Foods & Supplements

10 Foods You Should Be Soaking (And Why Most People Skip This Step)

You’re already buying the right foods. This one extra step gets a lot more nutrition out of what you already eat.

Foods soaking in water

Photo by Tamara Gak on Unsplash

Published: March 23, 2026
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11 min read

Most people trying to eat healthier are already making good choices — buying whole foods, cooking at home, reading labels. But there’s a simple preparation step that most people skip entirely, and it meaningfully changes how much nutrition your body actually gets from what you eat.

Soaking. That’s it. Soaking certain foods before cooking or eating them reduces anti-nutrients, removes pesticide residue, improves digestion, and in some cases removes potentially harmful compounds like arsenic. It’s not complicated — it’s just a step most people were never taught.

What Are Anti-Nutrients — And Why Should You Care?

Anti-nutrients are natural compounds in plant foods that bind to essential minerals like iron, zinc, and calcium — making them harder for your body to absorb. They also irritate the gut lining and contribute to digestive discomfort. The most common ones:

  • Phytic acid — in grains, legumes, nuts. Binds iron, zinc, calcium, magnesium.
  • Lectins — in beans and grains. Can irritate the gut lining.
  • Saponins — in quinoa. Causes stomach discomfort and bitter taste.
  • Enzyme inhibitors — in raw nuts and seeds. Interfere with digestion and absorption.

The 10 Foods Worth Soaking

Click any food below to expand the full details — what the concern is, what soaking actually does, and exactly how to do it.

1
White Rice  Arsenic Reduction

The Concern

Rice grown in flooded conditions absorbs more arsenic than almost any other crop. Long-term daily consumption without proper preparation increases cumulative arsenic exposure, linked to heart disease and developmental effects.

What Soaking Does

Reduces arsenic content by up to 80% when combined with a high water-to-rice cooking ratio. Also removes excess starch for better texture and easier digestion.

How To Do It

Soak 20–30 minutes in cold water, rinse thoroughly, cook with extra water, then drain.

2
Beans (Black, Kidney, Chickpeas)  Bloating & Minerals

The Concern

Beans contain phytic acid and lectins — both block mineral absorption and cause digestive issues. Kidney beans contain PHA lectins that cause serious GI distress if not properly prepared.

What Soaking Does

Dramatically reduces phytic acid and lectin content, eliminates gas and bloating, and improves absorption of the iron and zinc you eat beans to get.

How To Do It

Soak overnight (8–12 hours) in plenty of cold water. Rinse thoroughly and discard the soaking water before cooking.

3
Lentils  Digestion

The Concern

Like beans, lentils contain phytic acid and enzyme inhibitors. Eating lentils frequently without soaking adds up to consistent bloating and reduced nutrient uptake over time.

What Soaking Does

Eases digestion noticeably, speeds up cooking time, and improves bioavailability of the iron and folate that make lentils a healthy staple.

How To Do It

Soak 2–4 hours in cold water, rinse well, then cook. Unlike beans, lentils don’t need a full overnight soak.

4
Almonds  Enzyme Inhibitors

The Concern

Raw almonds contain enzyme inhibitors in their brown skin. These compounds protect the seed but interfere with digestion — causing heaviness or bloating after eating them.

What Soaking Does

Deactivates enzyme inhibitors, makes nutrients more bioavailable, and softens the almond. The skin slips off easily after soaking, removing most of the problematic compounds.

How To Do It

Soak 6–8 hours or overnight. Rinse, peel the skin off, and eat. Texture becomes softer and almost creamy.

5
Cashews  Digestion

The Concern

Cashews contain natural compounds that are harder on digestion, especially in larger portions. Many people snack on cashews regularly and notice discomfort without knowing why.

What Soaking Does

Makes them significantly softer and easier to digest. Soaked cashews also blend much more smoothly for dairy-free sauces, dressings, and cream alternatives.

How To Do It

Soak 2–4 hours in cold water. Rinse and use immediately or refrigerate up to 3 days.

6
Quinoa  Saponins

The Concern

Quinoa is coated in saponins — bitter, gut-irritating compounds. Even ‘pre-rinsed’ quinoa from the store often has enough residue to cause stomach irritation and bitter taste.

What Soaking Does

Removes remaining saponins completely, eliminates bitterness, and makes quinoa easier on your gut. If you’ve tried quinoa and didn’t like the taste, this step changes everything.

How To Do It

Soak 1–2 hours in cold water, rinse very thoroughly until water runs clear, then cook as normal.

7
Leafy Greens  Pesticide Residue

The Concern

Leafy greens carry pesticide residue and bacteria from farming and handling. A quick rinse under the tap isn’t enough to break down pesticide residue or dislodge what’s trapped in the leaves.

What Soaking Does

A baking soda soak is far more effective than rinsing alone. Studies show it removes significantly more surface pesticides than plain water washing.

How To Do It

Fill a bowl with cold water + 1 tsp baking soda or a splash of vinegar. Soak 10–15 min, agitate occasionally, rinse thoroughly under cold water.

8
Berries  Dirty Dozen

The Concern

Berries consistently rank near the top of the Dirty Dozen. You eat the skin directly, so there’s no barrier between you and whatever is on the surface. They’re also prone to quick mold growth.

What Soaking Does

Removes pesticide residue and mold spores, and extends freshness by several days — saving money on berries that go bad too quickly.

How To Do It

Mix 3 parts water to 1 part white vinegar. Soak 5–10 minutes, rinse gently and dry on a paper towel. Don’t over-soak or they’ll soften.

9
Apples  Wax Coating

The Concern

Apples are often coated with commercial wax applied post-harvest to preserve appearance. This wax can trap pesticides underneath — making a quick rinse largely ineffective at cleaning the surface.

What Soaking Does

Baking soda penetrates and breaks down the wax layer. UMass Amherst research found it to be the most effective method for removing pesticide residue from apple surfaces.

How To Do It

Fill a bowl with water + 1–2 tsp baking soda. Soak 10–15 minutes, scrub gently, then rinse well.

10
Oats  Daily Mineral Loss

The Concern

Oats contain phytic acid. For people who eat oats every morning, this daily load can gradually reduce absorption of iron, zinc, and magnesium — the exact minerals you’re eating oats to support.

What Soaking Does

Reduces phytic acid, improves mineral absorption, makes oats easier to digest, and creates a creamier texture. Overnight oats are literally just soaked oats — zero extra effort.

How To Do It

Cover oats with water or milk the night before, add a splash of lemon juice or apple cider vinegar, refrigerate, and eat in the morning.

Quick Reference: Soak Times at a Glance

White Rice

20–30 min · cold water

Beans

8–12 hours · cold water

Lentils

2–4 hours · cold water

Almonds

6–8 hours · cold water

Cashews

2–4 hours · cold water

Quinoa

1–2 hours · cold water

Leafy Greens

10–15 min · water + baking soda

Berries

5–10 min · 3:1 water/vinegar

Apples

10–15 min · water + baking soda

Oats

Overnight · water or milk

Start With Two or Three

Pick the two or three foods you eat most regularly and start soaking those first. For most people that’s rice, oats, or beans — all easy wins with minimal extra effort. These aren’t foods you need to stop eating. Soaking just means you’re getting more out of what you already eat — and reducing what you didn’t want in there.

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