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Which Seeds Should Be Soaked for Eating — and HOW discusses how to soak seeds for eating and why most seeds DO need to be soaked first, for best digestion.
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, lectins, oxalates, goitrogens, phytoestrogens and tannins, the more my eyes have been opened: These antinutrients exist 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 an 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 (sources 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 to 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 to 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 2 to 4 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 purée (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 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 teaspoons 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 can 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 two readers’ questions: milk thistle seeds and basil 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.
Basil seeds
Basil seeds I’ve started enjoying lately. Amazingly, these taste very fruity and like basil (at least, the variety I linked to does). Otherwise, they behave like chia seeds, creating a mucilaginous coating when soaked. Interestingly, instead of being estrogenic, basil seeds actually reduce estrogen. And surprisingly again, unlike chia seeds, basil seeds are lectin-free.
Basil seeds are used in India and Thailand for their healing properties, and always soaked first, never eaten raw. Nutritionally, basil seeds are high in soluble fiber and help with digestive issues like constipation, and they’re high in Vitamin K and iron, as well as several other minerals.
So far, I like basil seeds best in an electrolyte or yogurt beverage, in jam or in bread recipes. Basil seeds may not need an acidic medium, but they certainly benefit from it. So soaking 15 to 30 minutes in plain water is appropriate, but a longer soaking time in an acidulated medium is better.
Long soaking helps to release the seeds’ mucilage, antioxidants and digestive enzymes.
Combine up to 2 tablespoons basil seeds with:
- 12 to 16 ounces water, a splash of apple cider vinegar or fresh lemon or lime juice, a pinch of sea salt and a little optional honey or pure maple syrup; stir them in, and then wait for them to gel and thicken (15 minutes minimum) before drinking.
- a berry smoothie
- your favorite refreshing milk or yogurt drink
- overnight oats before the overnight soaking
To use basil seeds in bread recipes, first blend the seeds in a coffee grinder or similar to create basil seed meal. Then, sub it 1:1 for any flax or chia meal. I’ve been using basil seed meal in my morning waffle recipe, here.
Caution: Because basil seeds reduce estrogen, they may not be appropriate for every body, especially pregnant women. Some sources say to limit basil seeds to 2 teaspoons daily. For me, this does not seem to be an issue, as my body tends towards too high of estrogen levels. Also, because basil seeds are so high in fiber, it may be beneficial to introduce them to the diet slowly.
You can read more about basil seeds here.
Lotus seeds
I only recently discovered lotus seeds, so they’re a new addition to this article. Lotus seeds may be the healthiest seed of all, but they have one main drawback, which I’ll discuss.
Read all about How to Cook Lotus Seeds here.
To soak, the main concern with lotus seeds is the fungicides used on them during growing to prevent aflatoxin molds from growing.
The best way to combat this, as organic lotus seeds are hard to source, is: Add 1/4 teaspoon activated charcoal to soaking water. Activated charcoal is excellent at cleaning up messes. It neutralizes herbicides by clinging (making them biologically inactive) to them.
After an overnight soaking, rinse well, and proceed with the cooking instructions.
More “predigestion” recipes…
- 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.
- If you enjoy non-dairy milks, try Fermented Nut or Seed Milks. They’re super easy to make, delicious and probiotic. The recipe post shares 10 benefits of making the milks, some of which may surprise you.
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.
Ro says
I’ve been searching for an answer to this question and can’t seem to find it…
So if I soak flaxseeds (flaxmeal) or basil or chia – I do not discard the liquid, correct? And if I don’t discard it, aren’t there anti-nutrients in the liquid, same as with any other nut or seed (as you stated in another answer)?
I would so appreciate an answer to this, thanks!!
Megan says
Happy to help, Ro. 🙂 No, anti-nutrients do not go into the water. Instead, they transform and are reduced within the seed. I’m not sure where you read me stating they go into the water, but that’s not what happens. Let me know if there’s a specific quote I can clarify. Thanks! Re the liquid, it can be discarded sometimes, depending on the recipe; but it doesn’t need to be discarded. (There are exceptions: like when we soak rice, and we’re concerned about arsenic; that should be discarded. Or if the water is flavored with an acid, we can discard it.)
linda says
This is where you said it..right above sarah’s question:
Megan says
August 7, 2019 at 6:22 pm
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.
Megan says
Thank you, great. I’d be concerned about the amount of oxalates in water, for example, after cooking beets or spinach in water, but not about the soaking water of seeds. I’d also discard the soaking water for beans. So some anti-nutrients, less relevant to seeds, are going to be in soaking water. With almonds, the water would contain tannins from the skins (and cyanide compound), so there again, I’d discard. Different anti-nutrients, depending on the food. With seeds, I’d be less concerned.
Ohshinnah says
Other sources I have read do say it goes into the water and seeds should be thoroughly rinsed after soaking. Quinoa is a prime example of that, as the soaking removes saponins and I can visibly see it in the way it foams up the soaking water when i go to rinse them.
Megan says
Quinoa is one that should definitely be rinsed. It also has a bitter flavor when it isn’t.
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. 🙂
Roberta Scharon says
Hi Robin what do you think about Burcha.FLAT TUMMY SUPERFOOD BURCHA MIX (dry bulk mix)
1/4 cup flax seeds
1/2 cup sesame seeds
1/2 cup sunflower seeds
1/2 cup chia seeds
1/2 cup shredded coconut
1/2 cup cacao nibs
1/2 cup pumpkin seeds
1/2 cup hemp seeds
1/4 cup sultanas
1/2 cup diced dried mango
1/4 cup activated buckwheat (can substitute for oats, puffed rice or quinoa or leave it out).
She suggests soaking these all together in milk and yogurt overnight. What do you think??
Megan says
Hi Roberta, I like that other sources are sharing how to soak seeds to make them more digestible. The only additions I have for the information that’s shared with the recipe is to soak the seeds overnight at room temperature or in a warm location, as opposed to refrigerating the mixture. The predigestion occurs better in a warmer environment and is slowed in the fridge. I’d also caution people not to eat as many seeds as often as is mentioned. Seeds and nuts have polyunsaturated fats which we need to eat in moderation.
People of Earth says
Seriously thank you for this comment. Nowhere at all were time frames or non-mixture techniques mentioned. Detailed yes, but was looking for newbie info. Cheers!
Megan says
Great, I’m so glad, and you’re welcome! 🙂
Rosemary says
Please can one drink the water after been soaked over night, I mean sunflower seed
Megan says
Hi Rosemary, yes, but it may taste of whatever you’ve used with the water, for example, vinegar, whey or sea salt. However, it does not contain phytic acid if that’s part of your question.
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! 🙂
Lynn Burrows says
When I first started soaking almonds overnight, I saved the water they soaked in and also the rinsing water and watered an outside plant/bush that needed watering I had been in the habit of using sprout seed rinse water on my indoor plants and the result was amazing. Well, I was shocked when the water my nuts had soaked in, very quickly killed my outside bush.(and I had not included any sea salt in the soaking water). It showed me very quickly that I had best continue soaking my almonds & walnuts (+ I also soak pumpkin & sunflower seeds)
After reading the info here, I will start using sea salt in the soaking water.
Megan says
Wow, Lynn, great experiment and insight! Thanks for sharing!
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!
Shani says
It did say how long you can keep the seeds in the fridge after soaking. Go back to that part and reread it
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 :))
Karen Barle says
ChiHu, Oh my! Maybe I’m not addicted to sesame seeds, but I truly enjoy the addition they make to flavor of foods. It’s fortunate that they are something that can be found in grocery and especially Asian market. And especially lucky that I have no allergy [that I’m aware of] to deter me from being able to eat/ use them in foods.
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.
Chantel says
Super helpful article!! Thank you!! I had no idea seeds should be soaked and will share with friends and family as much as I can since we do eat a fair share! I’ve been working with a leaky gut this last year and started seed cycling this week for more hormonal regulation – but my gut was not happy as you would guess. Thanks again.
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!
Karen Barle says
If I understand correctly, the similar question was raised [later] at the beginning of Q&A about whether seed soak water was needing to be disposed like is done for almonds, by Ro and by Linda, Sept 2022.
And, in my mind I think the answer was that only water from soaking quinoa needed to be discarded like with almonds, not with other seeds, because the antinutrients in seeds would have been converted, rather than dissolved into the water.
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.”
Samia says
I think they are talking about the whole, unhulled hemp seed. The whole seed is so hard, like a little rock, that no one could eat it anyway even if soaked.
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!
A.D. says
Wait…we should stay away from flax because they present hormone issues??!!
Megan says
Hi A.D., some people will certainly become too estrogenic from eating flax. Each person must decide for themselves based on their unique body.
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.
C says
I soak my pumpkin seeds, almonds and walnuts overnight in water without salt. Is the salt needed l? I usually do ot for my mom and she is an a soul reduced diet. Also do you think I should he covering the cup/bowl the nuts are soaked in?
Megan says
Hi there, you don’t need the salt. I do think it helps the nuts soak better, but it’s not vital. Most importantly, the salt is all rinsed off and does not get absorbed by the nuts. No need to cover the soaking bowl. 🙂
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!!!!!
A.D. says
I would love to read your reply to this, Meghan! (And kindly note that the commenter IS mad, but not at you…)
Megan says
Hi A.D., I didn’t respond because I didn’t see Barbara’s comments as requesting a reply from me. It’s okay to be upset. For some people that’s part of the process in learning. In general, I think we need to be flexible and assume we’ll keep learning as we go forward, but we can’t do the past differently. My goal is to be low-stress and to keep learning, implementing what I learn as I go. Sometimes the misinformation we’re fed is with ill-intent (as is the case with Big Ag), but more often it’s innocently shared by well meaning food enthusiasts. When we know better, we do better.
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).
Daksha (Chef D) says
Hi Megan, your research is spot on and thank your for sharing in such detail. Just to add that soaking seeds, nuts and grains is right there in the original Ayurveda texts, so the doubters who are mislead by studies with no base, this nutritional requirement is necessary and always has been. Its just been lost in translation over the years and as our lives have become conditioned to listen to the mass marketing of the seeds and nuts companies, they just want there products to sell and be consumed as fast as possible. To be honest I feel that this is such an important part of the entire process of consuming these superfoods that this information should be on every packaging and the FDA should make this look into all these research and make it common knowledge so we all have a better chance at enjoying a healthier lifestyle.
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. 🙂
Calle says
Wow Megan.
Amazing work. I’ve been looking for someone that knows what he or she is talking about and I think you just nailed it.
I’ve heard people saying pine nuts doesn’t need to be soaked due to its high fat content whilst other says 7-10 hours.
Also that sunflower seeds need (everything from) 4 up to 10 hours.
And also that hazel nuts doesn’t need soaking at all.
Would you like to comment?
Phillip Harmer says
Great information on seeds regarding soaking,I’ve been using apple vinegar cider for years, I’m very much into healthy eating and lifestyle.The point is you are what you are by treating your body and mind with respect. I’m nearly 80, do not take any medication or wear glasses due to my keep fit workouts. Thank you again for information,Kind regards from the U K.
Kristin Brunner says
Hi,
My main concerns with seeds is mold. If I soak the seeds, do they NEED to be dehydrated? Can I just soak them then throw them in the food processer to grind or make into a nut butter? Thank you!!
Michaela says
Soaking seeds in salty water – I read it for a first time but deffinitelly I will try it. I only soaked seeds in water but to add salt to it – sounds that it can be more benefitial 🙂 very interesting idea and also make sense that it can start the enzymatic processes quicker.
Ashleigh Stevens says
Is the flax seed soaking method above meant for ground or whole flax?
Megan says
Hi Ashleigh, you can soak either one. 🙂
A.D. says
For reducing anti-nutrients, is it better to soak flax seeds and/or chia seeds whole, or grinded?
How about for maximizing / activating nutrients: Is it better to soak the seeds whole, or grinded?
And how much does soaking reduce anti-nutrients anyway? It would hardly be worth the time and effort if all of this soaking reduced anti-nutrients by a mere, say, 20 percent. Do you know how allegedly beneficial, as an approximate percentage of destroyed / deactivated anti-nutrients, all of this soaking offers? Thank you!
Megan says
Hi A.D., it depends on the method used. Fermentation, including sourdough, is the most effective means of breaking down phytic acid. But any method is indeed worth the energy it takes; otherwise the food is simply harsh on the system and not nutritious. Phytic acid binds to other minerals, as well as being deplete on its own, robbing the body. Soaking whole is my preference. There are many scientific papers if you’d like to look into exact percentages. A quick bit of information shows about 96% reduction of phytic acid in sourdough bread after 24 hours of fermentation. The key take away is that fermentation is the best method for reducing anti-nutrients, and just soaking in salted water, for example, is helpful but less effective.
Johnny says
I am using 2 to 3 teaspoons of Tukmaria seeds each day to help reduce my sugar levels. I have been putting a spoonful in my cereal. Must I soak the seeds in water before adding to the cereal, as they do not expand in milk like they do in water.
Megan says
Hi Johnny, great to have you mention tukmaria (basil) seeds, as I haven’t covered them yet in this post. While there is a descent amount of information on them, it could be more. The main thing is to soak them in water. They are never eaten raw. How much they require an acidic medium is hard to find. But certainly, they will benefit from this, or we will, nutritionally. They can be soaked in water with probiotic liquid of some form added, like whey, and let to sit out for 4 hours or overnight. Or, you could mix them with yogurt instead and let sit out overnight. Then, add the yogurt mixture to your cereal with milk. As you may know, they expand more than even chia seeds, so you’ll either need to use 6 to 8 ounces of probiotic liquid (water with probiotic whey or raw apple cider vinegar added), or expect your yogurt mixture to be very thick. One last idea for now (for other readers too), if you happen to like kombucha or another fermented drink is to stir your daily teaspoons into a glass of this liquid and allow to ferment overnight or for 4 hours. The seeds will swell up to 15 or more times their volume and then you can drink the probiotic beverage and eat the basil seeds. Nutrition-wise you’ll be getting more, too, with any of these methods, as the long soaking helps to release their mucilage, antioxidants and digestive enzymes.
Rahul says
Hi Megan, what if we don’t have sea salt?
Can we use either normal salt or Ground salt
Ground salt will be my first choice as it is far more beneficial as per Ayurveda!!!!!
Megan says
Hi Rahul, do you mean rock salt? If so, yes. Thanks for the great question.
Rahul says
Yes Megan I meant rock salt. Actually on my salt packet it is written “ground rock salt” by mistake I missed the word rock. Wanted to make correction but by then my reply was under approval. Anyways thanks for your sweet reply. Love You Megan!
Amelia says
Hi and thanks for writing the ONLY article on fermenting milk thistle seeds I could find on the internet. Some companies sell such a liquid form, but no ingredients given. My whole farm is covered with milk thistle so “if they can do it do can I” ……. Until i discovered it was the seeds and not the leaves 😊
Your yoghurt method intuitively sounds very healthful but I am confused. Doesn’t it mean that the anti nutrients remain in the yoghurt and are not flushed away?
Would greatly appreciate your wisdom on this.
Thanks from Portugal.
Megan says
Hi Amelia (how lovely to live in Portugal!), thanks for the question and how neat to use the abundance on your farm. So, no, the yogurt will not be full of anti-nutrients because they do not go into the yogurt; instead, they convert and thus, go away. The dormant seed’s compounds change when it begins to germinate. Blessings and I hope that helps to clarify.
A.D. says
What do you mean the anti-nutrients “convert and go away”, and therefore will not be in the yogurt, doing you harm? Convert to what? How? And where do they go…?? Thank you again!
Megan says
Hi A.D., phytic acid is the storage form of phosphorus. When it converts, the potassium is no longer in storage form. It is unavailable as a nutrient until the phytic acid degrades. You’re welcome!
Maggie says
Hi Megan, I make sourdough spelt bread with a rye starter. The time from mixing to baking is at least 24 hours, some at room temperature and some in the refrigerator. When I add raw or toasted seeds, I add some extra water to the dough. A question I’ve had for a long time is, should I soak the seeds first (before mixing with the dough), or is it sufficient for health purposes to have them “soaking” in the dough for 24 hours?
Also, does light toasting change the phytic acid content or digestibility?
Thanks so much!
Megan says
Hi Maggie, great questions. I personally feel that the 24 hour “soak” in the sourdough bread dough is enough for increasing the digestibility of small seeds. I would not toast them first because then they’re no longer raw, which is what allows germination to begin (and conversion of phytic acid). However, if seeds have already been activated, and then they’re toasted, this does indeed further reduce phytic acid content in them … just as baking your loaf (cooking the seeds) does. You’re welcome and best!
Alice says
Hi Megan,
This is excellent, Thank you! I had no idea.
I am curious as to whether peanuts need to be soaked though?
I love peanut butter and I am assuming even when I buy peanut butter that contains only peanuts that they have not been soaked.
Thanks again.
Megan says
Hi Alice, you’re welcome! 🙂 Yes, peanuts do need to be soaked, too; and sadly, peanuts have major mold issues, which makes soaking even more important. I have totally stopped eating/buying store bought peanut butter (extra sad for my boys, LOL!) because of the mold issue, as well as the fact that they should be soaked first. When you soak peanuts, it’s best to add some vitamin C powder to the soaking water to kill mold. After they’re rinsed and dehydrated, they can also be roasted, which further reduces phytic acid, but it also helps them to begin releasing their oils, which makes a better peanut butter … if you’d like to make your own. 🙂
Morgan says
Hello!! I have four questions: About oat flour, how can i soak it for a recipe and make it work? for crispy cookies for example. Baking alone is not enough to reduce antinutrients in seeds or grains? Is it convenient o make plant based milks with seeds?. I don’t own a dehydrator, how can i dry soakeds seeds or nuts?
Megan says
Hi Morgan, correct, baking alone will not reduce antinutrients very much. Re oat flour, you’ll need to make a soaked batter. You can do this and see how it works in this recipe: https://eatbeautiful.net/gluten-free-vegan-oat-bread-potato-flax-yeast-free/ For cookies it is harder, as a small amount of liquid needs to be replaced with something similar to whey or whey itself, and of course, most cookies don’t have added liquid. The next option, then, is to add a good probiotic to the batter and let it ferment overnight. Individual recipes will vary on how this would work. Yes, you can make plant-based milks with seeds. I’ve been meaning to publish a recipe for that soon, so it’s a good reminder to do that. To dry soaked seeds or nuts, you can use a warm climate, and dehydrate outside, as native peoples have done, or some people prop open their oven door on the lowest setting, but this uses a lot of electricity. Otherwise, I’d save up for a used one. Used ones can be very cheap.
Morgan says
Hello Megan Great information! Thank you so much for replying. Good luck!!
Megan says
You’re welcome, and thanks! 🙂
Rachel says
Hi Megan, I love the information on your site. Just wondering if you know of any disadvantages of grinding seeds first before soaking them? I notice in an earlier comment/reply that you said you personally prefer to soak seeds whole – is there a reason for this? many thanks for your info
Megan says
Hi Rachel, happy to help, and thanks! It actually depends on my future use of the seeds, how I plan to use them, as well as the freshness of the sourcing. If it’s more convenient for you to soak ground seeds, this is totally fine and works effectively. One disadvantage would be if the seeds were ground first and therefore exposed to more air, therefore more rancidity (less fresh means deterioration of the oils). If you’re grinding them yourself, or you feel confident in the sourcing (perhaps even the seed meal has been refrigerated in its air tight packaging), then this would not be an issue. 🙂
norm says
hi Megan, You suggest 2 tsp salt per 4 c pumpkin seeds. How much of that salt do you think gets absorbed into seeds and nuts. Thanks.
Megan says
Hi Norm, good question. I think very little. I am basing my judgment on 2 things: one, soaked seeds and nuts do not taste salty, and two, the membranes of seeds allow selective passage of solutions based on their needs for sprouting. The cells can not tolerate too high of a salt solution, so they only take in the minerals that are beneficial.
sree says
thanks for the info but a small doubt You told to add with salt water but adding salt neither increase alkaline or acidic , and also u asked to Use yogurt and kefir or kombucha which are highly alkaline in nature can you please clarify as how its acidic medium
Megan says
Hi Sree, thanks for your questions. A pH under 7 indicates that what you’re measuring is acidic. Rain water is naturally slightly acidic, with a pH of about 5.0. It rains in the spring, telling seeds to germinate. Depending on the region and season, the pH of rain may drop to as low as 2.0 (the acidity of vinegar). While the foods you mentioned create alkalinity in the human body after digestion (although this concept is arguable re its value to human health), this does not mean they create an alkaline environment immediately or for soaking seeds. In fact, they are acidic immediately and in seed soaking. (Drinking either lemon juice or apple cider vinegar raises the pH of urine because when the body metabolizes apple cider vinegar or lemon juice, it releases alkaline minerals like calcium and magnesium. These mineral byproducts raise the pH of urine.) While salt does not change the pH of soaking liquid, it does change the osmosis of water into the seed. While too much salt hampers germination, lightly salted water in the initial stages helps the seed convert from dormant to sprouting. Traditionally and historically, nuts and seeds in Central America were prepared with saltwater soaking (then dehydration in the sun, after which they were ground and cooked). Of course, native cultures devoted time to observing their foods and nutrition, as we often do not to this day. I hope that helps!
Chaz says
Megan u r God-sent!. Thank u for you Wisdom & Knowledge! Question: After soaking my chia seeds in lemon water can I consume without rising. Again Thank U for your dedication. Blessings be upon you!
Megan says
Hi Chaz, you’re welcome, and thanks for your kind words! 🙂 Yes, if you prefer to eat them without rinsing first, you certainly may. There is no need to rinse them.
Mandy says
This is a good article and soaking seeds is common practice in many cultures. However, salt water is not acidic as mentioned in the article. Adding salt to water does not change its pH. Sodium and chloride ions do not react with water.
Megan says
Hi Mandy, thank you. You are right. I misspoke in two spots and just corrected those.
T. says
Hello,
Is it okay to soak ALL the seeds, grains and legumes in plain water only – no salt and no apple cider or such being added? Still effective? (Leaky Gut issue and autoimmune.)
Also, ALL are to be soaked at room temperature, even those being soaked for 48 hours? Even in the hot Tropics?
Thank you! 🙂
Megan says
Hi T, it indeed helps to soak in plain water (as opposed to not soaking at all), so you’re good to go. I did an experiment soaking sunflower seeds in all three: plain water, salted water and acidulated water. Plain water created the slowest sprout, but it still prompted sprouting. 🙂 Legumes are best in plain water either way. Room temp is fine in warm climates, but if soaking beans, just make sure to change the water and wash the bowl every 24 hours. Blessings!
T. says
Thank you, Megan! Appreciated! 🙂
Do the items being soaked get a funny smell after 24 hours or so? Is that normal and okay, as in safe to consume? I have noticed that with sunflower seeds – soaked in salted water, at room temperature. Was scared to eat it.
Also, what happens if you soak at room temperature for 24 hours, then, refrigerator for the second 24 hours? Did that when the funny smell came to the fore, just to be safe, since I was uncertain what-was-what.
Thanks!
Megan says
Hi T, seeds don’t need to and shouldn’t soak for 24 hours at room temp. So, only 4 hours to overnight. If you want to soak them for 24 hours or longer, you need to rinse them really well each day, and replace the water with new water. Happy to help! 🙂
Stuart R Friedman says
What about coconuts?
Megan says
Hi Stuart, good question. Coconuts, while a seed, have almost non-existent antinutrients, including phytic acid and mineral-binding effects, so they do not need pre-digesting. But, coconut meat is naturally soaked in its own water for a full year, a beautiful design in nature!
Arc says
Hi Megan,
Just to give you a heads up and maybe open your eyes, as I’ve been where you are.
The whole anti-nutrient concept, particularly phytic acid and lectins, started as plausible theory-crafting and over a decade or so gained a lot of traction with armchair-nutritionists and bloggers.
However clinical studies have now been done on this and the consensus is that, while there are benefits to traditional methods of extracting more nutrition from plant-based food, which may become more important as soil nutrition continues to decrease, the main worry of so called “anti-nutrients”, that they might be able to prevent you absorbing other nutrients you eat, has pretty much been debunked.
It is the case that, particularly in raw foods, not all present nutrients may be bioavailable without specific pre-processing, but the idea that some foods can negate the benefits of other foods, by binding up their nutrients, has largely been dismissed by empirical study.
To state it in it’s simplest form: binding agents in food will almost never rebind to new nutrients in digestion, even if the food source contains excess bindings agents that aren’t current bound to nutrients.
Further more, as most people in the developed world can easily reach a recommended daily calorie intake, there is little benefit to trying to extract extra micro-nutrients from food sources like grains, where they are not easily bioavailable, when those nutrients could be obtained very easily from other vegetable or meat sources.
TLRD:
After a lot of testing, scientists have concluded that foods with nutrients that aren’t bioavailable, because of things like phytic-acid, aren’t capable of reducing the bio-availability of nutrients in foods eaten along side them. So the “Anti-nutrient” theory doesn’t hold.
As such, for the vast majority of people, eating a diet rich in bio-available food sources is more practical than domestically pre-processing foods that don’t naturally have bio-available micro-nutrition.
There are reasons it could be beneficial for industry to process grains more before they reach the public, for instances how corn-meal has long been nixamalized to increase it’s bio-available nutrition, but presently that isn’t a major concern for people who have access to choices in their diets and most companies instead chose to fortify their grain derivatives with extra vat grown nutrients, rather than processing then in longer ways, that cause multiple changes, beyond nutrient value.
Megan says
Hi Arc, I didn’t know I was an “armchair-nutritionist…blogger”, so thanks for that. 😉 I have indeed read your view before, but I disagree based on studies I have read and my own experience preparing and eating seeds. Animal studies show, for example, that mustard seeds are limited in their uses “due to its content of anti-nutritional components”. As discussed in this article, mustard seeds’ anti-nutrients rob the body of zinc, calcium and iron. This is no theory. https://www.uniassignment.com/essay-samples/biology/three-different-kinds-of-mustard-seeds-biology-essay.php This and similar articles discuss the fact that phytic acid leads to “mineral deficiencies in mammals”. You say this has been “debunked” by “empirical study”, so please feel free to link to those studies here. There will always be studies that contradict one another. Any scientist can rig a study to prove his point. We must compare the work ourselves and weigh the evidence. I prefer studies done for the purposes of raising animals well for profit (like racehorses), because we know the animal feed must be right to yield a monetary gain, thus honesty is key in the study. I am in no way a fan of fortifying grains (=human profit and corruption), when we can learn from Ancestral communities how to get the most nutrition from them. We can learn from past cultures who observed nature and its effect on their bodies so closely. One other important point: Soaking makes seeds gentler on the digestive mechanism. I can personally tell you what a difference soaking makes for me. A stomach ache after eating unsoaked seeds vs. no stomach pain with soaked nuts and seeds. Native cultures always soak and then grind. Soaking is wise, intuitive and yields gentler more nutritious food.
GME_holder says
High phytates foods are plenty of minerals, it can be better to reduce phytate content of these foods when you’re on a WFPB diet especially for zinc (iron you can just pair with vitamin C), but if you don’t have time to do this for 10g of chia/flax per day that’s perfectly ok.
I think phytic acid should be called more “anti-cancer” than “anti-nutrients”. Many scientists don’t recommend to force manufacturers to remove phytic acid from high-phytate foods like oats, because of the high number of studies that prove all the benefits of phytic acid.
So yes, I think that soaking legumes, seeds etc is useful but only on a WFPB diet (I have a 90-95% WFPB diet so that’s what I do, but I don’t soak everything like chia/flax).
sylvia diaz says
I HAVE BEEN EATING WALNUTS, ALMONDS, PISTACHIOS SUNFOWER SEED PUMPKIN SEEDS, FLAX SEED MEAL AND CHIA SEEDS FOR MANY MONTHS….I EAT THEM WITHOUT SOAKING …I TAKE A HANDFU OF THEM AAND EAT THEM LIKE THAT…THE FLAX SEED MEAL AND CHIA SEEDS I SPRINKLE ON MY BIG SALAD…NEVER HAVE ANY STOMACH PROBLEMS…I AM 88 YEARS OLD….AND PRETTY HEALTHY…GOING TO THE GYM 4 NIGHTS A WEEK AND EATING VERY HEALTHY…..WHAT DO U THINK OF MY CASE…????/
Megan says
Hi Sylvia, there will always be stories like yours of people who eat foods that aren’t pre-digested and are fine. Pre-digesting is gentler, and for anyone with a vulnerability health-wise or with digestion, that’s important.
Sharon says
I’ve become a serious seed eater in the past few months because I’m avoiding a lot on a migraine diet, I’m trying to keep my carbs lower, and I don’t want to eat animal products all day long. The migraine diet has me off of nuts, avocado, and fermented foods (to name a few) plus I’m taking a lot of magnesium with it. So I found that soaking chia, hemp, flax, pumpkin and sunflower seeds plus coconut in water and adding berries makes a satisfying breakfast. I can’t soak it in anything fermented because of the migraine diet. I’ve found it does a good jog of counteracting all that magnesium and is assumed I was getting a lot of nutrients. Am I on the wrong track, in your opinion? Do you think all these seeds are not my friends in this form? Thanks
Megan says
Hi Sharon, diets are so personal, so ultimately you’ll learn what’s best for your body with intuition and experience. But, my personal opinion is that for most people (not all people) pastured red meat or wild game is the most nutrient-dense food. This is not grass-fed beef, which is a marketing scam. Pasture-finished beef is high in omega-3s and almost, not quite, the complete nutrition that humans need. (We need other foods, too, or imbalances will happen over time.) So, I believe seeds should be eaten occasionally, and in small amounts, as long as they don’t cause hormonal imbalances for that person. This is more in keeping with an ancestral diet than eating a lot of seeds regularly and very little meat. I hope that’s helpful.
Sharon says
I do eat meat daily. The seeds are breakfast. A mostly pasture meat diet isn’t an option for me for many reasons. Thanks
Fredericka says
Thank you for an informative article. We’ve pre-soaked beans and nuts throughout my life, but I’m trying new varieties, and you’ve provided ready answers, helping me choose with confidence. Again, many thanks.
Megan says
You’re welcome and so glad it is helpful, Fredericka! 🙂
Roger Pelizzari says
Can lemon juice be used to soak flax instead of yogurt more effective?
Thanks
Megan says
Yes, lemon juice in water, diluted.
Roger Pelizzari says
Can one use Vitamin C powder (ascorbic acdi)
to soak flax? It’s sour so I’m guessing it would work.
Megan says
Yes, just as long as it’s plenty diluted.
Penden says
Megan,
What about quinoa? It’s been sitting in my cupboards waiting for me to try some new recipes. The same with brown rice. Trying to eat healthier can be confusing at times. Should I / how should I prepare quinoa and brown rice prior to using in recipes? Thank-you!
Megan says
Hi Penden, good questions and happy to help. It’s true that quinoa is a seed, even though it’s also called a pseudograin. To soak, use 2 cups water, 2 cups quinoa and then stir in 2 tablespoons of your choice: apple cider vinegar, yogurt, whey, kefir or kombucha. Soak overnight or up to 24 hours. Then drain and rinse well, which rinses off bitter saponins. Cook in 2 cups clean fresh water, with 1 teaspoon sea salt. For brown rice, in addition to anti-nutrients, we have arsenic to consider. So to soak: use 2 cups brown rice to about 5 cups water and 1 tablespoon apple cider vinegar. To this, also stir in one capsule or the equivalent (in bulk) of activated charcoal. The charcoal clings to heavy metals, big win! In the morning, rinse well before cooking.
Danielle says
Hello Megan,
Couple of questions:
1/ concerning rice , I buy arborio rice imported from italy to make rizotto and wonder and wanted to know how long to soak it, with or without vinegar and charcoal?
2/ I also buy farro whole grain from italy as well to make mushrooms farroto as well as replacing bulgur for taboule and also in salads. How long to soak the farro, with salt or vinegar?
3/ concerning dehydration, I don’t have dehydrator so what’s the temperature should I put the nuts in oven?
Thank you for your answer!
Megan says
Hi Danielle, happy to help. With rice, you can soak it in charcoal, but no need for vinegar because it’s a stripped grain. Just stir one capsule’s worth into your rice and water, and let soak overnight; then rinse and cook. Charcoal absorbs arsenic, which is the main concern with rice. To soak farro, cover with very warm water, add a little apple cider vinegar or lemon juice and let rest for a minimum of 8 hours, but up to 48. For dehydrating soaked nuts, 150 degrees is ideal, but many ovens won’t go that low, so you may need to choose 170. Some people leave their oven door open a crack with the handle of a wooden spoon or similar, to create a flow of air.
Mararet says
Everything I have read states that polyunsaturated fats in moderation have many benefits for the body. Could you please explain further why you and others discourage them? Thank you.
Megan says
Hi and happy to help, yes. Great question. Firstly, polyunsaturated fats are the most vulnerable to oxidative damage during high-heat cooking. So these are not good fats for cooking. Next, there are 2 kinds of PUFAs: omega-3 fatty acids and omega-6. There are six different omega-6 fats; one of them is Linoleic acid (LA). Too much LA in the diet leads to obesity, inflammation, liver disease, cancer, vitamin depletion and premature aging. I’ve given you one link there for reference, but there are many. Omega-6s in small amounts are fine and good in our diet; they can’t really be avoided. But we should not think of them as good for us; rather, we should think about the ratio we eat them in contrast to the ratio of omega 3s we eat. Most Americans eat a lot of PUFAs, from vegetable oils, restaurant foods, chicken, almonds, grain-fed beef, processed foods, other nuts and seeds etc. (A 1:1 ratio would be a better goal.) How much omega 6 is consumed dictates how much omega 3 is needed to balance it. Omega-3s come from fatty fish, in part. But my favorite source is grass-finished, pasture-raised (not just labeled “grass-fed”) beef. Lamb is another good choice, because it’s always pastured. I hope that helps. My own diet is led by my consumption of 100% grass-finished beef, and then everything else follows that. Plus, zero vegetable oils. I would look for a good mail order source of beef or lamb, or a local farmer, and again, don’t fall for the marketing of “grass-fed”.
Ohshinnah says
I have been searching for sprouted grain sourdough recipes. Not ones using sprouted flour from the store, but using freshly sprouted grains. Have you ever done anything like this? My thought is along the lines of sprouting whole wheat or spelt kernels or other ancient grains and seeds and then blending them up and adding a sourdough culture and making a high hydration dough. Do you think it would work? Any thoughts or advice on this?
Megan says
Sounds wonderful, and there are certainly recipes out there for it, but I don’t have one myself.
diana says
Actually I love caraway seeds, and am looking for ways to get more fiber into my diet since I cannot eat grains. So now I’m wondering how much caraway is too much? And should I be soaking them? I can easily eat 2-3 Tablespoons in a large salad!
Megan says
Hi Diana, great questions. I think we too often find foods we love for one reason or another and then eat so much of them that they can become caustic to us. While caraway seeds have some amazing properties (anti-cancer for stomach and colon, anti-microbial, antioxidant, good for digestion and the list goes on and on), they are very strong. For example, too much antimicrobial would not be good. They are also, importantly, a natural diuretic, which means they cause more urination, and in so doing, wash away too much sodium and potassium from the body. I personally feel that 2 T daily may be too much and would look instead to the Indian model of nibbling a few after or with meals as the right dose: tiny amounts regularly. And then, of course, watch for their estrogenic tendencies to be sure there is no adverse effect. Re soaking, I would not soak. I know it can be hard to find non-grain sources of fiber! I hear you on that one. Beets are a great source, but they are high in oxalates, so balance is needed there, too. (https://eatbeautiful.net/constipation-smoothie-paleo-gaps-aip-gluten-free/) One other thought is SunFiber, if you haven’t tried it yet: https://amzn.to/3HUhKJ7 It is gentle and Low FODMAP. You start with just a little and work up to a full scoop nightly. Best!
Deborah Moore= says
I’m going to soak my flax seeds in yogurt ,and you said to leave it out for 4 hours and then put it in the refrigerator, I was just wondering isn’t 4 hours to long to keep yogurt out of the refrigerator, because most things I’ve read says not to keep yogurt out of the frig for more than 2 hours, and your article was very helpful, thank you.
Megan says
Hi there, because yogurt is a fermented food, it is safe to leave out for 4 hours. Even meat can be left out that long, according to national food and safety guidelines. Best!
octav says
Hi, i want to ask about black sesame seeds.. I read in healthline that black sesame seeds is unhulled version of sesame seeds.. So does it mean we shouldn’t eat black sesame seed?
Btw, based on the writings above does this mean we don’t need to soak sesame seed as long as we buy the hulled version?
Thanks
Megan says
Unhulled sesame seeds can be black or tan. It’s true that if you buy hulled sesame seeds, you do not need to soak them. Best!
Julie Rayner says
Hi, I am new here and don’t know if this will be seen–but wanted to ask: after soaking my seeds, how do I dehydrate in my oven? At what temp and for how long? Also, is almond flour bad for us? I missed this…..thanks so much! Julie
Megan says
Hi Julie, ovens can be used to dehydrate, but it doesn’t work with all ovens and may not be the most ideal method. Nonetheless, if it works with yours, what people do is to set their oven to the lowest temp, sometimes 170 degrees F, no higher, and then prop the oven door open with the handle of a wooden spoon or similar, which allows air circulation. (Ideally dehydration happens at temperatures closer to 150 or lower.) This until they’re fully dry and crispy. I’m sorry I can’t say for how long. It may be better to buy a used (or new) dehydrator if you plan to dehydrate often. Re almond flour, there are a lot of issues with almonds. If all of them are considered and implemented, most people can have almond flour occasionally in modest amounts with no problem, but some people should avoid it completely because of issues like high oxalate content. The main issues with almonds are: they’re high in omega 6 fats, they’re oftentimes raised in deserts (like most California almond farms) where they misuse water, and they must be organic otherwise they’re a heavily sprayed crop. This is the only almond flour I buy because the almonds are grown in their native habitat, the skins are removed which contain anti-nutrients, and it’s organic: https://amzn.to/3ExRbHt Best!
Ray says
Your article was the most helpful of all that I’ve read, thank you!
May I ask you a few questions please?
– In your personal opinion, would a mixture of raw soaked (or fermented as the case may be) chia seeds, pumpkin seeds, sunflower seeds, hulled sesame seeds, flax seeds, poppy seeds, hemp seeds, chopped brazil nuts and chopped walnuts be a good daily snack in moderation (if flax isn’t a problem for the person) or would you consider it better to vary the combination, eating just some one week, some another week, etc.?
– Am I correct in understanding that from the above list, you believe the sesame and hemp to be nutritionally so-so at best, maybe not even worth eating at worst, even after soaking/fermenting?
– Do the larger nuts and seeds HAVE to be soaked in salt water or can life be made easier by just fermenting them? If so, and I do hope you say yes to making my life easier :), is there any harm in throwing the above mixture all together and fermenting for the longest time required of the group or will it harm the little guys who need less time?
Thank you again for the very thorough & well-written article and for being so generous with your time!
Megan says
Hi Ray, happy to help, and I’m so glad you found the article helpful. I would vary the seeds OR, even better, I would use any combination of seeds some days, and then take some days off completely (so don’t eat any seeds some days), and instead on those days, splurge on organic macadamia nuts. The only trouble with macadamia nuts is that they are expensive, and they do need to be organic, but other than that, they are really the best nut or seed for our health and the most gentle. (If it’s helpful, I have tried all the brands, and these are the only ones that are excellent and not rancid: https://amzn.to/40gzRAF Actually, $17, not too bad, and they are soo delicious.) Yes, re the sesame and hemp. I think sesame is great for Asian cooking, so flavorful and fun, and also for settings like hummus, or for extreme calcium needs, but other than that, not ideal. Re hemp, it’s high in PUFAs, so while gentle to digest, not ideal. Re soaking or fermenting, it’s a little complicated, but the short answer is that it’s totally fine to ferment them all together, and doing so is very effective at reducing anti-nutrients as well as any potential mold. If you find it helpful as a model, here’s my Fermented Almond Butter recipe: https://eatbeautiful.net/fermented-almond-butter-recipe/ The reason I always come back to macadamia nuts is they need no soaking or fermenting; they are naturally very low in anti-nutrients. They have the best fatty acid profile, being high in monounsaturated fats. They are low in copper, which can get too high for I believe most people, and they are the most delicious as a bonus. I hope this is helpful. Thanks for the great questions!
Susanne Bengtsson says
Is it possible to use the same soaking process with salt and small amount of ACV for cassava flour to reduce phytic acid?
Megan says
The probiotics in ACV are not numerous enough/nor do they work in the right way to fully ferment the dough/flour in the right way, which is why I use whey, dairy-free whey, sauerkraut juice or similar when I reduce phytic acid in cassava flour. You can see this process in my Cassava Waffles recipe, and I use it in other recipes, too: https://eatbeautiful.net/paleo-aip-cassava-flour-waffles-one-bowl-with-sourdough-variation/ I hope that helps.
Susanne Bengtsson says
Yes it helps a lot thank you. I made the sourdough variation as pancakes yesterday using 1/4 cup Cocojune yogurt, cooked a few today and in my deeply deprived state they tasted heavenly!
Megan says
Great to hear, Susanne!! 🙂
Christine says
Hi! It looks like I just bought a big bag of organic black sesame seeds and they are unhulled. 🙁 But I still want to use it up.
If we do have unhulled black sesame seeds, would we soak them like some of the other seeds mentioned? Which is ” For every 4 cups of raw seeds, cover with room temperature, filtered water by two inches, and 2 teaspoons 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.”
And would you do any other methods to reduce the anti nutrients?
Thank you!
Megan says
Hi Christine, yes, that is correct! 🙂 You can also then dehydrate them unless you plan to use them wet.
Mary says
Great Article! One specific question, I eat an oatmeal combo for breakfast every day. I use sprouted oats, quinoa, chia & hemp. I cook it in water on my stovetop. Can the cooking take the place of the soaking? Or should I still soak the chia and hemp beforehand? Thanks for your input. I learned a lot from your article and the comments.
Megan says
Hi Mary, thank you! In my humble opinion, in your shoes, I would actually remove the chia seeds completely, as they are high in PUFAs (polyunsaturated fatty acids) — basically vegetable oil, not what our bodies need more of; instead we need more omega 3s, and most people get too many omega 6 and 9s, throwing off the ideal ratio. As mentioned, they are also estrogenic, which you may like depending on your age (if you’re in menopause), otherwise, not ideal for an everyday food. The hemp seeds are likely hulled, so need no soaking, but are also high in PUFAs. It’s weird for our modern brains because we’ve been told for the last 10 to 15 years that these seeds are health foods, but actually, eating these seeds everyday isn’t ideal; they’re hormone altering and add PUFAs to our bodies. In contrast, the oats and quinoa are wonderful healthy grains that make terrific staples! In your shoes, I’d make my porridge with just the two grains. If you really want to keep eating chia, then I’d do what the article shares in the chia section which is to soak them overnight in a little yogurt water, and then stir them in at the end, or serve them on top of your oatmeal. They won’t need the cooking, just the soaking.