3 Simple Steps For Sprouting Seeds, Grains & Beans (For a Healthier Gut & Easier Digestion)

Before I started sprouting I was slightly intimidated by it. I just assumed it was something that took a ton of time and energy, but It's more of a set it and forget it, with a little bit of rinsing in between. So simple! 

What is sprouting? 

Sprouting is essentially the practice of germinating seeds It involves soaking seeds, nuts, legumes or grains for several hours, then repeatedly rinsing them until they begin to develop a small growth of the plant. Soaking allows the sprout to grow. 

Why Should You Sprout? 

1. Less Anti Nutrients & A Better For Gut Health
Many seeds contain anti-nutrients, substances that inhibit the absorption or use of other nutrients. For example, rice contains phytic acid, which inhibits mineral absorption.

Other seeds contain substances such as lectins and saponins, which can interfere with the gut lining of the GI tract. This can cause damage to the cellular lining and the villi (small finger like projections in the intestines), leading to leaky gut and poor overall nutrient absorption.

Many autoimmune conditions are said to originate in poor gut health. While you may feel quiet a bit better avoiding certain grains, nuts and seeds if you have an autoimmune condition. If you reintroduce one or more without an issue, sprouting can make them healthier for you and your gut. 

2. Increases Nutrient Absorption
By sprouting seeds, nutrients including amino acids (the building blocks of proteins), sugars in the form of glucose, and even vitamins and minerals become more available and absorbable.

3. Improves Digestion  
For many people, eating grains, beans, nuts and seeds is problematic when it comes to digestion and frequently causes inflammation. A major benefit of sprouting is that is unlocks beneficial enzymes, which make all types of grains, seeds, beans and nuts easier on the digestive system.

What Can I Sprout? 

Personally I eat only broccoli sprouts (so yummy), sunflower seed sprouts and radish sprouts, but you may be able to eat more of a variety then me. 


  • Radish Seeds
  • Pumpkin Seeds
  • Sesame Seeds
  • Sunflower Seeds
  • Broccoli Seeds 


  • Chickpeas
  • Lentils
  • Adzuki Beans
  • Black Beans
  • White beans
  • Mung Beans
  • Kidney Beans
  • Navy Beans
  • Peas


  • Buckwheat Grains
  • Amaranth Grains
  • Kamut
  • Millet
  • Oat Groats
  • Quinoa
  • Wild Rice
  • Black Rice


What Can't I Sprout? 

Nuts like pecans and walnuts cannot be sprouted, but soaking them is still beneficial.  Sprouted kidney beans can cause death, no that's not a joke. Always cook them first. 

How to Sprout in 3 Steps:

  1. Soak seeds overnight (6-12 hours) in water. Optimal time for soaking is between 8 and 10 hours. I use a large glass mason jar (make sure it's sanitized before hand). 
  2. Rinse seeds 2-3 times daily, allow them to drain via sprouting jar or in tilted bowl. I fold a cloth and use it to tilt the mason jar to drain into the sink). 
  3. Sprouts will be ready in 2 to 4 days, when sprout is ¼ inch.

How to store? Dry completely, and store in fridge for about 3 days.

Handy Sprouting Worksheet

How Does it Work? 

Seeds soaked in warm water are fooled into thinking conditions are ripe for growth and anti-nutrients are disabled.

How Can I Eat them? 

Now that you know how to sprout you may be wondering how can I eat sprouts? 

  • On salads 
  • In smoothies 
  • In sandwiches 
  • Put them in baking
  • Add to soups 
  • Put in casseroles 
  • Snack on them 

Happy Sprouting! 

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