Anti nutrients are natural or synthetic compounds found in a variety of foods especially grains, beans, legumes and nits that interfere with the absorption of vitamins, minerals and other nutrients. Anti nutrients can also be found in plant roots, vegetables, leaves and fruits, although these are at much lower levels and usually have benefits as opposed to mostly harmful effects.
How to lower “bad” anti nutrients?
When you sprout or ferment foods that contain anti nutrients, the concentration of the anti nutrients usually goes way down. So you should avoid these 10 anti nutrients as much as possible :
- Phytic Acid (also called phytate) – This is probably the most well known anti nutrient that is found in grains and legumes and interferes with the absorption of minerals.
- Gluten – Known to be one of the most difficult to digest plant proteins, gluten is an enzyme inhibitor that has become notorious for causing gastrointestinal distress.
- Tannins – Tannings are a type of enzyme inhibitor that prevent adequate digestion and can cause protein deficiency and gastrointestinal problems.
- Oxalates – Similar to tannins, oxalates and found in the highness quantities in sesame seeds, soybeans, and black and brain varieties of millet.
- Lectins – Lectins are found in high quantities in beans and wheat, which as mentioned earlier reduce nutrient absorption and can cause indigestion, boarding and gas for many people. Improperly prepared raw grains, dairy and legumes like peanuts and soybeans have especially high lectin levels.
Reference : https://draxe.com/nutrition/antinutrients/