The Ancient ‘Diya Bath’ & Heirloom Rice Protocol: Gut-Friendly Eating for Modern Desk Workers

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Prolonged sitting at a desk is not healthy for a person. A lot of people who work in an office tend to get bloated in the afternoon. Some people are sleepy post-lunch or need something sweet by 4 pm. These are typical issues, and a lot of people believe that they should take costly supplements to correct these issues.

Some solutions might already be present in Sri Lankan kitchens. Before the popularity of the word “probiotic,” our grandparents already used to eat Diya Bath (water-soaked rice) and traditional red and black rice. Let’s find out what this ancient food habit is, why people appreciate it and how you can enjoy it now.

What Is Diya Bath?

The word ‘Diya Bath’ translates to ‘water rice ‘. Clean water is added to cooked rice and left to soak overnight. When the rice is softened by the morning, the water changes from soft to slightly sour. Most of the families in the villages consume it with salt, green chilli, a few onions and some dried fish.

The natural fermentation starts as the rice has to sit for hours. The fermented foods are known to contain friendly bacteria and organic acids. Many state that this kind of rice is light on the tummy and will assist in cooling the body in a warm climate.

It’s OK to be honest here. Traditional rice-water foods are still being researched, and the results differ according to the way in which they are prepared. Consider Diya Bath to be more of a healthy food habit rather than a cure.

Meet the heirloom grains

The modern white rice is fast to cook but fast to raise blood sugar levels as well. But it’s not like any Sri Lankan rice I’ve ever had. These are two popular ones.

Kalu Heenati. Dark, aromatic rice is rich in fibre and has been said to have a lower glycaemic index (GI) than polished white rice. It’s very nutty and deep-flavoured.

Kurulutuda. This red rice has been grown here for generations. It retains the skin, providing you with more fibre and more minerals than white rice.

Low GI signifies that the rice breaks down gradually and releases sugar slowly and steadily into the bloodstream. This helps to balance your energy and hunger.

Why This Matters for Desk Workers

Sitting all day causes your body to burn fewer sugars. Consuming a large bowl of white rice at lunchtime causes the body to increase its blood sugar levels quickly, then rapidly decrease them. That is when you feel sleepy, hungry and cranky.

Heirloom rice can contribute to three things:

• Steady energy. Choose slow-release carbs to help you stay alert in the afternoon.
• More fibre. Fibre supports the good bacteria in your gut and regular bowel movements.
• Longer fullness. You are less likely to eat snacks like biscuits or sweets.
• Fermented rice can also have a few ‘friendly’ bacteria added to it. They work together to create a low-tech, local method to promote gut well-being.

Here are a few things you may find useful to remember:

You need not have a detailed plan. Test out small quantities and observe the reaction.

• Step 1: Purchase Kalu Heenati or Kurulutuda from a local market. Rinse off and cook as usual.
• Step 2: Prepare “Diya Bath”. Put the cooled, cooked rice in a clean clay or glass bowl. Refill with distilled, boiled (and cooled) water. Cover and allow to stand at room temperature overnight.
• Step 3: Consume it MIM – fresh. Enjoy it the next morning (around 12 hours). Add some shallots, green chilli, some salt, or some curd.
• Step 4: Fill the plate with balance. Add protein and veggies such as dhal, egg, fish, or gotu kola sambol/mukunuwenna.
• Step 5: Don’t let the portion get out of control. A medium bowl will do. Heirloom rice is healthier and has fewer calories, but not none.

Food Safety Tips

There is some work involved in home cooking of fermented food products, especially in our hot climate.

• Do not use any water or containers that are dirty.
• Never leave rice to stand for more than one night.
• If it smells bad,  slimy, or there is mold, throw it away.
• Babies, pregnant women, older people, and individuals with compromised immune systems should check with their physician before using this.
• Don’t make changes to your diet without consulting your physician if you suffer from diabetes or stomach disease.

It is a warm environment here, and the bacteria are able to grow faster. Never used or soiled.

Making it easy to eat well at work

This may be challenging in a busy work schedule. It is not as difficult as it might sound.

• Breakfast: Dahi bath with shallots, Green chilli and a boiled egg.
• Lunch box: Red rice, a veggie curry (dhal) and a scoop of coconut sambol.
• Snack: Instead of sweet tea and biscuits, have a handful of roasted chickpeas or have a piece of fruit.
• Drink: Water, thin buttermilk (no sugar), or a cup of plain tea.
• Make a large batch of red rice on Sunday, and refrigerate for 2 or 3 days. This will save time a week.

Little habits to aid digestion

One piece of the puzzle is food. Here are a few tips on how to stay fit while at your desk:

• Get up and move around for 5 minutes each hour.
• Eat well, chew well and take your time.
• Don’t skip meals and then eat too much.
• Have plenty of water all day.
• Take a stroll around after lunch.
• These minor adjustments go hand in hand with the enhanced rice plate.

Final Thoughts

The world is pretty busy, but it’s not always about modern tricks to ensure good health. Foods that our grandparents used to eat can still provide for our needs today. Diya Bath and heirloom rice are good-tasting, inexpensive and easy to find.

Do 1 change each week. Replace white rice with red rice for lunch or, at least, try Diya Bath as a weekend breakfast. Pay attention to what you feel like in the afternoon. The little decisions you make can make you feel lighter, calmer and more energetic.

The information in this article is intended for general information only and should not be relied upon as a substitute for medical advice. For individual health requirements, seek advice from a physician or dietician.