antinutrient

Antinutrient is a term used for naturally occurring compounds in foods that can interfere with the digestion, absorption, or utilization of nutrients. Most commonly found in plant-based foods, these substances also help protect seeds from pests and pathogens. The term does not imply that these compounds are inherently dangerous; their effects depend on dose, diet, and individual health.

Common types include phytates (phytic acid), which bind minerals such as iron and zinc; oxalates, which can form insoluble minerals; tannins, which can reduce protein digestibility and mineral absorption; lectins, which can affect intestinal permeability when foods are consumed raw; protease inhibitors, which limit protein digestion; saponins, goitrogens (glucosinolates and thiocyanates) in crucifers, and other plant constituents. These antinutrients may act by chelating minerals, inhibiting digestive enzymes, or interacting with proteins.

Effects on health depend on context. In populations with nutrient-poor diets, antinutrients can contribute to mineral deficiencies. In balanced diets, their impact is often small, and some compounds may have beneficial properties, such as antioxidant activity or modulation of glycemic response. Certain goitrogens may affect thyroid function only at high intake or in conjunction with iodine deficiency.

Mitigation strategies include processing methods such as soaking, fermentation, sprouting, milling and cooking, which can reduce antinutrient levels and improve nutrient availability. The presence of antinutrients is an area of ongoing nutrition research, with emphasis on balancing nutrient bioavailability and potential health benefits in whole-food diets.