Antinutrients
Antinutrients in foods can block nutrient absorption and cause digestive issues, but proper preparation methods can help reduce their negative effects.
Last updated
Antinutrients in foods can block nutrient absorption and cause digestive issues, but proper preparation methods can help reduce their negative effects.
Last updated
Antinutrients are compounds found in certain foods that can interfere with the absorption and utilization of nutrients in the body. They are naturally occurring in plants and serve as defense mechanisms to protect the plants from being eaten by animals, insects, and fungi. Common antinutrients include lectins, phytates, oxalates, and mold toxins (mycotoxins).
Foods that contain antinutrients should be approached with caution because these compounds can inhibit digestion, metabolism, vitamin absorption, and enzyme production. For example, lectins and phytates can bind to minerals such as phosphorus, iron, calcium, and zinc, making them less available for absorption. This can lead to nutrient deficiencies and associated health issues.
Additionally, antinutrients can cause gut irritation and other digestive problems. For instance, gluten, a type of lectin, is known to cause gut irritation and other issues in sensitive people.
To minimize the impact of antinutrients, it is recommended to properly prepare foods that contain them, such as soaking, sprouting, fermenting, or cooking, which can help reduce their levels. However, some people may still need to avoid or limit these foods to maintain optimal health. Here is a list of the most common antinutrients.
Phytic Acid (Phytates)
Impairs absorption of minerals like iron, zinc, calcium, and magnesium.
Food sources: Whole grains, legumes, nuts, and seeds.
Reduction methods: Soaking, sprouting, fermenting, or cooking can help reduce phytic acid levels.
Oxalates
Inhibits the absorption of calcium, contributing to the formation of kidney stones.
Food sources: Spinach, beet greens, rhubarb, almonds, and some other leafy greens.
Reduction methods: Boiling or blanching vegetables high in oxalates can help reduce their oxalate content.
Lectins
Cause gastrointestinal discomfort and interferes with nutrient absorption.
Food sources: Legumes (especially kidney beans), grains, nuts, and nightshade vegetables like tomatoes and potatoes.
Reduction methods: Soaking, sprouting, fermenting, or cooking at high temperatures can help reduce lectin levels.
Mycotoxins (Mold Toxins)
Toxic compounds produced by certain types of fungi, which can cause various health issues including liver damage and immunosuppression.
Food sources: Grains (like corn, wheat, and barley), nuts, coffee, dried fruits, and spices.
Reduction methods: Proper storage conditions to prevent mold growth, physical sorting to remove contaminated grains or nuts, and applying methods such as washing, peeling, and thermal processing to reduce mycotoxin levels.
Fructans
Causes gastrointestinal discomfort, bloating, and gas in individuals with fructan intolerance or sensitivity.
Food sources: Wheat, rye, onions, garlic, leeks, artichokes, and certain FODMAP fruits and vegetables.
Reduction methods: Choosing low-fructan varieties, peeling and cooking vegetables, and limiting consumption of high-fructan foods can help reduce fructan intake.
Tannins
Interferes with iron and protein absorption.
Food sources: Tea, coffee, red wine, legumes, and some fruits like berries and grapes.
Reduction methods: Adding milk to tea or coffee can help reduce the binding effect of tannins on iron. Soaking legumes before cooking can also help reduce tannin content.
Glucosinolates
Interferes with iodine uptake and thyroid function.
Food sources: Cruciferous vegetables like broccoli, cabbage, kale, and brussels sprouts.
Reduction methods: Cooking cruciferous vegetables can reduce glucosinolate content.
Saponins
Interferes with nutrient absorption and can damage the intestinal membrane, potentially causing increased gut permeability.
Food sources: Quinoa, soybeans, chickpeas, lentils, oats, peas, beans, grains, and wild rice.
Reduction methods: Soaking, sprouting, rinsing, and cooking thoroughly can help reduce saponin content. For quinoa specifically, thorough rinsing until the water runs clear removes most surface saponins.
Gluten is a protein that triggers an immune response in people with celiac disease and can cause inflammation in gluten-sensitive individuals.
Food sources: Wheat, rye, and barley, most breads, pasta, and cereals as well as many processed foods and baked goods.
Reduction methods: Choose naturally gluten-free foods like rice, quinoa, and corn. Read product labels carefully. Prevent cross-contamination when preparing food. Use dedicated gluten-free cooking utensils and surfaces.
Protease Inhibitors
Impairs protein digestion.
Food sources: Legumes, seeds, and grains.
Reduction methods: Cooking, soaking, sprouting, or fermenting can help reduce protease inhibitor levels in foods.
Amylase Inhibitors
Can hinder carbohydrate digestion.
Food sources: Raw legumes, grains, and potatoes.
Reduction methods: Cooking thoroughly can help deactivate amylase inhibitors.
By using this Site, you acknowledge that you have read, understood, and agree to be bound by these Terms of Use and Medical Disclaimer.