Sprouts- The Gut-Healthy Superfood (+ How to Grow Them at Home in Just 5 Days)

Lots of things sprout up in the beautiful spring season—blossoms, tulips, fresh green grass… and maybe even a few garden plants. If you're like me, you've probably started dreaming about your garden or already watching your seeds begin to grow. Whether you’re planting in raised beds or scouting the local farmers market for the season’s best produce, there’s something deeply satisfying about eating fruits and vegetables that are freshly picked.

But there’s another kind of sprouting that you might not be doing yet—and it has the potential to transform your digestion, energy, and overall wellness.

Why You Should Be Sprouting (Not Just Your Garden)

Sprouts are one of the most powerful foods you can add to your diet, especially when it comes to digestive health. They're packed with enzymes—those little protein molecules your body needs to break down food and absorb nutrients effectively. As we age, our natural supply of digestive enzymes decreases. This can lead to bloating, gas, sluggish digestion, and even nutrient deficiencies. You might have noticed that heavy or rich meals leave you feeling more uncomfortable than they used to. That’s a sign your digestive system is working harder than it should.

The good news? You can support your digestive system with simple dietary tweaks. Start by eating more enzyme-rich foods, such as:

• Fresh pineapple or papaya

• Properly prepared fermented foods (like sauerkraut or kefir)

• Digestive enzyme supplements (if needed)

And—drum roll—sprouts

The Secret Power of Sprouts

Sprouting isn’t just trendy; it’s backed by science and history. Sprouted foods are easier to digest and significantly higher in nutrients than their unsprouted versions.

Here’s why:

Sprouting neutralizes phytic acid, a naturally occurring substance in seeds, nuts, grains, and legumes. Phytic acid is often called an anti-nutrient because it can block the absorption of important minerals like iron, zinc, and calcium. While phytic acid serves a useful purpose in nature (it preserves the seed), it can reduce nutrient bioavailability when consumed in large amounts. By soaking and sprouting seeds, you reduce this barrier and unlock more of the food's nutrients—like vitamins B and C, fiber, and essential minerals.

My Favorite Sprouting Staples

If you’re new to sprouting, start with these two easy and highly nutritious options:

• Lentils: Sprouted lentils are light, crunchy, and refreshing. They’re incredibly satisfying and versatile—perfect tossed on salads, tacos, or even rice bowls for a protein and fiber boost.

• Broccoli Seeds: These are my personal favorite! Broccoli sprouts pack a massive nutritional punch. Just one cup of broccoli sprouts contains up to 100 times more sulforaphane than mature broccoli. Sulforaphane is a powerful compound with antioxidant, anti-inflammatory, and detoxifying benefits. It’s been studied for its role in cancer prevention, brain health, and supporting the liver's natural detox processes.

Sprouting is a physical reminder of growth—tiny seeds transforming into something fresh and full of life in just a matter of days. There’s something universally humbling and inspiring about watching new life form from something so small and seemingly insignificant. In a way, it mirrors our own journey. We’re all constantly sprouting into better versions of ourselves, slowly but surely, season by season.

How to Start Sprouting at Home

You don’t need a fancy setup to get started. Just a few basic supplies:

Recommended Supplies:

• 1 Wide-mouth glass mason jar

• 1 Sprouting lid or mesh lid insert

• Broccoli seeds (non-GMO) or lentils

Step-by-Step Sprouting Instructions:

1. Soak:
   Add 1.5–2 tablespoons of broccoli seeds (or 3 tablespoons of lentils) into your mason jar. Fill with clean, fresh water and swirl gently to incorporate. Let them soak for about 24 hours at room temperature. This step breaks down the phytic acid and begins the activation process.
   

2. Drain and Rinse:
   After 24 hours, drain the water completely and rinse the seeds with fresh water. Repeat this process 1–2 more times, ensuring there’s no standing water left in the jar. Swirl the seeds gently to separate clumps and allow airflow.
   

3. Begin Sprouting:
   Lay the jar on its side on the counter with the sprouting lid attached. This positioning helps the seeds spread out and promotes even sprouting.
   

4. Rinse and Drain Daily:
   Rinse and drain your sprouts 2–3 times per day. I usually do this morning, afternoon, and night. By day 2, you’ll start seeing little white shoots emerging!

Harvest and Store:
By day 5, your sprouts will be ready to eat. Store them in the fridge and consume within 3–4 days for maximum freshness and nutritional benefit.

Eating Sprouts: Creative and Delicious Ideas

Sprouts are incredibly versatile! Here are some of my favorite ways to enjoy them:

• Tossed on tacos (especially sprouted lentils)

• Sprinkled into fresh salads

• Added to sandwiches and wraps

• Layered in burritos

• Topped on roasted vegetables or grain bowls

• Mixed into hummus or spreads for extra crunch

• Stirred into rice or quinoa for added texture

They’re a flavorful, crisp, and refreshing way to nourish your gut—and your taste buds.

Common Questions About Sprouting

Q: What’s the difference between microgreens and sprouts?
A: Microgreens are grown in soil and harvested when the leaves develop, typically above ground. Sprouts, like broccoli sprouts, are grown in water and harvested much earlier. The entire plant—including roots—is consumed. Sprouts are often faster to grow and easier to manage in small spaces.

Q: How long do sprouts last in the fridge?
A: I recommend only sprouting what you’ll eat in about three days. I use around one tablespoon of seeds at a time. Once fully sprouted, store them in the fridge in a sealed container and use them quickly for optimal taste and nutrition.

My Favorite Sprouting Products

• Masontops Sprouting Lids: These are durable, easy to clean, and fit most wide-mouth mason jars.

• Broccoli Seeds for Sprouting: Choose a high-quality, non-GMO variety. A large bag can last for months—and even makes a great gift for a fellow health enthusiast!

Want to be extra prepared for anything? Store sprouting supplies with your emergency food storage. If you ever find yourself in a pinch or without access to fresh produce, you can still grow nutrient-dense greens at home with just water, a jar, and a little time. Happy Sprouting- your gut, energy and meals are about to level up!

Next on the blog: Why Soaking Almonds is a Game-Changer (Yes, it sounds strange, but the benefits will surprise you!) In the meantime, join me over on Instagram @live.right.nutrition where I share daily inspiration, simple nutrition advice, and real-life ways to fuel your body with grace—not guilt. Let’s keep your health journey fun, doable, and full of joy. Chat soon!