The best way to identify whether you’re particularly sensitive is to observe how you feel after eating certain foods. You need to be intuitive and perhaps record how you feel regularly. Symptoms vary, but if your body is reacting to a certain antinutrient in a food, you’ll experience things like:

• Fatigue
• Nausea
• Brain fog
• IBS
• Diarrhea
• Bloating & gas

While antinutrients are hard to avoid completely, we can reduce the amount we consume and their impact. Two of the best ways are:

• Carefully preparing foods: Most antinutrients can be deactivated or removed by cooking, soaking, sprouting or boiling foods that contain them. For example, fully cooked beans usually contain between 200 and 400 units while the same raw kidney beans contain from 20,000 to 70,000 lectin units.
• Focus on variety: Avoid eating a lot of one type of high antinutrient-containing foods in one meal. Rather than eating a large serving of whole grains for example, have a smaller amount and combine it with other vegetables. Aim to increase your variety of foods at each meal and throughout the day to avoid ‘overloading’ with antinutrients.
• Focus on timing: Meal timing can be helpful too because antinutrients interfere with the absorption of certain nutrients. For example, only drink tea in between meals instead of with meals to avoid decreasing iron absorption from your food.

WHY should you limit how much spinach you eat per week?

Anti-nutrient 
Lectins

• Interferes with absorption of calcium, iron,phosphorus, and zinc
• Beans, legumes, and whole grains

Oxalates

• May bind to calcium and interfere with its absorption
• Green leafy greens, beans, and legumes

Phytates

• Can inhibit absorption of iron, zinc, magnesium, and calcium
• Beans, legumes, seeds, and whole grains

Tannins

• May decrease iron absorption
• Beans and legumes

Distress is stress that negatively affects you and eustress is stress that has a positive effect on you. Eustress is what energizes us and motivates us to make a change.

What are ANTI-NUTRIENTS?

What is the solution?

How to properly prepare nuts, seeds and grains?

While antinutrients are hard to avoid completely, we can reduce the amount we consume and their impact. Two of the best ways are:

• Carefully preparing foods: Most antinutrients can be deactivated or removed by cooking, soaking, sprouting or boiling foods that contain them. For example, fully cooked beans usually contain between 200 and 400 units while the same raw kidney beans contain from 20,000 to 70,000 lectin units.
• Focus on variety: Avoid eating a lot of one type of high antinutrient-containing foods in one meal. Rather than eating a large serving of whole grains for example, have a smaller amount and combine it with other vegetables. Aim to increase your variety of foods at each meal and throughout the day to avoid ‘overloading’ with antinutrients.
• Focus on timing: Meal timing can be helpful too because antinutrients interfere with the absorption of certain nutrients. For example, only drink tea in between meals instead of with meals to avoid decreasing iron absorption from your food.
• https://shawnwells.com/2020/06/your-guide-to-antinutrients-from-plants/

 

‘Anti-nutrient’	Food Sources	Suggested Clinical Implications
Lectins	Legumes, cereal grains, seeds, nuts, fruits, vegetables	Altered gut function; inflammation
Oxalates	Spinach, Swiss chard, sorrel, beet greens, beet root, rhubarb, nuts, legumes, cereal grains, sweet potatoes, potatoes	May inhibit calcium absorption; May increase calcium kidney stone formation
Phytate (IP6)	Legumes, cereal grains, pseudocereals (amaranth, quinoa, millet), nuts, seeds	May inhibit absorption of iron, zinc and calcium; Acts as an antioxidant; Antineoplastic effects
Goitrogens	Brassica vegetables (kale, Brussels sprouts, cabbage, turnip greens, Chinese cabbage, broccoli), millet, cassava	Hypothyroidism and/or goiter; Inhibit iodine uptake
Phytoestrogens	Soy and soy products, flaxseeds, nuts (negligible amounts), fruits and vegetables (negligible amounts)	Endocrine disruption; Increased risk of estrogen-sensitive cancers
Tannins	Tea, cocoa, grapes, berries, apples, stone fruits, nuts, beans, whole grains	Inhibit iron absorption; Negatively impact iron stores

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7600777/

Should I avoid all ANTI-NUTRIENTS?

“In short, yes. Oxalates, lectins, polyphenols, and many other plant based “anti-nutrients” can cause a myriad of problems for many individuals with health issues. But should “anti-nutrients” be as demonized as they are in the carnivorous parts of the health community? Does their existence and presence in many plant foods warrant complete elimination? Are you aware of these “anti-nutrients”? Are you already limiting your intake of them? Anyone in the plant-based community care to share your experiences with deactivating these compounds? – Ben Greenfield 

• Most toxic plant foods:
  • Grains, legumes, nuts, seeds
  • Seeds are highly defended by the plants; high levels of toxicity
  • Most leafy greens are toxic for humans
  • High oxalate foods – almonds, root veggies

• Moderately toxic:
  • High fructose foods: honey, berries
  • Sweet potatoes, other sweet tubers and roots

 

• Least toxic:
  • Avocados, olives, squash
  • https://bengreenfieldlife.com/podcast/nutrition-podcasts/carnivore-diet/

What should I eat to build my health? GUT HEALTH!

Prebiotic foods = Mushrooms, Jerusalem Artichokes, Chicory, Garlic, Leek, Onions, Spring Onion, Asparagus, Beetroot, Fennel, Green Peas, Snow Peas, Cabbage, Dandelion Greens, Burdock, Eggplant, Endive, JIcama, Konjac, Radicchio, Yacon

Probiotic rich foods =

• Kefir
• Sauerkraut
• Certain cheeses
• Kombucha tea
• Kimchi
• Yogurt
• https://ketogenic.com/benefits-of-fermented-foods-on-keto/

To build a healthy gut: we need essential amino acids, essential fatty acids, prebiotics and probiotics

 

What should you eat?

 

Fermented foods are rich in probiotics — a type of friendly bacteria that can benefit your health when you eat it. During the natural process of fermentation, microorganisms like yeast and bacteria convert carbs, such as sugar and starch, into acids or alcohol. The acids or alcohol are a natural preservative that gives fermented foods a tart and zesty flavor. Fermentation promotes the growth of these healthy probiotics.

Probiotic supplements are available, but they don’t deliver anywhere near as many healthy bacteria compared to fermented foods. Try switching out the fermented foods you eat for more bacterial diversity for your gut!

Fermented foods are often more nutrient-dense than their unfermented form. The probiotics can boost immunity and restore the balance of friendly bacteria in your gut. Having more friendly gut bacteria and more diverse gut bacteria is beneficial for your digestive and general health.

Studies show fermented foods can help with digestion, irritable bowel syndrome, and gastrointestinal diseases[1,2,3,4].

Research also shows fermented foods can relieve digestive symptoms like gas, bloating, and diarrhea[5,6,7].

The bacteria in your digestive system strongly impact your immune system and even your brain! Fermented foods can boost your immune system and reduce your risk of infections, such as the common cold[8,9].

Eating probiotic-rich foods might also give you a speedier recovery when you’re sick. Many fermented foods are excellent sources of iron, vitamin C, and Zinc — all of which can strengthen your immune system. Fermentation also breaks down the nutrients in your food, making them easier to digest. For example, lactose is the natural sugar in milk that’s broken down into simple sugars during fermentation. This means that many people with lactose intolerance can still consume fermented dairy like yogurt and kefir[10,11,12,13,14].

Fermentation also assists with breaking down and destroying antinutrients, such as phytates, which are compounds found in nuts, seeds, legumes, and grains [15,16].

In a nutshell, fermented foods can:

• Boost your immune system
• Aid digestion
• Reduce your risk of infection
• Accelerate your recovery when you’re sick
• Help break down and destroy antinutrients in foods
• Provide rich sources of vitamins and nutrients

Benefits of Fermented Foods on Keto!

 

Tend to your soil.  Plant your garden.  Feed your plants.

• Green bananas and plantains: 10.9 grams in one medium (7-inch) banana (0 grams net carbs)
• Raw white potato: 10-12 grams per ½ medium (0 grams net carbs) (Avoid any raw potatoes with green skin, as this is a fungus. If encountered, cut off skin.)
• Jerusalem artichokes: 1 gram per 1/2-cup sliced (Slice thinly and add to salads. 12 grams net carbs per cup)
• Inulin and/or FOS powders: 4 grams per teaspoon (0 grams net carbs)
• Konjac (glucomannan): 4 grams per teaspoon
• Chia seeds: 1.5 grams per 1/4 cup\
• Flaxseed: 2.5 grams per 1/4 cup
• Dandelion greens: 1 gram per cup (uncooked)
• Hummus or chickpeas: 8 grams per 1/2 cup (13.5 grams net carbohydrates in 1/2-cup)
• Lentils: 2.5 grams in ½ cup (11 grams net carbohydrates)
• Beans: 3.8 grams in 1/2 cup. White beans are the richest with twice this quantity. (12 grams net carbohydrates)
• Peas: 1.3 grams per 1/2 cup (7 grams net carbs)
• Acacia fiber (“gum”): 2 grams per teaspoon
• Onions, garlic, leeks: not yet quantified
• Jicama: not yet quantified
• Apple: 1 gram
• Parsnips: not yet quantified (8.5 grams net carbs per 1/2 cup)
• Turnips: not yet quantified (5.0 grams net carbs per 1 cup)
• Unmodified potato starch, green banana flour: <1 gram per tablespoon (10 grams net carbs per tablespoon)
• Psyllium seed: not yet quantified
• Nuts are also proving to be, in preliminary studies, a source of unique forms of prebiotic fibers and other compounds.
• Walnuts, almonds, pistachios, cashews, pecans, and hazelnuts are therefore sources of prebiotic fibers that, though precise quantification is lacking, add to your daily prebiotic fiber intake.
  https://drdavisinfinitehealth.com/2019/10/an-update-on-sources-of-prebiotic-fibers/

Properly Prepare your Food!

Boiling
Boiling effectively degrades anti-nutrients in beans, legumes, and whole grains. As a
general rule, longer cooking times yield lower amounts of anti-nutrients. Additionally,
boiling beans with a large piece of dried kombu seaweed can reduce gas-producing
qualities in beans. Boiling is also highly effective for reducing oxalate content in dark leafy
greens when compared to steaming or baking; however, be careful not to boil for longer
than a minute or two to minimize nutrient loss.

Soaking
Soak beans, legumes, and grains overnight to maximize nutrient absorption and ease potential
gas and bloating. Soaking these foods overnight removes some of the indigestible sugars,
making them easier to digest, and decreases some anti-nutrients, such as phytates, tannins,
and lectins. Be sure to fully submerge beans in cold filtered water while soaking them overnight
(minimum eight hours), then drain all liquid before cooking the beans.
Sprouting
Grains, nuts, and seeds can be sprouted to reduce their anti-nutrient content and improve
digestibility. Sprouting foods may also increase their nutrient availability. Sprouting is a simple
process that involves placing the grains, nuts, or seeds in a glass jar or bowl and covering
them with filtered water (2:1 ratio). Once they’ve plumped up and are hydrated, drain and
rinse them well. The time it takes to hydrate is dependent on the type of grain, nut, or seed,
but it typically takes about 24 hours. Add them back to the bowl or jar, cover with mesh or a
thin cloth, and wait for them to sprout. This process can take several days. Sprouted grains,
nuts, and seeds can be eaten raw, cooked, or ground into a flour.

Fermenting
Fermentation occurs when bacteria begin breaking down the carbohydrates found in food.
Fermenting pre-soaked grains and legumes can reduce anti-nutrient content by up to 50% and
improve their digestibility. Begin by rinsing the legumes or grains under cold water, then soak
them in warm water for 24 hours. Add a starter, such as whey, yogurt, kombucha, or another
fermented food, to assist in the fermentation process. Allow them to soak for two full days, then
drain. The grains or legumes are now ready to be cooked as you’d normally cook them.

https://us.fullscript.com/welcome/debbiepotts