How to Soak Grains (Easy Method and Potential Benefits)
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Soaking grains is a traditional food preparation method that many people use to improve digestion and reduce compounds like phytates. Here’s how to soak grains, why some people do it, and how to adapt your grain recipes to incorporate soaking into them.
After I'd been trying to eat healthier and had switched from processed foods to a whole grain and more overall whole foods lifestyle, I heard about the importance of soaking grains. I was actually grinding my own grain, and thought I was doing a lot of things, right, but this was a new healthy living topic to investigate.
It turns out that soaking grains is just one of many ways people try to make grains easier to digest and more nourishing.
But does soaking grains really help and if it does, how much does it?
How to Soak Grains (Quick Method)
To soak grains, combine whole, rolled, or ground grains with warm water and a small amount of an acidic ingredient like lemon juice or vinegar. Let sit at room temperature for 12–24 hours before cooking or baking.
- 1 cup grains
- enough water to cover
- 1 tbsp acid per cup liquid
- soak 12–24 hrs
Why Soak Grains Is Recommended
When you think about it, grains are seeds. You plant them in the ground and they sprout into plants. Other types of seeds that we eat are seeds, nuts, and grains.
All of these have protective coatings that need to be removed for the seeds to germinate. Of course we remove the shells of the nuts and seeds before eating them, but there is also a coating on whole grains that can make them harder for some people to digest.
In my post about how to soak nuts and seeds I addressed that food group, and in how to de-gas beans, I talked about making beans more digestible. Well, now it's time to work on the grains.
Soaking grains neutralizes enzyme inhibitors in the bran to make grains easier to digest (source). So much easier, in fact, that some people find they don't have a problem (or as much of a problem) with gluten-containing foods when they soak their gluten-containing grains first.
In our experience, soaked grain recipes tend to have a lighter texture and feel gentler on digestion, which makes soaking worthwhile for us.
Is Soaking Grains Necessary?
There’s actually quite a bit of debate about how important soaking grains really is.
Some people believe soaking is an essential traditional preparation method that can improve digestion and help make minerals more available. Others point out that many people eating a balanced diet likely get enough minerals overall, especially if grains are only a small part of their diet.
Personally, I think soaking grains can be a helpful practice—especially for people who eat a lot of grains or who notice digestive issues with them—but I also don’t think it’s something to become stressed or obsessive about.
Like many traditional food practices, it’s probably best viewed as one helpful tool rather than an all-or-nothing rule.
Soaking grains may be more helpful if you:
- eat a diet high in grains and legumes
- follow a vegetarian or vegan diet
- notice digestive discomfort with grains
It may matter less if you:
- eat a varied diet with mineral-rich foods
- consume animal proteins regularly
- don’t notice digestive issues with grains
The Need for Phytase When Soaking Grains
Soaking grains using the above method works fine for grains that are high in phytase (buckwheat, wheat, or rye), but for grains that are low in phytase (oats, rice, millet, corn, etc.) you need to add a high-phytase grain to the low-phytase grain in order to have the soaking be beneficial (source).
It appears that substituting approximately 10% of the low-phytase grain / flour with a high-phytase grain source is sufficient (source). For example, if you are making a cake that calls for 3 cups of flour, then you would remove approximately 1/3 of a cup of the flour and replace it with wheat or rye, or you can use buckwheat as an option if you are gluten-free.
Oats and Phytates
One other thing to note is that oats are particularly high in phytates so soaking oats is something that I definitely recommend (source). This recipe for Baked Oatmeal is a great one with the soaking built right in to the recipe.
Soaking Grains Time Chart
Here's information about the time needed, plus extra tips for soaking some common grains.
| Grain | Soak Time | Acid Needed? | Notes |
|---|---|---|---|
| Oats | 12–24 hrs | Recommended | Add high-phytase grain |
| Brown rice | 12–24 hrs | Recommended | Warm soak helpful |
| Wheat | 12–24 hrs | Optional | Naturally higher phytase |
| Millet | 10–12 hrs | Recommended | Low phytase |
| Quinoa | 4–8 hrs | Optional | Rinse well |
Best Acidic Mediums for Soaking Grains
Here are some options for acids to add to your grains.
- lemon juice
- apple cider vinegar
- whey
- yogurt
- kefir
Some people prefer fermented acidic mediums like kefir, yogurt, kombucha, or sourdough starter because they contain active cultures that may help support fermentation during soaking. Some prefer to use whey, kombucha or water kefir to cut down on the sour taste. I like using lemon juice or apple cider vinegar because they’re simple and easy to keep on hand.
How to Adapt Your Favorite Recipes With Soaking
- Combine grains (either whole or in cut, flaked, or flour form) with liquids, sweeteners and fats.
- Replace 1 tablespoon of your liquid with an acidic medium (vinegar, lemon juice, or whey). If the liquid is already acidic or cultured, then you can simply skip this step.
- Allow your mixture to sit at room temperature for at least 12 and for up to 24 hours. When I'm in a rush, I soak for 7 hours and call it good enough.
- Add the remaining ingredients for your recipe and proceed as close as possible to the original instructions.
With some recipes that have a more stiff dough (like pie crust, bars, or these delicious whole grain doughnuts), the dough will definitely be hard to mix at this point.
However, if you're willing to put in a little elbow grease and make sure that all of the ingredients get mixed in well, you can use this soaking technique for any grain-based recipe to make the food more digestible.
How To Soak Grains
Ingredients
- grain of choice
- water
- acidic medium of choice 1 tablespoon per 1 cup grain (such as Kombucha, raw apple cider vinegar, lemon juice, buttermilk, kefir, whey, yogurt, etc.)
- traditional fat 1/2 tablespoon per 1 cup grain (such as grass-fed butter, olive oil, coconut oil, etc.)
- salt
Instructions
- Combine grains, water, and acid in pot or bowl the day before you need to cook them. If making a baked good, you can add the sweetener and fat as well.
- Cover the pot or bowl and let sit out on counter for at least 7 to 8 hours, up to 24 hours.
- Proceed with your recipe as written.
Final Thoughts on Soaking Grains
Soaking grains is one of many traditional food preparation methods that people use to improve digestibility and reduce compounds like phytates. While there’s debate about how necessary soaking really is, many people—including me—find that soaked grains have a lighter texture and are easier on digestion.
Fortunately, soaking grains is simple to do and easy to experiment with. Whether you soak occasionally or make it a regular part of your routine, it can be a helpful tool for preparing grain-based foods.
How about you?
Did you know about why you should soak grains or do you already do it?
Good post, I have 2 questions if you can clarify please,
1. you mentioned adding ajwain to cooking water, what benefit does this provide?
2. I have been trying to find an authority (FDA etc.) that discusses soaking grains but I’ve come up short, would you happen to know of any sources or studies?
TIA 🙂
It de gasses the beans. I would keep looking I guess but the FDA isn’t my choice :). How about WAPF? or Amanda Rose perhaps. https://wholenewmom.com/whole-new-budget/how-to-degas-beans/
I have a bread machine and our favorite recipe uses oat bran, wheat bran, and wheat germ as well as white and wheat flour (if we use all wheat flour, it’s just too heavy). We were adding the brans and germ into the recipe because we thought it was healthier, holding many nutrients. Reading this post would make me assume that bran is not good for us since it’s the part that holds the phytic acid. What wisdom do you have on this?
Interesting. I am not sure but I don’t eat much bran straight. I have a yummy oat bran muffin but I soak those. Thanks!
now, different sources say to discard or use the soaking water. My gut feeling is to use it as at least some of the nutrients of the soaked food must be in it. However, don’t those enzyme inhibitors end up in this water as well, which would be a good reason for discarding it?
I see your original post is from 2011 and there seems to be quite a bit of controversy on the subject out there. Any recent insights?
My understanding is that the soaking denatures the enzymes – not that it removes them and deposits them in the water.
https://info.breadbeckers.com/phytic-acid
Adrienne,
I have great trust in your thinking and wanted to know if you came across this article yet? Starting my mission on bread making and doing a bit of reading first. Thanks for your opinion. I enjoy your inquisitive mind!!
Hi there. I am soo sorry for not responding sooner – some comments got buried. I have read that and have a few thoughts:
– just b/c there wasn’t a mention of soaking grains in the Bible doesn’t mean it isn’t appropriate. Grains have changed and so have our bodies.
– her analogy of moist grain at harvest doesn’t seem to make sense to me. We aren’t talking about storing moist grain – just sprouting before baking. Those are 2 different things
– I’d need to see her 10% figure documented. I don’t know about that.
– I am really convinced about the havoc that gluten is wreaking on our health and I have seen in it my own house so the paragraph asserting that gluten is fine is problematic in and of itself
– we can’t talk about the Bread of the Bible as being fine when the grains have been so changed b/t then and today.
I hope that helps. I am for sure not a phytic acid expert, but I do think that soaking is important. Thanks!
Hi! Thanks for this information. Have you found any answer yet to the question above about whether you are just stirring the phytates, etc. back in after you soak your flour since you’re using the same liquid? I’m really curious about that too.
My other question is about covering the mixture. I live in the tropics (Malaysia) and leaving something with sweeteners in it on my counter for 24 minutes results in a new ant farm! Never mind 24 hours!!! And covering it with a cloth wouldn’t help – it would have to be air-tight. Do you know if leaving it out to soak in an air-tight container would inhibit the release of whatever we’re trying to release in this process? I’ve been afraid to try it because I don’t want it to explode if it’s releasing gases. Does anyone have any thoughts on this? Thanks!
Hi there. No – so far no responses on the phytates issue. I will try again. Maybe just leave the sweetener out. I think that would be just fine. I don’t think we’re talking gasses, but again, I will check :). My uncle used to live in Kuala Lumpur!! 🙂
Thanks. I’ll look forward to hearing from you about both the phytates issue and whether or not we’re talking gasses. Merry Christmas!
I don’t believe gasses are involved!
When I set something out to ferment and have ant problems, I just put it in a larger bowl of water and the ant problem is solved, Also cheese cloth tied around the bowl with keep bugs, etc away
Hi Adrienne,
I am new to all of this, but what I am really wanting to do, is soak my whole grains, dry them and then grind them. Do you explain anywhere on here how to soak whole grains and then dry them out? I think this seems like the best way to go as far as saving time….do an entire batch up front, and then whenever I go to cook something I can just get out the flour I have already soaked and ground myself. Thoughts?
Thanks, Karen
I just have dried them in the dehydrator. But typically folks just soak flours. Does that answer your question? Do you have an Excalibur yet? You’re welcome!
I am a little confused. If you don’t drain the grains aren’t you just stirring the phytates, etc. back into the mixture?
You know, I have wondered the same thing myself, but obviously with flours, you can’t drain them. So good question. I am going to contact someone about this right now.
Any updates on this? Ive been wondering the same thing ie stirring back in the phytic acid. Id be very interested to know what you found out. Thanks!
Just got back to you -sorry! If you need a reference give me another comment and I’ll get you one :).
Any updates on this? I also don’t understand where the phytic acid goes or how it is neutralized in an acidic medium when soaking grains that can’t then be drained and rinsed eg oatmeal. Thanks!
Hi Tanya. Did I get back to you on this? I think so …in a different comment. Anyway, the issue is that is appears to be neutralized and so it doesn’t need to be drained and rinsed. Thanks! Let me know if you need more info.
I noticed in another post (about beans or something) you said that it is now understood that you don’t need an acid medium for soaking, and that you would post on that. Have you posted on that? What’s the latest news? This is something I haven’t tried yet. I keep forgetting, but I really want to try soaking.
I haven’t posted on it yet. Sorry. I will email the person I wanted to interview and see if we can set something up. Thanks!!!
I’m poking around your site right now trying to find the same answer. Anything yet? I know you’re busy and need to pace yourself. But asking in case you have written it. I’ve soaked for a couple years now but am starting to hear things to the contrary, that it actually does the opposite of what we want. So confused. Would love more information. Thanks!
I think I answered your concerns just a bit ago in the comment – thanks!
Thanks for this info! I have a couple of questions:
1. You mention tapioca starch is no good, what’s a good sub?
2. Do you cover your soaking grains? I’m a bit paranoid, so I put a towel over it.
Hi again. I pretty much avoid the starches whenever I can and just deal w/ heavier baked goods so I sub any whole grain flour unless I am making cupcakes or a cake for someone else. I also use the starch in my homemade egg replacer so it doesn’t spoil.
I don’t cover my grains – it’s just dust and stuff which I am not worried about. Plus a little natural yeast maybe :). But we don’t have many flies. That would be a different story :).
I’ve been very intrigued about soaking my grains. I still feel I have a lot to learn. It seems a little odd to whip up a recipe and just let it sit on my counter till the next day. I keep thinking that it will go bad if it sits out… but I assume the key is to leave the eggs and perishables out of the recipe until that last step?
Also, you mentioned that you grind your own grains. I’ve wanted to start doing that but I was wondering if I need to get a grain mill or if I could just use my coffee grinder/Magic Bullet?
Hi Alicia. You can put milk in…at least I know some folks do that. Typically it’s the liquids and sweeteners. I bought a grain mill. If you are going to do it seriously it’s the only way to go. You can’t get enough done without it. I was hoping to talk more about that and maybe have a giveaway. I’d love to share what I’ve bought.
I don’t think soaking grains in milk (unless you put it in the fridge) can be a good idea.. Milk goes off very easily.
I agree that it sounds like a problem but there are loads of traditional food websites advocating the same thing.
Hi. Could you give links to those sites?
HI there.
https://thenourishinghome.com/2012/03/how-to-soak-grains-for-optimal-nutrition/
https://www.nourishingdays.com/2012/07/why-soaking-grains-isnt-necessarily-the-best-way-to-prepare-them/
https://www.allaboutfasting.com/soaking-grains.html
https://www.nutridesk.com.au/soaking-grains.phtml
They are all over the place. Just search “soak grains in milk”.