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I used to think that only the larger seeds and nuts needed soaking or sprouting before eating them. But the more I’ve learned about phytic acid (and lectins), the more my eyes have been opened: High phytic acid exists in all seeds and nuts; and although it seems tricky to soak seeds like flax or chia, we’ll talk about easy solutions! Remember: Soaked seeds are more nutritious and gentle! You can read more about soaking and dehydrating both nuts and seeds, to make “crispy nuts” here, both how and why.
What do we mean by “Soaked”?
When we talk about how to soak seeds for eating, we are not talking about making sprouts, like the alfalfa sprouts that used to be common on sandwiches, although the terms soaking and sprouting are sometimes used interchangeably. And soaking can be the first step of germination.
Soaked refers to a soaking process that creates an enzymatic change within seeds. Dried seeds start out dormant, protecting themselves in nature from a potentially harsh winter. In this state, which is raw, seeds are indigestible and high in phytic acid. While health food enthusiasts tout the health benefits of eating raw nuts or seeds, they are misinformed. Our bodies can not access the seeds’ nutrition in their raw state, and the seeds wreak havoc on our digestive mechanism over time.
By soaking seeds in salt water, or another acidic medium, we are emulating or copying what happens in nature each spring. In spring, the soil becomes more acidic. This signals seeds to wake up and sprout, to no longer protect themselves, to send forth a shoot. Less protected from harsh, cold temperatures, means a reduction in phytic acid and less protection from our digestive mechanisms. Our bodies can easily digest a living vegetable instead of a dormant seed.
Occasionally, as with sunflower seeds, for example, you will actually see the germination or sprouting begin (which is the next step that naturally occurs from soaking); but our goal is the initial enzymatic process, and in most cases you will not see sprouts.
As I share below in more detail, seeds can be soaked in salt water, but they also transform in probiotic, acidic liquids, like kefir, yogurt, apple cider vinegar and sauerkraut juice. These mediums can all be used to make seeds healthier!
Which seeds need to be soaked
First off, the bad news: Most do, if eaten with any regularity or in any significant quantity.
Of course, small amounts of unsoaked seeds eaten only occasionally will probably not bother most people. But if you have leaky gut, any autoimmune issues or any kind of digestive or mental distress, including brain fog, please don’t hesitate to start some new “pre-digestion” methods. Soaking is worth the time it takes, and the methods become easy and automatic the more you do them.
Noteworthy: Seeds are often soaked by gardeners before planting. This trend gives us further insight: Gardeners soak seeds to get them ready to germinate, to signal to the seed that it’s time to start growing, imitating either the rains of spring or the wet acidity of an animal’s stomach. Gardeners want to ensure that their seeds will break their dormancy. This practical step tells us that seeds should be soaked. Soaking is what signals to a seed that it should become digestible, a living food.
Let’s discuss most edible seeds individually:
How to soak seeds for eating: Chia
While very popular in health food circles, chia seeds do come wrought with phytic acid, lectins, phytoestrogens and insoluble fiber (source 1, 2, 3). Insert Sorry Face here. Yet, it’s true. When I use chia seeds NOW, as opposed to when I didn’t know, I use them as a tool (for example, a small amount in baking), and/or I ferment them first, which is like soaking, but more thorough: Fermenting is better and more effective at reducing the antinutrients in seeds.
Here are a couple of approaches:
- Sourdough: Make a baked good recipe, but add in a fermented product. This can be sauerkraut juice, kefir, yogurt etc. Make the recipe ahead of time, and allow it to sit at room temperature for 4 hours. Then put it in the fridge overnight or even for 2-3 days. This method works best when your original recipe already has some liquid that can be replaced by the probiotic liquid: Some water or milk in the original recipe gets replaced by the acidic medium or partially replaced; 1/4 cup of the acidic medium is usually enough to ferment the whole batter.
- Make a base ferment, similar to a chia egg: Instead of mixing water with chia seeds to make a chia egg (egg substitute), mix kefir, yogurt, sauerkraut juice or another fermented product with the chia. Allow it to sit at room temperature for 4 hours. Then put it in the fridge overnight or for up to 6 days. Use a scoop of this base in any of your recipes, instead of using raw chia seeds or chia eggs. (Use a blender to more easily incorporate them into your batter.) The seeds in the fermented base will be predigested to varying degrees depending on how long they culture. The ratio for a soaked (probiotic) chia egg is 1 tablespoon chia or chia meal mixed well with 3 tablespoons probiotic liquid. Larger batches of this kind of base can be made as well: 1/3 cup chia seeds to 1 cup probiotic liquid, for example.
- Make an overnight porridge by combining probiotic yogurt or kefir with chia seeds. Here’s an Overnight Chia Porridge recipe that uses this concept.
- Here’s a Grain-free Paleo Sourdough Bread recipe that uses the first method described above.
How to soak seeds for eating: Flax
Similar to chia, flax seeds are tricky to soak because of the mucilaginous coating that happens when they get wet. Also, most of us
are used to just throwing them into baked goods or smoothies. It’s hard to create new habits when old routines are deeply entrenched. But flax seeds should be soaked, and they are high not only in phytic acid, but also in phytoestrogens (source). So the more they’re predigested, the more balancing they become: less problematic to our hormone levels.
Best ways to soak or sprout flax seeds:
- Make your recipe using a fermented product. This can be sauerkraut juice, kefir, yogurt etc. Make the recipe ahead of time, and allow it to sit at room temperature for 4 hours. Then put it in the fridge overnight or for 2-3 days.
- Make a base ferment, similar to a flax egg: Instead of mixing water with flax, mix kefir, yogurt, sauerkraut juice or another fermented product with the flax. Allow it to sit at room temperature for 4 hours. Then put it in the fridge overnight or for up to 6 days. Use a scoop of this base in any of your recipes, instead of raw flax seeds or flax eggs. The seeds in the fermented base will be predigested. The ratio for a soaked (probiotic) flax egg is 1 tablespoon flax or flax seed meal to 3 tablespoons probiotic liquid.
- Here’s a great Butternut Squash Muffin recipe with which you can practice this method. Simply add 1/4 cup of probiotic food/beverage, and allow the batter to sit out for 4 hours. Then refrigerate overnight or for a couple of days, before scooping it into your muffin tin and baking!
How to soak seeds for eating: Poppy Seeds
Poppy seeds are often ground and soaked for culinary purposes, to increase their flavor, or to add texture to a stew. (I used them here in a traditional Middle Eastern stew in this way.)
Poppy seeds are also unique because of their codeine/morphine content, which can actually affect the health and behavior of both kids and adults if eaten in large amounts, or if given to a baby (source). Soaking poppy seeds in water for just five minutes, and then discarding the soaking water reduces their codeine/morphine content by 50%!
For the small amount of poppy seeds most of us eat, it’s not necessary, in my opinion, to reduce their antinutrients. However, if they’re allowed to ferment in any kind of a souring batter, that process will make poppy seeds more nutritious and certainly have a benefit, also making them gentler on our digestion. So if you can, do.
How to soak seeds for eating: Hemp Seeds
For years I didn’t understand why the Weston A. Price Foundation discouraged the consumption of hemp seeds, until finally I was able to ask Sally Fallon herself, through a mutual friend. I got a good answer: polyunsaturated fats (source). Our bodies do not benefit from polyunsaturated fats (source), and hemp seeds are full of them. So really, we shouldn’t eat hemp seeds regularly. When we do eat them, they’re only high in phytic acid when unhulled, and most hemp seeds are sold hulled.
If unhulled, they could be soaked in salt water, then rinsed, or put into a fermenting batter. See the section below on pine nuts and larger seeds for the salt-water method and ratios. Because hemp seeds are so small, they need a shorter soaking time of just two to four hours.
How to soak seeds for eating: Sesame Seeds
Sesame seeds may be small, common and popular, but they also have a big secret: They are higher in phytic acid than any other food! Sesame seeds should always be purchased hulled, and/or they should go through some form of pre-digestion before being consumed. Otherwise, sesame seeds rob us of our nutrients. That’s what phytic acid does: It binds with minerals from our food and robs us of that nutrition.
Sesame seeds are also high in lignans, which are a class of phytoestrogens — They’re hormone altering, should not be eaten regularly or in large quantities and improve, like soy, through fermentation.
The easiest solution to both the phytic acid and the lignans in sesame seeds is to buy hulled tahini or hulled seeds, both of which have the majority of their antinutrients stripped off when the outer hull is removed. Sesame seeds or tahini may also be added to any kind of fermenting batter or fermenting nut puree (see how here) to improve their digestibility and effects on our health.
How to soak seeds for eating: Mustard Seeds
For culinary purposes, mustard seeds should always be soaked first, because the one day minimum of soaking activates an enzyme— myrosine —that gives prepared mustards their distinctive flavor (source).
Mustard seeds are comprised of 3% phytates. Rats fed mustard protein in lab studies became zinc deficient due to the excess of phytic acid (source). Of course, most of us don’t eat large amounts of mustard! But if mustard seeds are a staple in your diet, it’s noteworthy that they can cause a mineral deficiency.
If you plan to soak mustard seeds in water anyway, for culinary purposes, consider instead soaking your mustard seeds in salt water. This acid medium will further reduce phytic acid. Some mustard recipes will use apple cider vinegar for soaking; this is a good option too. You can even soak mustard seeds overnight in probiotic whey (the liquid drained from good quality yogurt) or probiotic pickle juice. Best yet is to make fermented mustard! Here’s a good, basic recipe.
How to soak seeds for eating: Fenugreek seeds
Perhaps surprisingly, fenugreek seeds, which we often see as an ingredient in curries, are very high in phytic acid (source). Fenugreek seeds, which have been studied quite a bit for their phytic acid content, are used medicinally for many conditions, including: digestive issues, blood sugar regulation, to reduce inflammation, to increase milk supply in lactating women, to increase exercise performance and to increase libido. Sprouting is a common way of reducing phytic acid in fenugreek; and it’s proven to be effective (source). Soaking has also been shown to increase the seeds’ nutrition and to reduce their phytic acid significantly (source).
Fortunately, we have no shortage of information on how to make fenugreek seeds healthier! Soak the seeds, ferment the seeds, put them overnight in yogurt or kefir, make a tincture with them using apple cider vinegar, put them in kombucha. Boiling and roasting the seeds also reduces their phytic acid, but not as much as soaking, sprouting or fermenting — just as we would expect! (source)
Soaking: Pine nuts, Sunflower seeds, Watermelon seeds and Pumpkin seeds
Pine nuts, sunflower seeds, watermelon seeds and pumpkin seeds are all seeds that need to be soaked. Their soaking method mimics how we soak nuts: For every 4 cups of raw seeds, cover with room temperature, filtered water by two inches, and 2 tsp. sea salt. Stir well to dissolve the salt. Leave out overnight at room temperature to soak. Drain them in a colander; and rinse them well. If you suspect old seeds, or possible rancidity, or mold, add 1/2 teaspoon vitamin C powder to the salted soaking water. This will kill any potential mold.
The seeds can now be dehydrated or used wet in recipes. Dehydrating and then carefully roasting these seeds further reduces their phytic acid.
Also, see my cookbook here, where these seeds are always soaked as part of the recipe. The cookbook features mostly nut and seed-based baked goods, prepared with predigestion in mind.
Soaking: other seeds
Technically speaking, all grains, legumes and nuts are seeds. Therefore, they all benefit from soaking. Most grains benefit from soaking overnight in a water and apple cider vinegar solution. Most legumes improve from a long soak in plain water; some need to be fermented. Nuts are best soaked in the same salt water solution outlined above for the larger seeds.
What about the tiny culinary seeds like caraway, cumin and fennel? These seeds are estrogenic, but historically have not been soaked; yet oils and extracts from these seeds have healing properties. So they are perhaps the exception to all other seeds (source). Of course, nobody eats very many caraway seeds; so any phytic acid they contain is somewhat negligible. Pomegranate seeds are not soaked either.
Lastly, in response to a reader’s question: milk thistle seeds. Milk thistle seeds increase estrogen for some women. Anyone with endometriosis, or at higher risk for breast, uterine or ovarian cancers should avoid this herb (source). I personally started taking milk thistle seed powder and quickly found it was estrogenic, as my cystic breast tissue returned overnight! For those who would like to take this herb, I highly suggest fermenting it, as fermentation reduces phytoestrogens in estrogenic seeds. Soak the seeds for four hours in probiotic yogurt, and then place in the fridge overnight. Small batches of the soaked seeds could be made weekly.
One more “predigestion” recipe…
Here’s one more recipe for fermented (sourdough) batter. It’s a waffle batter recipe and gives you another opportunity to ferment your seeds, by providing a batter recipe that already incorporates the concepts discussed in this article. You can add your favorite seeds to the batter before it sours.
tessadomesticdiva says
I have never soaked my seeds, so this is very interesting! i would do a salt water bath I think!
Megan says
Oh good, Tessa! I’m so glad this is new information that you have now! I hope you try it. 🙂 🙂
Sarah Dagar says
I’ve never soaked nuts etc. ever (except Almonds).So the salt water is always discarded…does it it take any nutrients away at all?
Megan says
Hi Sarah, no, the almond soaking water or other nut/seed water does not take away nutrients. This process awakens the nut/seed and makes the nut/seed itself much more nutritious. The water contains some anti-nutrients, so it is not ideal to keep and ingest it. Thanks for your question.
Leonel says
Hi Megan
I’ve always soaked nuts and seeds overnight, ( and remove the peel of the almonds the next day) but never I’ve never used salt or apple cider vinegar. Yet, they’re definitely easier on my digestion anyway. Thanks for the info.
Robin Rainbow Gate says
This is a fabulously detailed article. The best and most thorough collection of information and instructions for each type of seed, with examples, recipes, and options from soaking to fermenting. Thank you for all the work that went into compiling this information.
Megan says
Thank you Robin. So kind. That was my goal, and I’m so happy it’s helpful. 🙂
Alicia says
I agree!! Thank you SO much for this!! I know I should soak nuts but have been lazy. Its challenging because I love baking with almond flour and it’s so convenient but a few extra steps will be worth it. So great to learn about all the seeds too! It’s time to start soaking!!
Megan says
I agree, Alicia, would that almond flour never entered our lives, because it’s hard to stop using something so convenient. Great for you to make the changes needed, and soaking is so rewarding. 🙂
Alicia N Raymond says
Thank you! 🙂
Fit in Progress says
I learned so much from this post! I’ve read about soaking almonds before but not other seeds. So interesting!
Megan says
I’m so glad!! Thank you for commenting! 🙂
suresh says
Thank you very much Maa`m for this useful information about soaking of seeds. I have one query. After we have soaked the seed say Flax seed over night , can we allow them to dry after draining water and then store them in some glass jar etc for use for a few days or they need to be consumed immediately on the same day. Would appreciate if you could enlighten us.
Jo says
I see that there was no answer to your question. I am no expert, but I do know that “Ezekial Bread” is a bread where all the ingredients had been sprouted, then the sprouts had been dehydrated at a level, where they would maintain their Live food status. (not High heat) THEN, ground up to make this bread. (as best to my understanding) Hence, I would think that what you ask is possible. My own, next best answer would be…if you do this. I would use it as soon as possible. Which, you probably would because it is so labor intensive! I hope you find this after all this time!
RecipestoNourish says
This is so helpful! I’m especially grateful that you covered chia seeds and flax seeds. I love that porridge idea for the chia seeds, and the #1 tip for that too – such a good idea! Thanks for talking about the less talked about seeds like pomegranates and fennel. Great post Megan!
Megan says
Thank you, Emily! Much love and appreciation! 🙂
Patrick says
What’s the point of eating hulled sesame seeds? Most of the nutrition is lost!
Renee Kohley says
I tend to do salt water more! But we do use chia or flax here and there without soaking – I need to get back at that!
Megan says
Researching this article helped me too, to see how far-reaching this issue is, and how it’s easy to let go of these methods, but it’s so rewarding to include them. Thanks for your comment, Renee!
Antoinette says
Hi Megan. Thanks very much for this. I make a linseed loaf by grinding the seeds into meal. Does it have the same effect to soak the meal in one of those mediums after grinding? If I soak the seeds beforehand they won’t grind well and I prefer the seeds ground for this loaf. Thanks!
Megan says
Hi Antoinette, you’re welcome and great question! As long as you’re soaking the seed meal in a probiotic or acidic medium like ACV (not just salt water, in which case you need whole seeds, and they need to be rinsed afterwards), yes, that works! Meal, as opposed to whole seeds, can be soaked/fermented for an effective reduction of antinutrients! 🙂
Stephanie says
Hi Megan, thank you for sharing your guidance and recommendations I truly appreciate it beautiful soul. Following the previous comment, if I soak ground flaxmeal over night to put in my smoothie, would you recommend I soak in ACV or water (is just water ok with a bit of salt even?) and then would I need to rinse or is it ok to put straight into my smoothie as I imagine the flaxmeal will soak up the liquid much as chia seeds would. And would I do the same soaking method for chia seeds for smoothies? I truly appreciate your time and consideration thank you beautiful soul! 🙂
Oh and with Hemp Protein powder then that has only hemp protein in it would this need to be soaked overnight in water before blending with other ingredients in a smoothie the next day?
Megan says
Hi Stephanie, and happy to help! 🙂 With flax, chia and hemp, it would be best to put a small amount of probiotic liquid and water (like living sauerkraut juice or [even dairy-free] yogurt) with them, stir and leave out overnight. Then, no rinsing in the am, you can just put the whole “blob” 🙂 in the smoothie.
Raia Todd (@RaiasRecipes) says
If I didn’t love traditional cooking so much this would be utterly discouraging. Haha! So, have you ever soaked sesame seeds before making tahini?
Megan says
Aw, Raia, I LOVE your honesty!! No discouragement needed! 😉 I think that’s my specialty: the bad news and then the good news!! Because I’d get overwhelmed too if there weren’t great solutions. So, yes, I make fermented hummus, for example! It’s easy and we LOVE it. Re tahini, the article mentions buying hulled; that’s the key point to start with! Buy hulled tahini; it’s not hard to find. Then proceed with your recipe, and ferment it if you can. Comment again with any specific recipe questions you may have, and I’m happy to try and help!! Re sesame seeds, I don’t soak them. I just buy hulled seeds (the white ones). And then I ferment them if I can. (But you could soak them…)
Ben says
Hi Megan,
I’m interested in your fermented hummus recipe – can you please share?
Do you sprout your chickpeas before making hummus?
Usually I soak, sprout and cook them before putting them in a meal or freezing them for later use.
Many thanks!
Megan says
Hi Ben, I haven’t published my fermented hummus recipe, but here’s my dear friend’s, and she’s a pro: https://traditionalcookingschool.com/food-preparation/recipes/lacto-fermented-hummus/ For dairy-free readers, sauerkraut juice can be used in place of whey to inoculate the ferment. The added step of sprouting chickpeas is ideal but less necessary with the fermentation. Cheers!
Yvonne says
What an informative post. So much gret information. I never really thought about soaking my seeds but after reading this, I will be doing so in the future. Thank you
Megan says
I’m so glad, Yvonne! Thank you for commenting!
Joni Gomes says
So much great info here, thank you!
Hope says
What a great article Megan! I love that you have covered everything is such detail it is so helpful. I often soak in salt water but haven’t used fermented products. I am going to give this a try! I can appreciate the thought and time that went into writing this informative blog post so thanks for sharing, have pinned!
Megan says
Thank you, Hope. I appreciate your kind words, and I’m so happy the article is helpful. I hope you enjoy the fermentation method. I find it the most exciting!! 🙂 Blessings!
ChihYu says
Sesame seeds and toasted sesame oil are used in small quantity in Asian cooking. For people who are allergic to these items, I’d say skip the seeds because they are mainly for decoration. Toasted sesame oil is mainly used as garnishing before serving a dish or used as marinade seasonings. Typically 1-2 tsp for 1.5 lbs meat. You can totally replace it with olive oil instead. There are many high quality sesame oil and sesame seeds made in Japan and are in excellent quality. Unfortunately they are pricy and hard to find in the US. Luckily I haven’t heard anyone addicted to sesame oil or seeds :))
Jean says
Such a great article! Thanks for such a comprehensive breakdown. I don’t always soak my seeds but now I’m thinking I should do it more!
Megan says
Thanks, Jean. I’m glad it was helpful! 🙂
Carol Little R.H. @studiobotanica says
Super informative article. Thank Megan. I confess I rarely soak or prepare seeds this way and perhaps it’s time to start. I don’t use a lot of seeds but appreciate the suggestions like the overnight Chia, for example, to incorporate the method, in the recipe itself! I will try both methods and see what works best for me.
Q: When making fenugreek tea — are you suggesting people soak the seeds before making the infusion?
Megan says
Hi Carol, thanks! I’m glad you’re considering soaking more often! In regard to soaking fenugreek seeds before making tea, if you soak them, you will be helping to release their fuller nutrition.
Kari says
Thanks for such a great detailed article, I really learned so much reading this! Hemp seeds were a surprise to me, had no idea I needed to soak them!
mary says
I am confused about what to do with the water one uses to soak seeds like chia and flax. I grind chia and flax (one tablespoon of each) together and put it in the refrigerator over night. The next morning I drink the entire mixture as part of my IBS routine. Since reading your article, I am now questioning if that is safe to drink the entire mixture considering the phytic acid problem. I am familiar with soaking almonds to remove the phytic acid. With this process, I remove the almonds from the water, throw the water away and rinse off the almonds. Do I need to use a similar procedure with flax and chia?
Thank you for all of this information
Megan says
Hi Mary, I’m not sure I understand your question. Can you explain a little more what you mean? Thank you!
Jill says
I want to eat chia seeds because of their omega 3. I’ve tried putting them in water in fridge overnight but couldn’t eat them they caused me pain. You can’t rinse them after soaking due to the gelatinous stuff they turn into. So, are you saying I can just put them In some plain Stonyfield yogurt for 4 hours at room temp and then in fridge and they would be fine like that? Does Stonyfield yogurt count as probiotic enough you think?
Thank you!
Jill
Megan says
Hi Jill, thanks for the great questions. Stonyfield yogurt does have a good probiotic count! So that’s good news. Yes, just what you said: You can soak your chia seeds in it overnight for reduced antinutrients. 🙂 Magical and easy! However, if unsoaked chia seeds cause you pain, it may be wise to find seed alternatives for a time. Not everyone should eat seeds (or nuts). Tigernut flour might be a better option to consider (https://amzn.to/2zIQLzy) And the best source for omega 3s, if you consume seafood, is virgin cod liver oil (here’s one in capsule form so you don’t have to taste it: https://bit.ly/2Li1Eg4). Best wishes!
Robin Rainbow Gate says
Hi Megan, I have a similar question as Mary’s – it’s not possible to throw out the water after soaking chia and flax because it becomes too gelatinous. I don’t eat yogurt (lactose) so is there another solution? And are you saying that the water/gelatinous “stuff” has the anti-nutrients in it so it’s not okay to consume chia and flax simply soaked in water? Or is it okay and if so, what makes it so? Thanks so much. Hope you can address this question!
Megan says
Hi Robin, thanks for your questions. The soaking liquid for the seeds needs to be acidic (and will not be drained). The acidic medium will reduce phytic acid. You can choose from any non-dairy acidic medium: non-dairy yogurt, sauerkraut juice, water with apple cider vinegar added. This acid produces the enzymatic response for which we’re looking.
Robin says
Thank you, Megan!
Megan says
You’re welcome! 🙂
Ben says
Hi Megan,
I have always soaked my chia seeds in just water.
How much Apple cider vinegar should I add?
Currently I soak about 1/4 cup dry chia seeds with 1 & 1/4 cups water overnight in the fridge.
Also do I need to leave it out of the fridge for a bit first?
Many thanks!
P.S. When soaking & sprouting chickpeas before cooking them, is soaking in water sufficient or should I also add ACV? Same question for beans which are just soaked overnight in water and then cooked?
Thanks
Megan says
Hi Ben, just 1/4 teaspoon of ACV will be good for your chia mixture. Yes, best to leave out of the fridge for 2-4 hours. For chickpeas and most beans, soaking in plain water is best. Thanks.
Kelly says
Hello, thanks for the informative article. I’ve always soaked my nuts and seeds, but not flax. For flax, I would grind the whole seed and then use, so do you recommend skipping the grinding part and just soaking as you describe? Or grind, then soak? Which is better? Thanks again.
Megan says
Hi Kelly, it depends on what the whole recipe is and what the directions are after that step. Either approach is fine though. 🙂 Both will work, so whichever is easier, simpler. Or feel free to write back with more details about a particular recipe, and I can help you decide.
Liezl says
Thanks for all the detailed tips. When I make a chia and flax porridge, I just soak them in almond milk for 20 mins before eating, so is it best to rather soak them in salt water (with or without a fermenting agent) and then rinse them and then add the almond milk before eating?
Megan says
Hi Liezl, yes, that’s right: better to soak in salted water long enough for them to change enzymatically. But because chia and flax absorb so much it will be tricky to soak them without them taking on the flavor of whatever you soak them in. So not too much salt will be important I think. Then rinse and add your milk.
Pat says
Hi, thanks for the information. I’m soaking brown flax seeds in salt and vitamin c ascorbate, hoping the flax will be ”’supercharged” with vitamin c. How long should they soak, and should the mucilagenous water be rinsed off before making a smoothie?
Rue Jacks says
Hi thanks for theat useful information. I have a query about flaxseeds, I have been soaking and then fermenting (2 step process) and then using dehydrator to make flax biscuits. However I’m not sure if that is enough to get absorbed when I eat them as the seeds are still whole. wondered what you thought about this.
Megan says
Rue, can you grind them first? Or ferment the dough/batter before dehydrating?
Sara says
Hi Megan! I whole-heartedly agree with Robin Rainbow Gate – ‘best and most thorough collection of information and instructions for each type of seed’!
Was hoping you might have a take on milk thistle seed? Not for recipes, just the preparation – any idea how to soak the seed but to then remove the -very bitty & tough when ground- bran?
Megan says
Hi Sara, I don’t. I’ll enjoy looking into it, but may not have an answer right away. Best wishes and thanks! UPDATE: See comment below. 🙂
Megan says
Hi Sara, I am following up on your question. I found that milk thistle seed powder is very palatable, if you buy the seeds fully ground. If you have the seeds already, I recommend this spice grinder, which is the one I have for seeds: https://amzn.to/2EKP44S However, I also found the seeds to be highly estrogenic, on par with soy isoflavones, as written about in Mark’s Daily Apple and here: http://vri.cz/docs/vetmed/46-1-17.pdf. While there is much debate online about whether or not milk thistle is safe (some argue its benefits to the liver outweigh its estrogenic risks) I found just the opposite personally as I had a considerable estrogenic spike overnight from the herb. I have written more about this above in the article itself and included my suggestion for how best to ferment milk thistle seed to reduce phytoestrogens for those who wish to take it.
Heidi Jones says
Many sources online say that hemp seeds contain no phytic acid and don’t need to be soaked. They also supposedly have a good ratio of omega 6 and 3 fats, so I don’t see why they’d contain more polyunsaturated fat than other nuts and seeds.
Megan says
Hi Heidi, this post shows that the omega 6 to 3 ratio is not ideal for frequent consumption: https://www.thespruceeats.com/hemp-seed-nutritional-information-3376946 And the next link zeroes in on the phytic acid content: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873519/ Thank you for your question/comment!
Susilo - says
Hi Megan, I’m confused as well. I read the same things as Heidi, that many articles said hemp seed does not contain phytic acid and does not need to be soak. The article you linked above doesn’t seems to said anything about phytic acid.
Megan says
Hi Susilo, thank you for your question. Here’s a good PubMed study that’s very clear: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873519/ It says, “Regarding antinutritional compounds in seed, a high variability was detected among all genotypes analyzed and phytic acid was particularly abundant (ranging between 43 and 75 g kg−1 DM). In conclusion, our results reveal noticeable differences among hemp seed genotypes for antinutritional components, oil and protein content. Collectively, this study suggests that the hemp seed is an interesting product in terms of protein, oil and antioxidant molecules but a reduction of phytic acid would be desirable for both humans and monogastric animals.”
Susilo - says
Ok I just found here that hemp seeds does contain phytic acid :
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873519/
https://rawfoodsolution.com/phytic-acid-and-the-raw-food-diet/
Megan says
Great! 🙂
Lisa Hair says
I used to believe the phytic acid soaking drill, but learned in the book “Understanding, Preventing and Overcoming Osteoporosis” by Jane Plant CBE, that it is a myth based on a limited study done long ago on a few puppies. She says phytic acid from these sources also has proven beneficial properties, so much so that it should be considered “Vitamin P”! Separately, I read a recent doctoral thesis from an Austrialian nutritional medical university program that tested if phytic acid was actually removed if nuts and seeds were soaked in water or salted water, whole or pre-ground. Turns out, soaking in either water or salt water does not remove phytic acid anyway unless the nuts/seeds are pre-ground in which case the nutrients are largely soaked out as well. I still soak whole nuts and seeds in water to germinate, but the phytic acid reason really doesn’t stand up when researched to its source.
MJ says
Lovely- thorough article- thank you. One question: after all the effort to soak and dry nuts/seeds at low temps, is it then detrimental to the nutritional value of the seeds to bake them, for example, in a bread recipe at 350 degrees? If you are going to be baking the seeds eventually, does it matter the temp at which you dehydrate them?
Megan says
Hi MJ, the dehydrating reduces phytic acid and gently maintains living enzyme nutrition. The baking kills the living enzymes but further reduces phytic acid, and the nuts or seeds still have lots of nutrition, like their amino acids and fats etc. So, we benefit differently, but still benefit, from both approaches. Also, texture-wise, we can’t just bake a soaked, wet seed because the texture won’t turn out right, unless the recipe is designed for that (which is rare, but my cookbook uses this technique because it’s faster and easier). Most recipes call for seeds or nuts that are dry, then made into flour, then baked. Furthermore, the baking alone after soaking doesn’t reduce phytic acid as much as that additional dehydrating step. So it is ideal. Thanks for the great question!
Melanee says
Hi Megan,
Any information on the need to soak coconut and blanched almond flours?
Megan says
Hi Melanee, yes, there is lots of info on that topic. You do not need to soak either. The big issue is that it’s super important to buy organic almond flour, because it’s one of the foods high in glyphosate-residue when conventional. Scary. Also, best to avoid almonds whenever you can in general; here’s an article that explains: https://eatbeautiful.net/2013/11/20/why-most-almond-butter-is-bad-for-you/
Joseph Spicciani says
How long should seeds be soaked?
Megan says
Hi Joseph, a minimum of four hours or overnight, depending on the situation, seed and recipe.
Taylor Casey says
Hi there! Thank you for this article! What are your thoughts on seed cycling for balancing hormones? It seems to be very popular right now. But if these women aren’t soaking the seeds that they are eating every day couldn’t that be harmful? They grind the seeds and have them every day. Going through 4 different seeds in the month.
Megan says
Hi Taylor, great question. I have read accounts of its effectiveness, but firsthand I’ve seen the dangers of eating estrogenic seeds regularly. Two cases come to mind: Both women ended up making their cycles worse and abandoning the approach. Certainly it has a lot of advocates. I think most of us should stay away from flax, be cautious with regular seed consumption and use other methods in general for balancing our hormones. For those who successfully use seeds for seed cycling, it is important they are soaked for the reasons discussed in this article. The one great thing about seed cycling is that it’s raised many people’s awareness about the hormone altering effects of seeds. Thanks!
This Guy says
Are there references/sources that can share how/why they found estrogenic, i think the word was, parts to the seed’s nutrition/digestion properties? Soy everything has been avoided due to back and forth debates and “proof” on both sides of that one.
Lore says
I’m confused. What is a flax egg? Thanks.
Megan says
Hi Lore, sure. Flax eggs are simply a combination of flax and water (a certain ratio) that replace eggs in baking.
rachel landau says
hi Megan
thanks for your blog on such an important aspect in our food.
I wanted to ask you
1. some people say that whole sesame has higher calcium content than hulled.
is it not better to soak whole sesame and like this you have removed the phytic acid and kept all the health benefits to a maximum.
I understand that to eat it whole has an additional problems that it passes through u and doesn’t digest properly – so I would grind it.
but in terms of nutrition isn’t whole soaked sesame the best?
also I don’t understand the difference between soaking fermenting and sprouting – is it not enough to soak in water? when do u use water and when vinegar ,salt water etc. can you please explain the 3 terms and when and for what u use them?
also one more thing – you wrote that sesame seeds are hormone altering. is that also when its been soaked and the phyric acid removed?
thanks a very lot
looking forward to hear from you
patric says
rachel landau: per cronometer, 1 oz of unhulled sesame seeds 27% of rda for calcium. 1oz hulled sesame seeds just 1% of rda for calcium. So hulled sesame seeds are virtually pointless to eat for calcium!
Brigitte Sohail says
Thank you for that information as I have decided to start making my own oat and nut milk.
I was wondering what the process of shop bought peanut butter wether the nuts would be soaked before hand or does roasting the nut have the same effect? I always buy organic peanut butter with nothing but sea salt added
Megan says
Hi Brigitte, unfortunately all pre-made peanut butter is problematic: with toxins, not soaked, with lectins, rancid etc. Even organic. If you’d like to keep eating peanut butter, you can soak them overnight in salted water with Vitamin C added to kill mold and toxins, then rinse and dehydrate. Then roast. Then puree with sea salt. This multistep process yields a more delicious peanut butter and much healthier/safer.
RT says
Interesting string of questions and answers, I’ve learned a lot. May I ask; in soaking flaxseeds that flaxseed oil is produced ? If so, are the steps for the home cook explained here.
Soaking would remove the mucus, one step closer to the oil inside.
Genevieve says
Is there a recipe for the lovely bread in the top photo? ?
kerry kichinko says
should fenugreek seeds be ground before eating? it it better to grind them and then soak them? I want to put them in my kefir oats soaked overnight. is it ok the eat them that way ( there’s no soaking water to discard) ?
Ann-Marie says
Thank you for writing such an informative article. I have trouble tolerating fermented foods it seems to flares up autoimmune condition causing joint pain. Can I soak my flaxseeds in lemon juice and water solution instead to make them more digestible?
Megan says
Hi Ann-Marie, yes, you can use lemon juice and water to soak your flaxseeds. 🙂
Tara Gadd says
Hi Megan
Thanks for the great article ?
I make a coconut bread with 1/4 cup golden flax meal. I wonder how much yoghurt would you add to ferment the flax meal? The recipe has 2 Tbs of yoghurt in it would you just omit this & adjust the amount of coconut milk?
Thanks again ?
Megan says
Hi Tara, I’m sorry for the late response! I need to see the full recipe to help, because I can’t quite make it out with your mention of yogurt and coconut milk. Feel free to share it here typed or a screenshot/snapshot of it, and I’m happy to help. From what I can gauge, sounds like you need to increase the yogurt in place of part of the coconut milk to aid and allow the fermentation.
Peggy Pf says
Oh My! I have started eating so many chia seeds, mostly in coconut milk, but also as seed crackers with so many other seeds… sesame, pumpkin, sunflower. 🙁 I thought I was eating healthier but didn’t know about the phytic acid until moments ago. That is how I found your article. To make the seed crackers I use hot water then bake at 300 degrees F for 40 minutes. Will this help remove the phytic acid? The seeds don’t soak, i just stir until a gelatinous ball is formed then bake. Help! I love these crackers and they have helped weaken my sweet tooth. THANKS!
Megan says
Hi Peggy, yes, baking does further reduce phytic acid. But it’s best to soak first and then to bake. You can look for a soaked cracker recipe or adjust yours. 🙂 For example, you could sub 1 tablespoon apple cider vinegar for some of the water in this recipe: https://mayihavethatrecipe.com/flax-chia-seed-crackers-vegan-gluten-free/ and let it sit out before baking. I’d have to see your recipe to know how to adjust yours, but many recipes are adaptable to the soaking step.
D Brooks says
So appreciative of this 411! I make a cold buckwheat cereal sweetened with stevia. Will soaking my ground chia in ACV make it taste bad?
Megan says
You can adjust to your taste. Ratio-wise, it doesn’t take a lot of ACV to change the pH of the soaking water.
Gauri says
Hi Megan!
Thank you for this information article.
What about nuts like almonds, walnuts, cashews and pistachios. Do we have to soak them in water + acidic medium?
I regularly eat soaked nuts and seeds, so this article has been highly informative for me.
Megan says
Hi Gauri, you’re welcome. I’m so glad. 🙂 With nuts and some larger seeds, we soak in salt water. If you don’t already do this, here is the method: https://eatbeautiful.net/2014/04/22/how-to-sprout-nuts-and-seeds/
Jane says
Hi Megan,
I am a senior and take a tsp of store bought flax seed oil daily. Should I stop because of any phytic acid or is the oil okay?
Many thanks!
Megan says
Hi Jane, good question. Flax seed oil does contain phytic acid. If you find it noticeably helpful for hormone levels or other reasons, up to 1/2 a teaspoon daily is considered safe by some in the traditional food community. I don’t personally take flax oil because it doesn’t convert efficiently into omega-3s. A person would need to take a LOT to get usable beneficial fatty acids. It is also estrogenic, although that is helpful for some seniors. Definitely decide with a good functional medical doctor if you can. But if you take it just for fatty acids, I believe there are better sources. Blessings!
Gail says
My Goodness! I just bought a huge bag of Milk Thistle seeds and was curious about how long to soak them and found this page. I’m 65 and have always let nature do what it wants so I’ve never messed with my hormones, and now after reading your cautionary I’m tossing my seeds into the compost bin! THANK YOU so much for this great information!
If anyone is curious about their flavor I found it to be sort of like rye. I was planning to make crackers in my dehydrator along with other pre-soaked nuts and seeds.
Tecwyn Griffiths says
Hi, great article and I am now soaking my seeds. I use ground flaxseed (also called flaxseed meal) in my smoothies every morning. Should I soak this overnight too? If yes, I assume it will form like a water gel around it when soaking – should I drain this away before putting it in my smoothie?
Megan says
Hi, no need to drain. 🙂 Best wishes!
Barbara Phillips says
This article makes me never want to eat another seed…ever! I thought I was doing great and improving my health by putting chia, hemp, and sunflower seeds on my salad every day. Quite frankly, this article kinda pisses me off because now I feel like I’ve been doing my body/health harm. I bought a hydrator because of articles I read about soaking nuts. I soaked almonds and walnuts in salted water, put them in my new hydrator for hours, and wasn’t impressed by how they turned out. They’re in my frig in glass ball jars, and I put the walnuts on my salad as well. At least I got that one right! I snack on the almonds but they’re not crunchy anymore. I returned the hydrator and swore off dehydating anything. But then two days ago, I ordered a different dehydrator (expensive but not Excalibur) and it will arrive in a few days. I’ll try again but all this is costing me a lot!!! Bought a reconditioned top of the line Vitamix ($500 reconditioned) and made a smoothie yesterday. Every day I have fruit/spinch/kale smoothie and a glass of fresh carrot/beet/celery juice. It’s a lot of trouble and money. NOW I have to soak my chia, etc. seeds? I just won’t eat them anymore. I can’t think of anything worse than the gel texture of soaked seeds. I will gag if I have to ingest that!!!! I just can’t do it! So you’re saying that 2 years of buying seeds (chia, hemp, sunflower) has been a waste of money and effort. Again, that kind of angers me!!!!!
Jennifer says
Hello Megan, thank you for this informative post! I am planning to soak pumpkin and sunflower seeds tonight, and was wondering how do you roast nuts and seeds after dehydrating them? Also, if I do roast after dehydrating, will the nuts and seeds impart the same amount of nutrients or will some be lost?
Thanks so much for your help!
~Jennifer
Megan says
Hi Jennifer, I’m sorry to see your question so late! Just in case I’m not too late, you would roast at 325 to 350 degrees and watch them closely. Seeds like pine nuts burn very quickly. There is actually an added benefit from roasting, and that is that it further reduces phytic acid.
Jennifer says
Hi, Megan! Thanks for replying; it’s much appreciated. 🙂 I’m just wondering now, about how long does it take to roast them; or in other words, how do I know when they are done?
Thanks again! Your site has been so helpful to me!
~Jennifer
Megan says
Hi Jennifer, it will vary depending on the seed, anywhere from 10 minutes to 25. You can watch them closely, look for them to be golden brown to brown in spots, without getting black or too dark. They are also very aromatic, so you will smell them wonderfully when they are ready.
Jennifer says
Thanks so much, Megan; I will do this, and I’m looking forward to the finished product!
All the best,
Jennifer
Megan says
You’re welcome, and all the best to you too! 🙂
Jennifer says
Hi Megan!
I just wanted to say that I roasted my seeds (sunflower and pumpkin) just the way you described, and they were absolutely DELICIOUS! <3 You're right–the aroma is amazing! 🙂 They roasted pretty quick (less than ten minutes) so it's a good thing I watched them closely as you said. All in all, they were a hit with the family and I just wanted to say thank you for taking the time to explain how to roast them! 🙂
Sincerely,
Jennifer
I. Rose says
I am confused about ground flax seed. Your muffin recipe (the link) says to use ground golden ground flax. What are the steps for soaking and them grinding the flax seeds??
Thanks!
Brooke says
I just want to say that it may not be worth the time to soak.
https://www.noted.co.nz/health/health-nutrition/why-the-claims-made-for-activated-nuts-dont-stack-up
Megan says
Hi Brooke, thanks for your comment and concern. I’m sorry that article ranks so well in search engines. It is false news. The actual study that article is supposed to be based on is not linked to within the article, nor can I find it. That article has no citations or links to studies. Do you have a link to the actual study? That is just an article about a (non-existent or poorly executed?) study and with no specific data. From personal experience, soaking nuts/seeds for me has made a huge difference in my digestion. I can not eat raw nuts or seeds without a stomach ache, nor simply roasted. But soaked nuts and seeds are a gentle staple. Soaking certainly awakens the nut/seed and makes it easy to digest. Also, more importantly, there ARE actually not only many studies about the effectiveness of soaking nuts and seeds, but also internationally many people groups would be malnourished if not for their native practices of soaking and cooking. Here’s one study that links to others: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325021/#CR103 As they say, “Phytic acid content is drastically reduced during soaking plus cooking.” As mentioned in the article, gardeners and nature prove this process annually, as does the simple and quick process of soaking sunflower seeds. Sunflower seeds quickly go from being dormant to actually germinating visually. Salted water takes them from indigestible and high in phytic acid to a living plant that’s easy to digest with reduced phytic acid. One only needs to think about the pH of the soil and the annual process of nuts and seeds creating trees to know that soaking emulates nature’s design and works, taking the nut from a storage position, which is what phytic acid is, the storage form of phosphorus (the plant’s energy).
Ankita Mistry says
Hi,
Thank you for this very helpful article. I’d like to know which seeds, after soaking in water, needs to be rinsed and which seeds soaked water can be used for consumption?
Megan says
Hi Ankita, ideally you’ll rinse any bigger seed that you soak in salt water, like a sunflower seed. Any seed that soaks in water with apple cider vinegar, sauerkraut juice or whey can be consumed directly without rinsing, or used at that point in a recipe.
Dijana says
Hi there Megan . Thank you for the great article. I’ve been drinking lots of nut and seed milk. So now I see that I was not doing my body favour 🙁 . Oh what is the healthiest plant based milk in your opinion to drink in a duly basis ? Also all the hummus I eat Omg Thank you
Megan says
Hi Dijana, you’re welcome. The question is a little involved because there are multiple considerations. So here’s what to consider: freshness of nuts or seeds, so you don’t buy and use rancid ones. Whether or not it has a husk, because the husk has more phytic acid (so certain seeds like hulled hemp or macadamia don’t have this issue). The fatty acid profile, because we don’t want to eat too many omega-6s, which rules out almonds but includes nuts like walnuts. Lastly, some nuts are sprayed quite heavily, so even though it’s a lot more expensive, the best bet is to choose organic or pesticide-free nuts or seeds. I think the best routine is to rotate a few different nuts or seeds that have been soaked and have higher omega-3 profiles or good fats. Coconut milk is another good option, as is tiger nut milk, although it’s pricey. There is also avocado milk. (https://eatbeautiful.net/avocado-milk) Regarding hummus, the best thing to do is to make fermented hummus, which isn’t hard to make and is delicious: You can make a vegan version of fermented hummus by adding any probiotic food to the purée (like sauerkraut juice or fermented garlic).
Then transfer to an air-tight container and leave it out at room temperature overnight before transferring to the refrigerator. I hope all that helps! Good for you to make these changes. If you make them slowly, they can be fun and life-giving, I have found. 🙂
Mohit Bajaj says
Brilliant article. I am more of a newbie to nuts and seed world but nonetheless I have seen incredible improvement to my health (visible signs are in nails and hair) in last 1-2 months. Given that you understand a lot I have a general question. My way of eating nuts is to soak overnight: Almonds (10)+walnut(1)+Cashew(3)+(sunflower+pumpkin+sesame) seeds and a couple of hrs soaking chia+basil+ganden-cress seeds. I mix them with a glass of water and further using in a mixer I make kind of shake (nothing but water is added). To sweeten this I add raisin and dry fig. I do this five times a week. My questions is : 1) Am I eating too much; I haven’t observed any weight gain 2) is this a good way of eating nuts/seeds.
Ren says
HI Megan,
Thank you so much for sharing, truly grateful for the knowledge for a newbie like me. I just wanted to clarify on hulled hemp seeds please. If they are hulled, we do NOT need to soak them – is that correct?
Jodee says
Ola Megan, great article sistar, super helpful, thank you… I drink the “infamous” Limon Chia (Lemon chia water) on the daily… would you suggest soaking and rinsing in water beforehand or does the lemon assist the transformation of the seed? 🙏🏼✨🌿
Megan says
Hi Jodee, sure, if you allow the chia to sit in a warm area in the lemon water, that would be good! No soaking or rinsing is necessary. 🙂
Ren says
HI Megan,
Thank you so much for sharing, truly grateful for the knowledge for a newbie like me! I just wanted to clarify on hulled hemp seeds please. If they are hulled, we do NOT need to soak them – is that correct?
Thank you!
Megan says
Yes, Ren, that’s correct in regard to phytic acid. There are likely some additional benefits from soaking, but it’s not necessary. You’re welcome! 🙂
Sandy says
Thank you so much for this informative article! I had read in many places that if your grind chia and hemp seeds, you dont need to soak them. Is this incorrect information?
Megan says
You’re welcome, and right – that’s incorrect. Grinding makes the seed smaller but does not neutralize antinutrients. Hemp seeds that are hulled are fine. But chia need to be soaked.
Khaleila says
Hello Megan!
Question: do sunflower seeds have to be shelled when they’re being soaked? Or can they be naked already?
Love this article by the way x
Best
Khaleila
Megan says
Hi Khaleila! Best to have the seeds shelled! Thank you and best. 🙂
Ed says
Whole sesame (in Tahini for ex.) has about 7-8 times more calcium than hulled sesame Tahini, and as far as I’m aware, is one of richest sources of calcium in the food domain. Are you saying it would be much better to eat hulled sesame Tahini, and try and get your calcium elsewhere?
Ed says
Forgot to mention; I soak a spoonful of Chia in a glass of water over night, then add lemon in the morning and drink it. What’s the recommended daily dose of Chia, and should I be throwing away to water in which it was soaking and drink the Chia with a fresh glass of water? any other suggestions for doing it better/more effectively (other than sprouting) would be most welcome. Thanks
Juhi Saxena says
Hello Megan,
Interesting article 😊
How can I dry roast my seeds post soaking overnight in an convection oven/cook top to ensure nutritional values are not lost.
This question applies to Flax, seasame, Sunflower & Pumpkin seeds.
Thanks 😊
Megan says
Hi Juhi, what method would you use to dry roast? Do you mean to dry roast at a low temperature in contrast to dehydrating? Dehydrating is the best method to ensure nutrition is not lost after soaking. I think this is what you mean, but using an oven or stove top at low heat, yes?
Eve says
Is sprouting healthier than just soaking? If so, would you sprout flax seeds before grinding them up? I’m confused because the grinder doesn’t accept wet things.
Megan says
Hi Eve, sprouted seeds can be dehydrated and then ground into flour. Sprouting takes soaking one step further and is beneficial, but is more work and requires care preventing mold growth.
Kelly Soo says
I have a question:
you mentioned fermenting fenugreek seeds in yoghurt. May I know if the yoghurt is good to eat after or I should throw away the yogurt as it is now contaminated by phytic acid? Cause I never reuse my salt and water mixture or apple cider vinegar mixture after soaking my seeds. I hope my question makes sense here.
Megan says
Hi Kelly, yes, it does make sense. Yes, you can eat your yogurt, too! It has helped to break down the phytic acid, but is not “contaminated” in any way. 🙂