Compromising Effects of Phytic Acid.

By C Verboom and P Percival

Phytate, also known as Phytic acid, is a nutrition-compromising substance (anti-nutrient) that binds to essential minerals like calcium, iron and magnesium. Once bound, these minerals may not be absorbed as easily in the intestines.

Unlike most animals, bacteria in the human digestive system do not produce the necessary Phytase enzyme in sufficient quantities to effectively free the essential minerals bound to Phytic acid. Consequently, excessive consumption of phytates could lead to mineral deficiencies which in turn could exacerbate health problems like tooth decay, bone loss (due to malabsorption of calcium) and diseases related to magnesium deficiency (a growing problem everywhere).

Phytic acid is commonly found in the hulls of seed and grain. The following foods are high in phytates:

• Grains especially whole wheat
• Bran
• Corn
• Rye
• Oats
• Brown rice.

Phytate is also present in legumes (dry starchy beans) and nuts, throughout the kernel, unlike grains where the Phytic acid is mostly found in the bran covering. Some of the legumes highest in phytate include:

• Soy beans,
• Navy beans,
• Kidney beans
• Peanuts.

Phytates can be broken down or eliminated prior to eating by: Soaking, fermenting, sprouting and boiling food or by a combination of these methods. Man’s ancestors obviously figured this out a long time ago but the knowledge appears to have been lost to the practice of modern ‘high-speed’ and high-profit food production. Compare traditional (roman era) sour-dough bread making, where bacteria and fungus are used to ferment the flour thus breaking down anti-nutrients, to modern high yield bread making, where anti-nutrients are almost completely unchanged.

Potatoes also contain phytates but in lower quantities. Similarly white rice has less phytates because the bran covering, the part of the seed that contains most of the phytic acid, has been removed. In addition eating these foods with a dollop of (organic/free-range) dairy butter appears to mitigate the effects of phytates to some extent. Unlike other grains and beans; cooking, baking, boiling or frying potatoes and rice does not appear to reduce their phytate content,

To combat malnutrition from excessive phytate consumption abstinence is one method but if that isn’t possible or desirable, some studies have suggested that calcium from bone broth and dairy products (from free-range/grass-pasture or organic sources) together with vitamin D from animal fats can reduce the effects of phytic acid consumption. Other studies also show that iron bound to vitamin A or C remains soluble, which suggests that eating foods high in these vitamins could counter the anti-nutrient effect of phytates in general.

Consider the following:

• Avoid highly processed foods like bread and breakfast cereals.
• Eliminate or limit high-phytate foods such as grains and legumes.
• Eat nuts in moderation.
• If you eat foods that contain phytate ensure that you prepare them correctly by soaking, fermenting, sprouting or boiling
• Supplement your diet with foods high in vitamin D, calcium and vitamin C to reduce the effects of phytates

For more information on phytates and preparation methods see the following links:

• Living with phytic acid
• Food high in phytates
• Anti-nutrients

Books we recommend:

• Real Food Fermentation.
• Classic Sourdoughs, Revised.