YourpHLevel Newsletter: Soak to De-bloat

Hello everyone and Happy Friday!!!

Ready to unlock the hidden potential in your diet? Imagine transforming your everyday nuts, seeds, and legumes into nutrient-packed powerhouses that not only boost your gut microbiota but also help you shed unwanted calories. It’s time to talk about soaking—an age-old practice with modern, science-backed benefits that can turn your diet from good to great 🌟 😃 

Why Soak?

Soaking isn’t just an old age food prep hack; it’s a game-changer for your gut health and overall nutrition. Here’s why:

1. Enhanced Nutrient Absorption: Many nuts, seeds, and legumes contain antinutrients like phytic acid that can inhibit the absorption of essential minerals such as iron, zinc, and magnesium. Soaking reduces these antinutrients, leading to better mineral availability and absorption. Some studies show that soaking beans and nuts significantly decreases phytic acid content, thereby increasing mineral bioavailability.

2. Improved Digestibility: Soaking breaks down complex carbohydrates and proteins, making them easier to digest. This can reduce gastrointestinal discomfort and bloating, and increase the overall digestibility of these foods. Research has highlighted that soaking legumes and seeds results in reduced oligosaccharides, which are known to cause gas and bloating.

3. Calorie Reduction: Soaking can also play a role in calorie management. By reducing antinutrient content and enhancing digestibility, you make the nutrients in these foods more accessible and potentially reduce the caloric load. According to some research, soaking nuts can reduce their caloric density by up to 10%, due to the breakdown of some fats and carbohydrates that would otherwise contribute to higher calorie counts.

In an odd way this act of soaking which takes not time at all 😀 just a mindful plan the night before starts the act of digesting for you…why not?? !!! 🙃 

The Science Behind Soaking

Let’s break it down further:

**Nuts: Soaking almonds, cashews, or walnuts overnight softens them and reduces phytic acid. This process not only enhances the nutrient profile but also makes these nuts easier to blend into smoothies or incorporate into recipes. Research in Nutritional Biochemistry (2019) found that soaking almonds significantly improves the bioavailability of vitamin E. Pro-tip: If you dont like the taste of soaked nuts - go through the soaking process then roast them at low temperature to gain that crunch back - you will still gain 80% of the health benefits!

**Seeds: Chia, flax, and pumpkin seeds benefit greatly from soaking. Soaking chia seeds, for example, boosts their omega-3 fatty acid content and makes them more digestible. Research studies have reported that soaking flaxseeds increases their lignan content, which has beneficial effects on heart health.

**Legumes: Soaking beans, lentils, and peas overnight reduces cooking time and enhances their nutritional profile. Soaking legumes decreases their oligosaccharide content, which can help minimize bloating and gas. According to the Journal of Agricultural and Food Chemistry (2016), soaking also reduces the levels of enzyme inhibitors, making legumes more digestible and nutritious.

The Soaking Process

Here’s a simple guide to get you started:

1. Rinse: Thoroughly rinse nuts, seeds, or legumes under cold water.

2. Soak: Place them in a bowl with enough water to cover them completely. For nuts and seeds, 4-8 hours is typically sufficient. For legumes, overnight or 12 hours is ideal.

3. Drain and Rinse: After soaking, drain and rinse them again before consumption or cooking.

The Bottom Line

Incorporating soaked nuts, seeds, and legumes into your diet isn’t just a trend—it’s a scientifically-backed strategy to enhance your nutritional intake, support gut health, and manage calorie consumption more effectively. By making this simple adjustment, you’re not just eating healthier; you’re optimizing your diet for better results.

So, gear up and soak your way to a healthier, more vibrant you!

Wishing you and your bugs health and vitality,

Nadine

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Dr. Nadine Halawa, PharmD, BCPS - Board-certified pharmacotherapy specialist

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