Soaking Flour for Maximum Digestibility (+ VIDEO)
This traditional cooking technique is important to reduce anti-nutrients such as phytic acid in the grains which improves digestibility and absorption of minerals considerably. Other methods for reducing anti-nutrients in grains and improving digestibility include sour leavening (sourdough) and sprouting.
How to Soak Grains Dairy Free
For those with milk allergies, substitute 1 cup of filtered water per cup of flour plus 2 TBL of lemon juice or apple cider vinegar and soak as usual for at least 8 hours or overnight.
For those with more extreme wheat sensitivities, the soaking time can be increased up to 24 hours to further breakdown gluten and other anti-nutrients.
Soaking Flour Technique Applies to All Grains
The principle of soaking grains can be applied to other grains as well, including your morning oatmeal. Folks routinely used to soak oats overnight before cooking back before WWII.
It seems with the modern preference for speed in food preparation, this essential step to soak flour has been lost and hardly anyone under the age of 70 even knows about it anymore.
Try soaking your oatmeal the night before and see how much more filling it is after you cook and eat it the next morning. Instead of being hungry again at 10am, you will likely be full right through until lunch! To soak oatmeal, use 1 cup of warm filtered water per cup of oats plus 2 TBL whey, yogurt, kefir, or buttermilk. Stir together in the pot you will cook them in, cover with the lid and leave overnight.
Cook as usual the next morning.
Bread Recipes Using Soaked Flour
How to Soak Flour (Traditional Method)
The video below demonstrates visually the simple process of soaking flour. Try it with your next flour based recipe!
How to Soak Flour
How to soak flour of all kinds before making the batter to improve digestibility and nutritional benefits of bread and other baked goods.
Mix flour and yogurt in a large bowl.
Cover with a clean dishcloth and secure with a large rubber band.
Leave on the counter overnight or for 8 hours.
Uncover, mix in remaining ingredients for whatever recipe you wish to make and bake as usual.
Sarah, The Healthy Home Economist
Sarah Pope has been a Health and Nutrition Educator since 2002. She serves on the Board of Directors for the Weston A. Price Foundation.
Sarah was awarded Activist of the Year at the International Wise Traditions Conference in 2010.
Sarah earned a Bachelor of Arts (summa cum laude, Phi Beta Kappa) in Economics from Furman University and a Master’s degree in Government (Financial Management) from the University of Pennsylvania.
Mother to three healthy children, blogger, and best-selling author, she writes about the practical application of Traditional Diet and evidence-based wellness within the modern household. Her work has been featured by USA Today, The New York Times, National Review, ABC, NBC, and many others.