Anti-Nutrients
Anti-nutrients are compounds found in plant-based foods that can interfere with the absorption of certain nutrients, leading to reduced bioavailability and potential nutrient deficiencies. We’re not eliminating all anti-nutrients, as those foods have many other beneficial phytochemicals. It’s important to note which foods are high in these anti-nutrients and to consume in moderation only.
Phytates
Phytates are a type of anti-nutrient found in plant-based foods such as grains, legumes, nuts, and seeds. Phytates have been shown to inhibit the absorption of certain minerals such as iron, zinc, and calcium by forming insoluble complexes with them in the digestive tract.
The mechanism of action of phytates as an anti-nutrient is based on the ability of phytic acid to chelate or bind to certain minerals. Phytic acid is the primary form of phytates found in foods and is a phosphorylated derivative of inositol. The phosphate groups in phytic acid have a high affinity for positively charged minerals such as calcium, iron, and zinc. When phytic acid binds to these minerals, it forms an insoluble complex, making them unavailable for absorption by the body.
In the digestive tract, phytic acid can also bind to digestive enzymes, reducing their activity and potentially interfering with the breakdown and absorption of nutrients from other foods. Additionally, phytic acid can stimulate the secretion of digestive enzymes and increase the rate of intestinal transit, which may further reduce the absorption of nutrients.
To mitigate the effects of phytates, traditional food preparation methods such as soaking, sprouting, and fermenting have been used for centuries. These methods can help to reduce the phytate content of foods by activating enzymes that break down phytic acid and releasing the bound minerals, making them more bioavailable. For example, soaking grains or legumes in water for several hours can help to reduce their phytate content by up to 50%. Additionally, cooking and processing can help to break down phytic acid and increase the bioavailability of nutrients.
Lectins
Lectins are a type of protein found in many plant-based foods, including grains, legumes, and some vegetables. Lectins can act as anti-nutrients by interfering with the absorption of nutrients and potentially causing damage to the intestinal lining. Lectins have a high affinity for specific carbohydrate structures and can bind to these structures on the surface of intestinal cells, which can disrupt the normal function of the digestive tract.
When lectins bind to intestinal cells, they can trigger an inflammatory response, which can damage the lining of the intestine and potentially lead to leaky gut syndrome. This can result in the escape of undigested food particles and bacteria into the bloodstream, potentially leading to an immune response and chronic inflammation. In addition, lectins can also interfere with the absorption of nutrients by binding to specific nutrient transporters and preventing them from functioning properly.
Similar to Phytates, to reduce the effects of lectins, traditional food preparation methods such as soaking, sprouting, and cooking can be helpful. These methods can help to reduce the lectin content of foods by activating enzymes that break down the lectins and making them more digestible. For example, soaking beans for several hours before cooking can help to reduce their lectin content and improve their digestibility.
Oxalates
Oxalates are a type of anti-nutrient found in many plant-based foods, including spinach, rhubarb, beets, and almonds. Oxalates can act as anti-nutrients by binding to minerals such as calcium and interfering with their absorption by the body. This is due to their ability to form insoluble complexes with minerals. Oxalates are organic acids that have a high affinity for calcium and other minerals. When oxalates bind to these minerals, they form insoluble complexes that are difficult for the body to absorb.
Oxalates can also potentially cause kidney stones in some individuals. This occurs when the oxalate levels in the urine are high, and they combine with calcium to form calcium oxalate crystals. These crystals can then accumulate and form stones in the kidneys or urinary tract.
Oxalates can also potentially interfere with the absorption of other nutrients by binding to them in the digestive tract. For example, oxalates can bind to iron and reduce its bioavailability, potentially leading to iron deficiency anemia.
Again, how you cook the food can help. Food preparation methods such as boiling and steaming can help mitigate the effects of oxalates. These methods can help to reduce the oxalate content of foods by leaching them out into the cooking water. For example, boiling spinach for several minutes can help to reduce its oxalate content by up to 50%.
Gluten
Gluten is a type of protein found in grains such as wheat, barley, and rye. Gluten can act as an anti-nutrient by causing damage to the intestinal lining in individuals with celiac disease or non-celiac gluten sensitivity.
For individuals with poor gut health, consumption can trigger an immune response in susceptible individuals. In individuals with celiac disease, gluten triggers an immune response that results in inflammation and damage to the lining of the small intestine. This damage can lead to malabsorption of nutrients and potentially contribute to nutrient deficiencies.
In addition to celiac disease, some individuals may also experience symptoms of gluten intolerance or sensitivity. These symptoms can include bloating, abdominal pain, diarrhea, and fatigue. While the exact mechanism behind non-celiac gluten sensitivity is not fully understood, it is thought to be related to a response to the protein gliadin that results in digestive symptoms.
