Soaking oats overnight initiates a natural breakdown process that makes them easier to digest. It also activates beneficial enzymes that help neutralize phytic acid, a compound found in whole grains, nuts, and seeds that can hinder the absorption of key minerals such as calcium, magnesium, and iron.
Australian grown and naturally lower in phytic acid, the ideal base for creamy overnight oats. Backed by our reaction and flavour guarantee.
Why Soak Your Oats? Unlock the Nutritional Benefits of Overnight Soaking
Did you know that soaking your oats overnight is an age-old tradition that enhances their digestibility and nutritional value? Our ancestors understood the power of food preparation, and soaking oats before cooking was a common practice in kitchens worldwide. Today, this simple step remains as beneficial as ever, especially for those with sensitive digestion or looking to maximize nutrient absorption.
What is Phytic Acid and Why Does it Matter?
Phytic acid, also known as phytate, is a natural plant compound that binds to minerals and prevents their absorption in the digestive system. This can lead to nutrient deficiencies over time, particularly for those who consume a grain-heavy diet. Factors such as soil conditions, farming methods, and processing techniques influence the phytic acid content in foods.
At GF Oats, we prioritise purity. Our oats are grown without high-phosphate fertilizers, which means they contain lower levels of phytic acid compared to conventionally farmed oats. By soaking your oats, you further reduce this compound, allowing your body to absorb essential minerals more efficiently.
Why Should You Soak Your Oats?
In today's fast-paced world, we’ve moved away from traditional food preparation techniques, often opting for quick-fix meals. However, taking a little extra time to soak your oats offers numerous health benefits:
1. Enhanced Nutrient Absorption
Soaking deactivates phytic acid, allowing your body to absorb more iron, zinc, and magnesium—key nutrients that support energy production, immune function, and bone health.
2. Improved Digestion
Pre-soaking oats helps break down complex starches and proteins, making them easier to digest, particularly for those with sensitive stomachs.
3. Better Gut Health
The fermentation process during soaking encourages the growth of beneficial probiotics, supporting a healthy gut microbiome and reducing bloating.
4. Creamier Texture & Enhanced Flavour
Soaking softens the oats, resulting in a creamier, smoother consistency that blends perfectly with milk or yogurt. It also reduces the natural bitterness of raw oats, enhancing their natural sweetness.
How to Soak Oats for Maximum Benefits
To properly soak your oats, follow these simple steps:
- Measure Your Oats: Use ½ cup of GF Oats for one serving.
- Choose a Liquid: Add 1 cup of water, milk, or dairy-free alternatives like almond or coconut milk.
- Add an Acidic Medium (optional): To help neutralise phytic acid, mix in 1 tablespoon of apple cider vinegar, lemon juice, yogurt, or kefir.
- Let Them Soak: Cover and leave at room temperature for at least 8 hours or overnight.
- No Need to Rinse: Unlike other grains, soaked oats do not need to be rinsed before consuming.
Bonus Tip: Boost Your Oats with Superfoods
We also have a cute little overnight oats jar in our shop.
For an extra nutritional punch, stir in chia seeds, flaxseeds, or a scoop of protein powder before soaking. You can also add cinnamon, honey, or fresh berries for natural sweetness.
Alternatively just soak the oats like we do and add some OATY BOOST on in the morning for extra fibre and protein.
The Takeaway
Soaking your oats is an effortless way to unlock their full nutritional potential. Not only does it improve digestion and mineral absorption, but it also enhances taste and texture, making your morning porridge or overnight oats a truly nourishing meal.
Want to enjoy the best quality oats? GF Oats offers premium, uncontaminated oats grown using the Global Oats Purity Protocol - ensuring they are free from wheat, rye, and barley contamination.
Soaking Oats: Frequently Asked Questions
Do you need to soak oats before eating them?
You don't have to, but soaking makes oats easier to digest and helps neutralise phytic acid so your body absorbs more of the calcium, magnesium and iron in them. Because GF Oats are Australian grown without high-phosphate fertilisers, they start lower in phytic acid than most oats, so a simple overnight soak is all you need.
How long should you soak oats?
Soak for at least 8 hours, or overnight. That is long enough for the natural enzymes to break down phytic acid and soften the oats to a creamy texture. You can soak for up to 24 hours if that suits your routine better.
Do you need to refrigerate oats while they soak?
You can soak at room temperature for around 8 hours, as in the method above. For a longer soak, or in warm weather, soak them covered in the fridge to keep them fresh. Either way, keep them covered.
Can you soak oats in milk instead of water?
Absolutely. Water, dairy milk and dairy-free alternatives all work. For an overnight-oats style breakfast, soak half a cup of GF Oats in one cup of your milk of choice. Adding a teaspoon of yoghurt, kefir, lemon juice or apple cider vinegar boosts the phytic-acid breakdown.
Do you rinse or strain oats after soaking?
There is no need to strain if you are making overnight oats, because you eat them in the liquid they soaked in. If you prefer a looser porridge, you can drain and add fresh water or milk before warming them through.
Does soaking remove all the phytic acid in oats?
Soaking reduces phytic acid significantly but does not remove it entirely, and that is fine, because some phytic acid acts as a healthy antioxidant. The goal is balance: enough breakdown to improve mineral absorption. Starting with lower-phytic-acid GF Oats gives you a head start.
Can you soak oats and then cook them as porridge?
Yes. Soak overnight, then warm the oats gently on the stove or in the microwave. Pre-soaked oats cook faster and end up creamier, so soaking works whether you eat them cold as overnight oats or hot as porridge.
Are GF Oats safe for coeliacs and the gluten intolerant?
GF Oats are grown, harvested and packed under a dedicated purity protocol to keep them free from gluten cross-contamination, which makes them suitable for people avoiding gluten. As always, if you have coeliac disease, check with your health professional about introducing oats.
👉 Shop our range of GF Oats today and start reaping the benefits of properly prepared, nutrient-rich oats!
For more healthy tips and delicious oat-based recipes, visit our blog. 🌿💛
Comments (5)
Hi Grant,
Typically yes, you would refrigerate them when adding dairy.
You could try soaking with water instead but they would still need to be kept at a cooler, regulated temperature.
If you prefer your oats warm, you can reheat them the next day in the microwave, or place them on the stovetop with another round of liquid (i.e. another half cup of milk), and cook as warm porridge.
Hope this helps.
Hi Kylie,
Can I ask about the resting process, specifically the idea of leaving them out of the fridge at room temperature? I soak mine with normal pasteurised cow’s milk and greek yoghurt, but I can’t bring myself to leave it overnight on the kitchen counter – is it safe to do that? I just assume the dairy needs to be kept in the fridge lest it go off. I tell myself to just give it a try and smell the oats in the morning, but I keep playing it safe and putting them in the fridge. The problem there is even when I take them out of the fridge for an hour or so they still don’t come to room temp properly and are cold when I eat them, so my preference would be to leave them out. I know it’s not one of life’s big dilemmas… but it is!
cheers,
Grant
My lovely GF Oats are Awesome
I soak half cup of water oats ,and all liquid is soaked up in the morning
Then I put half cup Oat milk in saucepan and cook
My mouth waters whilst I am cooking them so delicious
Blessings to you all
Hi Shelley, thanks for your question and sorry to hear about your diagnosis. You don’t strain them after soaking – if you do a 1:1 ratio, or 1:2 ratio and leave them to soak for at least 6 hours, you will find there is nothing left to strain as the oats absorb the liquid.
Then just cook as normal. Let us know if you have any other questions. Or check out our blog on how to soak your oats https://gfoats.com.au/blogs/news/how-to-soak-gf-oats
Re: soaking oats
Do I strain the water after soaking them?
I currently cook whole oatmeal, not instant, overnight in a small crockpot, on the warm setting.
I have severe intestinal villi damage from lifetime celiac disease. I have always been asymptomatic so no one thought to have me checked out. So I consumed gluten like normal people, until my diagnosis at age 46. So oatmeal is a major grain for me.
Thanx, Shelley