Which nuts should be soaked in water for better digestion?

January 13, 2026 •

4 min read

Soaking nuts is an age-old practice, and for good reason: it can significantly improve their digestibility and nutrient absorption. This process helps to reduce enzyme inhibitors and phytic acid, which are natural compounds found in nuts that can interfere with mineral absorption. Knowing which nuts should be soaked in water and for how long can unlock their full nutritional potential.

Quick Summary

This article details which nuts benefit most from soaking, explaining the reasons behind the process. It covers specific soaking times for different types of nuts, contrasts soaked versus unsoaked benefits, and offers practical tips for preparation and storage.

Key Points

Almonds, Hazelnuts, and Pistachios Need Long Soaking: These denser nuts require 8+ hours of soaking to neutralize antinutrients and soften their texture.
Walnuts, Pecans, and Brazil Nuts Need Medium Soaking: Higher oil content in these nuts means they need 4–8 hours of soaking to improve digestibility.
Cashews, Macadamias, and Pine Nuts Need Short Soaking: These fatty nuts only need 2–4 hours of soaking to reach a creamy consistency.
Soaking Improves Digestion: The process reduces phytic acid and enzyme inhibitors, which can otherwise cause digestive discomfort and hinder mineral absorption.
Soaking Enhances Flavor and Texture: Soaked nuts have a milder, less bitter taste and a softer, creamier texture compared to raw nuts.
Some Nuts and Roasted Varieties Don't Need Soaking: Nuts that are already roasted have been altered, and some, like peanuts (a legume), do not require soaking for optimal benefits.

Understanding the 'Why' Behind Soaking Nuts

Before diving into the specifics of which nuts to soak, it's important to understand the science behind it. Nuts, along with seeds and grains, have a natural defense mechanism: antinutrients like phytic acid (or phytates) and enzyme inhibitors. These compounds exist to protect the nut until conditions are right for germination. While effective for the plant, they can hinder human digestion and the absorption of essential minerals like zinc, iron, calcium, and magnesium.

Soaking mimics the natural germination process, neutralizing these antinutrients and enzyme inhibitors. This 'unlocks' the nut's full nutritional value, making it easier for the body to digest and absorb its minerals. Soaking also softens the texture and removes any bitter taste, resulting in a creamier, milder flavor.

The Long-Soak Nuts (Overnight or 8+ Hours)

Certain nuts have a tougher outer skin or denser structure, making them prime candidates for a long soak. This category requires a minimum of 8 hours, often best done overnight, to properly break down the protective compounds and soften their texture. Almonds are a classic example, as their skin contains tannins which can be bitter and difficult to digest for some people. Peeling them after soaking can further enhance digestibility.

Almonds: A must-soak nut due to their high concentration of enzyme inhibitors. Soaking for 8–12 hours helps to neutralize these compounds, softens the texture, and makes peeling the skin optional.
Hazelnuts: With a tougher skin, hazelnuts benefit from an overnight soak to improve flavor and make them easier to chew and digest.
Pistachios: Soaking pistachios for at least 8 hours helps to soften the nut and reduce antinutrients. Their more delicate nature means they can become mushy if left too long.

The Medium-Soak Nuts (4–8 Hours)

These nuts have a higher oil content and a softer initial texture, so they don't require as much time in the water. Over-soaking can cause them to become too soft or lose some of their signature crunch.

Walnuts: Containing a higher level of omega-3s, walnuts benefit from a medium soak to improve digestion. An 8-hour soak is ideal for neutralizing the bitter phytic acid.
Pecans: Like walnuts, pecans are oily and can soften quickly. A soak of 4–8 hours is sufficient to break down inhibitors without losing their texture.
Brazil Nuts: A soak of 6–8 hours can help improve the digestibility of these mineral-rich nuts.

The Short-Soak Nuts (2–4 Hours or Less)

Nuts in this category are higher in fat and have softer structures. They require only a minimal soaking period to enhance texture and digestibility. Cashews, for instance, only need a short soak to achieve a creamy consistency, perfect for blending into sauces or milks.

Cashews: A short soak of 2–4 hours is plenty for these creamy nuts. They will quickly soften and can become slimy if soaked for too long.
Macadamia Nuts: High in monounsaturated fats, macadamias only need 2–4 hours of soaking to enhance texture.
Pine Nuts: Similar to macadamias, pine nuts require a short soak of 2–4 hours to improve texture and digestibility.

Nuts That Don't Require Soaking

Some nuts and seeds don't benefit significantly from soaking, and in some cases, the process can negatively impact their texture or flavor. Peanuts, for instance, are technically legumes and are often sold roasted, making soaking unnecessary. Roasted nuts, in general, should not be soaked as the roasting process has already altered their nutritional composition.

The Soaking Process

Preparation: Place raw, unsalted nuts in a bowl and cover completely with filtered water. Add a pinch of sea salt (about 1 tsp per 4 cups of nuts) to aid in the activation process.
Soaking: Follow the time guidelines based on the nut type. Cover the bowl loosely with a cloth to allow air circulation.
Rinsing: After soaking, drain the water thoroughly and rinse the nuts multiple times. This step is crucial to wash away the released enzyme inhibitors and antinutrients.
Drying (Optional): For a crispy texture, dry the nuts in a dehydrator or a low-temperature oven (150°F / 65°C) for 12–24 hours until completely dry. Alternatively, use the softened nuts immediately in recipes.

Comparison of Soaked vs. Unsoaked Nuts


Feature	Soaked Nuts	Unsoaked Nuts
Digestibility	Easier to digest; reduced gas and bloating.	Can cause digestive discomfort in sensitive individuals.
Nutrient Absorption	Improved absorption of minerals like zinc, iron, and magnesium.	Phytic acid can bind to minerals, potentially inhibiting absorption.
Texture	Softer, creamier, and often easier to chew.	Hard and crunchy.
Flavor	Milder, less bitter taste.	Can have a slightly bitter or more concentrated flavor.
Preparation	Requires pre-planning and preparation time.	Ready to eat immediately.

Conclusion

While eating unsoaked nuts is certainly a healthy habit, the practice of soaking offers tangible benefits for digestion and nutrient availability, particularly for those with sensitive digestive systems. Harder nuts like almonds and hazelnuts require longer soaking, while softer, oilier varieties like cashews and macadamias need less. By understanding which nuts should be soaked in water and the correct procedure, you can unlock a softer texture, milder flavor, and more accessible nutrition from your favorite healthy snack.

Which nuts should be soaked in water?

Frequently Asked Questions

You should soak nuts to reduce phytic acid and enzyme inhibitors, which improves digestion and allows for better mineral absorption. Soaking also softens the nuts and gives them a milder, less bitter flavor.

Almonds, hazelnuts, and pistachios generally require the longest soaking time, typically 8 to 12 hours or overnight, due to their tough outer skin and dense structure.

If you don't soak nuts, they can be harder to digest for some people and the phytic acid can bind to minerals, potentially inhibiting the body's ability to absorb them. However, they are still a healthy food.

No, not all nuts need to be soaked. Some nuts, especially those that are roasted, do not benefit from the process. Additionally, while soaking can improve the digestibility of most nuts, it is not strictly necessary for health benefits.

No, you should not soak roasted nuts. The roasting process alters the nut's structure and enzyme content, so soaking will not provide the same benefits and can result in a soggy, unappealing texture.

After soaking and rinsing, you can store softened nuts in the refrigerator in an airtight container and consume them within a couple of days. For longer storage and a crisp texture, dehydrate the nuts in an oven or dehydrator.

The best way to soak cashews is for a short period of 2 to 4 hours. They have a higher fat content and will soften quickly, becoming creamy, but can get slimy if soaked for too long.