In recent years, some influencers have urged people to avoid vegetables, citing concerns about “anti-nutrients.” These are natural compounds in plants that can interfere with the absorption of healthy nutrients, like vitamins and minerals. Wellness creators on platforms like TikTok have sparked debates, claiming these compounds can disrupt digestion, hormones, and overall health.
Paul Saladino, a popular figure on TikTok, made headlines in 2022 when he argued that parts of plants, such as leaves, stems, and seeds, contain defense chemicals that harm digestion. “These parts of plants are designed to protect them from pests,” he explained. Another TikTok creator, Tiffany Toombs, reinforced the idea in 2024, adding that plants lack claws or teeth, so they rely on chemicals to protect themselves.
While these claims have gained attention, experts warn that the full picture is more complex. Anti-nutrients, which exist in vegetables and some fruits, do have negative effects, but they are not as harmful as some online personalities suggest.
What Are Anti-Nutrients?
Anti-nutrients are compounds found in plants that help protect them from pests and diseases. These compounds can also play a role in the plant’s growth. However, they may also prevent the body from fully absorbing important nutrients, like calcium, iron, and zinc.
Registered dietitian Lauren Manaker explains that anti-nutrients can interfere with nutrient absorption, which may lead to deficiencies in some cases. Common anti-nutrients include:
- Phytic Acid: Found in nuts, seeds, and grains, it can bind to essential minerals and reduce their availability.
- Oxalates: Present in foods like spinach and tea, oxalates can affect calcium absorption and contribute to kidney stones.
- Lectins: These compounds are found in beans, grains, and tomatoes and can cause digestive discomfort.
- Tannins: Present in tea, coffee, and grapes, tannins can block iron absorption.
- Saponins: Found in quinoa, legumes, and spinach, saponins can interfere with the absorption of iron and other minerals.
- Goitrogens: Found in cruciferous vegetables like broccoli, these compounds can affect thyroid health by inhibiting iodine absorption.
- Protease Inhibitors: Present in grains and legumes, these compounds can hinder protein digestion.
Should You Avoid Anti-Nutrient Foods?
Despite the potential negative effects, experts agree that anti-nutrients shouldn’t cause major concern for most people. While they can block nutrient absorption, the risk is typically low, especially for those who eat a balanced diet.
There is some concern about phytoestrogens in legumes, which may influence hormones. However, experts note that anti-nutrients, in general, do not have a significant impact on hormone levels, as some influencers claim.
Moreover, the nutritional benefits of fruits and vegetables far outweigh any potential downsides of anti-nutrients. These foods are packed with fiber, vitamins, and minerals, which contribute to overall health and help lower the risk of chronic diseases like heart disease and cancer.
Registered dietitian Jill Nussinow says fruits and vegetables are “nature’s most perfect packages” and are vital for a healthy diet. “A varied and colorful diet supports not only your health but also healthy long-term eating habits,” Manaker adds.
How to Manage Anti-Nutrients in Your Diet
While anti-nutrients aren’t something most people need to worry about, some individuals may want to reduce their intake. This is especially true for those who experience gastrointestinal discomfort or are looking to boost certain nutrients like calcium or iron.
One way to reduce the effects of anti-nutrients is by pairing foods wisely. For instance, you can eat meals rich in anti-nutrients, such as coffee and grapes, separately from iron-rich foods like spinach. Experts also recommend cooking, soaking, or fermenting beans and grains to lower their anti-nutrient content. Germinating grains can also help reduce anti-nutrients.
In the end, while it’s good to be mindful of anti-nutrients, the health benefits of vegetables and fruits far outweigh the risks. Maintaining a balanced, plant-based diet is key to supporting long-term health.
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