Autoimmunity and Antinutrients: How Cutting Plants Could Calm the Fire

Autoimmune diseases affect millions of people today, yet they remain some of the most complex and poorly understood conditions. Whether it is rheumatoid arthritis, lupus, Crohn’s, multiple sclerosis, psoriasis, or Hashimoto’s, the common thread is the immune system turning against the body’s own tissues. These are not rare or obscure illnesses; they are increasingly common, often difficult to diagnose, and deeply disruptive to daily life. While genetics plays a role, the environment we live in, the food we eat, and the stress we carry all seem to be part of the story. For many, that story begins in the gut. While genetics may load the gun, it is often environmental triggers that pull the trigger. 

Among these triggers, food plays a surprisingly central role, not only in terms of allergens or processed ingredients but also in the form of compounds that naturally occur in plants. Known as antinutrients, these compounds are intended to protect plants from being eaten. Still, they can act as biochemical irritants to the human gut and immune system, especially in individuals predisposed to autoimmune dysfunction.

Antinutrients are a broad category of plant defense chemicals that can interfere with nutrient absorption, disrupt gut integrity, and, in some cases, trigger inflammatory immune responses. These compounds serve a survival function for the plant, deterring herbivores and pests through bitterness, toxicity, or digestive disruption. 

The most commonly studied antinutrients include oxalates, lectins, phytates, and saponins. Each has been shown to impact human biology in different ways, ranging from mineral chelation and enzyme inhibition to gut lining irritation and immune system activation. Most people with healthy digestion can handle small amounts of antinutrients without any noticeable problems. But for someone dealing with autoimmunity, a leaky gut, or ongoing inflammation, these compounds can stir things up quickly. A diet filled with antinutrients might not cause issues for everyone, but in sensitive individuals, it can make symptoms worse, sometimes significantly. What seems harmless on the surface, like a handful of nuts or a spinach smoothie, might actually be adding fuel to the fire. For those already walking a tightrope with their health, the effects of these compounds can be anything but minor.

Oxalates, Lectins, Phytates, and Saponins: A Closer Look

Oxalates are organic acids found in many leafy greens, nuts, seeds, and root vegetables such as spinach, almonds, beets, and sweet potatoes. While commonly considered healthy, these foods are high in oxalates, which can bind calcium, iron, and magnesium in the digestive tract, making them less absorbable [1]. 

In sensitive individuals, oxalates can build up in the body and settle into tissues, where they form sharp, needle-like crystals. These crystals can irritate surrounding cells, increase oxidative stress, and disrupt mitochondrial function, which may lead to tissue damage that affects the body more broadly [2]. Researchers have connected oxalates to several health issues, including kidney stones, vulvodynia, and certain types of inflammation in the nervous system [3]. When these oxalate crystals come into contact with immune cells like macrophages, they can trigger the release of inflammatory messengers called cytokines. This immune response can become widespread and contribute to a state of imbalance in the body’s defenses [4].

Lectins are proteins that bind to carbohydrates, and they are commonly found in beans, legumes, grains, peanuts, and nightshades such as tomatoes and potatoes. These proteins often attach to the lining of the gut, where they can disrupt tight junctions and weaken the integrity of the gut barrier. When this barrier breaks down, it allows unwanted substances to slip through, which may lead to increased gut permeability, often described as “leaky gut” [5]. Some lectins closely resemble proteins found in the human body, which can confuse the immune system and cause it to attack both the lectins and the body’s own tissues. This case of mistaken identity, known as molecular mimicry, is thought to play a role in the onset or worsening of autoimmune diseases [6].

This type of immune confusion may help explain why lectins have been linked to conditions such as rheumatoid arthritis, lupus, and inflammatory bowel disease [7]. In animal research, lectins have been shown to spark inflammation by increasing the activity of genes tied to inflammation and by activating immune cells like macrophages [8]. This kind of reaction can keep the immune system in a constant state of alert, especially in people who are already sensitive to inflammation. For some individuals, cutting out foods high in lectins can ease the burden on the immune system and lead to real, noticeable improvements. Many people report less pain, better digestion, and clearer thinking after making this change. Although more research is needed to understand the role of lectins fully, the evidence so far suggests they are not something to overlook. For those with autoimmune issues, even small dietary adjustments like removing lectins can make a meaningful difference.

These changes suggest a potential pathway by which lectins can keep the immune system in a heightened, overreactive state. For people already living with an autoimmune condition, consuming lectins may continue to feed the fire, even if they seem harmless on the surface. Reducing or removing lectins from the diet has been reported by some to bring relief, particularly when other strategies have failed.

Phytates, also known as phytic acid, are another type of antinutrient found in high amounts in whole grains, legumes, nuts, and seeds. While phytates help plants store phosphorus, in the human digestive tract, they can interfere with nutrient absorption Specifically, phytates attach to important minerals like zinc, magnesium, iron, and calcium, which makes it more difficult for the body to absorb and utilize them properly [9]. This becomes a bigger issue for people with autoimmune conditions, since these minerals play a key role in supporting immune balance and reducing inflammation [10]. When the body cannot access enough of them, the immune system may struggle to function as it should. Over time, even a small deficiency can make symptoms worse or prevent healing from taking place. For individuals already dealing with chronic inflammation, this hidden interference can quietly hold back progress.Over time, a diet high in phytates, especially without traditional preparation methods, can contribute to chronic deficiencies that further stress the body’s healing systems.

Studies have shown that people who eat a plant-heavy diet without soaking, sprouting, or fermenting their foods may be more likely to develop these deficiencies [11]. This is particularly relevant for those already struggling with gut issues, since impaired absorption can make the situation worse. Without enough of these key nutrients, the immune system can become even more unbalanced, leading to fatigue, poor recovery, and lingering inflammation. For some, cutting back on phytate-rich foods may help break this cycle and support better nutrient status. The connection between mineral absorption, immune regulation, and gut health is a crucial but often overlooked piece of the autoimmune puzzle.

Saponins are bitter-tasting compounds found in legumes, quinoa, soy, and certain vegetables. These foam-producing compounds have detergent-like properties that can damage cell membranes, especially in the intestinal lining [12]. Saponins are known to increase gut permeability and have been shown in animal studies to allow antigens to pass into the bloodstream, potentially triggering an immune response [13]. 

In some individuals, saponins may alter the gut microbiota in a way that promotes inflammation. In contrast, in others, they may activate immune cells and increase systemic inflammation through Toll-like receptor signaling [14]. Their ability to cross the intestinal barrier and interfere with immune regulation makes them particularly concerning in the context of autoimmunity.

The Gut Barrier: Where Food Meets Immunity

The intestinal lining is one of the body’s most important defense systems. It forms a semi-permeable barrier that allows nutrients to pass into the bloodstream while keeping out pathogens, toxins, and undigested food particles. This lining is maintained by tight junctions — protein complexes that hold intestinal cells together — and is supported by gut-friendly nutrients like zinc, vitamin A, and glutamine. When these tight junctions become compromised, a condition called intestinal permeability or “leaky gut” can occur. Leaky gut has been documented in numerous autoimmune conditions, including type 1 diabetes [15], celiac disease [16], multiple sclerosis [17], and rheumatoid arthritis [18].

When the gut barrier breaks down, foreign particles can enter the bloodstream and be recognized by the immune system as threats. This results in the activation of pro-inflammatory cytokines, antibody production, and T-cell activation, all of which can escalate into a full-blown autoimmune response. Zonulin, a protein that regulates gut permeability, is elevated in individuals with autoimmune disease and may be a critical biomarker for early immune dysregulation [19]. 

The presence of antinutrients that weaken the gut lining further increases the risk that food-based triggers will enter circulation and provoke immune reactions. Restoring gut barrier function through dietary intervention is one of the most promising strategies for addressing chronic inflammation and autoimmune dysfunction.

The Carnivore Diet: A Nutrient-Dense Elimination Approach

The carnivore diet, which eliminates all plant foods and focuses entirely on animal-based products, removes the primary dietary sources of antinutrients. While this approach is often considered radical, it has gained popularity among individuals with autoimmune conditions who have found little relief from conventional therapies or moderate dietary interventions. By stripping the diet down to nutrient-dense animal foods, the carnivore diet acts as a powerful elimination protocol, allowing people to observe how their bodies respond in the absence of plant compounds. What remains is a menu of foods rich in bioavailable nutrients, including vitamin A, B vitamins, zinc, iron, creatine, taurine, and omega-3 fatty acids — all of which support immune regulation and tissue repair [20].

Numerous case reports and anecdotal accounts describe dramatic improvements in autoimmune symptoms following a transition to a carnivore diet. Individuals report reductions in joint pain, brain fog, skin rashes, gut symptoms, fatigue, and even antibody levels. In a 2021 survey of 2,029 adults adhering to a carnivore diet, 78 percent of respondents reported improved autoimmune symptoms, with 85 percent noting better digestion and 69 percent reporting improved energy levels [21]. 

From a biological standpoint, cutting out irritating plant compounds, eating more gut-supportive nutrients, and keeping blood sugar steady can all help lower inflammation throughout the body. When someone switches to a carnivore diet, they remove many of the common food triggers that can go unnoticed in more complex diets. 

When those everyday irritants are taken out of the picture, the gut has more space to heal, and the immune system can finally take a step back from constant overactivity. Giving the body that breathing room often leads to noticeable improvements in how people feel, both physically and mentally. Once the inflammation settles, it becomes much easier to spot which foods are truly causing trouble when they are brought back in. Instead of guessing or chasing symptoms, people start to see clear patterns. For anyone who has spent years managing flare-ups without answers, this simple, stripped-down way of eating can feel like finally turning the lights on.

Conclusion: Subtraction as a Path to Clarity

Autoimmune issues are not just one disease, but a wide range of conditions that all share a common problem: the immune system is no longer working as it should. Instead of protecting the body, it begins to misfire and attack the body’s own tissues. For many people, this breakdown in immune function is closely tied to what they are eating on a daily basis. Food is not always seen as a trigger, but in many cases, it plays a much bigger role than we realize. What we put on our plates can either help calm the immune system or quietly keep it in overdrive. Antinutrients found in otherwise healthy plant foods can, in the context of gut permeability and immune hypersensitivity, act as catalysts for inflammation and tissue damage. While these compounds are not harmful to everyone, they represent a significant hidden variable for people with autoimmune conditions. Removing them through a carnivore diet offers a unique opportunity to calm the immune system, restore gut integrity, and reclaim health.

Though unconventional, the carnivore diet continues to show promise as a powerful tool for those struggling with unresolved inflammation, fatigue, and immune imbalance. It encourages people to reconnect with nutrient-dense ancestral foods, eliminate common irritants, and listen closely to their body’s signals. As with all things in nutrition, personalization is key, but for some, cutting plants might be the very thing that allows the fire to go out finally.

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