse them well once they’ve plumped up and are hydrated. The time it takes to hydrate depends on the grain, nut, or seed type, but it typically takes about 24 hours. Add them back to the bowl or jar, cover them with mesh or a thin cloth, and wait for them to sprout. This process can take several days. Someone can eat sprouted grains, nuts, and seeds raw, cooked, or ground into flour. 

For the exact way to properly sprout rice, keep reading further, where I share the exact directions.

Step 3: Boil

Boiling is a cooking method that effectively degrades antinutrients in beans, legumes, and whole grains. As a general rule, longer cooking times yield lower amounts of antinutrients. Boiling is also highly effective for reducing oxalate content in dark leafy greens when compared to steaming or baking; however, to minimize nutrient loss, be careful not to boil for longer than a minute or two.

COOL RICE TO CREATE RESISTANT STARCH FOR BETTER GUT HEALTH

Whenever discussing rice consumption with clients, I always suggest two critical things. The first is to sprout rice to improve digestion, and the second is to cool the rice after it’s cooked. 

If this sounds odd to you, I get it! Food science is so fascinating, though. A beautiful resistant starch forms when rice is cooled after it’s cooked. Officially, resistant starch is “the sum of starch and products of starch degradation not absorbed in the small intestine of healthy individuals.” 

The particular resistant starch in rice is known as retrograded starch, which means that after it cooks, cooling it (in the fridge or freezer) changes its structure and makes it more resistant to digestion. Instead of being broken down by our enzymes and absorbed as glucose, resistant starch travels unscathed through the small intestine into the colon, where colonic gut flora metabolizes it.

Resistant starch is resistant to digestion and serves as an ideal prebiotic food for the healthy bacteria in our gut. When our gut bacteria digest resistant starch, they produce short-chain fatty acids, like butyrate, which have numerous benefits for our health, including repairing leaky gut and cooling inflammation.

OTHER HEALTH BENEFITS OF SPROUTED RICE 

Not only is sprouted rice easier to break down, it also comes with an impressive list of health benefits, such as:

Improved Gut Health

Sprouted rice contains higher amounts of fiber, which helps regulate the bowels, relieve constipation, and increase satiation. The germination process breaks down starches into amino acids, making them more easily absorbed by the digestive system. Rice sprouts also contain readily available nutrients, like simple sugars, which are easier to digest than complex carbs in dry rice grains.

Helps Control Cholesterol Levels

The high fiber content in sprouted rice can help regulate LDL (bad cholesterol) levels. Managing cholesterol levels can reduce the risk of high blood pressure and cardiovascular diseases.

Boosts Brain Health

Sprouts are rich in nutrients that support a healthy, functional brain, such as magnesium, manganese, and multiple B vitamins. These essential vitamins and minerals decrease the occurrence of brain fog, improve memory and concentration, and increase the production of neurotransmitters.

Fights Oxidative Damage 

Sprouted rice has more antioxidants due to the germination process, which fights inflammation and oxidative damage. Its phytochemical content qualifies it as a chemopreventive food.

Reduces Cooking Time 

The germination process, which allows rice to sprout, helps soften the cotyledon (the embryonic leaf on the grain), which can result in quicker cooking time.

Sprouted rice offers many proven health benefits, including improving digestive health, cardiovascular health, immune function, and more. Some would even argue that consuming sprouted rice is going “back to the basics” of how we should eat grains—in other words, eating similarly to our ancestors. 

HOW TO SPROUT RICE (DIRECTIONS) 

Sprouting rice is a simple process you can do yourself in the comfort of your own home.  Luckily, it’s not complex or time-consuming, making it a convenient way to add more nutrients to your diet. 

Here’s how you can sprout rice at home:

Ingredients and Equipment Needed:

• Filtered water
• 3 cups of grade 1 brown rice
• Sea salt 
• Sprouting jar
• Nylon paper or foil
• Large bowl

Directions  

1. Place rice in a large bowl and fill with 6 cups of filtered water. Soak rice overnight or for about 11 hours.
2. Drain the water and transfer the rice into a sprouting jar the next day. Cover the sprouting jar with nylon paper or foil. Pierce little holes into the top. Invert the jar to drain excess water.
3. Rinse and drain 3 times every day for 3 days.
4. Either cook the sprouted rice immediately for about 30 minutes with sea salt (as a preservative), or dry the sprouts and soak later for 30 minutes before cooking.

FAQS ABOUT SPROUTING RICE 

Here are some of the most frequently asked questions about what rice to choose and how to sprout rice correctly: 

How long does it take to sprout rice?

It takes rice between two to three days to sprout. Shoots can harvest in less than 5 days.

How will I know when my rice has fully sprouted and is ready to eat?

Rice sprouts are usually ready for harvesting when the hulls of the seeds begin to float or drop while rinsing. 

When is sprouted rice the most nutrient-dense?

Rice sprouts peak in nutrient content when they grow to about a quarter or a half-inch long.

Is white rice or brown rice better for you? 

Many believe brown rice is healthier for you because it is a “whole grain” or because it has more fiber, or white rice will spike our glucose more than brown rice. Not only are many of these assumptions false, but they are quite the opposite. 

Whole grain means the nutrients in the grain are located on the outer layers (the germ and bran). These components include phytic acid, which binds to minerals in the body and competes for other vital vitamins and minerals, causing deficiencies and imbalances. 

Along with the phytic acid, the germ of brown rice naturally contains more heavy metals and polyunsaturated oils. Polyunsaturated oils are unstable fats and can go rancid, leading to inflammation. In my clinical opinion, white rice is always the way to go if you’re not sprouting! 

Do I need to cool it before eating it? 

No! You can enjoy sprouted rice hot. If you want the benefits of resistant starch, save the leftovers in the fridge and add them to salads or other meals to get the gut health benefits of resistant starch. 

Should I avoid rice with leaky gut or autoimmunity? 

Avoiding rice in your diet depends on your situation and health goals. For my clients with leaky gut and autoimmunity, we typically remove grains such as rice for a period to allow the gut to heal faster. The goal is always to bring as many foods back as possible, and most of my clients with gut issues or autoimmune conditions can enjoy rice in moderation! 

Can any rice be sprouted at home?

Make sure to purchase rice that is labeled “sproutable.” I highly recommend opting for organic, non-GMO, whole, white jasmine or basmati rice, including non-pasteurized seeds. 

HOW TO ENJOY SPROUTED RICE

Sprouted rice is a delicious, fibrous side dish. Enjoy it in the same ways as conventional rice. Always be sure to serve your rice with a high-quality source of protein and fat. 

A few of my favorite ways to consume sprouted rice are:

• Wild-caught salmon, sprouted rice, and grilled veggies
• Make your sushi rolls at home 
• Grass-fed beef stir-fry
• Beef bowls with veggies
• Rice and beet salad 
• Garnish over salads when you need a quick carb 
• Congee with eggs 
• Rice pudding or porridge 
• Add to homemade chicken soup or bone broth
• Tuna and rice casserole 
• Just plain with butter and salt as a side 

WRAPPING IT ALL UP

Consuming sprouted rice is an easy way to improve digestion and support a healthy gut. But that’s not all! Sprouted rice also improves heart health, fights inflammation, supports the immune system, prevents nutrient deficiencies, improves brain health, and more. Committing to sprouting your rice will allow you to reap these impressive benefits. 

In addition to sprouting rice, we talked about cooling rice to create resistant starch. Resistant starch in rice produces butyrate, a short-chain fatty acid that can improve gut health. We also discussed why white rice is better than brown rice for overall health. 

It’s always worth mentioning if you are struggling with digestive distress or symptoms of autoimmunity, getting to the root cause is always the best step forward! Check out my Gut & Autoimmune Reset to learn more about how to eat to improve your digestion and energy. The reset is a clinically designed deep dive where I walk you through the best diet to reset your gut and how to bring foods back (such as sprouted rice) so you can feel your best without giving up the foods you love! 

If you would like a copy of this article as a PDF to print out, just add your name and email below, and I’ll send you the download. 

Let me know in the comments if you will try sprouting your rice. I would love to see how you do and if you notice the difference in how it supports your digestion!

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