Panta Bhat is a traditional dish in West Bengal and Odisha, where it is locally known as Pakhala, is prepared by soaking leftover cooked rice in water overnight. It is also a common dish in Jharkhand, Chhattisgarh, Tripura and Assam. While this dish’s taste may not be the best, it works best for your gut health.

The earliest documentation of Panta Bhat can be found in the 17th century, when a Portuguese traveller Fray Sebastien Manrique noted that the people of Bengal were happy with rice meal, often eating Panta Bhat with salt and some leafy vegetables.

It is traditionally served in the morning with mashed potatoes or veggies of one’s choice. Sometimes it is also served with fish, in fact, the National Dish of Bangladesh is Panta Bhat with Ilish Mach (Hilsa Fish). The reason for it being served in the morning is that once eaten, it keeps your gut health in check.

How does this happen?

When the cooked rice is fermented overnight, it releases nutrients. While carbohydrates and protein remain intact, other beneficial nutrients such as good bacteria, vitamin B, iron and magnesium are released.

Since it is soaked in water, the retention of water is high in the dish, so it is best to have it in the morning, especially during hot humid times like these. You can also combine veggies with it, as many do, to enhance its taste.

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Now, coming back to how it helps with gut health. Panta Bhat contains good bacteria; it is a light dish and has probiotics which help with digestion. It also helps to cool your body.

The key to good gut health is lactobacillus, which is found in Panta Bhat. This helps digestion, suppresses disease-causing bacteria and treats constipation. Furthermore, it helps treat irritable bowel syndrome. How does it do all that? The lactobacillus breaks down sugar, for instance, lactose is broken down into lactic acid.

The benefits do not stop here, as it is also great for treating diarrhoea, vaginal infections and skin diseases.

A study by a Bhubaneswar-based professor Balamurugan Ramdas on Panta Bhat revealed that it contains short-chain fatty acids responsible for improving gut health and boosting immunity. Balamurugan has been researching Panta Bhat since 2002 and he has also found that the fermented rice water, locally known as torani or amani, has health benefits, as it provides high energy.