Concern over "anti-nutrients" in fruits and vegetables is growing on social media, but do you really have to fear these plant compounds? Here's what experts have to say

What Are 'Anti-Nutrients'? Why Some Influencers Are Ditching Vegetables—And What Experts Really Think

Concern over "anti-nutrients" in fruits and vegetables is growing on social media, but do you really have to fear these plant compounds? Here's what experts have to say

• While fruits and vegetables are thought to be healthy, social media is buzzing with concern over their “anti-nutrients.”
• Anti-nutrients are plant compounds that block the body from absorbing the healthy nutrients in produce, like iron and calcium.
• It’s worth paying attention to the anti-nutrients in different foods, but experts said for most of us, the benefits of eating fruits and vegetables outweigh the potential harms.

Most people consider vegetables and fruits to be healthy food choices—however, certain compounds within the plants have some TikTokers swearing off vegetables altogether.

Online, some wellness creators are sounding the alarm on “anti-nutrients,” or plant compounds that block the body from absorbing the healthy nutrients that vegetables are known for. They claim anti-nutrients are vegetables’ natural defense system, and we pay the price when we eat them.

“Why would you eat plant leaves and stems and roots and seeds? These are the most highly defended parts of plants,” creator Paul Saladino said in a 2022 TikTok video. “They put defense chemicals in those parts of plants...These are going to mess up your digestion and your hormones, generally make you feel horrible, and they’re going to make you fart a lot, too.”

“Plants don’t have those claws and teeth to fight back, so they have to have inner chemicals, basically, that our body can’t break down,” said TikToker Tiffany Toombs in a June 2024 video.

The online conversation around anti-nutrients—and subsequently avoiding vegetables—has grown in popularity in recent years, primarily among followers of the carnivore diet.

There’s some truth behind the TikTokers’ claims—anti-nutrients really are found in vegetables (and some fruits, too). But are the consequences of eating them as dire as they’re made out to be?

Here’s what experts had to say about anti-nutrients, where they’re found, and whether you should consider cutting foods with anti-nutrients out of your diet.

What Are Anti-Nutrients and What Do They Do in the Body?

Anti-nutrients are naturally occurring compounds found in plants, which serve as plants’ protection against pests and pathogens. Certain anti-nutrients also support the plant’s growth and metabolism.

But with this protection comes some less-than-ideal consequences for those who eat them.

“These plant-based compounds can interfere with the absorption of essential nutrients in the body,” Lauren Manaker, RDN, LD, a registered dietitian and writer based in Charleston, South Carolina, told Health.

These are some of the most common anti-nutrients that show up in plant-based foods:

• Phytic acid. “Phytic acid can bind to minerals such as iron, magnesium, zinc, and calcium, which may reduce their bioavailability and potentially lead to deficiencies,” said Manaker. This compound is found in foods such as almonds, walnuts, corn, wheat, rice, barley, oats, and legumes.
• Oxalates. Oxalates have an affinity for calcium, which means they can interfere with the absorption of this bone-supporting mineral, as well as potentially contribute to painful kidney stone formation in certain individuals. They’re found in coffee, tea, nuts, raspberries, and dates, as well as in “spinach, swiss chard, beet greens, and chocolate,” Jill Nussinow, RDN, registered dietitian, author, and culinary educator, told Health.
• Lectins. Lectins bind to carbohydrates and can be resistant to digestive enzymes, causing gastrointestinal discomfort in some people. You can find lectins in corn, potatoes, whole grains, legumes, and tomatoes.
• Tannins. If iron absorption is a top priority, many healthcare professionals will encourage you to watch your intake of tannins—these plant compounds bind strongly to the mineral. They’re found in grapes, wine, coffee, tea, cocoa, apples, and legumes.
• Saponins. Saponins can interfere with iron, zinc, and vitamin E absorption. It’s most well-known as the powdery substance that can give quinoa a bitter flavor, but nuts, seeds, alfalfa, legumes, and spinach also contain saponins.
• Goitrogens. Found in cruciferous vegetables such as broccoli, cabbage, and cauliflower, goitrogens can inhibit iodine absorption, which can cause issues for those with thyroid conditions.
• Protease inhibitors. Protease inhibitors bind to protein, so they can’t be broken down or used properly, leading to inflammation or other gastrointestinal changes. Squash, legumes, and whole grains are all sources of protease inhibitors.

These anti-nutrients can make it harder for the body to get the minerals it needs and can otherwise cause stomach discomfort. But are they entirely bad or unhealthy? It’s not that simple.

Research has shown that phytic acid exhibits antioxidant benefits, as do tannins. Lectins have been linked to antimicrobial and anticancer activity in the body, and saponins appear to have antifungal and anti-inflammatory properties. Protease inhibitors are commonly employed for human immunodeficiency virus (HIV) treatment.

So Should You Avoid Anti-Nutrient Foods?

While anti-nutrients do have some negative consequences—especially when it comes to blocking nutrient absorption—they're likely not as bad as many people online fear.

There are some theories that an anti-nutrient called phytoestrogen, found in legumes, might have an effect on human hormones. But anti-nutrients in general don’t appear to have an effect on hormone balance, as some TikTokers claimed.

Plus, anti-nutrients aren’t the only compounds in fruits and vegetables. They are also “great sources of fiber, phytochemicals, and a wide variety of vitamins and minerals that are necessary for optimal health,” Nussinow explained. “They are nature’s most perfect packages.”

Research has shown that sticking with a healthy plant-based diet—that means limiting snacks, desserts, refined grains, sugary drinks, and animal foods—is associated with a lower risk of heart disease, cancer, and mortality.

“The nutrient density of fruits and vegetables far outweighs the potential downsides associated with anti-nutrients,” said Manaker. “Maintaining a varied and colorful diet will support not only individual health, but encourage healthier eating habits in the long run.”

That being said, limiting the amount of anti-nutrients you’re consuming in your diet isn’t a bad idea, particularly if you’re sensitive to these compounds and experience unpleasant gastrointestinal symptoms when you eat them. The same is true for people who are trying to boost their levels of certain nutrients, such as iron or calcium.

Food pairing is one way around this issue, Manaker said. Plan your eating accordingly and separate—by at least two hours—meals that contain foods rich in anti-nutrients from those containing an opposing nutrient. For example, if you’re having grapes and coffee for breakfast—both high in tannins, which block iron absorption—consider adding spinach, an iron-rich food, to a meal later in the day.

Another workaround is switching up your preparation methods, Manaker added.

“Soaking, cooking, or fermenting beans and grains may also reduce their levels of anti-nutrients without requiring extensive dietary restrictions,” she said. Sprouting (also known as germination) can help to reduce anti-nutrient content in grain products as well.

Julia is a news reporter and editor for Health, where she covers breaking and trending news on health and wellness topics. Her work has been featured in The Heights, an independent student newspaper at Boston College, and Minnesota Monthly.

This story originally appeared on: Health News - Author:Christina Manian, RDN