Why Do You Have to Soak Mangoes Before Eating?

November 25, 2025 •

3 min read

According to traditional culinary practices, soaking mangoes in water for at least 30 minutes is a common ritual passed down through generations. This simple practice is crucial because it helps remove excess phytic acid, reduce thermogenic properties, and wash away harmful contaminants, all of which contribute to a safer and more digestible fruit.

Quick Summary

Soaking mangoes before consumption helps eliminate anti-nutrients like phytic acid, reduces the fruit's natural 'heaty' properties, and effectively washes away pesticides and other surface irritants. This process also improves the fruit's texture and overall taste while minimizing potential allergic reactions or digestive discomfort.

Key Points

Reduces Phytic Acid: Soaking mangoes helps reduce phytic acid, a compound that hinders the absorption of minerals like iron and calcium, thereby improving nutrient bioavailability.
Mitigates Thermogenic Effects: In Ayurvedic belief, mangoes are 'heaty', and soaking them reduces this property, preventing skin issues like acne and digestive imbalance.
Eliminates Contaminants: Soaking is an effective method for washing away surface pesticides, dirt, and chemical residues from the fruit, making it safer to eat.
Removes Irritating Sap: Soaking helps dilute and remove the milky sap from the stem, which contains irritants that can cause skin rashes or allergic reactions.
Enhances Flavor and Texture: The process improves the fruit's texture, making it softer and juicier, and can enhance its natural sweetness for a more refreshing taste.
Aids Digestion: For some, soaking helps make the mango easier to digest by softening its fibers, which can help prevent gas and bloating.

Unpacking the Science Behind Soaking Mangoes

For generations, many cultures have insisted on soaking mangoes in water before eating them. While this might seem like a quaint tradition, modern science has validated several key reasons behind this practice, ranging from improving nutrient absorption to enhancing the fruit's taste. By understanding these factors, you can enjoy the king of fruits in the healthiest and most flavorful way possible.

Removing Phytic Acid and Improving Nutrient Absorption

Soaking mangoes can significantly reduce phytic acid, a natural compound that can hinder the absorption of essential minerals like iron, zinc, and calcium. By breaking down phytic acid, soaking helps improve the body's ability to absorb these nutrients. This process is similar to soaking nuts and seeds to enhance their nutritional benefits.

Mitigating Thermogenic Properties

In traditional medicine, mangoes are often considered 'heaty' foods that can increase body heat. Excessive consumption of 'heaty' foods can potentially lead to skin issues like acne and digestive problems. Soaking the mangoes helps to reduce this effect, making them gentler on the body.

Eliminating Pesticides and Other Contaminants

Pesticides and other contaminants can remain on the surface of mangoes despite rinsing. Soaking provides a more effective way to wash away these harmful residues, ensuring cleaner fruit. Adding a bit of salt or baking soda to the soaking water can further enhance this cleaning process.

Enhancing Taste, Texture, and Digestibility

Soaking can improve the mango's sweetness and make its texture softer and juicier. It can also aid digestion by breaking down some fibers and reducing compounds that might cause gas and bloating. Additionally, soaking helps remove the irritating milky sap from the stem that can cause skin irritation or allergic reactions.

A Simple Guide to Soaking Your Mangoes

Choose the right mangoes: Select mangoes that are ripe but still firm. Avoid overly soft or bruised fruit.
Gather your supplies: You will need a large bowl or a clean sink and cool, clean water.
Submerge the fruit: Place the mangoes in the water, ensuring they are fully submerged.
Soak for the right duration: A minimum of 30 minutes is recommended, though some traditional practices suggest soaking for 1-2 hours.
Add optional cleaning agents: For extra peace of mind regarding pesticides, you can add a tablespoon of salt or baking soda to the water and gently rub the fruit.
Rinse and dry: After soaking, rinse the mangoes thoroughly under running water and pat them dry with a clean towel before peeling and enjoying.

Comparison: Soaked vs. Un-soaked Mangoes


Feature	Soaked Mangoes	Un-soaked Mangoes
Phytic Acid	Significantly reduced, improving mineral absorption.	Higher concentration, potentially hindering absorption.
Body Heat	Reduces the fruit's thermogenic properties, minimizing skin and digestive issues.	May increase body heat and trigger skin problems like acne or boils.
Pesticides	More effectively removes surface pesticides and dirt.	Surface contaminants are not as thoroughly removed.
Sap Irritants	Helps to dilute and wash away irritating sap compounds.	May cause skin irritation or allergic reactions in sensitive people.
Flavor and Texture	Can enhance natural sweetness and create a softer, juicier texture.	Flavor and texture are natural, but may feel less refreshed if stored cold.
Digestibility	Easier on the digestive system, potentially preventing bloating.	Can cause digestive discomfort in sensitive individuals.

Conclusion: A Tradition Backed by Wisdom

The practice of soaking mangoes in water before eating is a practical and scientifically sound tradition. The benefits range from reducing phytic acid and body heat to removing harmful surface chemicals and simply improving the fruit's taste and texture. While a quick rinse is better than nothing, dedicating a small amount of time to this simple soaking step ensures a safer, more delicious, and more digestible mango experience.

The Health Benefits of Soaking Mangoes

Removes Phytic Acid: Helps eliminate phytic acid, improving the absorption of minerals like iron and calcium.
Reduces Heatiness: Soaking helps temper the thermogenic properties, potentially preventing skin issues like acne.
Enhances Digestion: Makes mangoes easier to digest by softening fibers and reducing compounds that cause bloating.
Eliminates Pesticides: Effective at washing away surface pesticides and other chemical residues.
Minimizes Irritation: Helps remove irritating sap from the stem that can cause allergic reactions.
Improves Flavor: Believed to enhance the natural sweetness and ripeness of the mango.

Frequently Asked Questions

While not strictly essential for everyone, soaking mangoes is highly recommended to improve digestion, remove contaminants, and reduce naturally occurring compounds that can cause discomfort.

Most experts recommend soaking mangoes for at least 30 minutes to an hour. For a more thorough effect, especially to reduce phytic acid, some traditions advise soaking for 1-2 hours.

According to traditional beliefs and Ayurvedic principles, soaking mangoes reduces their 'heaty' property, which is thought to be a cause of acne and skin boils. While not a cure, it may help sensitive individuals avoid heat-related skin issues.

No, you should use cold or room-temperature water. Hot water can damage the fruit's delicate vitamins, such as Vitamin C, and affect its texture.

Phytic acid is an anti-nutrient that binds to minerals like iron, zinc, and calcium, preventing your body from absorbing them. Soaking helps break down this compound, making the minerals more available.

Soaking, especially with a solution of water and baking soda or salt, is very effective at removing surface-level pesticides and dirt. However, it's not guaranteed to remove all chemicals, especially those that have been absorbed internally by the fruit.

For many, soaking is believed to enhance the flavor, making the mango taste sweeter and feel juicier. It also helps in achieving a smoother texture, especially for slightly under-ripe fruit.