Antinutrients are natural or synthetic compounds that interfere with the absorption of nutrients. Here is an outline of the top four:
Phytates bind to minerals in your gut preventing them from being absorbed by your body. They also suppress the absorption
Antinutrients are natural or synthetic compounds that interfere with the absorption of nutrients. Here is an outline of the top four:
Phytates bind to minerals in your gut preventing them from being absorbed by your body. They also suppress the absorption of iron, zinc, calcium and phosphorus. studies have also suggested that diets heavy in phytates are responsible for the widespread zinc deficiencies seen commonly in the developing world.
Phytates are most commonly found in beans, grains, seeds and legumes. Beans are the biggest concern, but good news if you’re a bean lover- soaking, sprouting and fermenting all reduce phytate levels.
Lectins are anti-nutrients that disrupt the functioning of the epithelium (the thin layer of cells lining your gut that keeps undigested food from slipping into your bloodstream). Over time, lectins in the diet will actually create holes in the epithelium, referred to as "leaky gut syndrome".
When the epithelium is compromised, incompletely-digested particles from your food can slip into your bloodstream. Your body treats these food particles as a threat and triggers an immune response that creates systemic inflammation and food sensitivities. This is a similar mechanism to how wheat gluten creates holes in the epithelium. Lectins have also been shown to disrupt gut bacteria function.
Lechtins can be found in beans and grain. Soy beans and kidney beans are the biggest concerns, however, cooking and fermenting reduce lectins quite a bit.
Saponins have a soap-like foaming property when they're added to liquid. They disrupt epithelial function and create other digestive issues. Saponins have also been connected to damaging red blood cells, inhibiting enzymes and interfering with thyroid function.
They are found in soy beans, chick peas, oats and quinoa. We've recently learned that quinoa has particularly high levels of saponins, making it a real concern.
Cooking doesn't have much of an impact, nor does sprouting or fermentation. Saponins can be removed via alcohol extraction, but this obviously isn't practical.
Oxalates interfere with calcium absorption in the body. They will also crystalize in tissues if consumed regularly, creating arthritis-like symptoms and even kidney stones. Foods wit