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 :
- Saponins – Similar to lectins, saponins affect the gastrointestinal lining, contributing to leaky gut syndrome and autoimmune disorders.
- Trypsin Inhibitors – Trypsin and chymotrypsin inhibitors are found in most grain containing products, including cereals, porridge, bread and even baby foods.
- Isaflavones – These are a type of poly-phenolic anti nutrient found in highest levels in soybeans that might cause hormonal changes and contribute to digestive issues. In smaller doses and wen beans have been properly prepared, this can also be beneficial, but it’s usually recommended to avoid soybeans because isoflavons are capable of exerting oestrogen like effects.
- Solanine – Found in nightshade vegetables like eggplant, peppers and tomatoes, this is actually a beneficial anti nutrient in most cases. But in high levels and in those sensitive to eating nightshades, it can cause “poisoning”.
- Chaconine – Found in corn and plants of the Solanaceae family including potatoes, this compound is beneficial when eaten in small doses because it has anti fungal properties, but in some people it’s capable of causing digestive issues, especially when uncooked and eaten in high amounts.
Reference : https://draxe.com/nutrition/antinutrients/