Why should you soak oats? The scientifically proven benefits for your health

Last updated: March 4, 2025 | Medically reviewed by: Dr. Maria Schmidt, Nutritionist

Table of Contents

• Introduction
• My personal experience with soaked oats
• The scientific basis: Why soaking makes sense
• The 5 most important health benefits of soaked oats
• Instructions: How to soak oats correctly
• Different soaking liquids compared
• FAQ: Frequently asked questions about soaked oats
• Sources and further reading

Introduction

Oats have long been known as a superfood. Rich in fiber, protein, and essential nutrients, they form the basis for a healthy breakfast. But despite their impressive nutritional profile, there's a simple trick to get even more out of these little powerhouses: soaking.

At Dafabme, we are dedicated to researching optimal nutrition practices and today we are sharing with you not only scientific findings but also practical experiences on the topic of soaked oats.

My personal experience with soaked oats

When I started focusing more on nutrition 6 years ago, I came across the concept of soaking grains. Skeptical, but curious, I began with a simple experiment: I prepared two portions of oatmeal – one with overnight-soaked oats and one with unsoaked oats.

The difference was astounding. Not only did the oatmeal made from soaked flakes taste much creamier and less "raw" to my child, but I also noticed that he was much more satisfied after breakfast. The usual stomach aches and bloating were gone, which was a great relief for both of us. This change was a real win for his well-being.

"After six months of regularly eating soaked oats, I noticed a significant improvement in my digestion and more energy in the morning. The soaking process has now become a fixed part of my evening routine." — Julia K., long-time Dafabme coaching client

Why is soaking oats beneficial from a nutritional science perspective? The answer lies in the biochemistry of grain seeds, which include oats.

Anti-nutrients in oats

Oats contain various so-called anti-nutrients – natural compounds that can hinder nutrient absorption. These are primarily:

• Phytic acid: Binds minerals such as zinc, iron, and calcium, making them less absorbable by the body.
• Enzyme inhibitors: Inhibit digestive enzymes and can impair digestion.
• Lectins: Proteins that bind to carbohydrates and can lead to digestive problems.

Dr. Thomas Müller from the Institute of Nutritional Sciences at the University of Vienna explains: "Soaking activates various biochemical processes. Enzymes like phytase become active and break down phytic acid, making more minerals available. At the same time, enzyme inhibitors are neutralized, which improves digestibility."

A study published in the "Journal of Food Science and Technology" in 2021 showed that soaking oats for 8 hours can reduce phytic acid content by up to 40% (Kumar et al., 2021).

Show Image Infographic: How soaking oats affects nutrient availability

The 5 most important health benefits of soaked oats

1. Improved nutrient absorption

Soaking can increase the bioavailability of various nutrients. Research shows that soaked oats can lead to better absorption of the following nutrients:

• Zinc (important for the immune system)
• Iron (essential for oxygen transport)
• Calcium (supports bone health)
• Magnesium (important for over 300 metabolic processes)

2. Easier digestibility

Soaking initiates a pre-digestion process that makes work easier for your digestive tract. Studies show that soaked oats can lead to less bloating, fullness, and digestive discomfort (Anderson et al., 2019).

In our nutritional counseling practice, we particularly recommend soaked oats for people with irritable bowel syndrome or sensitive digestive systems.

3. Better blood sugar control

Research suggests that soaked oats may have a lower glycemic index than unsoaked oats. A study by the University of Sydney found that soaking oats for 12 hours can reduce their glycemic index by up to 25% (Johnson et al., 2020).

This can be particularly beneficial for:

• People with diabetes
• Individuals who want to stabilize their blood sugar levels
• Athletes who need a consistent energy supply

4. Promotion of gut health

Soaked oats have prebiotic properties that can promote the growth of healthy gut bacteria. A healthy gut microbiome is associated with numerous health benefits, including:

• Stronger immune system
• Improved mood
• Reduced risk of inflammation

Dr. Sarah Weber, gastroenterologist, explains: "The soluble fibers released by soaking serve as food for healthy gut bacteria and can thus actively contribute to gut health."

5. Pleasant taste and texture

While not a direct health benefit, the improved texture and more pleasant taste make people more likely to consume oats regularly – and regularity is key to any health benefit.

Instructions: How to soak oats correctly

Basic method for overnight-soaked oats:

1. Prepare ingredients:
   • 50g rolled oats (preferably organic quality)
   • 100-150ml liquid of your choice (water, milk, plant-based milk)
   • Optional: 1 tsp lemon juice or apple cider vinegar (increases phytase activation)
2. Steps:
   • Place oats in a bowl or sealable jar
   • Add liquid (ratio approximately 1:2 to 1:3)
   • Optional: Add lemon juice or vinegar
   • Stir well
   • Cover and let stand at room temperature for 8-12 hours or overnight
3. The next morning:
   • Warm up or enjoy cold as desired
   • Refine with fresh fruits, nuts, seeds, or other toppings

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Different soaking liquids compared

The choice of liquid for soaking can have a significant impact on taste, texture, and nutritional value:

My personal recommendation as a long-time user: A mixture of filtered water with a teaspoon of apple cider vinegar offers the best results for nutrient availability with an still pleasant taste profile.

FAQ: Frequently asked questions about soaked oats

Do oats need to be soaked?

There is no absolute necessity to soak oats. However, soaking can improve digestibility and increase nutrient absorption. It can be particularly beneficial for people with sensitive digestive systems.

How long should oats be soaked?

8-12 hours is optimal. This allows enough time for anti-nutrients to break down and for the texture to improve. Studies have observed significant reductions in phytic acid after just 8 hours.

Can soaked oats also be eaten warm?

Absolutely! After soaking, the oats can be eaten cold or heated. Heating does not destroy the benefits of soaking and can be particularly pleasant in colder months.

Who are soaked oats particularly recommended for?

Soaked oats can be particularly beneficial for:

• People with digestive problems
• Individuals with mineral deficiencies (especially iron, zinc)
• People with blood sugar problems
• Athletes aiming for optimal nutrient absorption

Are there people who should avoid soaked oats?

People with celiac disease or oat intolerance should generally avoid oats. For specific health conditions, it is advisable to consult a nutritionist or doctor.

Sources and further reading

1. Kumar, A., et al. (2021). "Effect of soaking on phytic acid content and mineral bioavailability in oats." Journal of Food Science and Technology, 58(3), 1145-1151.
2. Anderson, J., et al. (2019). "Improvement of gastrointestinal symptoms after soaking of oats and other grains." European Journal of Nutrition, 58(8), 3029-3036.
3. Johnson, R., et al. (2020). "Glycemic response to soaked versus non-soaked oatmeal in healthy adults." Diabetes Research and Clinical Practice, 162, 108-115.
4. Gupta, R.K., et al. (2015). "Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains." Journal of Food Science and Technology, 52(2), 676-684.
5. Harvard T.H. Chan School of Public Health. (2022). "The Nutrition Source: Oats." Retrieved from https://www.hsph.harvard.edu/nutritionsource/food-features/oats/

Disclaimer: The information in this article is for educational purposes only and does not replace the advice of a doctor or nutritionist. For health concerns, please consult a medical professional. Dafabme accepts no liability for any consequences arising directly or indirectly from actions taken on the basis of the information in this article.

About the author: Our founder: Fabienne Geiger completed advanced training in sustainable nutrition at Harvard Medical School and completed the "Child Nutrition and Cooking" course at Stanford University. As a certified nutrient consultant, she regularly shares her expertise on our blog.

More on healthy eating:

• https://dafabme.com/blogs/news/die-7-besten-superfoods-wissenschaftlich-belegte-vorteile-fur-deine-gesundheit

Try our recipe:

Recipe: Overnight Oats with Colladerm Collagen Powder

This recipe combines the benefits of soaked oats with high-quality Colladerm Collagen Powder for an extra boost of protein and nutrients.

Ingredients:

• 50 g rolled oats

• 200 ml milk or plant-based alternative

• 1 tbsp Colladerm Collagen Powder

• 1 tsp honey or maple syrup

• 1/2 tsp cinnamon

• 1 tbsp chia seeds or flax seeds

• 1/2 apple, grated

• A handful of berries of your choice

• 1 tbsp nuts or almonds, chopped

Preparation:

1. Place oats with milk or plant-based alternative in a glass or bowl.

2. Stir in Colladerm Collagen Powder, honey, cinnamon, and chia seeds.

3. Fold in the grated apple and mix everything well.

4. Cover the glass and let it soak overnight in the refrigerator.

5. The next morning, garnish with e.g. berries, bananas, and chopped nuts and enjoy!