{"id":1218,"date":"2026-04-30T02:27:00","date_gmt":"2026-04-30T06:27:00","guid":{"rendered":"https:\/\/openintegrative.com\/blog\/?p=1218"},"modified":"2026-04-19T16:50:45","modified_gmt":"2026-04-19T20:50:45","slug":"antinutrients-effects-prep-tips","status":"publish","type":"post","link":"https:\/\/openintegrative.com\/blog\/antinutrients-effects-prep-tips\/","title":{"rendered":"Antinutrients Guide To Foods Effects &amp; Prep Tips"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>Key Takeaways<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Antinutrients can lower mineral absorption from several common plant foods.<\/li>\n\n\n\n<li>Phytate, oxalate, lectins and tannins are the main compounds to know.<\/li>\n\n\n\n<li>Dose, food choice and meal prep change how strongly these compounds act.<\/li>\n\n\n\n<li>Animal foods avoid most antinutrient problems and offer highly usable nutrients.<\/li>\n\n\n\n<li>Soaking, boiling and fermentation can reduce some issues with plant foods.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What They Do<\/strong><\/h2>\n\n\n\n<p>Antinutrients are natural compounds in many plant foods that can reduce how much of a nutrient your body absorbs from a meal. The best known examples are phytate, oxalate, tannins and lectins. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19774556\/\">1<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7712343\/\">2<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33379176\/\">3<\/a>)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Phytate can bind minerals such as iron and zinc. <\/li>\n\n\n\n<li>Oxalate can bind calcium and raise urine oxalate in some people. <\/li>\n\n\n\n<li>Tannins in tea and some legumes can reduce iron absorption from a meal. <\/li>\n<\/ul>\n\n\n\n<p>Plants make these compounds for their own protection. That protective function helps explain why many seeds, leaves and legumes contain more of them than animal foods do. People often hear that every plant food is automatically healthy, yet the body still has to handle compounds that block digestion or tie up minerals before they can be used. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19774556\/\">1<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18357620\/\">4<\/a>)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Why The Effect Varies<\/h3>\n\n\n\n<p>Antinutrients do not hit every person or every meal with the same force. The total amount eaten, the food source, mineral status and meal mix all change the effect. A person with low iron stores can feel the impact of high phytate meals more than someone with good reserves. Tea taken with a meal can reduce iron absorption more than tea taken later. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18400710\/\">5<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29046302\/\">6<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10999016\/\">7<\/a>) Adaptation can happen to some degree with repeated high phytate intake, yet that does not erase the basic blocking effect seen in controlled feeding studies. Mineral rich animal foods remain easier to use because they come with far fewer absorption barriers. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26041677\/\">8<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10617952\/\">9<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23719560\/\">10<\/a>)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Where They Hide<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Grains &amp; Legumes<\/h3>\n\n\n\n<p>Phytate is concentrated in bran, seeds, beans and lentils. Whole grain products are often praised for nutrient content, yet the same outer layers that contain minerals also contain much of the phytate that can block those minerals. Beans can also carry polyphenols that further reduce iron absorption. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19774556\/\">1<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20861210\/\">11<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23784069\/\">12<\/a>)<\/p>\n\n\n\n<p>Soy deserves special attention because soy protein with phytate has shown a strong inhibitory effect on iron absorption in humans. People who rely on soy as a main staple can end up with a menu that looks nutrient dense on paper while delivering less usable iron than expected. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1503071\/\">13<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23719560\/\">10<\/a>)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Greens, Nuts &amp; Tea<\/h3>\n\n\n\n<p>Oxalate is high in foods such as spinach, almonds and some other leafy greens and nuts. High oxalate intake can increase urinary oxalate, which is relevant for people prone to calcium oxalate kidney stones. <\/p>\n\n\n\n<p>Calcium eaten with oxalate can reduce absorption in the gut, though that does not make very high oxalate foods harmless for sensitive people. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33379176\/\">3<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30566003\/\">14<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11135080\/\">15<\/a>)<\/p>\n\n\n\n<p>Tea and coffee are often left out of antinutrient conversations, yet tea tannins can sharply reduce iron absorption when taken with meals. That effect has been shown for decades and appears strongest when tea is consumed right alongside iron containing food. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1168162\/\">16<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/506972\/\">17<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29955693\/\">18<\/a>)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Who Feels It<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Low Iron &amp; Zinc Status<\/h3>\n\n\n\n<p>People with marginal iron or zinc status have the most reason to care about antinutrients. Women of reproductive age, teenagers, frequent blood donors and people eating plant heavy menus can run into trouble sooner. Phytate lowers zinc absorption as well as iron absorption, which can add up over time when most meals come from grains, nuts, seeds and legumes. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7712343\/\">2<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/6496386\/\">19<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17353577\/\">20<\/a>)<\/p>\n\n\n\n<p>Animal foods provide iron, zinc and protein in forms the body generally handles more easily. Red meat, eggs, shellfish and dairy avoid most of the phytate problem seen in plant staples. A simple animal based meal often gives more usable nutrition than a larger grain and bean meal that looks virtuous but delivers less in practice. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23719560\/\">10<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1503071\/\">13<\/a>)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Stone Formers &amp; Sensitive Guts<\/h3>\n\n\n\n<p>People with a history of calcium oxalate stones should be more careful with high oxalate foods. Spinach smoothies, almond flour baking and daily nut butter habits can drive intake higher than many people realize. <\/p>\n\n\n\n<p>Urine oxalate is not explained by diet alone, though diet can contribute enough to matter in susceptible people. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9129476\/\">21<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8335871\/\">22<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11135080\/\">15<\/a>)<\/p>\n\n\n\n<p>Sensitive digestion is another issue. Lectins and other plant defense compounds can bother some people more than others, especially when beans are undercooked. The common lesson is simple. Tolerance is individual, yet stronger reactions usually follow larger doses and poorly prepared foods.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-soaking-sprouting-amp-fermentation\"><strong>Soaking, Sprouting &amp; Fermentation<\/strong><\/h2>\n\n\n\n<p>Traditional prep methods can lower some antinutrients.  (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19774556\/\">1<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18357620\/\">4<\/a>)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Soaking beans before cooking can reduce part of the phytate load. <\/li>\n\n\n\n<li>Sprouting can help further. <\/li>\n\n\n\n<li>Fermentation can also lower phytate in some foods, which is one reason older food cultures often used souring and long prep rather than quick cooking alone.<\/li>\n<\/ul>\n\n\n\n<p>These methods help, but they do not turn every plant food into a perfect mineral source. A soaked bean is still a bean. A fermented grain still begins as a grain. People who already struggle with iron, zinc or gut symptoms usually do better when plant foods stop being the base of every meal.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Smarter Meal Design<\/h3>\n\n\n\n<p>Meal timing can reduce one obvious problem. Tea or coffee is better away from meals when iron status is a concern. Even waiting about an hour can lessen the effect. Pairing iron rich animal foods with lower antinutrient side dishes is usually a better strategy than trying to rescue a grain heavy meal with tricks. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29046302\/\">6<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18400710\/\">5<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10999016\/\">7<\/a>) A simpler way to eat often works best for people who want fewer absorption barriers. One to three solid meals based on meat, eggs, dairy or shellfish can cover a lot of ground without constant snacking or constant exposure to the same plant compounds. People who still want plant foods can keep portions modest and choose lower oxalate, lower phytate options more often.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Practical Food Choices<\/h3>\n\n\n\n<p>Useful swaps are straightforward. Choose beef, lamb, eggs, yogurt or sardines more often than cereal, crackers or protein bars. Use white rice occasionally instead of bran heavy grains if you tolerate it better. Treat spinach, almonds, beans and strong tea as foods that need context rather than health <a href=\"https:\/\/openintegrative.com\/blog\/food-quality-vs-calories\/\" type=\"post\" id=\"1321\">foods<\/a> with a free pass. Keep ultra processed foods and seed oils low, since they add stress without improving mineral status or digestion.<\/p>\n\n\n\n<p><em>Before changing your diet, supplements or health routine, talk with a licensed healthcare professional. For any health concerns or questions about a medical condition, get guidance from a physician or another appropriately trained clinician.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>FAQs<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>What are antinutrients?<\/strong><\/h3>\n\n\n\n<p>Antinutrients are compounds in foods, mostly plant foods, that can reduce absorption of minerals or irritate digestion in some people.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Are antinutrients bad for you?<\/strong><\/h3>\n\n\n\n<p>They can be a real problem when intake is high, prep is poor or mineral status is already low. The effect depends on the food, the dose and the person.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Which foods are highest in antinutrients?<\/strong><\/h3>\n\n\n\n<p>Beans, lentils, whole grains, nuts, seeds, spinach and tea are some of the main sources discussed most often.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Does cooking reduce antinutrients?<\/strong><\/h3>\n\n\n\n<p>Cooking can reduce some of them, especially when combined with soaking or fermentation, but it does not remove every issue.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Should you avoid foods with antinutrients?<\/strong><\/h3>\n\n\n\n<p>Not everyone needs full avoidance. People with low iron, low zinc, kidney stone history or digestive symptoms may benefit from cutting back and choosing animal foods more often.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Research<\/strong><\/h2>\n\n\n\n<p>Schlemmer, U., Fr\u00f8lich, W., Prieto, R.M. and Grases, F. (2009) \u2018Phytate in foods and significance for humans: food sources, intake, processing, bioavailability, protective role and analysis\u2019, Molecular Nutrition &amp; Food Research, 53(S2), pp. S330\u2013S375. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19774556\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/19774556\/<\/a><\/p>\n\n\n\n<p>Wise, A. (1995) \u2018Phytate and zinc bioavailability\u2019, International Journal of Food Sciences and Nutrition, 46(1), pp. 53\u201363. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7712343\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/7712343\/<\/a><\/p>\n\n\n\n<p>Crivelli, J.J., Mitchell, T., Knight, J., Wood, K.D., Assimos, D.G. and Holmes, R.P. (2020) \u2018Contribution of dietary oxalate and oxalate precursors to urinary oxalate excretion\u2019, Nutrients, 13(1), p. 62. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33379176\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/33379176\/<\/a><\/p>\n\n\n\n<p>Bohn, L., Meyer, A.S. and Rasmussen, S.K. (2008) \u2018Phytate: impact on environment and human nutrition. A challenge for molecular breeding\u2019, Journal of Zhejiang University Science B, 9(3), pp. 165\u2013191. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18357620\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/18357620\/<\/a><\/p>\n\n\n\n<p>Thankachan, P., Walczyk, T., Muthayya, S., Kurpad, A.V. and Hurrell, R.F. (2008) \u2018Iron absorption in young Indian women: the interaction of iron status with the influence of tea and ascorbic acid\u2019, American Journal of Clinical Nutrition, 87(4), pp. 881\u2013886. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18400710\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/18400710\/<\/a><\/p>\n\n\n\n<p>Fuzi, S.F.A., Koller, D., Bruggraber, S., Pereira, D.I.A., Dainty, J.R. and Mushtaq, S. (2017) \u2018A 1-h time interval between a meal containing iron and consumption of tea attenuates the inhibitory effects on iron absorption: a controlled trial in a cohort of healthy UK women using a stable iron isotope\u2019, American Journal of Clinical Nutrition, 106(6), pp. 1413\u20131421. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29046302\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/29046302\/<\/a><\/p>\n\n\n\n<p>Hurrell, R.F., Reddy, M. and Cook, J.D. (1999) \u2018Inhibition of non-haem iron absorption in man by polyphenolic-containing beverages\u2019, British Journal of Nutrition, 81(4), pp. 289\u2013295. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10999016\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/10999016\/<\/a><\/p>\n\n\n\n<p>Armah, S.M., Boy, E., Chen, D., Candal, P. and Reddy, M.B. (2015) \u2018Regular consumption of a high-phytate diet reduces the inhibitory effect of phytate on nonheme-iron absorption in women with suboptimal iron stores\u2019, Journal of Nutrition, 145(8), pp. 1735\u20131739. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26041677\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/26041677\/<\/a><\/p>\n\n\n\n<p>Hunt, J.R. and Roughead, Z.K. (2000) \u2018Adaptation of iron absorption in men consuming diets with high or low iron bioavailability\u2019, American Journal of Clinical Nutrition, 71(1), pp. 94\u2013102. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10617952\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/10617952\/<\/a><\/p>\n\n\n\n<p>Collings, R., Harvey, L.J., Hooper, L., Hurst, R., Brown, T.J., Ansett, J., King, M. and Fairweather-Tait, S.J. (2013) \u2018The absorption of iron from whole diets: a systematic review\u2019, American Journal of Clinical Nutrition, 98(1), pp. 65\u201381. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23719560\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/23719560\/<\/a><\/p>\n\n\n\n<p>Petry, N., Egli, I., Zeder, C., Walczyk, T. and Hurrell, R. (2010) \u2018Polyphenols and phytic acid contribute to the low iron bioavailability from common beans in young women\u2019, Journal of Nutrition, 140(11), pp. 1977\u20131982. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20861210\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/20861210\/<\/a><\/p>\n\n\n\n<p>Petry, N., Egli, I., Campion, B., Nielsen, E. and Hurrell, R. (2013) \u2018Genetic reduction of phytate in common bean (Phaseolus vulgaris L.) seeds increases iron absorption in young women\u2019, Journal of Nutrition, 143(8), pp. 1219\u20131224. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23784069\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/23784069\/<\/a><\/p>\n\n\n\n<p>Hurrell, R.F., Juillerat, M.-A., Reddy, M.B., Lynch, S.R., Dassenko, S.A. and Cook, J.D. (1992) \u2018Soy protein, phytate, and iron absorption in humans\u2019, American Journal of Clinical Nutrition, 56(3), pp. 573\u2013578. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1503071\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/1503071\/<\/a><\/p>\n\n\n\n<p>Mitchell, T., Kumar, P., Reddy, T., Wood, K.D., Knight, J., Assimos, D.G. and Holmes, R.P. (2019) \u2018Dietary oxalate and kidney stone formation\u2019, American Journal of Physiology-Renal Physiology, 316(3), pp. F409\u2013F413. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30566003\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/30566003\/<\/a><\/p>\n\n\n\n<p>Holmes, R.P., Goodman, H.O. and Assimos, D.G. (2001) \u2018Contribution of dietary oxalate to urinary oxalate excretion\u2019, Kidney International, 59(1), pp. 270\u2013276. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11135080\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/11135080\/<\/a><\/p>\n\n\n\n<p>Disler, P.B., Lynch, S.R., Charlton, R.W., Torrance, J.D., Bothwell, T.H., Walker, R.B. and Mayet, F. (1975) \u2018The effect of tea on iron absorption\u2019, Gut, 16(3), pp. 193\u2013200. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1168162\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/1168162\/<\/a><\/p>\n\n\n\n<p>Rossander, L., Hallberg, L. and Bj\u00f6rn Rasmussen, E. (1979) \u2018Absorption of iron from breakfast meals\u2019, American Journal of Clinical Nutrition, 32(12), pp. 2484\u20132489. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/506972\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/506972\/<\/a><\/p>\n\n\n\n<p>Delimont, N.M., Haub, M.D. and Lindshield, B.L. (2017) \u2018The impact of tannin consumption on iron bioavailability and status: a narrative review\u2019, Current Developments in Nutrition, 1(2), p. e000042. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29955693\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/29955693\/<\/a><\/p>\n\n\n\n<p>Kim, J., Paik, H.Y., Joung, H., Woodhouse, L.R., Li, S. and King, J.C. (2007) \u2018Effect of dietary phytate on zinc homeostasis in young and elderly Korean women\u2019, Journal of the American College of Nutrition, 26(1), pp. 1\u20139. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17353577\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/17353577\/<\/a><\/p>\n\n\n\n<p>Turnlund, J.R., King, J.C., Keyes, W.R., Gong, B. and Michel, M.C. (1984) \u2018A stable isotope study of zinc absorption in young men: effects of phytate and alpha cellulose\u2019, American Journal of Clinical Nutrition, 40(5), pp. 1071\u20131077. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/6496386\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/6496386\/<\/a><\/p>\n\n\n\n<p>Liebman, M. and Chai, W. (1997) \u2018Effect of dietary calcium on urinary oxalate excretion after oxalate loads\u2019, American Journal of Clinical Nutrition, 65(5), pp. 1453\u20131459. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9129476\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/9129476\/<\/a><\/p>\n\n\n\n<p>Massey, L.K., Roman Smith, H. and Sutton, R.A.L. (1993) \u2018Effect of dietary oxalate and calcium on urinary oxalate and risk of formation of calcium oxalate kidney stones\u2019, Journal of the American Dietetic Association, 93(8), pp. 901\u2013906. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8335871\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/8335871\/<\/a><\/p>\n\n\n\n<p>Nelson, M. and Poulter, J. (2004) \u2018Impact of tea drinking on iron status in the UK: a review\u2019, Journal of Human Nutrition and Dietetics, 17(1), pp. 43\u201354. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/14718031\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/14718031\/<\/a><\/p>\n\n\n\n<p>Kaltwasser, J.P., Werner, E., Schalk, K., Hansen, C., Gottschalk, R. and Seidl, C. (1998) \u2018Clinical trial on the effect of regular tea drinking on iron accumulation in genetic haemochromatosis\u2019, Gut, 43(5), pp. 699\u2013704. Available at: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9824354\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/9824354\/<\/a><\/p>\n\n\n\n<p>The Nutrition Source, Harvard T.H. Chan School of Public Health (no date) \u2018Anti nutrients\u2019. Available at: <a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/anti-nutrients\/\">https:\/\/nutritionsource.hsph.harvard.edu\/anti-nutrients\/<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Key Takeaways What They Do Antinutrients are natural compounds in many plant foods that can reduce how much of a nutrient your body absorbs from a meal. The best known examples are phytate, oxalate, tannins and lectins. (1, 2, 3) Plants make these compounds for their own protection. That protective function helps explain why many &#8230; <a title=\"Antinutrients Guide To Foods Effects &amp; Prep Tips\" class=\"read-more\" href=\"https:\/\/openintegrative.com\/blog\/antinutrients-effects-prep-tips\/\" aria-label=\"Read more about Antinutrients Guide To Foods Effects &amp; Prep Tips\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":3551,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_wpscppro_dont_share_socialmedia":false,"_wpscppro_custom_social_share_image":0,"_facebook_share_type":"default","_twitter_share_type":"default","_linkedin_share_type":"default","_pinterest_share_type":"default","_linkedin_share_type_page":"default","_instagram_share_type":"default","_medium_share_type":"default","_threads_share_type":"default","_google_business_share_type":"default","_selected_social_profile":[],"_wpsp_enable_custom_social_template":false,"_wpsp_social_scheduling":{"enabled":true,"datetime":"2026-04-30 06:27:00","platforms":[],"status":"pending_publication","dateOption":"today","timeOption":"now","customDays":"","customHours":"","customDate":"","customTime":"","schedulingType":"absolute"},"_wpsp_active_default_template":true},"categories":[342,20],"tags":[303,417,418],"class_list":["post-1218","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food-quality-and-processing","category-nutrition","tag-lectins","tag-oxalates","tag-phytates"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.5 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Antinutrients Guide To Foods Effects &amp; 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