How long do you soak nuts and seeds for better digestion?

January 9, 2026 •

4 min read

Studies suggest that soaking nuts and seeds can reduce anti-nutrients like phytic acid and improve overall digestion. However, the key to success lies in understanding the specific timeframes required for different varieties. So, how long do you soak nuts and seeds to achieve these optimal results?

Quick Summary

Soaking times for nuts and seeds vary based on their size and density, effectively neutralizing enzyme inhibitors and phytic acid. The process improves digestibility and nutrient bioavailability, with specific durations needed for different types to prevent spoilage.

Key Points

Neutralize Anti-nutrients: Soaking helps reduce phytic acid and enzyme inhibitors, which can block mineral absorption and make digestion difficult.
Enhance Nutrient Bioavailability: The 'activating' process makes vitamins, minerals, and proteins more available for your body to absorb.
Improve Digestibility: Softening the nuts and seeds makes them easier to break down, which can ease gastrointestinal discomfort.
Customize Soaking Times: The required duration varies significantly by nut or seed type, with harder nuts needing longer soaking periods.
Prevent Spoilage: Always drain the soak water, rinse well, and dry completely before storing to prevent mold growth.
Store Properly: For long-term storage, dehydrate soaked nuts until crispy. Keep them in an airtight container, refrigerated for walnuts due to high omega-3 content.

Why Soaking Nuts and Seeds Matters

Raw nuts and seeds contain natural compounds that act as protective mechanisms. While beneficial for the plant, these can pose challenges for human digestion. The primary culprits are phytic acid (or phytates) and enzyme inhibitors. Phytic acid can bind to essential minerals like zinc, magnesium, calcium, and iron in the digestive tract, hindering their absorption. Enzyme inhibitors, on the other hand, can interfere with our body's digestive enzymes, making nuts and seeds harder to break down.

The Science of 'Activation'

Soaking nuts and seeds, a process sometimes called 'activating' them, simulates germination. This natural process triggers the release of beneficial enzymes that neutralize phytic acid and enzyme inhibitors. The result is a nut or seed that is not only easier to digest but also offers a more readily available nutritional profile, boosting the absorption of vitamins and minerals. Soaked foods can also have a superior flavor and creamier texture, making them ideal for a variety of recipes.

Step-by-Step Guide to Soaking

Select Raw Nuts or Seeds: Start with raw, organic, unsalted nuts or seeds for the best results.
Rinse Thoroughly: Give them a good rinse under running water to clean off any dust or debris.
Use Filtered Water: Place the nuts or seeds in a glass bowl or jar and cover completely with filtered water. Using non-chlorinated water is important to avoid unwanted chemical absorption.
Add Salt (Optional): For harder nuts like almonds and walnuts, adding a pinch of sea salt to the soaking water is recommended, as it can aid in neutralizing enzyme inhibitors.
Soak for the Recommended Time: Follow the guidelines in the table below, placing the bowl in the refrigerator for longer soaks.
Drain and Rinse: After soaking, drain the murky water and rinse the nuts or seeds thoroughly under fresh water. The soaking water should be discarded.
Use Immediately or Dry: Use the soft, soaked products in recipes right away, or dehydrate them at a low temperature to restore their crispiness and prolong their shelf life.

Optimal Soaking Times for Different Nuts and Seeds


Nut or Seed	Recommended Soaking Time	Notes
Almonds	8–12 hours (overnight)	Harder nuts require longer soaking. Use salted water.
Walnuts	8 hours (overnight)	Be careful not to over-soak, as they can become mushy. Use salted water.
Cashews	2–4 hours	Softer nut with high oil content. Do not over-soak or they will become slimy.
Pecans	6–10 hours	Oily and swell quickly. Soaking also enhances flavor.
Hazelnuts	8–12 hours	Similar to almonds; requires a longer soak to soften.
Macadamia Nuts	2–4 hours	High fat content means a shorter soak is sufficient.
Pumpkin Seeds	4–6 hours	A moderate soak time is ideal for these popular seeds.
Sunflower Seeds	12–24 hours	A longer soak is needed to properly soften these seeds.

Storing Soaked and Dehydrated Nuts

After soaking and rinsing, you have a few options for storage. If you plan to use them immediately in a recipe like nut milk or a sauce, you don't need to dry them. For storing for later use, especially if you prefer a crunchy texture, dehydrating is necessary.

To dehydrate, spread the rinsed nuts and seeds in a single layer on a baking sheet or dehydrator tray. Use your oven's lowest possible setting (preferably under 150°F / 65°C) with the door slightly ajar for proper air circulation. Drying can take anywhere from 12 to 24 hours, depending on the item and temperature. Once completely dry and crispy, store them in an airtight container in a cool, dry place. For walnuts, refrigeration is recommended due to their high omega-3 content. Proper dehydration is essential to prevent mold.

Exceptions to the Soaking Rule

Not all seeds are suitable for traditional soaking. Chia seeds and flax seeds, for example, form a gel-like consistency when introduced to water, making them unsuitable for the standard soaking-and-drying method. If you want to use them in recipes, you can either use the gel directly or consider alternatives like lightly roasting to reduce their phytic acid content. Hulled hemp seeds also typically don't require soaking.

Creative Uses for Soaked Nuts and Seeds

Creamy Nut Milks: Blend soaked almonds, cashews, or walnuts with fresh water for a smooth, dairy-free milk.
Silky Smoothies: Add soaked nuts or seeds to your morning smoothie for a creamy texture and an added nutritional punch.
Butters and Spreads: Make homemade nut or seed butter. Soaking makes the blending process easier and results in a smoother consistency.
Pestos and Sauces: Soaked cashews can be blended into a creamy substitute for dairy in sauces and dips.
Raw Desserts: Use soaked nuts to create decadent crusts or fillings for vegan and raw dessert recipes.

For a delicious, nutrient-packed recipe featuring soaked nuts, check out The Blender Girl's Soaking Nuts, Seeds, and Grains guide.

Conclusion

By understanding how long do you soak nuts and seeds and following the proper steps, you can significantly improve the digestibility and nutritional value of these healthy foods. The process, while requiring a bit of planning, is simple and provides noticeable benefits, from improved nutrient absorption to a superior flavor and texture. Experiment with different nuts and seeds to see which soaking times work best for your recipes and your body. Making this simple change to your food preparation can unlock a new level of nourishment from your plant-based diet.

Frequently Asked Questions

Soaking is done to neutralize phytic acid and enzyme inhibitors, which improves digestibility and makes nutrients more bioavailable for your body to absorb.

Yes, over-soaking can cause them to become slimy, mushy, and even spoil. It's best to stick to the recommended times, especially for softer nuts like cashews.

For a quick soak, you can pour boiling water over the cashews and let them sit for 1-2 hours. Some recipes even suggest boiling them for a shorter time to soften them quickly.

Traditional soaking and drying methods don't work well for chia and flax seeds, as they form a gel. It's best to either use them in their gelled state or lightly roast them.

Adding a pinch of sea salt to the water can help neutralize enzyme inhibitors, especially for harder nuts. Use about ½ teaspoon of salt per cup of water.

For short-term storage (a few days), keep them in an airtight container in the refrigerator. For longer storage, you must dehydrate them until crispy to prevent mold.

While it is generally safe, consuming a large quantity of unsoaked nuts and seeds may lead to digestive issues and reduced absorption of certain minerals due to phytic acid and enzyme inhibitors.