Saponins (from the Latin word for “soap”) are naturally-occurring chemicals found in plants that produce foam when agitated in water. They are both water and fat soluble and are used in many cosmetic and cleaning agents. Saponins are bitter tasting and generally at least mildly toxic to humans. They are more toxic to fish and have been used in many cultures to incapacitate fish as a means to more easily. collect them for food. Saponins have also be historically boiled out of plant matter to create a detergent for bathing and washing textiles.

There are many different saponins found in food products as many plants produce them as a natural defense against predation. Some are mild to severe toxins that can cause gastric upset, diarrhea and more severe symptoms if not properly processed. Many bind with nutrients like calcium, iron and zinc in the gut and interfere with their absorption. However, some of these same chemicals are being studied for their antioxidant effects and other health benefits.  Some say saponins also bind to certain toxins and excess fats in the gut and help them move through without being absorbed. There is even some evidence they may help reduce blood cholesterol. But honestly, saponins are among the most common chemicals in plants and there are so many different varieties- and they don’t occur in isolation. The general consensus is that preparing foods properly and eating a wide variety throughout the day is the best way to ensure that you get the nutrients you need.

Some food items that contain saponins include, beans and peas, quinoa, sunflower seeds, asparagus, spinach, yams
It is often recommended foods high in saponins be rinsed, soaked and boiled with the water discarded to reduce the water soluble saponins if you are concerned.

Some saponins should not be ingested at all and large quantities of any of them is not comfortable in the body. Some wildcrafters and foragers will avoid plants with saponins in them despite their near ubiquity.  Most of these chemicals are so bitter that you wouldn’t want to eat the plant if it had enough saponins in it to make you sick. For those wildcrafted foods with tolerable levels of saponins, blanching and rinsing can often reduce their levels further.

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