Soaking Almonds: Does Soaking Almonds Make Them Easier to Digest?

December 14, 2025 •

4 min read

Over 90% of almonds sold commercially in the U.S. are pasteurized, yet the debate over soaking them for digestion continues. Soaking almonds to make them easier to digest is a long-standing practice rooted in traditional medicine, but modern science provides a more nuanced view of its effectiveness.

Quick Summary

Soaking almonds softens their texture and neutralizes some anti-nutrients like phytic acid, which may aid digestion and nutrient absorption for some individuals. While anecdotal evidence is strong, scientific research on the degree of digestive improvement is mixed and ongoing. Both soaked and raw almonds are highly nutritious.

Key Points

Soaking Softens Almonds: The process softens the nut's hard texture, making it easier to chew and less demanding on the digestive system.
Reduces Anti-nutrients: Soaking helps to neutralize phytic acid and enzyme inhibitors present in the almond's skin, which may improve digestion and mineral absorption.
Mixed Scientific Evidence: Research on the extent of anti-nutrient reduction and improved digestibility is not conclusive, but many people report subjective benefits.
Nutrient Bioavailability: With reduced phytic acid, the body may absorb minerals like zinc and magnesium more effectively from soaked almonds.
Improves Texture and Flavor: Soaked almonds have a creamier texture and a milder, less bitter taste, which some people prefer.
Simple Preparation: Soaking almonds overnight is a straightforward process requiring only raw almonds and filtered water.
Choose Based on Preference: Both raw and soaked almonds are nutritious. The best choice depends on your digestive tolerance and taste preference.
Remember Storage: Soaked almonds have a higher moisture content and should be refrigerated in an airtight container for up to three days to prevent spoilage.

Why the digestive dilemma with raw almonds?

Raw almonds are a nutrient-dense food, packed with fiber, protein, healthy fats, and minerals like magnesium and zinc. However, for some people, consuming them can lead to digestive discomfort such as bloating or gas. The primary reasons for this are the almonds' tough outer skin and their natural defense mechanisms.

Phytic Acid and Enzyme Inhibitors: Almonds, like other nuts and seeds, contain phytic acid and enzyme inhibitors. Phytic acid can bind to essential minerals in the digestive tract, inhibiting their absorption. Enzyme inhibitors can interfere with the body's digestive enzymes, making the nut harder to break down.
High Fiber Content: A single serving of almonds contains a significant amount of insoluble fiber. While fiber is crucial for digestive health, consuming too much too quickly, especially for those not accustomed to a high-fiber diet, can cause gastrointestinal distress.
Hard Texture: The hard, crunchy texture of raw almonds can be difficult for some people to chew thoroughly, and larger pieces can be harder for the stomach to break down.

The process of soaking almonds

Soaking almonds is a simple process that traditional wisdom suggests can counteract these digestive inhibitors. The standard method involves submerging raw, unroasted almonds in filtered water for 8 to 12 hours, typically overnight.

Neutralizing Anti-nutrients: The soaking process is believed to trigger the almonds' germination, which neutralizes phytic acid and enzyme inhibitors. This potentially frees up minerals and allows digestive enzymes to function more effectively.
Softening the Texture: As the almonds absorb water, they become softer and easier to chew. This means less work for your stomach, potentially reducing the chance of bloating or cramping.
Making Nutrients More Bioavailable: Some evidence suggests that by reducing phytic acid, soaking makes the vitamins and minerals in almonds more bioavailable for the body to absorb. This may lead to better utilization of nutrients like Vitamin E, magnesium, and calcium.

Soaked vs. Raw Almonds: A Comparison


Feature	Soaked Almonds	Raw Almonds
Digestibility	Easier, softer texture and reduced anti-nutrients may lessen gastrointestinal discomfort.	Tougher texture and higher concentration of anti-nutrients can be harder to digest for some.
Nutrient Bioavailability	Potentially higher for minerals like magnesium, iron, and zinc due to lower phytic acid.	Contains anti-nutrients that can inhibit the absorption of certain minerals.
Taste and Texture	Softer, less bitter, and creamier taste. The brown skin is also easier to peel off.	Hard and crunchy with a slightly bitter flavor from the tannins in the skin.
Anti-nutrients	Phytic acid and enzyme inhibitors are neutralized during the soaking process.	Contain higher levels of phytic acid and enzyme inhibitors in their unactivated state.
Antioxidants	The skin contains high levels of antioxidants, but some are discarded when peeled after soaking.	Retain all antioxidants, including those in the skin, which protect against oxidative stress.
Preparation Time	Requires planning and overnight soaking.	Ready to eat immediately without any preparation.

Is soaking necessary? The science behind the benefits

While traditional practices and anecdotal reports strongly suggest that soaking improves digestion, scientific evidence offers a more measured perspective. Some studies confirm that soaking can slightly reduce phytic acid levels, but the reduction is not always significant. Additionally, some research has found no meaningful improvement in digestive symptoms among subjects consuming soaked versus unsoaked almonds.

However, this doesn't invalidate the practice. The subjective improvement often reported may be due to the softer texture and easier chewing, which naturally aids the digestive process. For individuals with a sensitive digestive system or those who have difficulty chewing, the benefits of soaking are clear. For others, the difference may be less pronounced, and consuming raw almonds provides their full nutritional profile, including the antioxidants in the skin.

Ultimately, the choice to soak comes down to personal preference and tolerance. For those seeking digestive ease, the process is low-effort and has minimal downsides, provided proper storage is followed to prevent spoilage. Both raw and soaked almonds remain a healthy addition to a balanced diet.

Proper procedure for soaking almonds

For those interested in trying this method, the process is simple and can be done overnight.

Gather ingredients: Use one handful (about 10-12) of raw, unsalted almonds per serving. You will also need filtered water and a bowl.
Rinse almonds: Before soaking, rinse the almonds thoroughly under cool, running water to remove any surface dirt.
Soak overnight: Place the rinsed almonds in a bowl and cover them with enough water to fully submerge them, leaving extra room as they will expand. Cover and let them soak at room temperature for 8 to 12 hours.
Drain and rinse: In the morning, drain the soaking water. Discarding this water is crucial, as it contains the released phytic acid and other enzyme inhibitors. Give the almonds a final rinse with fresh water.
Peel (optional): The brown skin of the soaked almonds will now be soft and easy to peel off. Peeling removes tannins, which may further enhance digestibility and nutrient availability, although it also removes some antioxidants.
Store properly: Soaked almonds have a shorter shelf life due to their moisture content. Store them in an airtight container in the refrigerator and consume within 2-3 days. Alternatively, they can be dehydrated at a low temperature to regain crunchiness for longer storage.

Conclusion: A gentle approach to a healthy habit

Whether or not soaking almonds makes them easier to digest is a question with a nuanced answer. While the scientific evidence for significant anti-nutrient reduction is mixed, the process undeniably softens the nuts, making them physically easier to break down and potentially more palatable for those with sensitive digestive systems. By neutralizing enzyme inhibitors and phytic acid, soaking may also aid in mineral absorption, although the extent of this effect is debated in the scientific community. For those who experience digestive issues with raw nuts, soaking offers a simple and traditional remedy worth exploring. Regardless of preparation, both soaked and raw almonds remain a fantastic source of nutrients that can support overall health when consumed in moderation.

Frequently Asked Questions

For best results, it is recommended to soak raw almonds for 8 to 12 hours, typically overnight. This duration allows the nuts to soften and the anti-nutrients to be neutralized.

This is a matter of preference. Soaking makes the skin easier to peel. Removing the skin removes tannins, which may further improve digestibility, but also discards some antioxidants. For those with sensitive digestion, peeling is often recommended.

Soaking helps to neutralize or reduce phytic acid and enzyme inhibitors, but it does not eliminate them entirely. While research on the extent of this reduction in almonds is mixed, it can still aid in digestion.

No, you should only soak raw, unroasted almonds. The roasting process alters the almond's composition and can render the soaking process less effective for neutralizing anti-nutrients and enzyme inhibitors.

Yes, even soaked almonds are high in fiber. Eating too many at once can cause digestive issues like bloating or constipation, especially if your body isn't used to a high-fiber intake. Moderation is key.

The soaking water contains the anti-nutrients and enzyme inhibitors that have been released from the almonds. Always drain and discard this water, as it can be counterproductive to the purpose of soaking and potentially cause food safety issues if left for too long.

Yes, raw almonds are still highly nutritious, and many people can digest them without issue. The skin contains valuable antioxidants, and they are a great source of protein, fiber, and healthy fats.