Antinutrients are naturally or synthetically occurring compounds found within certain foods that inhibit the bodies proper absorption of other nutrients.
There are multiple different types. Here are the different categories of anti nutrients and what foods fall under these categories:
Phytic Acid: Binds to calcium, magnesium, iron, zinc, chromium, and manganese and make them nonabsorpable. It is also a digestive enzyme inhibitor which prevents proper digestive breakdown of foods. It inhibits pepsin and trypsin (which are used to digest protein), and amylase (which is used to break down starch). This can cause a mineral deficiency for people and increase a risk of diseases like fibromyalgia, rickets, and osteoporosis etc. over time. *Source 1
Food Sources:
Macadamia Nuts
Walnuts
Pine Nuts
Almonds
Sesame Seeds
Black Beans
Pinto Beans
Lentils
Oats (read more on the dangers on oats and what to do about it here. COMING SOON****)
Rice
Potatoes
Beets
Carrots
Spinach
Broccoli
Kale
Peppers
Eggplants
Tomatoes
Tea
Seed oils
Grains
Tannins: Can cause issues digesting nutrients from carbohydrates, proteins, and some mineral ions and amino acids and nutrients in foods. *Source 2
Food Sources:
Green Tea
Tea Leaves
Cocoa Beans
Chocolate
Asparagus
Blackberries
Grapes
Pomegranates
Blackberries
Raspberries
Apples
Pears
Persimmons
Nuts
Almonds
Walnuts
Hazlenuts
Pecans
Beans
Lentils
Spinach
Kale
Cinnamon
Goitrogens: Prevents iodine absorption, affecting thyroid from functioning properly. This causes hormone imbalances and poor thyroid functioning which can also lead to mental decline, increased risk of dementia, heart disease, weight gain, obesity, fetal developmental delays during pregnancy and increased risk of bone fractures. *Source 3
Food Sources
Broccoli
Cabbage
Kale
Cauliflower
Brussel Sprouts
Collard Greens
Turnips
Radishes
Bok Choy
Rutabagas
Cassava
Bamboo Shoots
Sorghum
Sweet Potato
Millet
Corn
Beans
Mustard
Peanuts
Soy
Strawberries
Peaches
Lectins: Prevents absorption of phosphorus, magnesium, iron and zinc. Can cause nausea, vomiting, stomach upset, bloating, diarrhea and can also cause red blood cell clumping. *Source 4
Food sources
Quinoa
Buckwheat
Oats (read more on the dangers on oats and what to do about it here. COMING SOON****)
Corn
Legumes/Beans
Dairy Products
Potato
Tomato
Eggplant
Pepper
Alkaline Water: Drinking alkaline water daily, excessively can interfere with electrolyte balance which can cause metabolic alkalosis a condition which harms kidneys. *Source 5
and *Source 6
Excess water intake: Can interfere with nutrient absorption. *Source 7
What can be done to reduce exposure to these so you can absorb the most nutrition possible from your meals:
Phytic Acid
Heating, soaking, fermenting and sprouting reduce phytic acid content in food. Here is another helpful article to find more about this.
Another thing mentioned in it is that "Vitamin C appears strong enough to overcome phytic acid. In one study, adding 50 mg of vitamin C counteracted the phytic acid load of a meal.
In another study, 80 mg of ascorbic acid (vitamin C) counteracted 25 mg of phytic acid."-Ryan Andrews, Precision Nutrition. *Source 8
Tannins
Boiling, sprouting, fermenting or soaking, slow cooking. *Source 9 and Source 10.
For tea/beverages it is recommended to steep them for short periods of time and choose low tannin varieties. *Source 11
Goitrogens:
Boiling, steaming and fermenting are the best ways to cut the goitrogen down in foods.
It is also recommend to consume more iodine which helps regulate the thyroid. This can be found in iodized salt, cheese, milk, and some saltwater fish. *Source 12
Supplementing with selenium is also suggested. The recommended daily allowances of selenium supplementation can be found here. *Source 13 and Source 14
Lectins:
Boiling, soaking, choosing BPA free canned versions of these foods. *Source 15
Alkaline water:
Adding a dash of sea salt to water can increase electrolytes.
Adding lemon and lime to your drink with a dash of salt can additionally increase electrolyte absorption.
Mixing 1/2 cup coconut water to a drink of water and adding a dash of salt.
**Be careful not to overdo electrolytes. Excess electrolyte consumption is linked to
confusion, irritability, irregular heart rate, breathing difficulties, fatigue, headaches,
muscle cramps, diarrhea or constipation, nausea and vomiting.
It is suggested 1-2 glasses of electrolyte drinks a day is enough for a proper balance. *Source 17
Excess water:
It is recommended not to consumer over 32oz (equivalent to about 1 liter) per hour. *Source 18
According to Mayo Clinic, the average woman should aim to consume approximately 11.5 cups (2.7 liters) of water per day and the average male should consume 15.5 (3.7 liters) of water per day. *Source 19
Disclaimer: I am not a certified medical expert and therefor not liable for any of the information above, just a researcher with a collaboration of this information.
Please always consult a medical professional before trying any of the recommended suggestions.
Sources:
Source 1: https://integrativepainscienceinstitute.com/phytic-acid-top-reasons-to-avoid-this-anti-nutrient/
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