When it comes to boosting fibre and protein intake, soaked dry fruits are a hidden gem. These simple, easy-to-prepare snacks offer a nutrient-rich start to the day and are generally full of essential proteins and fibre that improve stomach health, muscle maintenance, and energy levels. Plus, soaking dry fruits makes them easier to digest and also improves nutrient absorption. Here are some of the best dry fruits you can soak and enjoy, with a closer look at how much fibre and protein you’ll get from just a few pieces.

Figs are well known for their rich fibre content, making them ideal for anyone looking to improve digestion. Soaking figs makes them soft which results in the nutrients getting easily absorbed in the body

Fibre: Four pieces of soaked figs provide around 8 grams of fibre. This generous amount helps in regulating bowel movements and keeps us feeling full for a longer period of time.
Protein: While figs aren’t high in protein, they still contribute a moderate 1-2 grams per four pieces, helping to meet the daily protein needs.

Adding soaked figs to the diet can be a great way to support gut health and satisfy our sweet cravings naturally.

Almonds are famous for their protein content and brain-boosting benefits. Soaking them not only improves their flavour but also removes tannins in their skin, which can interfere with nutrient absorption.
Fibre: Four soaked almonds deliver around 1.5 grams of fibre. While modest, it contributes to healthy digestion and can support blood sugar levels.
Almonds shine in protein content, with four soaked almonds providing approximately 3 grams. This protein supports muscle health and gives us a solid energy boost in the morning.

Dates are nutrient-dense and provide a natural sweetness along with ample fibre, making them ideal for a post-workout snack or a quick energy fix. Soaking them softens their texture, making them even more enjoyable.

Fibre: Four soaked dates offer about 6 grams of fibre, which is excellent for promoting healthy digestion and stabilising blood sugar.
Protein: Dates are not particularly high in protein, providing around 1 gram per four pieces. While modest, this protein is valuable as a part of a balanced diet.

Walnuts are unique among nuts for their high omega-3 fatty acid content, making them a heart-healthy addition to your diet. Soaking walnuts reduces their bitterness and increases the bioavailability of their nutrients.

Fibre: Four soaked walnuts provide about 2 grams of fibre, supporting digestive health and keeping you feeling full.
Protein: Walnuts pack around 4 grams of protein per four pieces, making them a superb option for those looking to up their plant-based protein intake.

For those aiming to balance fibre, protein, and healthy fats, soaked walnuts are a fantastic choice that adds both crunch and health benefits to your meals.

Raisins may be small, but they’re full of nutrients that make them a great addition to the morning routine. Soaking raisins overnight plumps them up, making them easier to digest and enhancing their natural sweetness.

Fibre: Four soaked raisins provide around 1 gram of fibre, which helps in digestion and improves our healthy gut.
Protein: Raisins contain a modest amount of protein, offering about 0.5 grams per four pieces. While not as high as other dry fruits, they complement other sources of protein in the diet.

Soaked raisins are a quick source of natural energy and a rich source of antioxidants, making them perfect for a nutritious snack or a pre-workout boost.

Soaking dry fruits isn’t just a preference; it brings real health benefits. When soaked, dry fruits like figs, almonds, dates, and walnuts become softer and more digestible, allowing our body to make the most of its nutrients. The soaking process helps remove phytic acid, a natural compound that can reduce nutrient absorption, particularly for minerals like calcium, magnesium, and iron.
Soaking these dry fruits gives our body a better chance to absorb essential vitamins and minerals and ease the digestion process, which is especially beneficial for those with sensitive stomachs.