Join Our 100 Year Heart Club
Searching for products?

7 Benefits of Sprouting Nuts and Seeds

  This post may contain affiliate links

We love raw nuts and seeds. They are incredible for heart health and are loaded with beneficial fats and nutrients. These small yet mighty foods are the perfect replacement for processed snacks. They’re filling, easy to transport, and super versatile. But what about those digestive problems you have every time you eat some?

Is there a way to eliminate this pesky digestive response and make nuts and seeds even healthier and more delicious? Yes, it’s possible. And it’s shockingly easy. Sprouting removes anti-nutrients, increases nutrient density, and improves nutrient availability of your favorite nuts and seeds — here’s how to do it.

What are sprouts?

Spouts are simply germinated nuts and seeds grown without soil and enjoyed before they are fully mature. After soaking seeds to help encourage germination, simply leave sprouts alone (rinsing them a few times a day), and you will be able to enjoy easily digestible nuts and seeds in just a few days. Eat them raw or cook in your favorite recipes. 

Top benefits of sprouting nuts and seeds

It’s super easy

Even if you don’t have a green thumb, you can still grow some pretty great sprouts. They don’t require soil, fertilizer, or special equipment and only take up as much space as a mason jar. You will be able to harvest your bounty in about a week, which makes sprouts perfect for people who want results fast.

Reduces antinutrients

Antinutrients, a compound naturally occurring in many nuts and seeds, make these foods hard to digest and make many of the beneficial nutrients are unavailable for absorption. These antinutrients are thought to be a form of protection for the seed, as many animals (including humans) often get sick after ingesting them. They also help delay germination until the nut or seed is ripe. 

Antinutrients, specifically phytic acid, have been connected to issues with leaky gut, impaired digestive response, and autoimmune disorders. 

When you sprout a nut or seed, you break down antinutrients and make the minerals accessible for digestion and absorption. Even soaking non-sprouting nuts will help reduce antinutrients.

Other benefits:

How to soak and sprout nuts and seeds

Step 1: Gather materials

  • Nuts and seeds — Use seeds or nuts that are organic, raw, unprocessed, and don’t contain any added ingredients. Avoid any that have been roasted or salted. 
  • Mason jar — Get as many as you need so that each nut or seed type has a container. Wide mouth jars are much more accessible than traditional jars.
  • Cheesecloth — Remove the inner part of the mason jar lid and replace it with cheesecloth or mesh. 
  • Large bowl — This is for soaking the seeds before sprouting. Once again, keep each kind separate if you are sprouting more than one type of seed or nut. 
  • Sea salt — Always use real, organic salt. 

Step 2: Soak 

  • Cover with water. Place your nuts or seeds in the bowl and cover them with several inches of clean water. 
  • Add salt. Add about 1/2 teaspoon of organic sea salt to each bowl. Cover the bowl with a kitchen towel to keep out any bugs or dirt.
  • Place on your counter for up to 48 hours to soak. How long you soak each seed or nut will depend on the type. Keep in mind some nuts (like walnuts and pecans) have been removed from their shells and will not sprout. Eat them after this soaking phase. Refer to our chart below for soaking and sprouting times. 

Step 3: Drain and rinse

After the allotted soaking time, strain your seeds through a fine-mesh sieve and rinse with cool water. Place the soaked seeds into a sterilized mason jar and cover with cheesecloth and a rubber band to hold it in place.

You can also screw it on with the outer ring of the mason jar lid. 

Remember, sprouts will quickly fill up your jar as they start to grow, so less is more when it comes to the amount of seed you start with. For seeds, you will usually only need a few tablespoons. 

Step 4: Sprout

Flip mason jars over on the counter at an angle to allow any lingering water to drain out; prop them up in a bowl if needed.  You don’t want standing water in your jar, which could lead to mold growth. 

During this time, rinse your seeds twice a day. You should notice tiny sprouts on the second or third day. Continue rinsing and draining each day until the sprouts reach your desired height. They are safe to eat any time, but most taste best when they are around an inch or two long or in two to three days. 

Step 5: Harvest

Once your sprouts reach your desired size, simply rinse them again, drain, and spread them out on a cookie sheet covered with a clean kitchen towel. Let them dry for about an hour before storing or eating.

Storing sprouted nuts and seeds

Ideally, enjoy your sprouts right away in salad or granola as a garnish for stir fry or a delicious snack. Nuts that you soak but don’t sprout can be turned into nut butter or nut milk if you’re feeling ambitious. 

However, if you’ve sprouted a lot, it can be hard to use them immediately. Simply wrap your sprouts in a paper towel and place them in a glass storage container in the fridge. They will stay good for about one week. 

Many people also enjoy dehydrating sprouts for a delicious on-the-go snack. Place them in the oven at 120 degrees or in a dehydrator until the sprouts are dry and crunchy. 

Is it safe?

Many people are concerned about the possibility of mold or bacteria developing during the sprouting process. However, as long as you do each step correctly and keep your tools clean, you are unlikely to introduce any harmful bacteria. 

Keep in mind, studies have shown that raw sprouts from the grocery store (those commercially grown) are associated with pathogenic bacteria such as salmonella and E. coli. This is likely due to contaminated equipment or improper growing conditions. 

If you plan to eat sprouts, it is much safer to do it at home, where you can ensure a clean and sterile environment without contamination. 

Tips and tricks for sprouting nuts and seeds

  • Sanitize jars: Always sanitize containers between and before use. Simply drop your jars in a pot of boiling water (make sure they’re submerged) for about 10 minutes. This extra step will give you peace of mind and help ensure clean sprouts. 
  • Wash your hands
  • Purchase sprouting seeds: Though any raw seeds or nuts will likely work, there is a chance that your run-of-the-mill grocery store nuts have been irradiated to stop sprouting during transport. That means you won’t be able to get them to sprout either. Stick to seeds and nuts specifically sold as sprouting seeds.
  • It probably isn’t mold: Don’t panic if you see a mold-like substance on your sprouts. It most likely is just fine root hairs that appear when the sprouts are dry. If you follow all of the steps, provide proper airflow, and keep a clean environment, mold shouldn’t be a problem. 

The root hairs should disappear when you rinse your seeds; mold won’t. Also, mold will cause your sprouts to smell. If they are stinky or the “mold” sticks around, simply add this batch to the compost bin and start over. 

Sprouting nuts and seeds for better health

Who knew it was possible to make such a fantastic health food even better? Sprouting is simple, easy, quick, and will allow your body to digest nuts and seeds with ease while delivering full nutrient potential.

Next steps

Sprout your nuts and seeds before eating to increase nutrient absorption and improve your digestive response. Enjoy sprouts as a delicious garnish on top of any savory meal, or simply whip up a sprout-based salad for the perfect lunch.

Eat Well · Live Well · Think Well 

Medical Review 2022: Dr. Lauren Lattanza NMD


You may also enjoy these posts...

Health Coaches at Natural Heart Doctor

Why You Need a Health Coach

In the quest for better health, many people turn to various professionals—from doctors to personal trainers—but there’s one role that’s gaining recognition for its holistic

Read More »

About Dr. Keith Smigiel NP, DC

Dr. Keith Smigiel

Dr. Keith Smigiel is a regenerative medicine physician and pain management specialist. He takes an integrative approach to medicine, focusing on customized solutions tailored to individual needs. Using advanced, non-surgical treatments, Dr. Smigiel stimulates your body’s ability to naturally heal itself.

Dr. Smigiel helps people suffering from conditions such as chronic pain and erectile dysfunction, to hair loss and weight gain. Combining treatments such as PRP Therapy, Ozone, Neural Prolotherapy, and IV Infusions with functional rehabilitation, he helps you look and feel better.

He heals the body, instead of just treating the symptoms!

With his professional qualifications as a certified family nurse practitioner, a doctor of chiropractic, and a fellow of the International Academy of Medical Acupuncture, Dr. Smigiel offers patients comprehensive care from a broad perspective of conventional and alternative medicine. He also has extensive experience in functional rehabilitation and chronic pain management.

Dr. Smigiel is married to Angela and has two children, Sophia and Larz. When he’s not busy helping patients, he enjoys hiking, mountain biking, motocross, and boating.

About Dr. James Kneller, M.D., Ph.D., FHRS

Dr. James Kneller, M.D., Ph.D., FHRS

Dr. James Kneller is one of the nation’s leading heart rhythm specialists. Dr. Kneller is certified by the American Board of Internal Medicine (ABIM) in Clinical Cardiac Electrophysiology, Cardiovascular Disease, and Internal Medicine.

As a Fellow of the Heart Rhythm Society (FHRS) and Certified Cardiac Device Specialist (CCDS), Kneller provides comprehensive patient care, combining best medical practice with invasive procedures using state-of-the-art technologies to treat heart rhythm disorders.

Beyond guideline-directed therapies, Kneller is passionate about optimized personal health. With a deep interest in complimentary alternative medicine (CAM), he strives to reduce the need for pharmaceuticals, invasive procedures, and exposure to harmful radiation. With Natural Heart Doctor, he strives to help each and every client to Live Well, Eat Well, and Think Well to attain their 100-year heart!

About Dr. Lauren Lattanza NMD, FACC

Dr. Lattanza Office Visit with Patient

As a Naturopathic Physician, I am trained to treat the whole person and get to the root cause of disease.

I went to Arizona State University where I graduated with a bachelor’s degree in psychology with a depth in physiology and minor in Spanish. After my undergraduate degree I was working on prerequisite classes towards medical school, which is when I came to learn that my values identified best with the principles of naturopathic medicine. I knew that I wanted to help patients identify the causes of disease and be able to offer treatments which would improve their health rather than simply treating symptoms.

I dedicated the next 4 years to the Southwest College of Naturopathic Medicine in Tempe, Arizona where I attained my Doctorate of Naturopathic Medicine. I served as Class President all 4 years, Board of Trustees – Student Trustee, spoke as the Club President for our branch of Toastmasters, and was voted by my peers and attending physicians to earn the Outstanding Leadership Award for the Class of 2020. Throughout medical school I took it upon myself to work alongside MDs, DOs, chiropractors, and functional medicine practitioners in addition to naturopathic physicians.

As a Spanish speaking student, I was able to volunteer with community clinics around Phoenix and provide free healthcare to low-income families. Due to this combined exposure, I came to find my passion in treating cardiometabolic and digestive disorders that are all too common, yet largely preventable. I took the opportunity to learn the broad spectrum of healthcare so I can ensure that I am able to provide my patients with the best options.

About Dr. Jack Wolfson DO, FACC

Dr. Wolfson Office Visit with Patient

Dr. Jack Wolfson is a board-certified cardiologist, Amazon best-selling author, husband, father, and the nation’s #1 Natural Heart Doctor.

For more than two decades, more than one million people have enjoyed the warmth, compassion, and transformational power of his natural heart health courses and events.

Dr. Wolfson is the founder of Natural Heart Doctor Scottsdale, his heart health practice in Arizona, and Natural Heart Doctor, an online resource center with natural health information. Doctors from across the globe reach out to Dr. Wolfson for training and education in holistic health practices.

He has been named one of America’s Top Functional Medicine Doctors and is a five-time winner of the Natural Choice Awards as a holistic M.D. Dr. Wolfson’s work has been covered by more than 100 media outlets, including NBC, CNN, and the Washington Post. His book “The Paleo Cardiologist: The Natural Way to Heart Health” was an Amazon #1 best-seller.

Dr. Wolfson and his wife Heather have four children and are committed to making the world a better place to live. They provide for those in need (including animals) and support natural health causes through their philanthropic efforts.


Our chiropractor is an expert at adjustments and holistic chiropractic care and works closely in conjunction with the other health care experts at Natural Heart Doctor.

Call (480) 535-6844 for details and scheduling.

IV Therapy

We use specially formulated natural vitamins and minerals that are injected into a vein to prevent or treat dehydration. Ideal for people in Arizona.

Call (480) 535-6844 for details and scheduling.


Stimulate your body’s natural healing abilities and promote physical and emotional well-being with acupuncture at Natural Heart Doctor.

Call (480) 535-6844 for details and scheduling.

Health Coaching

Our health coaches use evidence based skillful conversation, clinical interventions, and strategies to engage you actively and safely in health behavior changes.

Call (480) 535-6844 for details and scheduling.

Cardio Tests

We use the most advanced testing in the world to assess heart health and to identify the root cause of your health issues.

Call (480) 535-6844 for details and scheduling.

Office Visits

Schedule an office visit with one of our cardiologists, holistic physicians, chiropractor, or health coaches.

Call (480) 535-6844 for details and scheduling.

Frequently Asked Questions

I’d like to receive an online second opinion from Natural Heart Doctor. What do I do next?

You can initiate a second opinion online through our website at any time. To begin, select the team member you’d like to speak with and open an account.

Click here for cardiologist Dr. Jack Wolfson.

Naturopathic Medical Doctor Dr. Lauren Lattanza. Get details.

Naturopathic Medical Doctor Dr. Tonia Rainier. Get details.

Click here for  Natural Heart Doctor Health Coach.

Alternatively, you can email A member of our care team will help guide you through the process of starting a second opinion.

What is the cost of a Natural Heart Doctor Online Second Opinion?

The cost for most second opinions varies by team member. This fee includes information collection, a phone or video consultation, a second opinion from a Natural Heart Doctor specialist and guidance throughout the process from your personal Care Team at Natural Heart Doctor.

Cardiologist Dr. Jack Wolfson’s Second Opinion Fee is $1500.

Holistic Physician’s Dr. Lauren Lattanza’s Second Opinion Fee is $250.

Naturopathic Physician Dr. Tonia Rainier’s Second Opinion Fee is $250.

Note: We apply the Online Second Opinion Call fee as a credit to any future consultations with Natural Heart Doctor, should you choose them.

Will my insurance cover the cost of a Natural Heart Doctor Online Second Opinion?

Most likely, no. Most health plans do not cover online second opinions or consultations. You are responsible for the cost of our second opinion. Natural Heart Doctor cannot file a claim with your insurance carrier, nor can we provide a procedure (CPT) code for this service.

What is the timeline to receive an online second opinion?

We do our best to schedule your second opinion as quickly as possible. Typically, it takes 5 to 7 business days after your information has been collected to receive your phone or video online second opinion.

What information do you need in advance of our call?

Our office will send you a short questionnaire to complete and return. We DO NOT need your complete medical records.

How many questions can I ask the expert during our call?

You may ask a maximum of five questions. This is to ensure that the expert has sufficient time to devote to each question. All questions must be finalized before your online meeting.

What should I expect to receive once my second opinion is complete?

You will receive a summary of our discussion along with our second opinion. The second opinion will be in written form. After you have reviewed the second opinion, a Natural Heart Doctor clinician will follow up with you by phone to address general medical questions about the information provided in the second opinion.

What if I have follow-up questions for the expert after I have reviewed my second opinion?

If you have a clarifying question about an expert’s response to one of the questions in your second opinion, and the Natural Heart Doctor clinician is unable to address it, then you may request a follow up session for an additional fee. 

Is my medical and payment information secure?

Natural Heart Doctor is strongly committed to protecting the privacy and security of all our patients. Our website meets all federal requirements for protecting personal health information under the Health Insurance Portability and Accountability Act (HIPAA). All financial transactions are processed by Natural Heart Doctor securely using industry standard payment processing tools.

I would rather visit Natural Heart Doctor for an in-person appointment. What should I do next?

If you would prefer an in-person appointment at Natural Heart Doctor instead of an online second opinion, please call (480) 535-6844 for details and scheduling.

Can I schedule a follow up appointment with the specialist who provided my online second opinion?

Yes, we’re happy to help you on an extended basis. Our clinician can discuss options with you when presenting our second opinion summary.