Which Nuts and Seeds Should Be Soaked? A Comprehensive Guide

November 11, 2025 •

5 min read

Overnight soaking can significantly reduce the phytic acid, an 'anti-nutrient' found in many plants, which binds to minerals and inhibits absorption. This guide answers the question of which nuts and seeds should be soaked to unlock their full nutritional potential.

Quick Summary

Soaking nuts and seeds deactivates antinutrients like phytic acid and enzyme inhibitors, improving digestion and making minerals more bioavailable. Soaking duration varies by type, from overnight for hard nuts to shorter periods for softer ones or gelling seeds.

Key Points

Neutralize Antinutrients: Soaking raw nuts and seeds reduces phytic acid and enzyme inhibitors, which can hinder mineral absorption and cause digestive issues.
Improve Digestion: Neutralizing enzyme inhibitors makes nuts and seeds easier for the body to digest, reducing bloating and gas, especially for those with sensitive stomachs.
Enhance Nutrient Absorption: The reduction of phytic acid allows for better absorption of vital minerals like zinc, iron, calcium, and magnesium.
Long vs. Short Soaking: Harder nuts like almonds and walnuts need 8-12 hours, while softer, fattier nuts like cashews and macadamias only need 2-4 hours to prevent spoilage.
Handle Gelling Seeds Differently: Seeds like chia and flax form a gel and do not require overnight soaking, but a short soak or grinding helps release nutrients and aids digestion.
Observe Storage Rules: Soaked nuts must be refrigerated and consumed within a few days or dehydrated for longer storage to prevent mold growth and rancidity.

The Science Behind Soaking: Antinutrients and Bioavailability

Raw nuts and seeds contain protective compounds designed to prevent them from germinating until conditions are optimal. These compounds, primarily phytic acid and enzyme inhibitors, act as 'anti-nutrients' that can reduce the body's ability to absorb essential minerals like zinc, iron, calcium, and magnesium. Soaking mimics the natural germination process, neutralizing these protective layers and unlocking the full nutritional value of the food.

Phytic Acid (Phytates)

Phytic acid stores phosphorus for the plant but, when consumed, can bind with minerals in the digestive tract, hindering their absorption. The soaking process activates phytase enzymes, which help break down phytic acid, allowing for greater mineral bioavailability.

Enzyme Inhibitors

These substances prevent the plant from sprouting prematurely but can interfere with our digestive enzymes. Soaking neutralizes these inhibitors, making nuts and seeds easier on the stomach and reducing issues like bloating and gas. This is particularly beneficial for individuals with sensitive digestive systems.

Which Nuts to Soak and for How Long

Soaking times vary depending on the nut's hardness. The general rule is: the harder the nut, the longer the soak. Always use raw, unsalted nuts for soaking. The process involves covering the nuts with water and a pinch of salt, then rinsing them thoroughly afterward.

Nuts That Need a Long Soak (8-12 hours)

Almonds: Soaking softens the skin and neutralizes tannins, though some studies show only minor reductions in phytic acid. The change in texture and milder flavor is a key benefit. Soaked almonds also aid in better protein absorption.
Walnuts: High in omega-3 fatty acids, walnuts benefit from soaking to reduce enzyme inhibitors and improve omega-3 bioavailability. An overnight soak (8 hours) is standard.
Pecans and Hazelnuts: These also benefit from an overnight soak to reduce phytic acid and improve digestion.

Nuts That Need a Short Soak (2-4 hours)

Cashews: As softer, oilier nuts, cashews only require a short soak. An overnight soak can make them slimy. Soaking cashews is crucial for achieving a creamy texture for nut-based sauces, milks, and desserts.
Macadamia Nuts and Pine Nuts: Their high fat content means a shorter soak time is best to prevent the oils from breaking down. A 2-4 hour soak is sufficient.

Which Seeds to Soak and How to Handle Gelling Seeds

Similar to nuts, most seeds with a protective coating can benefit from soaking. Smaller seeds, however, have different requirements.

Seeds That Need Soaking

Pumpkin Seeds: A great source of zinc and magnesium, soaking pumpkin seeds for 6-8 hours helps reduce phytic acid and enhance mineral absorption.
Sunflower Seeds: Soaking for about 8 hours can reduce phytic acid and enzyme inhibitors, making their vitamin E and selenium more available.
Sesame Seeds: Often consumed in paste form (tahini), sesame seeds also benefit from soaking to improve calcium absorption.

Seeds that Gel and Do Not Require Standard Soaking

Certain seeds, like chia and flax, form a gel when soaked and don't require the same overnight treatment as nuts.

Chia Seeds: These absorb up to 12 times their weight in liquid and form a gel in as little as 20 minutes. Soaking makes them easier to digest and prevents them from getting stuck in your throat.
Flaxseeds: Similar to chia, whole flaxseeds are hard to digest when dry. A quick soak or grinding them into a meal beforehand aids digestion and helps release their omega-3s.

Step-by-Step Soaking Instructions

Preparation: Choose raw, unsalted nuts or seeds. Use a glass bowl or jar and ensure it's large enough to accommodate expansion.
Soak: Cover the nuts or seeds with filtered water, ensuring they are fully submerged. For most hard nuts, add 1/2 teaspoon of sea salt per cup of water.
Time: Soak according to the recommended time for each type (see table below). Don't soak for too long, as this can cause spoilage.
Rinse: After soaking, drain the water, which contains the neutralized antinutrients. Rinse the nuts or seeds thoroughly under fresh, running water.
Use or Store: Eat immediately for a softer texture. To regain crunch, you can dehydrate them in an oven at a very low temperature or use a food dehydrator. Store soaked, undried nuts in the refrigerator and consume within a few days.

Comparison: Soaked vs. Unsoaked Nuts and Seeds


Feature	Unsoaked (Raw) Nuts & Seeds	Soaked Nuts & Seeds
Antinutrients	Contain phytic acid and enzyme inhibitors.	Levels of phytic acid and enzyme inhibitors are reduced.
Digestibility	Can be hard to digest for some, potentially causing bloating and discomfort.	Easier on the digestive system due to the breakdown of enzyme inhibitors.
Mineral Absorption	Phytic acid can bind to minerals, limiting their absorption.	Minerals like zinc, iron, and calcium are more bioavailable.
Texture	Crunchy and firm.	Softer, creamier, and easier to chew.
Flavor	Can have a slightly bitter or astringent taste due to tannins.	Develop a milder, sometimes sweeter, flavor.
Nutrient Profile	High nutritional density, but some nutrients are less accessible.	High nutritional density with increased bioavailability of key nutrients.

Conclusion: Making Soaking a Healthy Habit

Deciding which nuts and seeds should be soaked is a simple yet impactful step toward optimizing your diet. By understanding the science behind antinutrients and the benefits of neutralizing them, you can maximize the nutritional yield from these healthy food sources. Whether for better digestion, enhanced mineral absorption, or simply a preferred texture and flavor, incorporating the practice of soaking can be a game-changer for your daily nutrition. Start with a handful of almonds or walnuts and observe the difference in how you feel.

Understanding Lectins and How to Reduce Them in Legumes, Pulses, Nuts, and Seeds

Other Considerations

Sprouted Nuts and Seeds

If soaking is a commitment you want to take further, sprouting involves an extended soaking process, where the nut or seed begins to grow. This can further enhance nutritional benefits by increasing vitamin content and reducing antinutrients. Sprouted nuts and seeds can be purchased or made at home.

Not All Raw Is Best

While some debate exists around the significance of antinutrient levels, soaking is generally considered a safe and beneficial practice. The decision to soak often comes down to personal preference for taste, texture, and digestive comfort. However, for those with digestive sensitivities, soaking is often highly recommended.

The Importance of Variety

Given the slight variations in nutrient profiles and antinutrient levels, consuming a variety of soaked nuts and seeds is the best approach to ensuring a broad spectrum of nutrient intake. Rotating your choices can help balance your diet and maximize health benefits.

Frequently Asked Questions

The main purpose of soaking nuts and seeds is to neutralize antinutrients like phytic acid and enzyme inhibitors, which improves digestion and enhances the body's ability to absorb minerals.

No, not all nuts and seeds require soaking. Seeds like hulled hemp seeds, chia seeds, and flaxseeds have different preparations. The soaking requirement largely depends on the presence of antinutrients and the texture you desire.

Almonds benefit from a long soak of 8 to 12 hours, typically overnight, to soften the skin and reduce antinutrients like phytic acid and tannins.

Cashews, being softer and higher in fat, only need 2 to 4 hours of soaking. Soaking them for longer can cause them to become slimy and spoil.

After soaking, you should drain the water and rinse the nuts or seeds thoroughly. They can then be consumed immediately, refrigerated for a few days, or dehydrated to regain their crunch.

Yes, soaked nuts are softer, easier to digest, and offer better mineral absorption due to reduced antinutrients. Raw nuts, while still nutritious, contain more enzyme inhibitors and can be harder on the stomach for some people.

It is not recommended to soak different nuts and seeds together, as they have varying ideal soaking times. Soaking them separately ensures optimal results for each type.