How do you soak nuts to reduce phytic acid?

December 21, 2025 •

5 min read

Phytic acid is a plant compound that can hinder mineral absorption, but research shows soaking can help reduce it. This traditional practice, passed down through generations, is a simple and effective way to learn how do you soak nuts to reduce phytic acid and make them more digestible and nutritious.

Quick Summary

Soaking nuts is an easy process that helps neutralize phytic acid, an antinutrient that inhibits mineral absorption. This improves digestion and makes nutrients more bioavailable, following a simple method of covering nuts with water and a pinch of salt.

Key Points

Neutralizes Phytic Acid: Soaking activates the phytase enzyme, which breaks down phytic acid and releases stored minerals like zinc, iron, and calcium.
Improves Digestion: By reducing enzyme inhibitors, soaking makes nuts gentler on the digestive system, alleviating bloating and indigestion.
Enhances Nutrient Availability: The process boosts the bioavailability of vitamins and minerals, helping your body absorb more of the nut's goodness.
Modifies Texture and Flavor: Soaked nuts develop a creamier texture and milder, less bitter flavor, making them ideal for a variety of culinary uses.
Requires Raw Nuts: For soaking to be effective, you must start with raw, unroasted nuts, as heat processing deactivates the necessary enzymes.
Follow Specific Times: Soaking times vary by nut type; for example, cashews require a shorter soak (2-4 hours) than almonds (12-14 hours).
Must be Dried for Storage: After soaking and rinsing, nuts must be fully dried in a dehydrator or low-temperature oven to prevent mold growth and achieve crispness.

What is Phytic Acid and Why Soaking Helps

Phytic acid, or phytate, is the primary storage form of phosphorus in many plant seeds, including nuts. While not entirely harmful and possessing some antioxidant benefits, it is often called an "antinutrient" because it binds to essential minerals like zinc, iron, and calcium, preventing their absorption in the digestive tract. This binding effect can be a concern for individuals who consume high quantities of grains, seeds, and nuts, particularly those on vegetarian or vegan diets.

Soaking nuts is a natural process that mimics germination, awakening the seed's enzymes, known as phytase. This phytase then breaks down the phytic acid, releasing the minerals and making them more bioavailable for your body to absorb. This ancient technique is a rediscovered wisdom that significantly improves the nutritional profile of nuts, enhances flavor, and aids digestion.

The Step-by-Step Soaking Process

Preparing nuts by soaking is a straightforward process that anyone can follow. The key is to use raw, unroasted nuts, as heat-treated nuts will not benefit from this process.

Gather Your Materials: You will need your chosen raw nuts, a large glass or ceramic bowl, filtered water, and a small amount of sea salt. The salt is believed by some to further aid in neutralizing enzyme inhibitors.
Combine and Stir: Place the nuts in the bowl. Dissolve a tablespoon of sea salt in enough warm, filtered water to cover the nuts completely. The water should be about 2-3 inches above the nuts to allow for expansion. Pour the saltwater solution over the nuts.
Soak for the Appropriate Time: Different nuts have different recommended soaking times. Refer to the table below for guidance. Cover the bowl with a breathable cloth or tea towel and let it sit at room temperature. For longer soaks, especially in warmer climates, consider changing the water every 8-12 hours to prevent spoilage.
Drain and Rinse: Once the soaking time is complete, drain the water using a colander. Rinse the nuts thoroughly under running, clean water. This step is crucial for washing away the phytic acid and other enzyme inhibitors that have leached into the water.
Dry Properly: You can use the nuts while wet for recipes like nut milk or cheese, but they must be refrigerated and used within a few days. For long-term storage or for a crunchy snack, you must dry them completely. This can be done with a dehydrator or an oven at its lowest setting (ideally below 150°F / 65°C) for 12-24 hours until crispy. This low-temperature drying process preserves the nutrients and healthy fats.

Comparison Table: Nut Soaking Times


Nut Type	Amount of Salt (per 4 cups nuts)	Soaking Time (Approx.)	Notes
Almonds	1 tbsp	12-14 hours	Longer soaking helps soften the tough outer skin and improve digestibility.
Cashews	1 tbsp	2-4 hours	Due to their high fat content, over-soaking can make them mushy and impact flavor.
Walnuts	2 tsp	8-12 hours	Walnuts contain tannins in their papery skins, which are also reduced by soaking.
Pecans	2 tsp	8-12 hours	These also benefit from overnight soaking to enhance flavor and texture.
Hazelnuts	1 tbsp	8-12 hours	Soaking makes their skins easier to remove, which can be beneficial for certain recipes.
Macadamias	1 tbsp	2-4 hours	Similar to cashews, avoid over-soaking these soft, fatty nuts.
Pine Nuts	1 tbsp	2-4 hours	Short soaking times are best for these delicate nuts.
Brazil Nuts	1 tbsp	8-12 hours	Benefits from an overnight soak to improve mineral availability.

Benefits Beyond Phytic Acid Reduction

While reducing phytic acid is a major motivator, soaking offers several other nutritional and culinary benefits:

Improved Digestion: By neutralizing enzyme inhibitors, soaking makes nuts gentler on the digestive system, which can help those who experience bloating or indigestion from eating raw nuts.
Enhanced Flavor and Texture: Soaked nuts often have a creamier texture and a milder flavor, which can be more pleasant for some people. This change also makes them ideal for blending into smoothies, sauces, and nut milks.
Increased Nutrient Absorption: Beyond minerals, the soaking process is thought to increase the bioavailability of other nutrients, including B vitamins, by breaking down complex proteins.
Removes Tannins and Surface Contaminants: Soaking helps wash away tannins, which can give nuts a slightly bitter taste, and removes any surface dirt or contaminants.

What About Nutrient Loss?

Some studies suggest soaking could potentially lead to the loss of some water-soluble nutrients, but the enhancement of overall nutrient absorption often outweighs this. For most people with a balanced diet, the reduction of phytic acid is not a critical issue, but it is a valid and beneficial preparation method for anyone seeking to optimize nutrient intake and digestion from nuts. It's a small extra step that can yield noticeable benefits for your body's ability to process and utilize these healthy foods.

Conclusion

Soaking nuts is a simple, traditional method that can significantly improve their digestibility and unlock more of their inherent nutritional value. By following the easy steps of covering raw nuts in saltwater and soaking for the recommended time, you can effectively reduce phytic acid and enzyme inhibitors. While not strictly necessary for everyone, especially those with balanced diets, this process is particularly beneficial for those sensitive to phytic acid or seeking to maximize their nutrient absorption from plant-based foods. After soaking and rinsing, drying the nuts at a low temperature is essential for retaining their crunch and ensuring safe, long-term storage. Incorporating this practice into your food preparation routine is a testament to mindful eating and can contribute to better overall gut health.

Learn more about traditional food preparation techniques at the Weston A. Price Foundation: https://www.westonaprice.org/health-topics/food-features/living-with-phytic-acid/

Final Checks Soaking is a straightforward and effective way to prepare nuts for optimal digestion and nutrient absorption. While the specific impact varies by nut type and duration, the process consistently yields a softer, milder product that is easier on the stomach and richer in bioavailable minerals. Making this a regular practice can be a game-changer for your digestive well-being and nutrient uptake from one of nature's most popular snacks.

Frequently Asked Questions

Phytic acid is a natural compound found in nuts, seeds, and grains. It serves as a protective layer and storage unit for phosphorus in the plant. When consumed, it can act as an 'antinutrient' by binding to minerals and inhibiting their absorption in the human body.

Yes, soaking is an effective way to reduce phytic acid in most raw nuts. The process triggers the nut's natural germination enzymes (phytase) to break down the phytic acid, which is then rinsed away with the soaking water.

To soak nuts correctly, cover raw nuts with warm, filtered water and a pinch of sea salt in a glass bowl. Let them sit for the recommended time (which varies by nut type), then drain the water and rinse thoroughly with clean water.

The duration depends on the nut's hardness and fat content. Harder nuts like almonds and walnuts need 8-12 hours, while softer, fattier nuts like cashews and macadamias only require 2-4 hours to prevent spoilage.

After soaking and rinsing, you have a few options: consume them wet and store them in the fridge for a few days, or thoroughly dry them in a dehydrator or low-temperature oven to restore their crunch for long-term storage.

While some sources suggest that a bit of sea salt helps activate the enzymes and further neutralize enzyme inhibitors, soaking in plain filtered water is also effective for reducing phytic acid. The salt can also enhance the final flavor.

No, soaking is not strictly necessary for everyone, especially if you have a balanced diet and good digestion. However, it can significantly benefit those with digestive sensitivities or those looking to maximize the bioavailability of minerals from nuts.

The term 'activated' refers to the process of soaking that awakens the nut's enzymes, essentially mimicking the start of germination. This activation breaks down antinutrients and makes the nuts more digestible and nutritious.