We learned the hard way that too much of a good thing really can be bad. Even drinking too much water can cause harm to your body (Who Knew?!)
And apparently, that was once the case when we went all in on raw plants—nut milks, oat milks, green juices (we’ll tell you why we’ll never EVER do that again later), and fruit smoothies galore.
Soon we were met with excessive hair loss, lack of energy, dry patchy skin, bloating, sharp stomach pains, and embarrassing sprints to the bathroom.
We were confused—until a doctor introduced us to the concept of Anti-Nutrients (yep, even healthy fruits veggies can be the culprit).
Wait, What Are Anti-Nutrients?
According to Dr. Mindy Pelz, anti-nutrients are just what they sound like—foods that deplete vitamins and nutrients from your body. And while it’s no surprise that refined sugars, white flour, and inflammatory oils fall into this category, it’s definitely shocking to learn that certain healthy plant foods do, too.
When Plants Attack!
In the plant world, certain crops have natural built-in defenses—one of which is lectins. These are carbohydrate-binding proteins that plants release to deter predators from eating them. The problem? When eaten raw, these same lectins may attack us too!
This can upset our stomachs, interfere with nutrient absorption, and contribute to conditions like leaky gut (Yay, Fun!).
It’s Giving… Toxic?
Anti-nutrient plant foods act as the opposite of antioxidant-rich foods. Instead of detoxifying and healing, they can actually deplete the body’s nutrient stores and disrupt the microbiome.
Dr. Mindy Pelz explains:
“Lectins are toxic to us because they can absolutely destroy our microbiome and can pull nutrients out of our body.”
In fact, studies show that because of their binding properties, lectins can cause nutrient deficiencies, disrupt digestion, and even lead to intestinal damage—especially in individuals already dealing with autoimmune issues.
Which Foods Contain Anti-Nutrients?
Honestly? Most of our favorite fruits, veggies, and grains contain lectins.
We’re talking about:
- Nightshades – tomatoes, potatoes, eggplants, and peppers
- Cruciferous veggies – kale, spinach, and broccoli
- Legumes – chickpeas, red kidney beans, and lentils
- Nuts & seeds – almonds, cashews, sunflower seeds, and peanuts
- Whole grains – oats, quinoa, and barley
Basically, all of our go-to ingredients for a supposedly “healthy” meal. So what now?
So Now What—Do We Eliminate Them?
Absolutely not! That would be taking it too far. These foods still contain important nutrients and fiber that are beneficial to our health. The goal isn’t to cut them out completely, it’s to eat them in a way that allows us to receive the health benefits.
We’ve got a few hacks up our sleeves to help…
How to Eat Anti-Nutrients Safely
Dr. Mindy Pelz highly recommends avoiding anti-nutrient foods in their raw form. Instead, try these tips:
- Cook with water.
Boiling or steaming these foods can eliminate up to 95% of lectins.
- Soak your legumes and nuts.
Give beans, lentils, and nuts a long soak before cooking or adding to recipes.
- Blanch your veggies.
A long-standing kitchen tradition (that we didn’t really understand until now!) where you briefly boil fruits or veggies, then transfer to an ice bath to stop the cooking process.
- Lightly sauté or roast.
We love a roasted nightshade moment. Plus, it helps break down lectins.
- Ferment, ferment, ferment.
Think kimchi, sauerkraut, miso, and pickled veggies. Fermentation encourages good bacteria and yeast to help neutralize lectins and support your gut.
Start Listening to Your Gut—Literally
Each of our bodies is unique. Some of us can eat lectin-rich foods with zero issues, while others experience a whole list of symptoms.
If you suspect something you’re eating is throwing you off, start tracking. Journal your meals, how you feel afterward, and any noticeable symptoms like fatigue, bloating, skin changes, or brain fog.
This log can help you identify patterns, and it’s super helpful to bring to your physician for further support.
The Bottom Line
Not all healthy foods are harmless. But with the right prep and awareness, you can keep them in your diet without the side effects.
The biggest takeaway? Do your own research, trust your gut (literally), and ease into new food trends with moderation in mind.
