How long do you soak walnuts before eating?

December 13, 2025 •

3 min read

Research has shown that soaking nuts like walnuts can reduce levels of phytic acid and enzyme inhibitors, improving digestibility. So, how long do you soak walnuts before eating to unlock these nutritional advantages and get the best flavor?

Quick Summary

For optimal digestion and nutrient absorption, soak walnuts for 4 to 8 hours in salted water. This process helps neutralize anti-nutrients and softens the texture, making them easier on the stomach and less bitter.

Key Points

Optimal Soaking Time: Soak walnuts for 4-8 hours, or conveniently overnight, to effectively reduce phytic acid and tannins.
Enhanced Digestibility: The soaking process breaks down enzyme inhibitors, making walnuts easier for your stomach to digest and reducing discomfort.
Improved Nutrient Absorption: By neutralizing phytic acid, soaking increases the bioavailability of essential minerals like zinc, iron, and magnesium.
Milder Flavor Profile: Soaking draws out the bitter tannins from the skin, resulting in a sweeter, smoother, and more palatable taste.
Storage after Soaking: After draining and rinsing, consume the softened walnuts within a day or two, or dehydrate them at a low temperature for long-term storage and crunch.
Preparation Method: For best results, use filtered water and consider adding a small amount of sea salt to the soaking water.

Soaking walnuts is a traditional food preparation method supported by modern science that enhances both their nutritional value and flavor. Raw walnuts contain naturally occurring compounds, including phytic acid and tannins, which serve as protective mechanisms but can interfere with human digestion and mineral absorption. Phytic acid binds to essential minerals like zinc, iron, and calcium, limiting their bioavailability. Tannins, concentrated in the walnut's skin, can also impart a slightly bitter taste.

The Purpose of Soaking Walnuts

By soaking walnuts, you trigger the germination process, which helps to break down these compounds. The water draws out the tannins, resulting in a milder, smoother taste. The addition of salt to the soaking water helps further neutralize enzyme inhibitors. This activation process makes the nut's inherent nutrients, such as omega-3 fatty acids, more accessible for your body to absorb. For individuals with sensitive digestive systems, this can be a game-changer, alleviating issues like bloating and discomfort commonly associated with eating raw nuts.

The Optimal Soaking Time

While the exact time can vary slightly, most experts agree that soaking walnuts for 4 to 8 hours is sufficient to achieve the desired results. An overnight soak is a popular and convenient method that falls within this recommended range, ensuring they are ready to eat the next morning. Soaking for too long, however, can lead to the walnuts becoming slimy or developing mold, so it is important not to exceed the recommended timeframe.

Step-by-Step Instructions for Soaking

What you'll need

Raw, unsalted walnuts
Filtered water
A large glass bowl or jar
Sea salt (optional)

Instructions

Measure and rinse: Place your desired amount of raw walnuts into a bowl. Give them a quick rinse with filtered water to remove any surface dust or debris.
Soak: Add filtered water to the bowl, ensuring the walnuts are fully submerged. For every 4 cups of walnuts, stir in 1-2 teaspoons of sea salt to aid the process.
Cover and wait: Loosely cover the bowl with a clean cloth or a lid to allow the nuts to breathe, then let them soak on the counter for 4 to 8 hours. If you plan on soaking for more than 8 hours, it is recommended to refrigerate them to prevent spoilage.
Drain and rinse: After soaking, drain the water completely and rinse the walnuts thoroughly with fresh water. The discarded water contains the anti-nutrients you've leached out.
Use or dry: At this point, the walnuts are ready to eat. If you prefer a crunchy texture or want to store them for later, you must dry them.

How to Dry Soaked Walnuts

Dehydrator: Spread the walnuts in a single layer on dehydrator trays. Dehydrate at a low temperature (below 150°F / 66°C) for 12-24 hours until they are dry and crispy.
Oven: For those without a dehydrator, use the oven's lowest setting (often around 150-170°F). Spread the walnuts on a baking sheet and prop the door slightly ajar to allow moisture to escape. Drying can take several hours, so check them periodically.

Comparison: Soaked vs. Unsoaked Walnuts


Feature	Unsoaked Walnuts	Soaked Walnuts
Flavor	Can be slightly bitter due to tannins in the skin.	Milder and sweeter, with a smoother, less astringent taste.
Texture	Firm and crunchy, can be hard on sensitive teeth.	Softer and plumper, making them easier to chew and blend.
Digestibility	Enzyme inhibitors can make them difficult to digest for some people.	Reduced phytic acid and inhibitors lead to easier digestion.
Nutrient Availability	Mineral absorption can be inhibited by phytic acid.	Enhanced bioavailability of minerals and other nutrients.
Preparation	No preparation time required; can be eaten directly from the bag.	Requires planning and an extra step of soaking and rinsing.

Conclusion

While eating raw, unsoaked walnuts is still a healthy choice, taking the extra step to soak them for 4 to 8 hours can significantly improve your experience. This simple process enhances their digestibility, makes valuable nutrients more bioavailable, and removes the bitter edge, resulting in a tastier and smoother nut. Whether you have a sensitive stomach or are simply looking to maximize the benefits of this brain-boosting superfood, a short overnight soak is an easy and effective practice to adopt into your routine. For further reading on the science behind soaking, consult this guide on the benefits of activating nuts and seeds.

Frequently Asked Questions

Overnight is a great option for convenience, typically a 4-8 hour soak. This prepares them for easy consumption first thing in the morning.

Yes, soaking walnuts for much longer than 8 hours can cause them to become slimy, mushy, or develop mold, especially at room temperature. Stick to the 4-8 hour window.

If you plan to soak walnuts for longer than 8 hours or if your kitchen is particularly warm, it is best to refrigerate them. For shorter soaks, leaving them on the counter is fine.

Adding a small amount of sea salt to the soaking water is recommended. It can help neutralize enzyme inhibitors and further facilitate the reduction of phytic acid.

The soaking water should be discarded. It contains the leached-out phytic acid, tannins, and other compounds that were removed from the walnuts.

Yes, you can, and many people do. However, soaking is recommended for better digestion and to maximize nutrient absorption, especially if you have a sensitive stomach.

After soaking, you can use a dehydrator at a low temperature (below 150°F / 66°C) for 12-24 hours or a low-temperature oven with the door slightly ajar until they are crispy again.