Nutrition Diet: Do you need to activate all nuts?

November 4, 2025 •

4 min read

Some health trends suggest that activating nuts, a process of soaking and dehydrating, is essential for optimal digestion and nutrient absorption. While advocates point to ancestral food preparation methods, the scientific community holds a more nuanced view, leading many to question: do you need to activate all nuts to reap their health benefits?

Quick Summary

The practice of activating nuts by soaking is claimed to improve digestion and nutrient bioavailability by reducing phytic acid. However, research suggests that for most individuals on a balanced diet, this step is unnecessary and may have limited nutritional impact.

Key Points

Activation is not necessary for most: Scientific evidence suggests that for most individuals on a balanced diet, soaking nuts provides no significant nutritional advantage.
Phytic acid concerns are overblown: While nuts contain phytic acid, the amount is not a concern for those with a varied diet, and the compound may even offer health benefits.
Digestibility benefits are subjective: Some individuals report better digestion with activated nuts, but studies have not consistently shown a scientific basis for this.
Activation can reduce mineral content: Research has found that some minerals can be lost during the soaking process, contrary to claims of enhanced absorption.
Taste and texture are the primary differences: The main changes from activating nuts are to their taste and texture, which some people may prefer.
Nutritional value is high regardless: Whether raw, roasted, or activated, nuts are a nutrient-dense food and a beneficial part of a healthy diet.

What is Nut Activation?

Nut activation is the process of soaking raw nuts in water, often with salt, for several hours before rinsing and dehydrating them at a low temperature until they are crispy again. The practice is based on the idea that this process mimics germination in nature, neutralizing certain compounds and making the nut's nutrients more accessible. Proponents claim it can significantly improve digestibility and nutrient absorption, particularly for minerals.

The Science Behind the Claims: Phytates and Enzyme Inhibitors

Nuts, like many seeds and grains, contain defense mechanisms to prevent premature sprouting. The two compounds at the center of the activation debate are:

Phytic acid (phytates): This compound binds to minerals like iron, zinc, and calcium, potentially inhibiting their absorption. Activating is said to reduce phytic acid, thus improving mineral bioavailability.
Enzyme inhibitors: These naturally occurring substances in nuts can interfere with digestive enzymes, potentially causing digestive discomfort in some people, such as bloating or gas. Soaking is believed to break down these inhibitors, making nuts easier on the stomach.

The Scientific Controversy: Debunking Activation

Despite the popular claims, scientific research does not fully support the notion that nut activation provides significant nutritional benefits for the average person. Several studies have questioned its effectiveness.

Ineffective Phytate Reduction: A 2020 study found that common activation methods were ineffective at meaningfully reducing phytate concentrations in nuts like almonds and hazelnuts. Another study on almonds showed very minor phytate reduction after 24 hours of soaking.
Mineral Leaching: Contrary to the claim of enhanced mineral absorption, research has shown that soaking can actually cause valuable minerals like iron, calcium, and zinc to leach out into the soaking water, leading to lower mineral content in the final product.
Increased Sodium Content: If you use salted water for soaking, the nuts will absorb some of that salt, increasing their sodium content and making them less desirable for those on low-sodium diets.
Digestive Tolerance: While some people subjectively report better digestion, a 2018 study on almonds found no evidence that soaking improved gastrointestinal tolerance. In fact, some participants reported more flatulence with soaked nuts.

Comparison: Raw vs. Activated Nuts


Feature	Raw Nuts	Activated Nuts
Texture	Crunchy, firm	Softer initially, but regain crunchiness after dehydration
Flavor	Naturally nutty, sometimes with a slightly bitter or tannic aftertaste	Milder, sweeter, and can have a richer flavor profile post-dehydration
Digestibility	Perfectly fine for most people; may cause issues for those with sensitivities	Subjectively easier to digest for some individuals; not scientifically proven for all
Nutrient Bioavailability	Excellent source of nutrients, especially for those with balanced diets	Claims of enhanced bioavailability largely unsupported by research; potential for mineral loss
Preparation	No preparation needed	Requires soaking for several hours and dehydrating for up to 24 hours
Cost	Less expensive	Higher cost, especially when bought pre-activated

How to Activate Nuts at Home (for those who want to try)

If you are among the minority of individuals who feel activated nuts benefit their digestion, or you simply prefer the altered taste and texture, the process is straightforward.

Soak: Place raw, unsalted nuts in a glass bowl. Add enough water (filtered is best) to cover them completely. Add a pinch of salt if desired. Soaking times vary by nut, from 3–6 hours for cashews to 12–24 hours for almonds and walnuts.
Rinse: Drain the soaking water and rinse the nuts thoroughly to wash away any loosened enzyme inhibitors or phytates.
Dehydrate: Spread the nuts in a single layer on a dehydrator tray or baking sheet. Dehydrate at a low temperature (around 115°F or 46°C) for 12–24 hours, or in an oven at its lowest setting with the door ajar. Ensure they are completely dry to prevent mold.
Store: Once cooled, store your activated nuts in an airtight container for long-lasting freshness.

Conclusion: The Bottom Line on Nut Activation

For the vast majority of people with a healthy, varied diet, soaking and dehydrating nuts is an unnecessary and time-consuming process. The proven health benefits of nuts, including their high content of protein, healthy fats, fiber, and vitamins, are present whether they are consumed raw, roasted, or activated. Concerns over phytic acid are generally overblown for those with well-rounded diets, as it's not a major issue and may even have antioxidant properties.

However, for individuals with specific digestive sensitivities who genuinely feel that activated nuts are easier to tolerate, or for those who simply prefer the taste and texture, there is no harm in adopting the practice. It's a matter of personal preference rather than nutritional necessity. The most important thing is to simply enjoy nuts regularly as part of a healthy diet, in whatever form you prefer.

For more in-depth information on nutrition, consider consulting a registered dietitian or nutritionist. A helpful resource can also be found at the Harvard T.H. Chan School of Public Health website, offering further insights on nutrient absorption and anti-nutrients. [https://nutritionsource.hsph.harvard.edu/anti-nutrients/]

How can nuts be a healthy addition to my diet?

Boost Heart Health: Nuts are rich in healthy fats, fiber, and plant sterols, which can help lower LDL ('bad') cholesterol.
Improve Gut Health: The fiber in nuts promotes digestive regularity and feeds beneficial gut bacteria.
Support Weight Management: Nuts are satiating due to their high protein, fat, and fiber content, which can help control appetite and prevent overeating.
Provide Essential Nutrients: They are packed with vitamins (like Vitamin E) and minerals (magnesium, zinc), contributing to overall health.
Offer Antioxidant Benefits: Nuts contain powerful antioxidants that protect cells from damage caused by free radicals.

Frequently Asked Questions

Phytic acid is a natural compound found in plant seeds, including nuts, where it serves as the main storage form of phosphorus. It functions as a defense mechanism for the plant to prevent premature germination.

While soaking is theorized to reduce phytic acid, scientific studies show that common activation methods result in minimal or insignificant reduction, challenging the central claim of activation proponents.

There is no strong scientific evidence to support the claim that activated nuts are more nutritious. Some studies even indicate that minerals can be lost during the soaking process.

For a small number of people with specific digestive sensitivities, the natural enzyme inhibitors in raw nuts may cause discomfort. Activation aims to break these down, though studies have not consistently validated this as a solution.

For most people, the time and effort required to activate nuts is not justified by proven nutritional benefits. The key motivation is often a personal preference for a different taste and texture.

After dehydrating activated nuts until they are completely crisp, store them in an airtight container in a cool, dark place. They can also be refrigerated or frozen for longer-term freshness.

No, you should only attempt to activate raw, unsalted nuts. Roasted nuts have already been exposed to high heat, which destroys the enzymes that are meant to be 'activated' during the soaking process.