This Simple Step Will Make Quinoa Easier to Digest

Recently, my daughter, who is both gluten-intolerant and mostly vegan, made a delicious minestrone for dinner. She swapped the pasta for quinoa and added chickpeas alongside the traditional kidney beans, making it even more filling. It was so good, we both ended up having two bowls.

Later that night, I became extremely ill, much like I do when I accidentally eat eggs, which I’m allergic to. But I hadn’t eaten any eggs. My daughter also felt sick, though to a lesser extent. What could have caused our similar reactions, yet with different severity?

The culprit was simple: quinoa. My daughter didn’t realize that you should always rinse or soak quinoa before cooking it.

Here’s the issue: As a seed, quinoa naturally contains saponins—over 40 different phyto-compounds that taste bitter or soapy. These compounds are there to discourage consumption by wild animals, insects, and birds, helping the plant protect its seeds and ensure reproduction.

Monica Auslander Moreno, MS, RD, explains that people can be intolerant to quinoa’s outer coating. The saponins found in quinoa are tough to digest. She adds, 'When we say something is for the birds, we mean it’s unpleasant. Quinoa is literally not even for the birds.'

Rinsing quinoa can reduce some of the saponins, but this knowledge was lost when quinoa became widely promoted as a trendy 'superfood' in the mid-2000s. South American farmers and cooks, familiar with their native crop, understand this vital step, while North Americans, influenced by marketers, often miss it.

Quinoa isn’t the only plant that contains saponins. Many other plants, including legumes like kidney beans, chickpeas, and lentils, as well as oats, spinach, garlic, asparagus, beets, and yams, also produce them. The effects of saponins vary depending on the plant. Some, like those in oats and spinach, support digestion, while others, like those in quinoa, can be hard to digest or even harmful in larger amounts.

With quinoa, most of the saponins are concentrated in the outer layer of the seed. A study in the March 2020 edition of *Molecules* highlights the bitter, astringent properties of over 40 different saponins. The study also explores various methods to remove them, including triple-washing, leaching, heat treatment, extrusion, roasting, and mechanical abrasion, both in labs and commercial settings.

Leaching and roasting quinoa at home can be a bit time-consuming. However, knowing that such studies exist because quinoa can cause issues should make you more cautious. At the very least, read labels with extra care. Just because it says 'pre-rinsed' doesn’t mean it’s safe to skip washing, especially if you're cooking for a group. If you’ve been eating quinoa for a while, you might tolerate it without rinsing, but what about first-time eaters like kids? You can't predict their reaction.

Also, be aware that 'pre-rinsed' quinoa isn’t always what it seems. How thoroughly was it washed? Was it done once, twice, or with commercial sprayers? This information is rarely available. To be sure, watch the water as it flows over the seeds. If the water foams up, the quinoa still contains saponins. Rinse (or soak) until there are no bubbles.

Moreno advises always rinsing grains—buckwheat, millet, amaranth, sorghum, farro, or rice—no matter the label. You never know what happens during processing before packaging. She also recommends diversifying your grains and pseudocereals instead of sticking to one type. If you’re trying a new grain, start with small portions to see how your body reacts, especially if you’ve never eaten it before.

This is particularly important with quinoa. If you have any sensitive digestive conditions, like inflammatory bowel disease (IBD), the saponins or outer layer of quinoa can aggravate symptoms. Both my husband and daughter, who have ulcerative colitis and Crohn's disease, have always found quinoa hard to digest, sometimes painfully so. Now they understand why.

If you have a history of food allergies, you may experience a prolonged, multi-symptom reaction to saponins, as I did. And since the soup contained kidney beans and chickpeas, I ended up with a triple dose of these compounds.

While I’m avoiding quinoa for now, Moreno isn’t opposed to it, and neither should you be. 'Quinoa gained popularity quickly due to its high fiber, high protein content, and overall nutrient density. It’s also affordable and easy to prepare,' she says. 'If you enjoy it, go ahead and eat it.' Just remember to rinse it thoroughly and proceed with caution.