Why actor Neetu Kapoor chooses to have congee every morning: Know all about this breakfast superfood

Repair your gut health, improve digestion and nutrient absorption.

Congee, also called kanjee in India, is a fermented rice porridge made by soaking cooked rice in water, allowing it to ferment over several hours or overnight. (Photo: Freepik)

Recently actor Neetu Kapoor talked about having congee — or fermented cooked rice that has been soaked in water overnight and then flavoured with tempering – as her preferred breakfast choice. That’s because it improved her gut health better than any pill or probiotics. Fact is, in much of south Asia (peninsular India mostly) and southeast Asia, congee is seen as a probiotic food that’s best had in the mornings.

What is congee?

Called kanjee in India, it is a fermented rice porridge. It is made by soaking cooked rice in water, allowing it to ferment over several hours or overnight. The fermentation process not only gives kanjee its distinctive tangy flavour but also enhances its nutritional profile. Then tempering in hot oil is just dribbled over it.

What are its nutritional benefits?

Rich in Probiotics: Fermentation promotes the growth of gut-friendly bacteria that aid digestion, enhance nutrient absorption and can even support immune function. A healthy gut microbiome can help reduce the risk of various diseases.

Easy to Digest: The fermentation process breaks down carbohydrates and proteins, making kanjee easier to digest. This quality is particularly beneficial for individuals with sensitive stomachs or digestive issues. Additionally, the presence of probiotics can further support digestion.

Balanced Macronutrients: Congee is a good source of carbohydrates, providing a steady energy supply. When prepared with additional ingredients like vegetables or lentils, it can also offer a balanced profile of proteins and fats, making it a wholesome meal option. The combination of these macronutrients supports sustained energy levels and satiety.

High in Micronutrients: Congee is often made with various grains and legumes, which can enrich its micronutrient content. B vitamins, particularly thiamine, riboflavin and niacin, are abundant in fermented rice, supporting metabolic processes and energy production. Furthermore, the addition of spices such as turmeric and ginger can enhance the antioxidant properties of congee.

Hydration: It has a high water content and helps in hydration, temperature regulation, nutrient transport, and waste elimination.

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What are its health benefits?

A healthy gut is associated with reduced inflammation. The fermentation process increases the bioavailability of anti-inflammatory compounds, which can help combat chronic inflammation, a trigger for heart disease and diabetes. It strengthens the body’s ability to fend off infections and illnesses. It also improves mental health.

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The combination of fibre, protein and healthy fats in congee can promote feelings of fullness, which may help regulate appetite and support weight management goals. Its low glycaemic index helps maintain stable blood sugar levels, reducing cravings and snacking.

In short, congee is a superfood that can easily be adapted to modern, functional diets and improve digestion, nutrient absorption and immune support.

(Narang is nutritionist, Indraprastha Apollo Hospitals, New Delhi)