How long to soak walnuts to remove lectins and boost nutrition?

October 6, 2025 •

4 min read

Walnuts, like many nuts and seeds, contain natural defense compounds called anti-nutrients, including lectins and phytic acid. A traditional practice supported by modern nutritional science, soaking is an effective way to address these compounds, with many wondering, 'How long to soak walnuts to remove lectins?'.

Quick Summary

Soaking walnuts for 4 to 8 hours or overnight helps reduce anti-nutrients like lectins and phytic acid, which improves digestibility and enhances mineral absorption. The process also lessens bitterness, creating a milder, more palatable nut. A final rinse and proper drying are crucial to complete the preparation.

Key Points

Soak 4 to 8 hours: This is the recommended time for walnuts to effectively reduce lectins and phytic acid without causing a mushy texture.
Use salt in the soak: Adding a small amount of sea salt to the soaking water helps further activate the enzymes that neutralize anti-nutrients.
Discard and rinse thoroughly: The dark, murky water after soaking contains the undesirable compounds, so draining and rinsing the nuts is a critical step.
Enhance digestibility: Soaking makes walnuts gentler on the digestive system, reducing bloating and gas for sensitive individuals.
Improve nutrient bioavailability: By reducing phytic acid, soaking allows for better absorption of essential minerals like zinc and iron.
Dry properly for storage: To prevent mold and maintain crunch, always dry soaked walnuts completely using a dehydrator or a low-temperature oven before storing.

What are lectins and why should you be concerned?

Lectins are a family of proteins found in nearly all plants, including nuts and seeds. They act as a natural defense mechanism for the plant, helping to protect it from pests and pathogens. While lectins are generally harmless to most people in the amounts typically consumed, high concentrations—especially from raw or improperly cooked sources—can sometimes cause digestive issues.

Another anti-nutrient commonly found alongside lectins in walnuts is phytic acid. Phytic acid can bind to essential minerals like iron, zinc, magnesium, and calcium, potentially inhibiting their absorption by the body. Soaking is a method that mimics the natural germination process, which helps to neutralize these anti-nutrients and make the walnut's beneficial components more bioavailable.

The ideal soaking time for walnuts

For walnuts, which are oilier and softer than some other nuts, the optimal soaking time is generally shorter. Experts recommend soaking shelled walnuts for approximately 4 to 8 hours. Some sources suggest an overnight soak of 8 to 12 hours can also be effective. Soaking for too long, however, can make the walnuts overly soft and may lead to spoilage if not properly dried.

How to properly soak walnuts

Follow these steps for best results:

Measure your walnuts: Place the desired amount of raw, shelled walnuts into a glass bowl or mason jar.
Prepare the soaking solution: Fill the container with lukewarm, filtered water until the walnuts are fully submerged. For every four cups of walnuts, you can add about two teaspoons of sea salt, which helps activate the enzymes that break down anti-nutrients.
Soak: Cover the bowl with a clean cloth to allow it to breathe and let it sit on the counter for 4 to 8 hours. If you plan to soak longer, especially beyond 8 hours, it is safer to move the container to the refrigerator.
Drain and rinse: Once soaking is complete, drain the murky water, which now contains some of the extracted lectins, tannins, and phytic acid. Rinse the walnuts thoroughly under fresh, running water until the water runs clear.

The benefits beyond lectin removal

Beyond reducing anti-nutrients, soaking walnuts provides several other nutritional and culinary advantages:

Enhanced Digestibility: Many people with sensitive stomachs report less bloating and gas when consuming soaked nuts.
Improved Nutrient Absorption: By reducing phytic acid, soaking allows the body to better absorb essential minerals like iron and zinc from the walnuts.
Milder Flavor: Soaking helps to wash away tannins, which are responsible for the slightly bitter, astringent taste of raw walnuts, resulting in a milder, sweeter flavor.
Softer Texture: Soaked walnuts have a softer, more buttery texture that is easier to chew and blend into recipes like smoothies or pesto.

Comparison: Soaked vs. Unsoaked Walnuts


Feature	Unsoaked Walnuts	Soaked Walnuts
Lectins & Phytic Acid	Present at higher levels, potentially hindering digestion	Significantly reduced, improving digestion and nutrient availability
Flavor	Can have a more bitter, astringent taste due to tannins	Milder and sweeter, as tannins are leached out
Texture	Firm and crunchy	Softer and more buttery, ideal for blending
Digestibility	May cause discomfort for those with sensitive digestion	Easier on the digestive system
Nutrient Absorption	Can be inhibited by phytic acid	Bioavailability of minerals like zinc and iron is enhanced

What to do after soaking

After soaking and rinsing, your walnuts are ready to be used. However, if you don't plan to use them immediately, proper drying is crucial to prevent mold and preserve their crunch.

Dehydration: The best method for preserving raw walnuts is using a dehydrator set to a low temperature (115°F / 46°C or lower) for several hours until completely dry and crispy.
Oven Drying: If you don't have a dehydrator, spread the walnuts on a baking sheet lined with parchment paper and use your oven's lowest possible setting, with the door ajar, to dry them. This process may take longer and requires careful monitoring.
Storage: Once completely dry, store the walnuts in an airtight container. For short-term use, a cool, dark pantry works, while refrigeration or freezing is best for longer storage.

Conclusion

While the concept of anti-nutrients like lectins can seem concerning, the benefits of incorporating walnuts into a healthy diet far outweigh the potential issues, especially when prepared properly. Soaking walnuts is a simple, age-old practice that enhances their digestibility, improves nutrient absorption, and refines their flavor. By following the 4 to 8-hour soaking recommendation, you can enjoy this nutritional powerhouse with a smoother taste and maximize its health benefits.

For more on the nutritional science behind plant compounds, check out this article on lectins from Healthline.

Frequently Asked Questions

You soak walnuts to help break down and neutralize anti-nutrients like lectins and phytic acid that are naturally present. This process makes the nuts easier to digest and improves the absorption of their minerals.

Yes, soaking walnuts for too long can result in a mushy texture and may cause them to spoil, particularly if left at room temperature for extended periods. It is best to stick to the recommended 4 to 8-hour window.

Adding a bit of salt, like sea salt, to the soaking water is recommended as it helps activate the enzymes that neutralize the anti-nutrients more effectively.

While unsoaked walnuts are still nutritious, they contain higher levels of anti-nutrients, which may cause digestive discomfort, like bloating or gas, in some people. It can also slightly inhibit mineral absorption.

No, soaking times vary depending on the type of nut. Walnuts, pecans, and Brazil nuts, which are oilier, require less time (around 4 hours), while harder nuts like almonds need longer (8-12 hours).

After soaking and drying completely, store the walnuts in an airtight container. For long-term freshness, keep them in the refrigerator or freezer.

No, you should always discard the soaking water. It contains the tannins, phytic acid, and other compounds that were leached from the nuts, which is why the water often appears darker or cloudy.