Across much of Asia, this rice porridge is the first thing people reach for when they're not feeling great, and for good reason. Simmering rice in a large amount of liquid until it completely breaks down turns it into something extraordinarily gentle on digestion, making this one of the best options for gut-sensitive days or bouncing back from illness. It asks very little of your system while still being genuinely satisfying.
Ingredients
- 1 cup jasmine or short-grain white rice
- 8 cups water or chicken/vegetable broth
- 4cm fresh ginger, peeled and sliced into coins
- 3 garlic cloves, lightly crushed
- Salt to taste
- Toppings: Spring onions (thinly sliced), sesame oil, soy sauce or tamari, soft-boiled eggs (optional), white pepper
Instructions
- Rinse rice until water runs clear. Add to a large pot with water or broth, ginger, and garlic. Bring to a boil.
- Reduce to a gentle simmer. Cook uncovered for 45 minutes to 1 hour, stirring occasionally, until rice has completely broken down into a thick porridge. Add more water if needed.
- Remove ginger coins and garlic cloves. Season with salt.
- Ladle into bowls. Top with spring onions, a drizzle of sesame oil, soy sauce, white pepper, and a soft-boiled egg if using.
Nutrition Facts (per serving, base congee only)
| Calories | 170 |
| Total fat | 1g |
| Total carbohydrates | 36g |
| Dietary fiber | 1g |
| Protein | 4g |
| Sodium | 290mg |
Why This Is Good for Your Gut
Long simmering breaks rice starch into an extremely digestible form, dramatically reducing the digestive workload. Ginger actively supports gastric motility and reduces nausea. Scallions provide mild prebiotic fructooligosaccharides. This is the traditional first food recommended after gut illness across multiple Asian medical traditions — its clinical use as gut-healing food predates modern nutritional science by centuries.
Keep this recipe bookmarked. It's the one you'll want on hand the next time your stomach needs a little extra care.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.