How to Make Tiger Nut Milk—and Why It’s a Prebiotic Power Pour

Let’s get one thing clear: we love nuts around here.

But even the most devoted almond or cashew fan benefits from a little rotation. Enter tiger nuts: not nuts at all, but tubers with a sweet, earthy flavor and fiber content your gut will thank you for.

They’re especially handy for anyone dealing with nut sensitivities, but they’re not just a fallback—they’re a feature. The milk is rich, naturally sweet, and easy on digestion. Add it to your rotation, your chia puddings, or your curiosity list. This one plays well with others.

Health Benefits of Tiger Nut Milk

A Gut-Loving Prebiotic

Tiger nuts are one of the richest natural sources of resistant starch, which resists digestion and gets fermented in the colon—feeding the good guys. That fermentation process can support:

• Smoother digestion
• Reduced bloating
• Better mineral absorption
• A more diverse gut microbiome

You’re not just sipping for hydration—you’re feeding your gut ecology.

Hormone + Skin Support

Thanks to vitamin E and magnesium, tiger nut milk also plays a supportive role in hormonal balance and skin clarity—especially during luteal and menstrual phases when both mood and digestion get tested.

If you’re building a seed cycling habit, this is a smart pour to add. You can read more about that here.

How to Make Tiger Nut Milk

Tiger nuts are dense little things. A proper soak helps soften them and unlock that signature sweetness. Here’s how to make a blend that’s smooth, not gritty.

Basic Tiger Nut Milk Recipe

• 1 cup (130 g) tiger nuts, soaked 12–24 hrs
• 3–4 cups cold filtered water
• Optional: 2–3 soft medjool dates, pinch of sea salt, vanilla, cinnamon

Steps:

1. Drain and rinse your soaked tiger nuts.
2. Blend with fresh water and sweetener if using.
3. Strain if needed—or better yet, use the Nama M1 cold-press method for silky, pulp-free milk.

Tiger nuts can be tricky to milk—dense, fibrous, and prone to grit if your gear isn’t up to it.

The Nama M1 handles them like a seasoned pro. It cold-presses every pour without friction or mess, keeping the fiber, flavor, and prebiotic perks intact. Explore the M1 here.
Use Discount Code PLANTPOWER to save on the Nama M1 nut milk maker and all Nama juicers.

Want to see how it holds up against tools like the Almond Cow? This side-by-side makes the differences clear.

Tiger Nut Pulp Tips

Don’t toss the pulp. It’s naturally sweet, fibrous, and ideal for:

• Gut-friendly energy bites
• Raw crusts (think fig-tiger tart)
• Breakfast crumble toppers

Store in the fridge for 2–3 days or freeze for later.

Where It Shines in the Kitchen

Tiger nut milk has range. Here’s how to use it:

• With buckwheat flakes or rawnola
• In chia pudding or overnight hemp oats
• Blended into smoothies with banana or pear
• In golden milk mixes or warm turmeric tonics
• As a light pour for kids’ snacks or school-safe smoothies

For the Pour Curious

If this is your first time trying a non-nut milk, it’s a gentle, sweet, digestion-loving place to start. And for seasoned pourers? This is your fiber fix and gut glow wrapped in one.

Let’s Keep the Pour Going

Want to compare other nut and seed milks by benefits, ingredients, and gut impact?
You’ll love this full guide: Soaked or Not? The Real Deal on Soaking Nuts for Milk

And if pistachios are more your style, try this creamy favorite with skin and sleep perks:
Pistachio Milk: The Creamy 3-Ingredient Plant Milk with Sleep & Skin Benefits