Low Phytate Diet

Phytates, also known as phytic acid, are naturally occurring compounds found in seeds, nuts, grains, and legumes. While they serve as a storage form of phosphorus for plants, in humans, phytates can bind minerals such as iron, zinc, and calcium, reducing their bioavailability and potentially leading to deficiencies.

A low phytate diet may be beneficial for individuals who are at risk of mineral deficiencies, such as those with:

  • Iron-deficiency anaemia

  • Osteoporosis or low bone mineral density

  • Zinc deficiency

  • Digestive issues that impair nutrient absorption.

Low Phytate Diet Icon

Characteristics of a low phytate diet include:

Reducing foods high in phytates:

  1. Grains: Wheat bran, whole wheat, brown rice, oats

  2. Legumes: Beans, lentils, chickpeas, soy products

  3. Nuts and seeds: Almonds, walnuts, flaxseeds, sunflower seeds

  4. Vegetables: Spinach, rhubarb.

Reducing phytate content in foods

  1. Soaking: Soak grains, legumes, nuts, and seeds in water for several hours or overnight before cooking. This process can reduce phytate content significantly.

  2. Sprouting: Allowing seeds, grains, and legumes to sprout (germinate) can decrease their phytate levels.

  3. Fermentation: Fermented foods like sourdough bread and tempeh have lower phytate levels due to the action of beneficial bacteria.

  4. Specific cooking: Cooking methods such as boiling and pressure cooking can help reduce phytate content.

Favouring foods low in phytates

  1. Animal products: Meat, poultry, fish, and eggs, as they contain negligible phytates.

  2. Dairy products: Milk, cheese, and yogurt, which are good sources of calcium with low phytate levels.

  3. Low-phytate vegetables: Most fresh vegetables are low in phytates and can be consumed freely.

  4. Specifically prepared grains and legumes: Choose grains and legumes that have been soaked, sprouted, or fermented.

Low Phytate Diet Beans Legumes and Nuts

Potential health benefits attributed to a low phytate diet:

  • Improved mineral absorption: Reducing phytate intake can enhance the absorption of essential minerals like iron, zinc, and calcium.

  • Better digestive health: Some people find that reducing high-phytate foods improves their digestive comfort and reduces bloating.

  • Enhanced nutritional status: A diet lower in phytates can help individuals with specific health conditions maintain better overall nutritional status.

Low Phytate Diet Foods

A low phytate diet can help improve mineral absorption and overall nutritional status, particularly for individuals prone to deficiencies. By focusing on proper preparation methods such as soaking, sprouting, and fermenting, and choosing low-phytate foods, one can effectively reduce phytate intake and enhance a diet's nutritional quality.

A low phytate diet is indicated for people with specific health conditions and is not suitable for everyone. Always consult with a healthcare practitioner before making any significant dietary changes.

Low Phytate Diet

Schedule an appointment with a Naturopathic Practitioner to discuss your health goals, any underlying health conditions and dietary requirements.