Foods that contain phytic acid
Approximate levels of phytic acid in foods
Food Minimum Maximum
Soaking legumes, pulses, nuts, seeds and grains overnight in a warm place, in warm mineral water at140° F (60° C) markedly reduces phytic acid content. However, this method does not work with all plant foods foods that contain high levels of phytic acid such as brown rice, corn, oats, millet and soya beans. Adding a complimentary tenth of freshly ground (using a coffee grinder) barley, buckwheat, kamut, rye, spelt and/or wheat when soaking any of these grains will work as the phytase in those grains will act on the others.
NOTE: Twelve hours of soaking will reduce phytic acids levels somewhat but better results can be obtained with a twenty-four hour soaking.
Add an acidic medium to the pot too such as freshly squeezed , organic apple cider vinegar (unfiltered and unpasteurized) or pure unrefined sea salt. Use 10% of this medium to 90% of whatever is being soaked.
Sea salt (pure unrefined) for nuts/seeds
Apple cider vinegar or lemon juice for grains
Kombu or kelp seaweed and/or bicarbonate of soda for legumes (pulses, peas and beans). Place one part kombu or kelp seaweed to six parts of legumes in the bottom of the pot when soaking them for improved flavour, digestion, more nutrients and faster cooking.
Rinse and refill the pot with fresh mineral water every eight hours during soaking and again add one of the mediums above.
Then finally rinse them well and pat them dry if drying out. They can be dried in the lowest setting of the oven with the door slightly ajar for 12-24 hours or air dried for longer. Then place in a sealed container in the refrigerator.
If consuming them without drying, keep covered in the refrigerator and eat within five days or so.
Nuts, grains, seeds and legumes can be ground up in a coffee grinder to use as flour in many recipes after they have been soaked rinsed and dried. Drying in a lowest setting in the oven can take many hours so a dehydrator is useful. Make sure not to place in a sealed container until absolutely dry to ensure no mould can grow.
During the process of soaking and fermenting, gluten and other difficult-to-digest proteins are partially broken down into simpler components that are more readily available for absorption. It increases levels of the B vitamins and reduces the polyphenols (tannins) and goitrogens levels in these foods which is also beneficial. Shop bought dried beans have very high levels of phytic acid and most can be soaked overnight to reduce phytic acid levels but soybeans should be fermented in a form of tempeh or miso for it to be effective.
The best way to ferment these plant foods is in brine (water and Himalayan pink salt crystals or unrefined sea salt). This acid medium breaks down the phytic acid and releases the minerals for easy absorption. It also has the added advantage of preserving the foods for up to a year and provides extra beneficial bacteria for the intestines. See also how to ferment them as Brine pickles.
Highest sources of apigenin in alphabetical order