Does Soaking Walnuts Make Them Easier to Digest?

November 17, 2025 •

3 min read

Many traditional health practices, such as Ayurveda, recommend soaking nuts before eating them to improve digestion. For centuries, cultures have utilized this simple method, and modern nutritional science now offers insight into why soaking walnuts might make them easier to digest for some people.

Quick Summary

Soaking walnuts can significantly improve their digestibility by reducing enzyme inhibitors and phytic acid. This process softens the nuts, enhances nutrient absorption, and reduces potential digestive discomfort like bloating, particularly for those with sensitive systems.

Key Points

Reduces Antinutrients: Soaking walnuts helps break down phytic acid and enzyme inhibitors, which can interfere with mineral absorption and digestion.
Improves Digestion: By neutralizing antinutrients and softening the texture, soaking can make walnuts much easier on the stomach for sensitive individuals.
Enhances Nutrient Absorption: With less phytic acid to bind to minerals, your body can absorb more of the valuable nutrients like zinc and magnesium.
Mellows Flavor: Soaking reduces the bitter tannins in walnuts, resulting in a milder, creamier, and more pleasant taste.
Requires Planning: Soaking necessitates a 6-8 hour process and proper storage afterward to avoid spoilage.

The Science Behind Soaking Walnuts for Digestion

Raw walnuts, like other nuts and seeds, contain compounds called antinutrients, primarily phytic acid and enzyme inhibitors. These compounds can interfere with human digestion and nutrient absorption.

What are Phytic Acid and Enzyme Inhibitors?

Phytic acid can bind to essential minerals like iron, zinc, and calcium, potentially making them less available for the body to absorb. Enzyme inhibitors can slow down the breakdown of food by blocking digestive enzymes, which may lead to discomfort like bloating and gas, especially in individuals with sensitive stomachs.

The Soaking Process Explained

Soaking walnuts in water can help neutralize or break down these antinutrients, similar to the germination process. The soaking water, which should be discarded, contains these leached-out compounds. Soaking also softens the nuts, making them easier to chew and break down mechanically, aiding digestion.

Benefits of Soaking Walnuts Beyond Digestion

Soaking walnuts offers several advantages in addition to improved digestibility:

Enhanced Nutrient Absorption: Reduced phytic acid allows for better uptake of minerals like zinc, magnesium, and calcium.
Improved Taste and Texture: Soaking can decrease the bitterness in raw walnuts, resulting in a milder flavor and creamier texture.
Increased Bioavailability of Omega-3s: Soaking may help make the omega-3 fatty acids in walnuts more readily absorbed.
Hydration: Soaked nuts absorb water, contributing to hydration.

How to Properly Soak Walnuts

Soaking walnuts is a simple process:

Use Raw Walnuts: Start with raw, unsalted walnuts.
Place in a Bowl: Put the walnuts in a clean bowl.
Cover with Water: Add enough filtered water to fully cover the nuts, with an optional pinch of salt.
Soak Overnight: Leave them to soak for 6-8 hours. Avoid soaking much longer to prevent sliminess and mold.
Drain and Rinse: Drain the water and rinse the nuts well.
Enjoy or Dry: Eat the soaked walnuts or dehydrate them at a low temperature for a crunchy texture.

Soaked vs. Unsoaked Walnuts: A Comparison


Feature	Soaked Walnuts	Unsoaked Walnuts
Digestibility	Easier to digest for many, reduces potential discomfort.	May cause digestive issues for sensitive individuals.
Nutrient Absorption	Improved absorption of minerals.	Mineral absorption may be reduced by phytic acid.
Taste	Milder, less bitter.	Nutty, potentially slightly bitter.
Texture	Softer and plumper.	Firmer and crunchy.
Shelf Life	Shorter, requires refrigeration or drying.	Longer, can be stored in a pantry.

Incorporating Soaked Walnuts into Your Diet

Soaked walnuts can be used in various ways:

Breakfast: Add to oatmeal or yogurt.
Smoothies: Blend for creaminess.
Nut Milk: Use to make dairy-free milk.
Pesto/Dips: Create creamy bases.
Salads: Add soaked and dried walnuts.

Conclusion: The Verdict on Soaking

Soaking walnuts can make them easier to digest for many, especially those with sensitive systems, by reducing antinutrients and improving nutrient absorption. While unsoaked walnuts are still healthy, soaking can provide additional benefits for gut health. The decision to soak depends on individual digestive needs and preferences. Listen to your body and adjust accordingly. For more information on antinutrients, consult the Harvard T.H. Chan School of Public Health's nutrition source.

Potential Drawbacks

Soaking requires time and planning. It also changes the texture, and soaked nuts have a shorter shelf life, needing refrigeration or drying to preserve.

Is Soaking Really Necessary for Everyone?

For those with good digestion, soaking may not be essential. The impact of antinutrients on mineral absorption is generally less of a concern with a balanced diet. Soaking is most beneficial for those experiencing discomfort from raw nuts or aiming to maximize nutrient absorption.

Frequently Asked Questions

You should soak walnuts for 6 to 8 hours, or overnight, to effectively reduce antinutrients and improve digestibility.

Place raw walnuts in a bowl, cover them with filtered water, and add a pinch of salt if desired. Soak overnight, then drain and rinse the nuts thoroughly before use.

No, you do not have to soak walnuts to eat them. Many people consume them raw without any issues. Soaking is recommended primarily for those with digestive sensitivity or for maximizing nutrient absorption.

Yes, soaked walnuts have a milder, creamier flavor and less bitterness compared to raw walnuts, which have a more distinct, slightly bitter taste.

Soaking walnuts for too long can cause them to become too soft and potentially slimy. It can also increase the risk of mold growth, so it is best to stick to the recommended soaking time.

Yes, but be aware that different nuts have different optimal soaking times. While you can soak walnuts and almonds together, cashews require a much shorter soaking time to avoid becoming too soft.

The 'better' method depends on your individual needs. Soaked walnuts are easier to digest and have better nutrient bioavailability. Unsoaked walnuts offer convenience and maintain a satisfying crunch. Both are healthy options.