Discover the gut health benefits of Valencia’s traditional horchata

Horchata is a symbol of Valencia's local culture. It is served almost everywhere, and besides being refreshing, it can be an essential part of the diet. Scientists point out that this simple drink, made from a plant once considered a weed, benefits gut health.

However, it's important not to confuse horchata de chufa, a drink from Spain made from tiger nut tubers and water, with Mexican horchata, which is made from rice, milk, and cinnamon. See what you should know about the trendy drink in Valencia and why it's worth consuming.

Horchata is a traditional Spanish drink that is trendy in the Valencian region. Its main ingredient is chufa (tiger nut) seeds (Cyperus esculentus), also known as earth almonds or tiger nuts. Although Cyperus esculentus looks like a common weed (and in the 1970s, it was considered one of the most troublesome weeds in the world), it is classified as a superfood. The drink is made by blending the Cyperus esculentus tubers with water. It's best to consume unsweetened, preservative-free, and unpasteurized horchata.

The history of horchata dates back to ancient times. Initially, the drink was known as "hordeata," which meant a drink made from barley, from the Latin word "hordeum." It turns out that initially, horchata was made not from tiger nuts but from barley. Despite this, horchata made from Cyperus esculentus eventually established its place in Spain. Recipes for this drink spread throughout Europe in the Middle Ages, and it likely came to Spain through the Arabs. In Valencia, where chufa is cultivated, horchata has become a symbol of the local culture.

This drink is rich in vitamins C and E and minerals such as phosphorus, calcium, magnesium, and iron. Cinnamon, often added to horchata, has anti-inflammatory properties and can help digestion and alleviate stomach problems. Furthermore, as Spanish scientists from the Consejo Superior de Investigaciones Científicas (the largest Spanish public research institution conducting scientific and technical research) have shown, horchata supports the proliferation of gut bacteria that have a positive effect on health.

Participants in the study consumed nearly 300 millilitres of horchata for three days. After this time, the gut microbiota of the volunteers positively changed, and the new bacterial profile resembled that typical of people on a plant-based or Mediterranean diet. Scientists indicate that after three days of consuming horchata, a significant amount of bacteria that produce butyrate, known for its positive impact on health, appeared in the volunteers' gut microbiota.