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Phytates (phytic acid)
The storage form of phosphorus in grains, beans, nuts, and seeds. Phytates bind iron, zinc, and calcium and reduce their absorption.
Who reacts
People whose diet depends on grains and legumes can become low in iron or zinc. Phytates do not cause acute symptoms.
Typical onset
24 hours to 72 hours after you eat it
Linked symptoms
FatigueWeak evidence
Where you find it
High:Oats · Kidney beans (cooked) · Kidney beans (slow cooker / undercooked) · Lentils · Chickpeas / hummus · Soy / tofu / soy milk · Almonds / almond flour · Chia / flax / sunflower seeds
Medium:Wheat bread · Barley · Rye bread · Brown rice · Corn / tortillas · Breakfast cereal (wheat) · Peanuts / peanut butter · Cashews · Walnuts
Low:Sourdough bread (wheat) · Pasta (wheat)
Sources
- Gupta et al. 2015, J Food Sci Technol 52(2):676 — phytic acid and micronutrient bioavailability