What should we eat and avoid?
Test and not guess …or do your own food elimination challenge.
What foods are highest in Plant toxins?
Lectins: Lectins are proteins that can bind to certain carbohydrates, potentially causing digestive issues in some individuals.
Foods high in lectins include:
- Legumes (beans, lentils, chickpeas, soybeans)
- Grains (wheat, barley, rye)
- Nightshade vegetables (tomatoes, potatoes, eggplants, peppers)
- Dairy products (casein)
- Certain fruits (especially underripe ones)
However, it’s important to note that lectins are often reduced or eliminated through cooking, soaking, sprouting, and fermenting processes, making these foods safe for most people to consume.
Phytates (phytic acid): Phytates are natural compounds found in plant seeds and grains that can bind to minerals like iron, zinc, and calcium, reducing their absorption in the body.
Foods high in phytates include:
- Whole grains (wheat, rice, barley, oats)
- Legumes (beans, lentils, chickpeas)
- Nuts and seeds
Soaking, sprouting, and fermenting can also help reduce phytate content and improve mineral absorption.
FODMAPs: FODMAPs are short-chain carbohydrates that some people have difficulty digesting.
They can cause digestive distress, especially in individuals with irritable bowel syndrome (IBS) or other digestive sensitivities.
Foods high in FODMAPs include:
- Certain fruits (apples, pears, watermelon)
- Certain vegetables (onions, garlic, cauliflower)
- Legumes (beans, lentils, chickpeas)
- Wheat and rye products
- Dairy products containing lactose
A low-FODMAP diet is often recommended for those with IBS symptoms.
FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are a group of short-chain carbohydrates and sugar alcohols that some people have difficulty digesting.
They can ferment in the gut, causing gas, bloating, and other digestive issues, especially in individuals with irritable bowel syndrome (IBS) or other gastrointestinal sensitivities.
Here are some examples of foods that are high in FODMAPs:
Oligosaccharides:
- Wheat-based products (bread, pasta, cereals)
- Rye-based products
- Onions
- Garlic
- Leeks
- Shallots
- Legumes (beans, lentils, chickpeas)
- Inulin (a type of fiber found in certain foods and added to some processed foods)
Disaccharides (lactose):
- Dairy products (milk, cheese, yogurt) – Note: Lactose-free versions of these products are typically lower in lactose.
Monosaccharides (fructose):
- Certain fruits:
- Apples
- Pears
- Mangoes
- Watermelon
- Honey
Polyols (sugar alcohols):
- Certain fruits:
- Avocado
- Blackberries
- Cherries
- Lychee
- Peaches
- Plums
- Apricots
- Sugar-free gum and candies sweetened with polyols (sorbitol, mannitol, xylitol, maltitol)
It’s important to note that not everyone is sensitive to all FODMAPs, and tolerance levels can vary among individuals. Also, some foods contain a mix of different FODMAP types, making it important to consider overall intake.
If you suspect that FODMAPs are causing digestive issues for you, it’s best to consult with a healthcare professional or a registered dietitian who can guide you through a low-FODMAP elimination and reintroduction process to identify specific triggers and create a personalized diet plan. A low-FODMAP diet is typically not recommended as a long-term diet but rather as a short-term diagnostic tool to identify problematic foods.
Nightshades: Nightshades are a family of plants that contain alkaloids, which can be problematic for some individuals, particularly those with autoimmune conditions.
Foods in the nightshade family include:
- Tomatoes
- Potatoes (not sweet potatoes or yams)
- Eggplants
- Peppers (bell peppers, chili peppers)
Again, sensitivity to nightshades varies among individuals, and not everyone needs to avoid them.
Plant toxins: Plant toxins encompass a wide range of compounds that various plants produce for defense against predators.
Some examples include:
- Cyanogenic glycosides in cassava and other cyanogenic plants (can release cyanide when consumed improperly prepared)
- Solanine in green potatoes and green tomatoes (can cause nausea, vomiting, and diarrhea)
- Oxalates in spinach, beet greens, and rhubarb (can contribute to kidney stone formation in susceptible individuals)
- Goitrogens in cruciferous vegetables (can interfere with thyroid function in large quantities)
While these compounds can be harmful in excessive amounts or when consumed under certain conditions, they are generally not problematic for most people when eaten as part of a balanced diet.
It’s important to remember that individual tolerances and sensitivities vary, and the above foods can be part of a healthy diet for many people. If you suspect any specific food sensitivity or intolerance, it’s best to consult with a healthcare professional or a registered dietitian to assess your situation and develop an appropriate dietary plan.
What foods are high in oxalates?
ChatGPT
Foods high in oxalates are those that contain higher levels of oxalic acid, a natural compound found in many plant-based foods.
- Oxalic acid can bind with minerals like calcium, forming oxalate crystals, which can contribute to the formation of kidney stones in susceptible individuals.
- It’s important to note that oxalates are generally not problematic for most people when consumed in moderation as part of a balanced diet.
- However, individuals with a history of kidney stones or those at risk of developing them may need to limit their intake of high-oxalate foods.
Here are some examples of foods that are relatively high in oxalates:
- Leafy Greens:
- Spinach
- Swiss chard
- Beet greens
- Collard greens
- Kale
- Vegetables:
- Rhubarb
- Okra
- Beets
- Sweet potatoes
- Nuts and Seeds:
- Almonds
- Cashews
- Sesame seeds
- Poppy seeds
- Legumes:
- Soybeans
- Peanuts
- Lentils
- Navy beans
- Fruits:
- Berries (strawberries, raspberries)
- Kiwifruit
- Figs
- Concord grapes
- Other:
- Cocoa powder
- Tea (black tea, green tea)
It’s important to remember that cooking, boiling, or steaming these foods can help reduce their oxalate content. Additionally, consuming oxalate-rich foods with calcium-rich foods (e.g., dairy products) can help bind some of the oxalates and reduce their absorption.
If you have a history of kidney stones or suspect you might be at risk, it’s best to work with a healthcare professional or a registered dietitian to develop a personalized dietary plan that suits your needs and minimizes the risk of kidney stone formation.
What is oxatate dumping?
Oxalates are naturally occurring plant toxins found in many popular plant foods, including cocoa and leafy greens. Over time, chronic exposure to these foods can cause oxalates to accumulate in your body tissues.
When you dramatically reduce or eliminate oxalate intake, the body can suddenly release these stored oxalates–a process known as oxalate dumping.
Oxalate dumping can result in a range of symptoms, including joint pain, kidney stones, and digestive issues.
Symptoms of Oxalate Dumping
Some of the common symptoms of oxalate dumping include:
- Bodily aches and pain including joint, neck, back, stomach, headache, sore throat, burning tongue
- Cloudy, frequent, or painful urination
- Mood changes
- Brain fog or difficulty focusing
- Dizziness
- Skin rashes
- Fever or chills
Oxalate dumping symptoms tend to be shorter term and generally resolve on their own, as the oxalates are flushed from the body. There is little research that shows the long-term effects of oxalate dumping.
However, there is one rare long-term effect of high-oxalate consumption called hyperoxaluria. This condition is characterized by high levels of oxalate in urine. This condition can lead to kidney stones and long-term damage to the kidneys.
Oxalate Dumping on the Carnivore Diet
When you transition to the carnivore diet, you are eliminating all oxalate-containing plant foods, which can trigger oxalate dumping.
Like any major lifestyle change, we want to be mindful as we transition our body from one mode of eating to another. Some dietary experts suggest slowing the intake of oxalate-rich foods over time to help the body adjust.
How to Reduce Oxalate Dumping Symptoms
- Gradually reduce oxalates from the diet at a rate of 5-10% per week.
- Increase calcium intake with foods rich in vitamin D and K2, like eggs, cheese, heavy cream, and liver. Studies have found that increasing dietary calcium decreases urinary oxalate. Aim for the recommended 1,000 – 1,200mg of calcium per day. [13] [14] [15]
- Avoid vitamin C supplements since the body can convert this nutrient into oxalates in the body.
- Stay hydrated by drinking plenty of water as you transition away from a high-oxalate diet.
- Boil oxalate-rich vegetables to reduce their oxalate content by 30-87%.
High Oxalate Foods to Avoid
Oxalate-rich foods include, but are not limited to [16] [17] :
- Rhubarb
- Dark, Leafy Greens (Spinach, Chard, Beet Greens)
- Soy Products
- Chocolate
- Black Tea
- Strawberries & Raspberries
- Wheat Bran
Oxalate Dumping: The Bottom Line
Oxalate dumping refers to the sudden elimination of stored oxalates in the body. This can lead to symptoms like body aches, fatigue, brain fog, or cloudy urine. Oxalate dumping is somewhat common for people that transition to a carnivore diet that calls for eliminating plant foods.
Though oxalate dumping may result in uncomfortable symptoms, eliminating oxalate-rich foods can ultimately reduce the risk of harmful conditions like kidney stones and intestinal permeability.
The key to avoiding oxalate dumping when you’re making the switch from an oxalate-rich diet to a low-oxalate lifestyle is to reduce your intake of oxalates gradually, stay very hydrated, and maintain a healthy intake of minerals like calcium and magnesium.
“Oxalate dumping” is a condition that is thought to occur when you decrease your oxalate intake too quickly, causing the body to “dump” all your excess oxalate load. This rapid decrease causes symptoms such as:
- Dizziness
- Joint pain
- Fatigue
- Mood changes
- Muscle cramps
- Pain while having a bowel movement or urinating
- Skin rashes
- Trouble concentrating
The symptoms of oxalate dumping typically go away in a couple of days, up to several weeks.
Since a build-up of oxalates may result in chronic inflammation, some believe those with an inflammatory-related condition like Crohn’s disease or rheumatoid arthritis may benefit from oxalate dumping. The thought is as your body gets rid of these symptoms and symptoms of your inflammatory-related condition will improve.
Keep in mind that the concept of oxalate dumping is based on anecdotal evidence. To date, there is no scientific evidence to support this concept.
The good news is there are ways to reduce oxalate buildup that don’t involve “dumping” and its associated symptoms. These include:
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Decreasing oxalate intake. Slowly decreasing oxalate in your diet helps prevent symptoms of oxalate dumping. Working with a nutritionist is the best way to reduce your oxalate intake.
-
Increase calcium intake. Work with your healthcare provider to safely increase calcium intake through food sources or supplements. Higher calcium levels may help decrease oxalate absorption.
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Stay hydrated. Drinking water helps move oxalates out of your body.
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Watch your sugar intake. Those with high sugar intake may be at a greater risk for kidney stones.
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Cook those vegetables. Cooking vegetables that are high in oxalate can help lower the oxalate content.
- https://www.palomahealth.com/learn/oxalate-dumping-thyroid
As mentioned, oxalates are naturally found in foods including the following:
- Spinach
- Kale
- Chard
- Rhubarb
- Almonds
- Tofu
- Cocoa powder
- Rice bran
- Raw hazelnuts
Foods high in oxalate can also contain compounds that can bind with iodine and affect its absorption.
Iodine is one of the essential minerals required for making thyroid hormones. If your body doesn’t absorb enough, it can lead to iodine deficiency. Thus, potentially affecting thyroid function.
How does oxalate build up in your body?
Oxalate levels can build up in one of two ways: higher amounts of oxalates are absorbed in the GI tract or the body’s ability to break down and eliminate oxalates is impaired.
A 2020 study further explains what can cause oxalate to build up in your body:
- Genetics. Although rare, those with primary hyperoxaluria (high oxalate levels in your urine) have a defect in specific enzymes that can cause an overproduction of oxalate.
- Malabsorption issues. Those with a history of GI surgeries, inflammatory bowel disease, or malabsorption syndromes can increase oxalate uptake in the intestines. Researchers believe this is related to fat malabsorption, which can ultimately lower the amount of calcium available to bind to oxalate.
- Changes in the gut microbiome. Individuals with inflammatory bowel diseases have low amounts of oxalate-degrading bacteria commonly found in the gut. This has been linked to increased oxalate absorption as your body can’t break it down.
- Gut inflammation. When inflamed, oxalate can easily move between the cells of the GI tract and into your body. This is commonly referred to as a leaky gut.
Gut inflammation and microbiome alterations have been linked to triggering autoimmune disorders. Because of this, those with autoimmune disorders may be at a higher risk of oxalate buildup.
https://www.palomahealth.com/learn/oxalate-dumping-thyroid
What happens if you have too much oxalate in your body?
In low amounts, oxalates usually won’t affect your body. However, high amounts may increase your risk of kidney stones.
Calcium oxalate compounds are the most common type of kidney stones. This occurs when oxalates, usually from dietary intake, bind with calcium in your body to form a solid “stone.” Normally, kidney stones are small, like a grain of sand, and easily pass through your kidneys, but sometimes they can’t. In these cases, kidney stones lead to pain and inflammation and can even prevent your kidney from functioning properly.
Calcium oxalate compounds are not only found in your kidneys; they have also been found in the thyroid. A 2019 study reported that almost 80% of autopsies they performed had calcium oxalate crystals in their thyroid.
A 2023 study reports that damaged thyroid cells release oxalate crystals. In turn, this can cause:
- Inflammatory reactions
- Oxidative stress
- Immune reactions
Both oxidative stress and inflammatory reactions have been linked to triggering autoimmune disorders like Hashimoto’s. Hashimoto’s affects your thyroid gland and is the number one cause of hypothyroidism (low thyroid hormone levels).
An “oxalate dump” is a term used in the context of a specific diet or a phenomenon related to dietary changes, particularly those involving low-oxalate diets. However, it’s essential to note that the concept of an “oxalate dump” is not based on scientific evidence and is not a recognized medical term or condition.
The idea behind the oxalate dump comes from the belief that when someone drastically reduces their oxalate intake, their body may release stored oxalates into the bloodstream or excrete them in higher amounts in the urine and feces. This supposed increase in oxalate elimination is sometimes referred to as an “oxalate dump.”
The rationale behind the concept is that some individuals with a history of kidney stones or other health concerns related to high oxalate intake may adopt low-oxalate diets to reduce their oxalate levels and mitigate symptoms. However, the process of oxalate elimination is complex, and there is limited scientific evidence to support the notion of an oxalate dump.
For individuals considering dietary changes related to oxalates or any health concerns, it is essential to consult with a healthcare professional or a registered dietitian. They can provide personalized advice based on the individual’s medical history, current health status, and dietary preferences. Avoiding drastic dietary changes without proper guidance may not provide the desired health benefits and could lead to nutritional imbalances.
ChatGPT
What foods are Nightshades?
- Tomatoes (including cherry tomatoes)
- Potatoes (not sweet potatoes or yams, which belong to a different plant family)
- Eggplants (aubergines)
- Peppers (bell peppers, chili peppers, sweet peppers)
- Tomatillos (green, tart fruit commonly used in Mexican cuisine)
Some less common nightshades include:
- Goji berries (also known as wolfberries)
- Cape gooseberries (also known as ground cherries or physalis)
- Pepino melon (also known as sweet cucumber or melon pear)
While nightshades are perfectly safe and nutritious for the majority of people, some individuals with specific health conditions, such as certain autoimmune disorders, may choose to limit or avoid them.
However, the evidence for avoiding nightshades in autoimmune conditions is not well-established, and it’s essential to consult with a healthcare professional or registered dietitian if you have concerns about including nightshades in your diet.
Which foods are high in lectins?
Lectins are a class of proteins found in many plant-based foods, particularly in legumes (beans, lentils, peas), whole grains, certain vegetables, and some fruits.
Lectins play a role in the defense mechanisms of plants but can be problematic for some individuals as they can interact with the lining of the gut and potentially cause issues.
However, it’s important to note that not everyone experiences adverse effects from lectins, and for many people, they are a normal part of a healthy diet.
Here are some common foods that are relatively high in lectins:
- Legumes: This includes all types of beans (kidney beans, black beans, navy beans, etc.), lentils, chickpeas, and soybeans.
- Whole Grains: Especially wheat, barley, quinoa, rice, and rye.
- Nightshade Vegetables: Such as tomatoes, potatoes, eggplants, and peppers.
- Nuts and Seeds: Particularly peanuts and sunflower seeds.
- Dairy: Certain dairy products like non-fermented cow’s milk may contain lectins.
- Fruits: Some fruits have lectins, but they are generally found in lower amounts compared to other plant-based foods. Examples include bananas, cherries, and grapes.
It’s important to remember that cooking, soaking, fermenting, and sprouting can reduce lectin content in foods, making them more tolerable for some people. Additionally, many of these foods offer valuable nutrients and health benefits, so eliminating them entirely from the diet may not be necessary or advisable for most individuals.
Are you confused yet on WHAT can you eat to feel your best? I am.
Here is a great resource and free EBook from my friend Shawn Wells.
Avoiding Antinutrients
Diet Changes
Antinutrients come from food, and so the best way to address the problem is to adjust your diet.
Diets that aim to remove or reduce antinutrients include:
- The Autoimmune Protocol (AIP)
- Paleo/Primal Diet
- Whole30
- Carnivore Diet
- Ketogenic Diet
While these diets are slightly different in terms of their macronutrient ratios (you can find out more about the exact ratios in this post), they all have a few things in common.
- They’re whole-foods based, which means they focus on unprocessed, natural foods and avoid processed foods.
- They limit sugar intake.
- Foods rich in antinutrients like grains, legumes, nuts & seeds and some fruits and vegetables are either completely eliminated or reduced due to their potential negative health effects.
If you’re looking for a one-word, straight-forward answer saying ‘do this’, you’re not going to find it. All of the diets mentioned above can be tailored to meet your specific needs, depending on which antinutrients you are sensitive to. Use these diets as a template from which you adjust and tweak based on your personal preferences. Conduct an experiment on yourself and begin by eliminating certain foods for at least 30 days and record how you feel when reintroducing these foods back in. For example, you may find that you tolerate dairy particularly well but nightshades wreak havoc on your joints. In this case, you could adopt a ketogenic diet that includes dairy but excludes nightshades. There is no one size fits all approach to finding the right diet for you!
How To Reduce Antinutrient Content In Foods?
While a diet that eliminates plant foods completely sounds a little extreme, there are many people adopting the infamous ‘carnivore diet’ and seeing many benefits. But maybe you don’t have to go to that extreme, and you still can enjoy your favorite plant foods by using a few cooking techniques.
There are ways to reduce and sometimes completely eliminate the antinutrient content in foods and they’re nothing new; they’ve been culinary practices for many centuries, we’ve just forgotten about them. They’re simple to do but do require some time and effort to carry out, but you will thank yourself later. Here are some ways to reduce your antinutrient exposure:
Soaking: allowing some grains, beans, legumes, nuts, seeds and even some vegetables to soak in water over night has been shown to reduce the level of antinutrients they contain. Antinutrients are often found in the skin of the food and are water soluble, so they dissolve when soaked. The efficacy may depend on the type of bean/legume etc. but one study showed a 8-16 hour soak reduced lectin content in peas by 38-50%! Soaking can also decrease oxalates in leafy green vegetables.
How? Rinse the beans/legumes/seeds. Place them in a bowl and add enough water to cover them. Soak for 8-24 hours (the time depends on the food). Rinse and add fresh water every 6 hours if possible.
Sprouting: This simply means taking the plant to a period in its life cycle called germination; when it starts to grow from the seed. It can take up to a few days and makes the nutrients in plants more bioavailable – meaning we can absorb them better in our gut. When the seed gets ready to grow, certain antinutrients are deactivated. Phytates have been shown to be reduced by 37-81% in various grains, beans and legumes. You can do this with most seeds, nuts, beans, legumes and some grains and detailed explanations can be found on various websites.
How? Carry out the soaking process described above. After rinsing thoroughly, place them in a glass jar or sprouting vessel, away from direct sunlight. Rinse once every 8-12 hours until you see sprouts appearing.
Fermentation: In this process, natural bacteria and yeast begin to digest the carbs in foods. This degrades the antinutrients in plants. Cheese, bread, wine, beer and kimchi are examples of fermented foods. Fermenting kidney beans for 48 hours reduced phytates by 88%.
How? Make bread using a traditional sourdough starter culture, or you can soak any grains/beans/legumes as described above and leave at room temperature to start fermenting. Once again, follow guides online for specific instructions.
Boiling: The high temperatures are effective for destroying many antinutrients. Phytates are the most heat resistant of the antinutrients, but oxalates, lectins and tannins are reduced significantly.
How? The length of time will depend on the antinutrient type and the food, but longer boiling times are more effective. Simply boil the food and rinse afterwards.
Peeling & Deseeding – Remove the skins and seeds of fruit and vegetables.
Go Refined – It sounds counterintuitive, but refined grains contain less lectins because the outer coat of the grain is removed. For example, white rice has far less antinutrients than brown rice, and the same applies for white flour versus whole wheat flour. Bear in mind, this is only if you really can’t avoid grains altogether, because refined grains are stripped of their nutrients!
A combination of the above methods is most effective for degrading antinutrients and making the nutrients in plants more bioavailable. It is a good idea to make some of these techniques habits in the kitchen as they may help to take your health to the next level!
It is important to note that not all antinutrients are bad or detrimental to our health. We know that plants contain some chemicals such as polyphenols that are beneficial to our health and actually make our cells function better. For example, some lectins can actually provide immune benefits and reduce inflammation, but usually in small amounts and only specific types. While lectins are known to bind to carbohydrates and cause damage, some don’t possess this property, making them safe to consume.
The problem really occurs when antinutrient-rich foods are eaten in large amounts, regularly, as their harmful effects eventually result in noticeable negative side-effects. The key lies in understanding which plant-based foods to avoid and which ones to consume, how to prepare them and to identify whether you have a sensitivity to them or not.
Alternative to plants
We’ve evolved to eat a wide variety of foods. Both animal-based and plant-based. The media selectively pushes the ‘plant forward’ mindset and due to several decades of believing that red meat and animal products like dairy and eggs are the cause of heart disease, obesity and other metabolic disorders, many people are still afraid to eat these foods.
Animal-based foods do contain higher amounts of saturated fats and cholesterol – but this isn’t a problem! Meat and eggs are actually healthy foods that we can thrive on. Firstly, they are very nutrient dense and are a major source of all the macro- and micronutrients, vitamins, minerals we need in a more bioavailable form as they don’t contain any of the antinutrients we have mentioned above that prevent us from absorbing and using the precious nutrients they provide.
Secondly, scientists have uncovered the truth about red meat and saturated fats and cholesterol in particular, and proved that they aren’t in fact detrimental to our health. (It’s other lifestyle factors as well as the quality of the food – whether it is grass-fed or grain-fed, for example – that are important.)
Gram for gram, every micronutrient, except for vitamin C, in red meat far exceeds that in carrots and apples. When looking at organ meats, the micronutrient content is even greater, including for vitamin C. Let’s take a look at some of the micronutrients contained in some animal-based foods:
Beef – high in iron, creatine, conjugated linoleic acid (CLA), selenium, vitamin B12
Salmon – high in iodine, omega 3’s, vitamin B6, D & E, potassium
Eggs – high in biotin, choline, folate, vitamin B5, vitamin K2
Butter – high in butyrate, calcium, vitamin A, E & K2
Liver – high in vitamin A, E, K, all the B vitamins, copper, zinc, selenium & ironMost plant-based foods lack the following essential nutrients: vitamin A, B12 and D3, essential fatty acids EPA & DHA, heme iron and collagen. And, while they may have other minerals and vitamins, their absorption is prevented by antinutrients. Plant-based foods also provide incomplete forms of protein, which means they don’t contain the full spectrum of amino acids we require to build muscle. Lastly, iron, a mineral that is important for many metabolic processes, is in a form called non-heme iron which is poorly absorbed by the body, in contrast to heme iron found in animal sources.
I am not saying you should cut out all plants and eat only animal foods. We need some plant foods as they feed our gut microbiome and aid in digestion. What I am saying, however, is that plants aren’t as healthy as they’ve been made out to be and if you’ve been searching for optimal health, you need to consider the ‘dark side’ of plants. Including more animal based products into your diet while limiting, or at least being selective about the plant foods you consume, may help to take your health to the next level. That joint pain, the never-ending fatigue or the bloating you’ve been experiencing might just disappear when you focus on reducing the impact of antinutrients in your diet.
In summary…
Antinutrients are natural chemicals produced by plants that cause negative side effects when eaten. They include lectins, phytates, oxalates and gluten, but there are more. Although only certain individuals are sensitive to particular antinutrients, they can cause digestive issues, inflammation and other related disorders, as well as block the absorption of important nutrients from food. Following a diet that focuses on eliminating specific foods rich in antinutrients, incorporates preparation techniques that reduce antinutrient content and emphasizes quality protein and fewer carbohydrates is the optimal way to combat an antinutrient sensitivity.
Lectins: Indigestible proteins that pass through the gut to the intestine unchanged. They bind to carbohydrates, the cells lining the intestine, and prevent the absorption of nutrients in the gut.
Phytates: Main storage form of phosphorus in seeds. They bind to minerals like zinc and iron and prevent their absorption. Some may be beneficial to health.
Oxalates: Binds to minerals, especially calcium forming crystals that can contribute to kidney stones, joint pain and inflammation.The bigger picture
When it comes to whole-foods, they’re generally healthy, but there are some caveats. Plant foods are good for us, but they can also be bad for us. It just depends on the type of plant, when you consume them and how you prepare them. Focusing on your diet is the best way to mitigate their negative side effects and with some self-experimentation, investigating which foods you react to, you can narrow in on which antinutrients you’re particularly sensitive to.
Are you aware of antinutrients in your diet? And have you made any changes to try and reduce them? I’d love to know! Please share this with someone you think may benefit from this information, and tag me so I can see @ingredientologist. I believe this is a topic we need to be speaking more about, and not just sitting back and listening to the mainstream media.
https://shawnwells.com/2020/07/your-guide-to-lectins-phytates-oxalates/