Over the past 15 years, an accumulation of published research has continued to support the hypothesis that Zonulin, a protein compound is a key modulator of the tight junctions between enterocytes in the intestine.
Zonulin is a protein that modulates the permeability of tight junctions between cells of the wall of the digestive tract. Initially discovered in 2000 as the target of zonula occludens toxin, secreted by cholera pathogen Vibrio cholerae,[1] it has been implicated in the pathogenesis of coeliac disease[2] and diabetes mellitus type 1.[3] It is being studied as a target for vaccine adjuvants.[4] ALBA Therapeutics is developing a zonulin receptor antagonist, AT-1001, that is currently in phase 2 clinical trials.
Gliadin (glycoprotein present in wheat) activates zonulin signaling irrespective of the genetic expression of autoimmunity, leading to increased intestinal permeability to macromolecules. [5]
An amazing discovery a few years ago revolutionized our ability to understand the gut and permeability and how this impacts a wide range of health conditions from cancer to autoimmune disease to inflammation and food sensitivities.
Zonulin is the “doorway” to leaky gut
Zonulin opens up tight junctions in the intestinal wall: that normally occurs, in order for nutrient and other molecules to get in and out of the intestine.
However, when leaky gut is present, the tight junctions between the cells open up too much allowing macromolecules to get into the bloodstream where an immunologic reaction can take place. Once that happens, the body is primed to react to those proteins each and every time they appear.
It can also cause leakage of intestinal contents, like bacteria into the immune system creating inflammation and overloading the liver’s ability to filter out this garbage. Triggers that open the zonulin doorway
Based on Dr. Fasano’s research, we know that the two most powerful triggers to open the zonulin door are gluten and gut bacteria in the small intestine.
Gliadin causes zonulin levels to increase both in those people who have celiac disease and those who do not. As the zonulin level rises, the seal between the intestinal cells (tight junctions) diminishes, opening up spaces between the enterocytes that allow all sorts of things to pass right through.
The immune system may be primed to think that these are foreign invaders and will mount an immune response leading to food sensitivities. In addition this immune activation leads to more damage to the enterocytes and the gut becomes more inflamed and more permeable or “leaky”. As the damage continues, the microvilli that line the intestines and absorb nutrients become damaged, leading to other nutrient deficiencies.
Top causes of increased zonulin and development of leaky gut:
1. Overgrowth of harmful organisms, like bacteria or yeast in the intestine 1. SIBO (small intestinal bacterial overgrowth) 2. Fungal dysbiosis or candida overgrowth 3. Parasite infections 2. Gliadin in the diet (from gluten containing foods)
However, a study published in the Scandiavian Journal of Gastroenterology in 2006 clearly showed that gliadin can affect zonulin even in people without the gene for celiac.
The researchers concluded that:
Based on our results, we concluded that gliadin activates zonulin signaling irrespective of the genetic expression of autoimmunity, leading to increased intestinal permeability to macromolecules.
The significance of this is that gluten affects intestinal permeability in all persons to different extents. It also means that 100% of patients with autoimmune disease or leaky gut could potentially benefit from a gluten-free diet.
Elevated zonulin levels and leaky gut are also associated with the following:
Genetic predisposition, miscommunication between innate and adaptive immunity, exposure to environmental triggers, and loss of intestinal barrier function secondary to the activation of the zonulin pathway by food-derived environmental triggers or changes in gut microbiota all seem to be key ingredients involved in the pathogenesis of inflammation, autoimmunity, and cancer.
This new theory implies that [once this path is activated] it can be… reversed by preventing the continuous interplay between genes and the environment.
Upregulated zonulin levels can be present even after individuals have adopted a gluten-free diet. This is true not only for celiac patients, but also for other people with different kinds of autoimmune diseases:
Dr. Alessio Fasano:
We have seen this in celiac disease and type 1 diabetes and multiple sclerosis. When we discovered what zonulin is all about in terms of genes, now we know that zonulin is the precursor of a molecule, a protein called haptoglobin 2, so we know what kind of molecule it is.
And using that as a biomarker, we see that there are three major categories of conditions that see zonulin upregulated or present in a mutated fashion.
These are autoimmune diseases, and besides the three that I just mentioned, it has been proven in Crohn’s disease, for example, and in another category there are tumors ovarian cancer, pancreatic cancer, glioma, these kinds of cancers, and then in diseases of the nervous system, including schizophrenia and autism.
The significance of Zonulin and its impact on not only Leaky Gut but a variety of other potentially significant health issues cannot be underestimated and it reinforces the importance of reviewing the impact that grains in our modern diet have on our overall health.
In addition to its use as an antidepressant … New research brings additional clarity to the mechanisms of 5-HTP
The amino acid tryptophan is essential for humans, meaning the body cannot synthesize it and must obtain it from the diet. A tryptophan deficiency can lead to serious emotional imbalances as well as diminished neural health.
In part, this is because tryptophan is a precursor to serotonin and melatonin. To synthesize these, tryptophan drives two major metabolic pathways: the serotonin pathwayand kynurenine pathway.
The Pathway to Well-Being and Happiness
In the serotonin pathway, tryptophan is catalyzed into 5-hydroxytryptophan (5-HTP) by tryptophan hydroxylase-1 and then converted into serotonin. Biochemically derived from tryptophan or 5-HTP, serotonin is principally found in the gastrointestinal tract, blood platelets, and the central nervous system of humans and animals. Serotonin is generally thought to be a contributor to feelings of well-being and happiness.
Does Kynurenine Provide a Pathway to Inflammation?
A tryptophan deficiency can lead to serious emotional imbalances as well as diminished neural health.
In the kynurenine pathway, tryptophan is catalyzed into N-formylkynurenine by indoleamine 2,3 dioxygenase (IDO) and then converts into L-kynurenine. L-kynurenine is a metabolite of the amino acid L-tryptophan used in the production of niacin. However, the Kynurenine pathway is a mixed bag. Rheumatoid arthritis patients have increased kynurenine levels in their blood1,2 and its levels are positively correlated with C- Reactive Protein (CRP), a measure of inflammation.3
Serotonin is generally thought to be a contributor to feelings of well-being and happiness.
5-HTP Suppresses Inflammatory Responses
In a new Taiwan study,4 researchers note that 5-HTP suppresses inflammatory responses in mouse models of asthma and sepsis. In prior studies, 5-HTP inhibited the production of pro-inflammatory mediators in different cell lines. These associations stimulated the researchers interest in whether 5-HTP could suppress inflammation and disease activity in collagen-induced arthritis (CIA) in mice. CIA is an animal form of human rheumatoid arthritis (RA).
The Value of Rheumatoid Arthritis’s Therapeutic Window
Evidence is accumulating that a preclinical phase is present before the onset of clinical signs and symptoms of RA. This phase represents an important therapeutic windowwithin which interventions can dramatically modulate outcomes.
RA is a chronic inflammatory disorder that, unlike the wear-and-tear damage of osteoarthritis, typically affects the small joints in the hands and feet. RA also affects the lining of joints, causing a painful swelling that can eventually result in bone erosion and joint deformity. RA can occur at any age, although it usually begins after age 40 and is much more common in women.
Preventative Desired
An agent that could prevent RA in the preclinical phase would be a novel approach. In this study, the Taiwan researchers investigated whether the tryptophan metabolite, 5-HTP, could act as such an agent for the primary prevention of CIA. The CIA mouse model is the most commonly studied autoimmune model of rheumatoid arthritis. It is widely used to address questions of disease pathogenesis and to validate therapeutic targets.
5-HTP suppresses inflammatory responses in mouse models of asthma and sepsis.
5-HTP Suppressed Cell Proliferation
The Taiwan researchers found that 5-HTP given at 10, 20 and 50 μg/ml suppressed cell proliferation and decreased the production of Interleukin (IL)-22 type cells, which regulate the pathogenesis of autoimmune diseases.
5-HTP also suppressed the expression of IL-17, TNFα, IFNγ and T-bet in activated splenocytes (spleen cells). These findings did not result from cell death, because 5-HTP did not increase cell death at these levels.
It’s a Matter of Timing
In their animal studies, a supplement of 5-HTP from day 20 did not affect the disease course. However, 5-HTP given from day 7 before induction significantly decreased the arthritis scores and joint inflammation. Earlier was better than later.
5-HTP May Prevent RA
According to the Taiwan study, patients with allergy/asthma commonly have associated symptoms of anxiety/depression. These results suggest that 5-HTP supplements can be an approach to prevent arthritis.
5-HTP taken orally suppressed allergic lung inflammation, even though cytokine levels were not decreased on broncho-alveolar lavage (BAL).5 BAL is a medical procedure in which a bronchoscope is passed through the mouth or nose into the lungs and fluid is squirted into a small part of the lung and then collected for examination. It is typically performed to diagnose lung disease. (See “Galantamine Protects Against Lung Injury,” the sidebar in the lead article “Stop Smoking with Galantamine” in this issue.)
5-HTP given from day 7 before induction significantly decreased the arthritis scores and joint inflammation.
Serotonin and Major Depressive Disorders
Decreased levels of serotonin in the central nervous system are associated with major depressive disorders. Treatment with selective serotonin reuptake inhibitors (SSRIs) or supplementation with serotonin precursors (tryptophan and 5-HTP) is an important strategy in depression therapy. SSRIs can block serotonin re-uptake and thus increase serotonin levels in the brain and improve depression. Tryptophan and 5-HTP can make serotonin in the body and also improve depression.
SSRIs and Supplements
Of interest, certain SSRIs can decrease the production of pro-inflammatory cytokines, suppress airway inflammation in asthma patients, and reduce disease activity in RA patients. SSRIs have also been found to decrease the arthritis scores in CIA mice and suppress cytokine production in macrophages and synovial membrane cells. But SSRIs are not without adverse effects.
Patients with allergy/asthma commonly have associated symptoms of anxiety/depression.
The Taiwan researchers found that the SSRI fluoxetine (aka Prozac) effectively decreased the production of IFNγ and TNFα in activated splenocytes. In the animal study, it was found that 5-HTP given orally increased the serum levels of serotonin, whereas parenteral 5-HTP did not affect the serum levels of serotonin in CIA mice. Thus, regulation of serotonin levels is not likely to be the major mechanism behind the suppression of arthritis by 5-HTP in the CIA mice.
RA patients have increased kynurenine levels in the blood, and the levels are positively correlated with C-reactive protein. In addition, RA patients have increased indoleamine 2,3 dioxygenase (IDO) activity in the synovial fluid.
5-HTP Regulates Immune Responses
The Taiwan study provides both in vitro and in vivo evidence that 5- HTP, a tryptophan metabolite, can regulate immune responses. Taking a 5-HTP supplement before CIA induction can decrease disease activity, suppress joint inflammation and cause minimal side effects in CIA mice. Nevertheless (you’ve undoubtedly heard this before), further studies are required to elucidate whether the common dietary supplement 5-HTP can act as an agent for primary prevention of RA.
5-HTP taken orally suppressed allergic lung inflammation, even though cytokine levels were not decreased on broncho-alveolar lavage.
Also in the Taiwan study, it was found that 5-HTP did not affect the cytokine levels in the serum or the percentages of IFNγ+CD4+ T cells in the spleen. However, 5-HTP suppressed the expression of TNFα and IL-6 in the inflamed ankle joints and decreased the percentages of IFNγ+CD4+ T cells in the draining lymph nodes. These results suggest that 5-HTP decreased arthritis activity without affecting systemic immunity.
Serotonin Up; Kynurenine Down
Of great interest, pro-inflammatory cytokines such as TNFα, IL-1 and IFNγ can increase IDO expression and promote serotonin re-uptake, resulting in increased levels of kynurenine and decreased levels of serotonin. Indeed, IDO is the first and rate-limiting enzyme of tryptophan catabolism through the kynurenine pathway, thus causing depletion of tryptophan, which can cause halted growth of microbes as well as T cells.
The study showed that mice with a higher arthritis score were more likely to have high serum levels of kynurenine and low levels of serotonin.
5-HTP for Asthma, Depression, Obesity, Headaches, Fibromyalgia, Insomnia, and Arthritis
As reported by the Taiwan scientists, in mouse models of asthma, the amount of 5-HTP given to the mice was equivalent to consumption of 200 mg per day by a 100 lb person. In their study, the daily consumption of 5-HTP was equivalent to between 384 mg and 1,920 mg per day by a 132 lb person.
5-HTP given orally increased the serum levels of serotonin.
5-HTP is indicated for depression, obesity, headaches, fibromyalgia and insomnia. A 5-HTP supplement is well-tolerated and causes minimal side effects. In clinical studies, the doses of 5- HTP in the treatment of depression have been from 20 to 3,250 mg per day.
Treatment with 5- HTP at 600 mg per day was also found to decrease the frequency of migraine and improve insomnia. In a mouse model of asthma, the amount of 5-HTP given to the mice was equivalent to consumption of 200 mg per day by a 100 lb person.
In the Taiwan animal study, 5-HTP given orally did not affect body weight or cause diarrhea. However, the daily consumption of 5-HTP was equivalent to 384 mg and 1,920 mg per day by a 132 lb person. Furthermore, 5-HTP given by i.p. injection at 30, 100 and 300 mg/kg decreased the production of TNFa in a sepsis model.
These results suggest that 5-HTP decreased arthritis activity without affecting systemic immunity.
The mice receiving the i.p. amounts at 30, 100 and 300 mg/kg (human equivalents of 160 mg, 527 mg, 1,580 for a 132 lb person) had improved arthritis scores and decreased joint inflammation.
Excitotoxins are chemicals substances that overstimulate certain type of cells in the brain, all of the nervous system and many other organs.
In high and excessive amounts these cells become damaged and may die.
The underlying mechanism of excitotoxins has been attributed to the following diseases: alzheimer’s, parkinson’s, multiple sclerosis, strokes, autism, huntington’s disease.
Excitotoxins have also been found to be associated with the following diseases: migraines, diabetes, atherosclerosis, sudden death from heart disease, eye diseases, digestive disorders, autoimmune diseases, growth of tumors, spread of cancer and obesity.
The Most Common Excitotoxin is Glutamate
Glutamate is the main component of Monosodium glutamate (MSG)
As a general rule, the more a food is processed, the more likely it is to contain MSG. Foods that commonly use MSG include potato chips, flavored crackers, canned soups, dry soup mixes, canned meats, diet foods, soy sauces, salad dressings, cured meats and poultry injected with broth. But reading the labels won’t always help you.
When a food product is 99 percent pure MSG it is called “monosodium glutamate” by the FDA and must be labeled as such. However, when a food product contains less than 99 percent MSG, the FDA doesn’t require that the MSG be identified. So it often appears on labels in various disguised forms, such as “hydrolyzed vegetable protein,” “spices” and “natural flavoring.”
Here’s a quick list of potentially suspect ingredients to watch for:
Ingredients that may contain 30 to 60 percent MSG:
hydrolyzed vegetable protein hydrolyzed protein hydrolyzed plant protein plant protein extract sodium caseinate calcium caseinate yeast extract textured protein autolyzed yeast hydrolyzed oat flour
Ingredients that may contain 12 to 40 percent MSG:
carrageenan enzymes soy protein concentrate soy protein isolate whey protein concentrate some soymilk
Although I have presented the downside of excessive glutamate it is important for me to let you know that glutamate does have positive health benefits.
These would include the following benefits:
Acting as an important neurotransmitter in the brain — it has excitatory effects, meaning it makes neurons more likely to fire
Serving as a precursor for the neurotransmitter GABA (gamma-aminobutyric acid), which is the main inhibitory neurotransmitter in the central nervous system
Supporting growth and development of the brain
Helping cells survive and differentiate and supporting formation and elimination of nerve contacts (synapses)
Supporting cognitive functions, including learning and memory.
Stimulating gut movement by increasing gut serotonin levels
Producing the antioxidant glutathione
Regulating inflammatory processes
So what is one to do when it comes to this special and sometimes detrimental neurotransmitter.
One answer is to test if you suspect glutamate toxicity. If glutamate levels are high then you have an objective marker to carefully monitor as you get your patients to taper and avoid foods high in glutamate.
Doctors Data Lab
If you don’t want to invest in testing the next best step is to avoid foods in glutamate and see if you see an improvement in their symptoms.
Natural plant products and extracts that reduce glutamate and immunoexcitotoxicity
Curcumin, quercetin, green tea catechins, balcalein, and luteolin have been extensively studied to dampen the detrimental impact of excessive glutamate
Today I want to share with you an article which discusses different ways plastics can damage the body.
Are you looking to develop your own nutritional supplement formulations? I can help you with that! Reach out to me and we can discuss how I can help you.
As Ron suggests at the beginning of the article:
“Plastics (or the chemical name, phthalates) are now considered the number one pollutant in the human body”.
In the next edition of our newsletter I will share a further article from Ron which discusses how to detox plastic compounds out of the body.
Ronald Grisanti D.C., D.A.B.C.O., D.A.C.B.N., M.S.,CFMP
Plastics (or the chemical name, phthalates) are now considered the number one pollutant in the human body. They make products flexible, durable, and these chemicals are also in items you would not consider to be plastics, like pesticides, detergents, cosmetics, medications, or your shampoo. They are found everywhere. It is difficult to completely avoid them.
You can live in the most pristine place on planet earth and still find animals polluted with plastics.
It is an interesting fact that plasticizers are over 10,000 to 1,000,000 times higher in our bodies than any other toxins that have been found in EPA studies.
Unfortunately once in the body, these plastics do enormous damage.
7 Ways Plastics Damage the Body
1: Phthalates damage the chemistry of fatty acids most importantly, the fatty acid, DHA (docosahexaenoic acid). This is the fundamental chemistry necessary for making every cell lining or membrane. These fatty acids are the foundation for brain health including memory and recall.
2: Phthalates can create a zinc deficiency which will compromise the metabolism of vitamins A and B-6. In turn this could lead to conditions such as indigestion, depression, heart disease, cancer, diabetes, and accelerated aging.
As a quick side note the combination of low zinc and low DHA can lead to chronic inflammation. Medical literature has clearly identified chronic inflammation as one of the most common underlying pathologies of most diseases leading to auto-immune diseases (rheumatoid arthritis, MS) to cancer and heart disease.
3: Phthalates has been found to be responsible for damaging the pancreas leading to diabetes, insulin resistance and metabolic syndrome X.
4: Phthalates has been found to lower sulfation. This means that you are no longer able to effectively detoxify like you should. This in turn can lead to a whole host of health challenges.
5: Phthalates damage hormone function, especially thyroid and testosterone.
6: Phthalates can poison the peroxisomes needed for the control of the chemistry of cholesterol. They can cause high cholesterol while at the same time keep cholesterol from forming the “happy hormones” (neurotransmitters) of the brain.
7: Phthalates can damage the body’s ability to make catalase. Catalase is absolutely essential for devouring up the hydrogen peroxide that cancer cells make to allow them to metastasize or wildly spread throughout the body. Lack of catalase is a reason why many cancers briefly seem to be in remission after treatments, only to resurface months or years later with lethal consequences.
These are only 7 of the devastating effects of plastics in our bodies. Many diseases will never be cured until the phthalates are out.
Reference:
Rogers S, Detoxify or Die, Prestige Publishing, 2002
Chris Palmer, MD, of Harvard Medical School — Optimizing Brain Energy for Mental Health, The Incredible Potential of Metabolic Psychiatry, Extraordinary Case Studies, and Harnessing Mitochondria for Anxiety, Depression, OCD, PTSD, and More
Chris is a big proponent of the ketogenic diet and he has seen some dramatic improvements in the condition of some of his patients once they adopted the diet.
What I found particularly fascinating about the podcast was his hypothesis that all mental health issues can be related to a metabolic cause – specifically mitochondrial dysfunction (and he discusses other factors such as diet and exercise).
Pricera/NAD+ Highight
Optimizing NAD+ levels as we age is critical for mitochondrial function
Prescription drugs for mental health issues can have significant negative effects on health: weight gain, the development of blood sugar issues and diabetes, cognition issues mitochondrial dysfunction and more.
It’s a fascinating concept and it reinforces even more the central role that the mitochondria play in overall health – and as Chris suggests in mental health.
Attention health care practitioners: Have you ever thought about developing your own nutritional supplement formulations? I can help you with that!
Reach out to me to explore this exciting opportunity – rob@healthspanformulations.com or phone: 778-227-4952
Many members of the general public – as well as members of the practitioner community consider a plant based diet to be the healthiest option to choose.
I would suggest – those of you who are health practitioners have seen this in your patient population if diet selection is a focus in your practice that first of all no one specific diet is the perfect diet for everyone.
Another key consideration is the fact that many plants produce anti-nutrients to protect themselves and these compounds can cause GI as well as systemic issues for individuals – especially those who have preexisting GI issues such as Chrohn’s, IBS etc.
Also those with autoimmune conditions may have problems with anti-nutrients.
The following article from Ronald Grisanti from Functional Medicine University discusses this issue with plant anti-nutrients.
Another source that has a similar opinion regarding the negative effects of plant anti-nutrients is Paul Saladino MD.
Paul is a big proponent of the carnivore diet which excludes plants from the diet but it does include fruit.
When I first learned about the carnivore diet several years ago I though it was crazy. But then I did a presentation to a local Meet Up group: the Low Carb/High Fat, Keto, Carivore Diet group.
When I interacted with them and heard the stories of near miraculous health improvements that resulted from adopting the carnivore diet I had to reassess my belief system.
Today I think the carnivore diet is a potentially valuable intervention for GI issues, autoimmune conditions etc. to give the gut a rest from the influence of the anti-nutrients in plants.
Whether it makes sense to follow it on an ongoing basis – well the jury is still out for me.
I eat a lot of plants in my diet and I consider myself to be in excellent health so I am not making any radical changes to my diet in the forseeable future – however at some point in the future I may try the carnivore diet to see how it impacts on how I feel…
Anti-Nutrients-Is There a Downside to Plant Based Eating?
Ronald Grisanti D.C., D.A.B.C.O., DACBN, MS, CFMP
In my quest to identify the most effective way of eating, I came across something that has caused a paradigm shift in my thinking on many “healthy” plant foods.
I first need to preface my article on the fact that I have been a “huge” advocate of eating a plant based diet with minimal meat consumption for as long as I can remember.
My diet typically consisted of drinking a morning smoothie with every type of plant food (spinach, beets, almonds, chard, seeds, etc.) with plant based protein powder. My lunch was big salad with more spinach, assorted greens, nuts and some protein. Dinner was a plate rich in plant foods and some protein. I commonly would eat broccoli, cauliflower, cabbage, brussel sprouts,beets, etc..
My long standing question was why in the world was I feeling so bad? Irritable bowel syndrome, joint pain, diarrhea, brain fog, anxiety, difficulty losing weight (fat).
Of course for most people this does not fit what we have been informed about this way of eating. Of course it was healthy!
So I just pushed forward and continued to eat this way believing that it was the price I had to pay to be healthy.
But I wasn’t!
My dear wife, Debbie frequently went to bed with an ice pack on her right hip and right knee. Chronic constipation was the norm. Stuck at an unacceptable weight level was simply frustrating.
Again we faithfully continued to eat this way accepting and “preaching” the ultimate benefits of eating an abundance of plant based foods.
I really never challenged my “strong” belief on eating mainly plants and some protein. One look at my extended library of books would convince anyone that I was on board with plant based diets, hook, line and sinker!
By pure coincidence, I came across a book on some of the downsides to eating a heavy plant based diet.
At first I was appalled at the thought that plant based foods may not be the best for “ULTIMATE” health and well-being.
Like I love to do I dug into the literature and read everything I could on some of the negative effects of eating a lot of plant based foods.
Wow what I learned was an eye-opener!
Since tweaking my diet and reducing some of the more toxic plant foods (will discuss shortly), all of the above symptoms vanished. I effortlessly lost weight. My wife, Debbie, was totally free of right hip and knee pain. No more ice bags! And to top it off she hit a goal weight she tried to accomplish for at least five years!
My thinking and beliefs in a heavy plant base diet changed.
My goal today is to share what I learned and hope you give me the time of day to at least listen with an open mind to what I am about to share with you. It could in fact be the tipping point to reversing a number chronic long standing health issues for many of you reading my article.
Ready?
Plants have something called ANTI-NUTRIENTS.
Anti-nutrients are natural compounds found in plants. Anti-nutrients protect plants from bacterial infections and protect plants from being eaten by predators. Since plants unlike animals can’t fight off predators, anti-nutrients are a plant’s self-defense mechanism.
Anti-nutrients are found in all parts of plant based foods, including vegetables, seeds and fruits.
Too many anti-nutrients have been found through my research to cause inflammation, gut dysbiosis, arthritis, joint pain,skin issues and brain fog, too name a few ailments.
A big concern of anti-nutrients is how they interfere with nutrient and mineral absorption.
Here are the top 10 anti-nutrients:
1: Oxalates– Oxalates are found in green leafy vegetables (spinach), sesame seeds, teas, and soybeans. Oxalates can bind to calcium and iron and prevent it from being absorbed. Oxalates are enzyme inhibitors that can prevent proper digestion, cause gut problems and protein deficiencies. Enzymes create chemical reactions in the body that help support our bodies to function properly. Enzymes are especially important in the digestive process. Without the enzymes to properly metabolize food, GI issues can occur, such as bloating and constipation.
2: Polyphenols –Polyphenols known as phytochemicals are anti-nutrients that are touted for their health benefits. Dark chocolate, flaxseed meal, cocoa powder and many fruits and vegetables contain polyphenol compounds. Polyphenols may have some health benefits, such as possible body weight regulation and decreasing blood pressure, but there are studies on high doses of polyphenols causing kidney damage, tumor development and altered thyroid hormone production.
3: Gluten– Gluten is a protein that is almost impossible for stomach acid to breakdown and digest. Dr. Fasano of Harvard, a leading expert on gluten, says that, in the most susceptible people, eating gluten can do small amounts of damage to the intestinal lining creating leaky gut and inflammation.
4: Phytic Acid (Phytate)–Phytic acid is primarily found in whole grains, legumes, seeds and some nuts. Phytic acid can decrease the absorption of iron, zinc, magnesium, copper, phosphorous and calcium. Studies show that 80% of zinc-rich foods (cashews, chickpeas), 80% of phosphorous-rich foods (pumpkin seeds, sunflower seeds) and 40% of magnesium-rich foods (spinach, almonds, avocado) can be blocked by phytates.
5: Lectins–Lectins are found in legumes (beans, peanuts, soybeans) and whole grains (wheat). They can interfere with nutrient digestion and absorption of calcium, iron, phosphorous and zinc. Lectins are notorious for surviving GI tract digestion. They can then penetrate cell lining in the digestive tract and cause damage to gut epithelial cells and membrane lining, change bacterial flora and trigger autoimmune reactions.
6: Tannins–Tannins are similar to oxalates as they are also enzyme inhibitors. Tannins are found in teas, coffees, wines and legumes. They can interfere with iron absorption. Tannins have also been shown to impede the digestion of nutrients.
7: Glucosinolates–Glucosinolates are found in cruciferous vegetables (broccoli, kale, brussels sprouts) and can interfere with the absorption of iodine, which can then interfere with thyroid function. Another study found, with over 100,000 participants, that those who ate the most glucosinolates had a 19 percent greater risk of developing Type 2 diabetes.
8: Saponins–Saponins are found in legumes (green lentils) and whole grains. They can interfere with normal nutrient absorption (iron, zinc) and similar to lectins, can affect the GI lining, causing leaky gut and autoimmune responses.
9: Solanines–Solanine is found in nightshades (potatoes, eggplants, tomatoes, peppers). For some, these can cause inflammatory bowel disease and autoimmune conditions. Others may feel a slight feeling of poisoning. (nausea, throat burning, headaches, etc.)
10: Salicylates–Salicylates are compounds found in foods, medications and other products that can cause adverse reactions in those who are intolerant. There is much (renewed) interest about the effects of salicylates on food intolerance, attention-deficit disorders, and cardiovascular disease.
The following is a good chart to reference with foods associated with specific anti-nutrients.
Chart Obtained from page 127 of Carnivore Cure–Judy Cho
My conclusions and continued special journey.
Although I have taken a deep dive into some of the pitfalls of eating an abundance of plant based foods I sincerely believe there is a middle ground for most people including myself. I can not deny that many of these plant foods do indeed have many health benefits and should not be entirely denied for consumption. On the other hand I was totally ignorant of this well researched downside.
At this point in my 64 years of living on this earth, I am still researching for optimal health through many facets including science based nutrition.
Today I have presented another side that should not be ignored but at least considered in the event you, like myself, has strived to achieve optimal health through a plant based diet.
Just maybe some of these anti-nutrients may indeed may be playing havoc on your ability to be free of chronic disease entities.
As I dug deeper in my review of the literature I have discovered the least toxic vegetables and fruits.
Here they are:
Vegetables: Avocados, Zucchini, Olives, Cucumber, Pumpkin and Squash
Fruits: Apples, Oranges, Berries, Pineapple, Pears, Melons, Bananas, and Mango
As I continue to use myself as a testing platform and work with many patients I will report back to you on my findings.
