Can I drink the water of soaked walnuts?: The Surprising Nutritional Facts

November 3, 2025 •

3 min read

A small bowl of soaked walnuts is a common morning ritual for many, as it is believed to make them easier to digest and enhance nutrient absorption. This traditional practice begs a crucial, but often misunderstood, question: Can I drink the water of soaked walnuts? While some believe it contains concentrated benefits, the consensus among nutritional experts points towards discarding it.

Quick Summary

Soaking walnuts overnight helps reduce antinutrients like phytic acid and tannins, which leach into the water during the process. For this reason, and to maximize nutrient absorption from the nuts themselves, experts generally recommend discarding the soaking water.

Key Points

Discard the water: Soaking walnuts releases antinutrients like phytic acid and tannins into the water, so it should be discarded, not consumed.
Enhance absorption: Soaking walnuts improves their digestibility and makes minerals like zinc and iron more available for your body to absorb.
Improve digestion: By reducing enzyme inhibitors, soaked walnuts can cause less gastrointestinal discomfort, such as gas and bloating.
Follow safe practice: Always discard the soaking water and rinse the nuts thoroughly to ensure you're removing the antinutrients and any potential contaminants.
Consume the nuts: The health benefits come from eating the properly prepared, soaked walnuts, not from drinking the liquid.
Use in moderation: Even with soaking, walnuts are calorie-dense and high in fiber; excessive consumption can cause digestive issues or weight gain.

The Science Behind Soaking Walnuts

To understand why you should or should not drink the water of soaked walnuts, it's essential to grasp the purpose of soaking in the first place. Raw nuts, seeds, and legumes contain natural compounds called 'antinutrients'.

Phytic Acid: This compound binds to essential minerals like iron, zinc, and calcium, potentially hindering their absorption in the body.
Enzyme Inhibitors: These compounds can make nuts harder to digest for some individuals, leading to gastrointestinal discomfort, such as bloating and gas.
Tannins: Found in the papery skin of walnuts, tannins can give the nuts a bitter taste.

Soaking triggers a process that mimics germination, which neutralizes these antinutrients, softens the nuts, and makes the nutrients more bioavailable. This means your body can absorb more of the valuable omega-3s, protein, and minerals that walnuts offer.

What Happens to the Soaking Water?

As the soaking process works to break down phytic acid and tannins, these compounds are released from the nuts and leach into the water. Therefore, the water becomes a concentrated solution of the very substances you are trying to remove.

The Case Against Drinking Soaked Walnut Water

Drinking the water after soaking walnuts is not only unhelpful, but it actively works against the purpose of the soaking process. Here are the key reasons why it's a bad idea:

High Concentration of Antinutrients: The soaking water contains a high concentration of phytic acid and tannins, which can interfere with the absorption of essential minerals. Instead of gaining extra benefits, you'd be reintroducing the very compounds you aimed to eliminate.
Risk of Contaminants: Soaking nuts in water for an extended period, especially at room temperature, can promote bacterial growth if the nuts or water are not completely sterile. Discarding the water and rinsing the nuts thoroughly is a safer practice.
Digestive Discomfort: For those with sensitive stomachs, consuming the water could potentially reintroduce enzyme inhibitors and tannins, leading to bloating, gas, and indigestion.

Are There Any 'Benefits' to Drinking Walnut Water?

Some online sources and anecdotal stories claim benefits like weight management or blood sugar control from drinking the soaking water. These claims are not robustly supported by scientific evidence and often confuse the benefits of eating the soaked walnuts themselves with drinking the discarded water. Any nutrients that might have leached into the water are typically minimal compared to the concentration of antinutrients. The true benefits come from consuming the properly prepared, soaked walnuts, not the liquid they were submerged in.

Comparison: Soaking Walnuts vs. Drinking the Water


Feature	Eating Soaked Walnuts	Drinking Soaked Walnut Water
Phytic Acid	Significantly reduced	Concentrated in the water
Mineral Absorption	Enhanced	Possibly inhibited
Digestibility	Improved	Potentially causes discomfort
Tannins	Reduced bitterness	Contains bitter compounds
Nutrient Source	Excellent source of healthy fats, protein, and minerals	Not a significant source; contains undesirable compounds
Safety	Generally safe and beneficial	Not recommended due to antinutrients and contaminants

Proper Method for Soaking Walnuts

For maximum nutritional benefit and safety, follow these simple steps:

Rinse raw, unshelled walnuts thoroughly.
Soak the walnuts in a bowl with enough water to cover them completely. Use a clean bowl and filtered water.
Let them sit at room temperature for 4 to 6 hours, or overnight in the refrigerator.
Discard the cloudy soaking water, which now contains the unwanted antinutrients.
Rinse the soaked walnuts well under running water until the water is clear.
Use the now-plump, crunchy walnuts immediately or store them in the refrigerator for a few days.

Potential Side Effects and Precautions

While consuming properly soaked walnuts is very beneficial, it's still possible to overdo it, leading to potential side effects.

Digestive Issues: The high fiber content in walnuts can cause bloating, gas, or diarrhea if consumed in excessive quantities.
Weight Gain: As walnuts are calorie-dense, overeating can lead to unintended weight gain. A small handful (4-6 walnuts) is often recommended.
Allergies: Walnut allergy is common and can range from mild symptoms to severe anaphylaxis.
Interactions: Walnuts contain Vitamin K, which can interfere with blood-thinning medications.

Conclusion

While the practice of soaking walnuts offers clear nutritional advantages by improving digestibility and nutrient absorption, the purpose of this method is to discard the antinutrients. The soaking water, rich in these very compounds, should not be consumed but instead properly discarded. To maximize the benefits of walnuts, focus on eating the properly soaked, rinsed nuts and not the water they were soaked in.

Frequently Asked Questions

The purpose of soaking walnuts is to reduce antinutrients like phytic acid and tannins. This process makes the nuts easier to digest and improves the absorption of essential minerals, such as iron and zinc.

If you drink the water from soaked walnuts, you will be consuming the concentrated antinutrients that the soaking process was intended to remove. This could inhibit mineral absorption and potentially cause digestive discomfort.

While some anecdotal claims exist, there is no strong scientific evidence to support that drinking walnut water directly aids in weight loss. The feeling of fullness associated with walnuts is mainly due to the fiber, protein, and fats in the nuts themselves.

For optimal results, soak walnuts in clean, filtered water for about 4 to 6 hours at room temperature, or overnight in the refrigerator. Always rinse them thoroughly afterward.

Yes, excessive walnut consumption can lead to side effects. Due to their high fiber content, it can cause bloating or diarrhea. Their high-calorie density can also contribute to weight gain if not eaten in moderation.

Individuals with a history of kidney stones should be cautious with walnuts. Walnuts contain oxalates, which can contribute to the formation of calcium oxalate stones in susceptible people. Moderation is key, and it's best to consult a doctor.

Yes, soaked walnuts have a milder, less bitter flavor compared to raw walnuts. Soaking leaches out some of the tannins in the nut's skin, resulting in a creamier and more palatable texture.