Are Nuts Supposed to be Soaked? A Guide to 'Activating' Your Nuts

October 19, 2025 •

4 min read

Overnight soaking of nuts is a traditional practice passed down through generations, with some cultures believing it improves digestibility. The practice is often referred to as 'activating' nuts and is based on the idea that soaking reduces antinutrients like phytic acid and enzyme inhibitors.

Quick Summary

An exploration of whether soaking nuts is necessary for health, detailing the scientific and anecdotal evidence regarding digestion, nutrient bioavailability, and anti-nutrient reduction. It covers the pros and cons of soaking, outlining which nuts benefit most from the process.

Key Points

Enhanced Digestion: Soaking can make nuts easier to digest by breaking down enzyme inhibitors and softening their hard texture, which may reduce bloating for sensitive individuals.
Improved Nutrient Absorption: The process of soaking helps reduce phytic acid, a compound that can interfere with the absorption of essential minerals like zinc, magnesium, and calcium.
Better Flavor and Texture: Soaked nuts, particularly almonds and walnuts, can have a milder, creamier taste and a softer texture compared to their raw counterparts.
Not a Universal Requirement: It is not essential for everyone to soak nuts. Those with robust digestion can often consume raw nuts without any issues and still reap significant health benefits.
Variable Soaking Times: The ideal soaking time differs for each nut, ranging from just a few hours for cashews to an overnight soak for almonds, to avoid spoilage or a slimy texture.
Potential Nutrient Loss: Soaking and discarding the water can result in the loss of some water-soluble B vitamins. Proper storage is also crucial to prevent spoilage.
Mimicking Nature: Soaking mimics the natural germination process, which 'activates' the nut and boosts its nutritional profile.

The Science Behind Soaking Nuts: Understanding Antinutrients

For many health-conscious individuals, the question, "Are nuts supposed to be soaked?" is a common one. The practice is rooted in a desire to improve nutrient absorption and make nuts easier to digest. The science focuses primarily on naturally occurring compounds called antinutrients, specifically phytic acid and enzyme inhibitors.

What are Antinutrients?

Phytic Acid: This compound is found in the bran and hull of many seeds, nuts, and grains. Phytic acid can bind to essential minerals like zinc, iron, calcium, and magnesium in the digestive tract, potentially hindering their absorption.
Enzyme Inhibitors: Raw nuts contain enzyme inhibitors that prevent them from sprouting prematurely. These inhibitors, however, can interfere with your own digestive enzymes, leading to digestive issues for some people.

Soaking nuts is believed to mimic germination, signaling the nut to release these inhibitors. This process, also known as 'activating,' is thought to make the nutrients more bioavailable and the nut easier on the digestive system.

The Benefits of Soaking Nuts

Proponents of soaking nuts cite several advantages. While the scientific evidence is mixed, with some studies showing only a small reduction in phytic acid, anecdotal evidence and traditional wisdom suggest noticeable improvements for some individuals.

Improved Digestion

For those with sensitive digestion, bloating, or gas after eating nuts, soaking may offer relief. The softened texture is also easier to chew and break down.

Enhanced Nutrient Availability

By reducing phytic acid, soaking is intended to 'unlock' minerals, making them more accessible to the body. This can potentially increase the absorption of key minerals like zinc and magnesium.

Better Flavor and Texture

Soaking can transform the taste and texture of nuts. The process often removes the bitter tannins in the skin, yielding a milder, creamier, and buttery flavor. This is particularly noticeable with walnuts and almonds.

Not All Nuts are Created Equal: Soaking Timelines

The required soaking time varies significantly depending on the nut's density and fat content. Over-soaking can lead to a slimy texture, especially for softer nuts.


Nut Type	Recommended Soaking Time	Why?
Almonds	8–12 hours (or overnight)	Harder nuts with a protective skin benefit from a longer soak to reduce tannins and phytic acid.
Walnuts	4–6 hours	Their higher oil content means they soften faster. Soaking longer can lead to a mushy texture.
Cashews	2–4 hours	High in fat and already heated during processing, they require minimal soaking. Over-soaking can make them slimy.
Pecans	6–8 hours	Their softer texture makes them suitable for a medium-length soak.
Macadamias	2–4 hours	High fat content means a shorter soak is sufficient to soften them.

How to Properly Soak Your Nuts

The process is straightforward and can be easily incorporated into a weekly routine.

Step-by-Step Soaking Process

Gather Supplies: Use a glass jar or bowl, filtered water, and high-quality sea salt.
Combine Ingredients: Place raw nuts in the jar. Add 1 teaspoon of sea salt for every 4 cups of nuts. Cover the nuts completely with water, ensuring enough room for them to expand.
Soak: Leave the covered bowl at room temperature (or in the fridge if your kitchen is very warm) for the recommended time.
Rinse and Drain: After soaking, drain the water, which now contains the released antinutrients. Rinse the nuts thoroughly with fresh water.
Dry (Optional): For a crunchy texture, spread the soaked nuts on a baking sheet and dehydrate at a low temperature (under 150°F / 66°C) in the oven or a dehydrator until crisp. If you plan to use them immediately in recipes like nut milk or sauces, drying is not necessary.

Potential Downsides and Considerations

While soaking has benefits, it's not without potential drawbacks. Research is not conclusive, and individual experiences vary.

Nutrient Leaching: Soaking can cause some water-soluble nutrients, like certain B vitamins, to leach into the water. If the water is discarded, these nutrients are lost.
Spoilage Risk: If not dried properly after soaking, nuts are susceptible to microbial growth, including mold.
Inconvenience: Soaking and dehydrating are time-consuming processes that not everyone can commit to consistently.

Ultimately, the decision to soak depends on personal preference and digestive sensitivity. For some, the traditional practice is an essential step toward better health, while others may find the difference negligible. Both raw and soaked nuts are nutritious additions to any diet.

The Final Verdict: To Soak or Not to Soak?

While soaking nuts can improve digestibility and texture for some, it is not a strict necessity for everyone. Raw nuts are still a very healthy snack, rich in nutrients. Soaking is most beneficial for those with sensitive digestive systems who experience discomfort from raw nuts or for those who prefer the softer texture and milder taste for specific recipes. For maximum benefit, follow proper soaking and drying techniques. Listen to your body and incorporate the practice that best suits your needs and lifestyle. For example, some may choose to soak nuts used for homemade milk or flour, but enjoy a small handful of raw nuts as a quick snack without issue. The key is mindful preparation.(https://superlife.com/why-you-should-be-soaking-your-nuts-and-seeds/)

Frequently Asked Questions

People soak nuts primarily to reduce antinutrients like phytic acid and enzyme inhibitors, which can interfere with mineral absorption and digestion. This process is believed to make nuts easier to digest and more nutritious for some individuals.

No, you don't need to soak all nuts, and the duration varies. Softer nuts like cashews and macadamias require much shorter soaking times, while harder nuts like almonds can benefit from an overnight soak. For many people, eating raw nuts occasionally poses no issues.

Phytic acid is an antinutrient found in nuts, seeds, and grains that can bind to minerals like iron, zinc, and calcium in your gut. This binding effect, in high consumption, can slightly reduce the bioavailability of those minerals. Soaking helps break down phytic acid.

Yes, it is perfectly safe to eat unsoaked nuts. For people with healthy digestion, the levels of antinutrients found in a typical serving are generally not a concern. Both raw and soaked nuts offer significant health benefits.

Soaking nuts for too long, especially softer types or in warm conditions, can lead to fermentation, spoilage, or a slimy texture. It can also cause a greater loss of water-soluble nutrients.

While rinsing and soaking can help clean the surface of nuts, removing some dust or residue, it is not an effective method for removing systemic pesticides. For this concern, it is better to opt for organic nuts.

You can eat soaked nuts immediately after rinsing, especially if you plan to use them in recipes like smoothies or nut milk. For a crunchy snack, you must thoroughly dry them using a dehydrator or a low-temperature oven to prevent mold.