How to remove phytic acid from peas for improved nutrition

November 21, 2025 •

4 min read

According to a study, combining soaking and cooking can reduce phytic acid content in legumes significantly, with some methods achieving up to 80% reduction. Understanding how to remove phytic acid from peas is crucial for maximizing mineral absorption and enhancing their nutritional value in your diet. This guide will detail the most effective techniques for preparing peas.

Quick Summary

Several methods effectively decrease phytate levels in peas, thereby improving mineral absorption and digestibility. Simple techniques like soaking and combining with proper cooking yield substantial reductions. Sprouting is also a highly effective process that leverages natural enzyme activity to break down antinutrients. Fermentation, another powerful method, further enhances nutritional availability.

Key Points

Soaking is foundational: Phytic acid is water-soluble, so soaking peas overnight effectively leaches a significant amount of the compound.
Sprouting activates enzymes: Germination triggers the pea's own phytase enzyme, which actively breaks down phytates for a highly effective reduction.
Combine methods for best results: Using a combination, such as soaking followed by cooking, is more effective than either method alone.
Pressure cooking excels at removal: For thermal methods, pressure cooking has been shown to reduce phytic acid levels in peas more effectively than regular boiling.
Fermentation enhances digestibility: The fermentation process not only lowers phytic acid but also improves the overall nutritional quality and digestibility of peas.
Discard the water: Always remember to drain and discard the soaking and cooking water, as it contains the leached phytic acid.

Understanding Phytic Acid in Peas

Phytic acid, or phytate, is a naturally occurring compound found in many plant-based foods, including peas, grains, nuts, and seeds. Its primary function is to store phosphorus within the plant. For humans, however, it is considered an anti-nutrient because it can bind to essential minerals like iron, zinc, and calcium in the digestive tract, inhibiting their absorption. Reducing phytic acid content in peas can therefore increase the bioavailability of these important nutrients. Additionally, for those with digestive sensitivities, lowering phytate levels can lead to less bloating and discomfort.

Why it's important to reduce phytic acid

Enhanced Mineral Absorption: By breaking down phytic acid, your body can absorb more of the vital minerals present in peas.
Improved Digestion: The presence of antinutrients can cause digestive upset in some individuals. Reducing their content can make peas easier to digest.
Increased Nutritional Value: With better mineral absorption, you unlock the full nutritional potential of peas, supporting overall health, especially for those on plant-heavy diets.

Practical methods to remove phytic acid from peas

While complete elimination of phytic acid is not necessary or practical, several effective methods can significantly reduce its concentration. Traditional preparation techniques handed down through generations, such as soaking, sprouting, and fermentation, are all proven ways to lower phytate levels. The following section details these methods, providing practical steps for home cooks.

Method 1: Soaking

Soaking is the most common and accessible method for reducing phytic acid. As a water-soluble compound, phytates dissolve into the water during the soaking process.

Steps for Soaking:

Rinse your dried peas thoroughly to remove any dirt or debris.
Place the peas in a large bowl and cover them with a generous amount of water (about three times the volume of the peas).
For whole peas, soak for 8 to 12 hours or overnight. Split peas require less time, typically 2 to 4 hours.
Optionally, add a pinch of baking soda or a tablespoon of an acidic medium like cider vinegar to the water. Some studies suggest this may enhance phytate reduction.
After soaking, drain the water completely and rinse the peas several times with fresh, running water. Discarding the soaking water is crucial, as it now contains the leached phytic acid.

Method 2: Sprouting

Sprouting, or germination, is a highly effective method that activates the pea's natural enzyme, phytase, which actively breaks down phytic acid to release phosphorus for the growing sprout.

Steps for Sprouting:

Begin by soaking the peas for 8-12 hours as described above.
Drain and rinse the peas thoroughly.
Place the rinsed peas in a sprouting vessel, jar with a mesh lid, or colander in a dark, warm place.
Rinse and drain the peas 2–4 times a day to keep them moist and prevent mold.
After 2–3 days, you will see small sprouts emerging. At this point, the peas are ready to be used. Sprouting can reduce phytic acid content by 37–81% in some legumes.

Method 3: Cooking

Cooking, especially after soaking, provides a thermal effect that further degrades phytic acid. Pressure cooking is particularly effective.

Pressure Cooking Soaked Peas:

Soak your peas overnight using the instructions above.
Rinse the soaked peas and place them in a pressure cooker with fresh water.
Pressure cook for the required time. Studies on other legumes show pressure cooking can be twice as effective as ordinary boiling.

Method 4: Fermentation

Fermentation introduces beneficial bacteria that can produce phytase and lower the pH, both of which are effective at breaking down phytic acid.

Steps for Fermenting:

Soak peas as described in Method 1.
Create a pea paste or flour and mix it with a starter culture containing beneficial microbes, such as lactic acid bacteria.
Allow the mixture to ferment for an extended period, following specific recipe instructions for things like dhokla or other fermented pea products. This method offers significant reductions in phytic acid.

Phytic acid reduction methods: a comparison table


Method	Primary Mechanism	Example Process for Peas	Reduction Effectiveness	Pros	Cons
Soaking	Leaching water-soluble phytates & activating intrinsic phytase.	Submerge in water for 8-12 hours, then drain.	Moderate to High (up to 66% with long soaks).	Simple, low cost, minimal effort.	Some mineral loss, requires planning.
Sprouting	Enzymatic degradation by activated phytase.	Soak, then rinse and drain daily for 2-3 days until sprouts appear.	High (37-81% cited in legumes).	Significantly boosts nutritional profile.	Takes several days, requires attention.
Pressure Cooking	Accelerated thermal destruction of phytates.	Cook soaked peas in a pressure cooker with fresh water.	High (can be double the effect of boiling).	Very fast cooking time, highly effective.	Requires specific equipment, can still result in some mineral loss.
Fermentation	Microbial phytase action & lowered pH.	Ferment pea paste with a starter culture over several days.	High (over 50% possible).	Creates beneficial compounds, improves flavor profile.	Time-consuming, requires careful process control.

Combination approaches for maximum effect

Combining different preparation methods is often the most effective way to maximize phytic acid reduction. For instance, combining soaking with cooking yields a much greater reduction than cooking unsoaked peas. For the highest reduction, consider a sequence: start with a long soak, sprout for a couple of days, and finish by cooking or pressure cooking. This multi-step approach maximizes the breakdown of phytates and ensures the highest bioavailability of nutrients.

Conclusion: a path to more nutritious peas

Knowing how to remove phytic acid from peas allows you to unlock their full nutritional potential and make them more digestible. While all the discussed methods are effective, combining them—such as soaking followed by cooking or sprouting—provides the best results. By incorporating these simple preparation techniques into your cooking routine, you can enjoy the many health benefits of peas while ensuring maximum mineral absorption. This age-old wisdom, now supported by science, offers a straightforward path to a more nutritious and digestible plant-based diet.

Explore more tips for preparing and cooking legumes on Healthline.

Frequently Asked Questions

No, it is not necessary to remove all phytic acid. Small amounts are generally harmless, and phytates also have some antioxidant benefits. The goal is to reduce the concentration to improve mineral bioavailability and digestion, not to eliminate it entirely.

Yes, longer soaking times generally lead to a greater reduction of phytic acid. Soaking dried peas for 12 hours or more, particularly when combined with cooking, has been shown to be more effective.

Yes, adding a small amount of baking soda to the soaking water is a technique used by some to help reduce phytic acid. It can create a more alkaline environment that may further aid in breakdown and also help soften the peas.

Combining soaking with pressure cooking is one of the fastest and most effective methods for significant phytic acid reduction. The thermal breakdown during pressure cooking rapidly degrades the compounds.

Yes, sprouting is typically more effective than just soaking alone. Germination activates the pea's natural enzymes, called phytases, which actively work to break down phytic acid. Soaking is the necessary first step for sprouting.

While sprouting significantly reduces antinutrients, cooking sprouted peas is still recommended for maximum safety, especially for those with sensitive digestion. Cooking also helps break down other potential anti-nutrients like lectins.

If you don't reduce phytic acid, the bioavailability of minerals like iron, zinc, and calcium will be lower, meaning your body absorbs less of them. For most healthy individuals with a balanced diet, this is not a significant concern, but it's more important for vegetarians, vegans, or those at risk of mineral deficiencies.