Table of ContentsView AllTable of ContentsTypesPossible Health BenefitsFood SourcesRisks and Side EffectsFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Types
Possible Health Benefits
Food Sources
Risks and Side Effects
Frequently Asked Questions
Polyphenolsare plant compounds that are largely beneficial to your health. They’re naturally found in plant-based foods like fruits, vegetables, herbs, tea, red wine, coffee, anddark chocolate.
Polyphenols act as antioxidants in the body. This means they help protect the body and neutralizefree radicalsthat cause damage to cells.
This article discusses the types of polyphenols, their possible health benefits, and their potential risks.
Verywell / Joules Garcia
Types of Polyphenols
Over 8,000 polyphenols have been discovered but researchers are still trying to understand how the chemicals affect the human body.
Flavonoids
Flavonoidsare found in foods like onions, kale, parsley, tea, red wine, and soybeans. They make up over half of the currently known polyphenols.
The six different types of flavonoids are:
Flavonoids account for 60% of dietary polyphenols.
Phenolic Acid
Phenolic acidis found in foods like grapes, berries,pomegranates, walnuts, chocolate, coffee, and green tea.
Phenolic acid accounts for about 30% of all known polyphenols.The two classes of phenolic acid are hydroxybenzoic acid and hydroxycinnamic acid.
Polyphenolic Amides
Polyphenolic amides have subgroups calledcapsaicinoidsandavenanthramides.Capsaicinoids are found in chili peppers and create the hotness of the pepper.
Avenanthramides are found in oats and are believed to help with LDL (low-density lipoprotein or “bad”)cholesterol.
Other Polyphenols
Some polyphenols only have one type, and they account for a smaller portion of the compounds. This group includes polyphenols like:
The Health Benefits of Lychee
Health Benefits of Polyphenols
It’s thought that eating enough antioxidants may help keep your body’s cells healthy and lower your risk for some diseases.
Researchers are still discovering the health benefits of polyphenols, so more research is needed to understand all the benefits this compound could provide. Here are some of the potential health benefits of polyphenols.
4 Benefits of Black Garlic
Lower Blood Sugar Levels
Polyphenols may help keep blood sugar levels within a healthy range. One study suggested that regularly consuming tea was associated with a lower risk of developingtype 2 diabetes.
The anthocyanins found in berries and grapes are another polyphenol associated with lowering the risk of developing and helping to manage type 2 diabetes.
Increase Insulin Sensitivity
One of the potential causes of type 2 diabetes isinsulin resistance. When you become insulin resistant, your body’s cells become less responsive to the hormone insulin. As a result, glucose stays in the bloodstream longer.
Increasing the cells’ sensitivity toinsulinhelps bring more glucose in from the blood and keep blood sugar levels within a healthy range.
One clinical trial looked at the effects of adding more than 300 milligrams of polyphenols from strawberries and cranberries to participants’ diets. The researchers found that the polyphenols in strawberries and cranberries effectively increased insulin sensitivity in people with insulin resistance.
Lower Cancer Risk
Plant-based diets are frequently linked to a lower cancer risk and polyphenols are thought to contribute to that reduced risk.
Research has shown that polyphenols may reduce the risk of developing some types ofcancer, such as:
Since antioxidants help prevent cell damage, it’s believed polyphenols may lower the chances of cells mutating from damage and becoming cancerous. Polyphenols like flavonoids may help control tumor cell growth and signal cell death to remove cancerous cells (apoptoticfactors).
Reduce Inflammation
Chronicinflammationis linked to an increased risk of developing many health conditions, like heart disease, diabetes, cancer, and autoimmune diseases.
One study looked at the effect of polyphenol lignans on inflammatory markers in the body. The study found the higher the concentration of lignans in the body, the lower a person’s markers of inflammation were.
Improve Heart Health
Adding more polyphenols to your diet may improve your heart health and lower your risk of cardiovascular diseases. Polyphenols may improve multiple risk factors for heart disease, including:
Resveratrol, lignans, and flavonoids have all been linked to lower heart disease risk. However, it is worth noting that not all studies have shown these benefits. For example, resveratrol has not always been shown to have heart-health benefits. That could be because red wine is usually consumed in smaller amounts than other antioxidant-rich foods and drinks since it contains alcohol.
Boost Brain Function
Some studies have suggested that polyphenols may boost brain function and protect against neurodegenerative diseases likeAlzheimer’s disease.
For example, some research suggests that curcumin, a powerful polyphenol found in turmeric, can have an effect on neurodegenerative (brain) diseases like Alzheimer’s. However, more study is needed.
Another study found that older adults who drank green tea were less likely to experience cognitive decline than people who drank coffee or black tea.
The benefits for brain function could be related to the antioxidant effects and improvements in blood flow to the brain.
Improve Digestion
For example, studies have suggested that blueberries may promote the growth of the “good” bacteriumbifidobacteria. Green tea may slow the growth of potentially harmful bacteria likeClostridioides difficile(C. diff),Escherichia coli(E. coli), andSalmonella typhimurium.
The microbiome is the balance of microbes normally present in the digestive tract. Researchers are just starting to understand thegut microbiome’srole in overall health. It’s believed the bacteria in the gut play a role in mental health, the immune system, digestion, and more. So, maintaining a healthy balance of good bacteria is thought to support your overall health.
Polyphenol-Rich Foods
Polyphenols are found in a variety of plant-based foods. Usually, people have heard of the antioxidants in popular foods like dark chocolate, tea, red wine, coffee, and berries.You may not know polyphenols are also in many other common foods, including:
Vegetables
Vegetables high in polyphenols include:
Fruits
Fruits high in polyphenols include:
Grains
Grains high in polyphenols include:
Nuts and Seeds
Nuts and seeds high in polyphenols include:
Legumes
Legumes high in polyphenols include:
Herbs and Spices
Herbs and spices high in polyphenols include:
Other
Other foods and drinks high in polyphenols include:
Eating a balance of polyphenol-rich foods is safe for most people.
More research is needed to understand the safety and effectiveness of polyphenol supplements. Be sure to talk with your healthcare provider before taking any new supplements.
Many polyphenol-rich foods are high in other compounds, like fiber.Suddenly increasing your fiber intakecan lead to some digestive discomfort, like gas, bloating, and constipation.If you’re looking to increase the number of polyphenols in your diet, try adding more slowly.
Lectinis another component of plant-based foods. Some food sources that are high in these proteins are raw legumes and whole grains. Given lectins' ability to bind to other foods, research suggests that they could disrupt digestion, weaken the intestines, and cause nutrient deficiencies.
Summary
Polyphenols are compounds naturally found in plant-based foods. They act as antioxidants and may help lower your risk for certain diseases. Examples of polyphenols include flavonoids, phenolic acid, polyphenolic amides, resveratrol, curcumin, and lignans.
The potential health benefits of polyphenols include a lower risk of heart disease, diabetes, cancer, inflammation, and cognitive decline. Foods that are rich in polyphenols include berries, beans, oats, garlic, spinach, and other plant-based foods.
Frequently Asked QuestionsWith current research, it’s not clear what dose of polyphenols to consume daily. However, researchers believe eating five or more servings of fruit and vegetables daily will provide enough polyphenols to benefit health.Research shows polyphenols help support the health of your gut microbiome, which can keep intestines healthy, support digestion, boost the immune system, and support brain health.Learn MoreWhat Is the Gut Microbiome?
With current research, it’s not clear what dose of polyphenols to consume daily. However, researchers believe eating five or more servings of fruit and vegetables daily will provide enough polyphenols to benefit health.
Research shows polyphenols help support the health of your gut microbiome, which can keep intestines healthy, support digestion, boost the immune system, and support brain health.Learn MoreWhat Is the Gut Microbiome?
Research shows polyphenols help support the health of your gut microbiome, which can keep intestines healthy, support digestion, boost the immune system, and support brain health.
Learn MoreWhat Is the Gut Microbiome?
20 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Zhou Y, Zheng J, Li Y, et al.Natural polyphenols for prevention and treatment of cancer.Nutrients. 2016;8(8):515. doi:10.3390/nu8080515Pizzino G, Irrera N, Cucinotta M, et al.Oxidative stress: harms and benefits for human health.Oxid Med Cell Longev. 2017;2017:8416763. doi:10.1155/2017/8416763Cory H, Passarelli S, Szeto J, Tamez M, Mattei J.The role of polyphenols in human health and food systems: a mini-review.Front Nutr. 2018;5:87. doi:10.3389/fnut.2018.00087Wang X, Qi Y, Zheng H.Dietary polyphenol, gut microbiota, and health benefits.Antioxidants (Basel). 2022;11(6):1212. doi:10.3390/antiox11061212Hamed M, Kalita D, Bartolo ME, Jayanty SS.Capsaicinoids, polyphenols and antioxidant activities of capsicum annuum: Comparative study of the effect of ripening stage and cooking methods.Antioxidants (Basel). 2019;8(9):364. doi:10.3390/antiox8090364Bertelli A, Biagi M, Corsini M, Baini G, Cappellucci G, Miraldi E.Polyphenols: From theory to practice.Foods. 2021;10(11):2595. Published 2021 Oct 27. doi:10.3390/foods10112595Xing L, Zhang H, Qi R, Tsao R, Mine Y.Recent advances in the understanding of the health benefits and molecular mechanisms associated with green tea polyphenols.J Agric Food Chem. 2019;67(4):1029-1043. doi:10.1021/acs.jafc.8b06146Khan N, Mukhtar H.Tea and health: studies in humans.Curr Pharm Des. 2013;19(34):6141-6147. doi:10.2174/1381612811319340008Williamson G.The role of polyphenols in modern nutrition.Nutr Bull. 2017;42(3):226-235. doi:10.1111/nbu.12278Da Porto A, Cavarape A, Colussi G, Casarsa V, Catena C, Sechi LA.Polyphenols rich diets and risk of type 2 diabetes.Nutrients. 2021;13(5):1445. doi:10.3390/nu13051445Paquette M, Larqué ASM, Weisnagel SJ, et al.Strawberry and cranberry polyphenols improve insulin sensitivity in insulin-resistant, non-diabetic adults: A parallel, double-blind, controlled and randomised clinical trial.British Journal of Nutrition. 2017;117(4):519-531. doi:10.1017/S0007114517000393Madigan M, Karhu E.The role of plant-based nutrition in cancer prevention.JUMD. 2018;3(11):9. doi:10.20517/2572-8180.2018.05Furman D, Campisi J, Verdin E, et al.Chronic inflammation in the etiology of disease across the life span.Nat Med. 2019;25(12):1822-1832. doi:10.1038/s41591-019-0675-0Eichholzer M, Richard A, Nicastro HL, Platz EA, Linseisen J, Rohrmann S.Urinary lignans and inflammatory markers in the US National Health and Nutrition Examination Survey (NHANES) 1999–2004 and 2005–2008.Cancer Causes Control. 2014;25(3):395-403. doi:10.1007/s10552-014-0340-3Feldman F, Koudoufio M, Desjardins Y, Spahis S, Delvin E, Levy E.Efficacy of polyphenols in the management of dyslipidemia: a focus on clinical studies.Nutrients. 2021;13(2):672. doi:10.3390/nu13020672Kumar Singh A, Cabral C, Kumar R, et al.Beneficial effects of dietary polyphenols on gut microbiota and strategies to improve delivery efficiency.Nutrients. 2019;11(9):2216. doi:10.3390/nu11092216Guasch-Ferré M, Merino J, Sun Q, Fitó M, Salas-Salvadó J.Dietary polyphenols, Mediterranean diet, prediabetes, and type 2 diabetes: a narrative review of the evidence.Oxid Med Cell Longev. 2017;2017:6723931. doi: 10.1155/2017/6723931Hassan D.Get your fiber without the flatulance. Michigan State University.Vojdani A.Lectins, agglutinins, and their roles in autoimmune reactivities.Altern Ther Health Med. 2015;21 Suppl 1:46-51.Shi L, Arntfield SD, Nickerson M.Changes in levels of phytic acid, lectins and oxalates during soaking and cooking of Canadian pulses.Food Res Int. 2018;107:660-668. doi: 0.1016/j.foodres.2018.02.056.
20 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Zhou Y, Zheng J, Li Y, et al.Natural polyphenols for prevention and treatment of cancer.Nutrients. 2016;8(8):515. doi:10.3390/nu8080515Pizzino G, Irrera N, Cucinotta M, et al.Oxidative stress: harms and benefits for human health.Oxid Med Cell Longev. 2017;2017:8416763. doi:10.1155/2017/8416763Cory H, Passarelli S, Szeto J, Tamez M, Mattei J.The role of polyphenols in human health and food systems: a mini-review.Front Nutr. 2018;5:87. doi:10.3389/fnut.2018.00087Wang X, Qi Y, Zheng H.Dietary polyphenol, gut microbiota, and health benefits.Antioxidants (Basel). 2022;11(6):1212. doi:10.3390/antiox11061212Hamed M, Kalita D, Bartolo ME, Jayanty SS.Capsaicinoids, polyphenols and antioxidant activities of capsicum annuum: Comparative study of the effect of ripening stage and cooking methods.Antioxidants (Basel). 2019;8(9):364. doi:10.3390/antiox8090364Bertelli A, Biagi M, Corsini M, Baini G, Cappellucci G, Miraldi E.Polyphenols: From theory to practice.Foods. 2021;10(11):2595. Published 2021 Oct 27. doi:10.3390/foods10112595Xing L, Zhang H, Qi R, Tsao R, Mine Y.Recent advances in the understanding of the health benefits and molecular mechanisms associated with green tea polyphenols.J Agric Food Chem. 2019;67(4):1029-1043. doi:10.1021/acs.jafc.8b06146Khan N, Mukhtar H.Tea and health: studies in humans.Curr Pharm Des. 2013;19(34):6141-6147. doi:10.2174/1381612811319340008Williamson G.The role of polyphenols in modern nutrition.Nutr Bull. 2017;42(3):226-235. doi:10.1111/nbu.12278Da Porto A, Cavarape A, Colussi G, Casarsa V, Catena C, Sechi LA.Polyphenols rich diets and risk of type 2 diabetes.Nutrients. 2021;13(5):1445. doi:10.3390/nu13051445Paquette M, Larqué ASM, Weisnagel SJ, et al.Strawberry and cranberry polyphenols improve insulin sensitivity in insulin-resistant, non-diabetic adults: A parallel, double-blind, controlled and randomised clinical trial.British Journal of Nutrition. 2017;117(4):519-531. doi:10.1017/S0007114517000393Madigan M, Karhu E.The role of plant-based nutrition in cancer prevention.JUMD. 2018;3(11):9. doi:10.20517/2572-8180.2018.05Furman D, Campisi J, Verdin E, et al.Chronic inflammation in the etiology of disease across the life span.Nat Med. 2019;25(12):1822-1832. doi:10.1038/s41591-019-0675-0Eichholzer M, Richard A, Nicastro HL, Platz EA, Linseisen J, Rohrmann S.Urinary lignans and inflammatory markers in the US National Health and Nutrition Examination Survey (NHANES) 1999–2004 and 2005–2008.Cancer Causes Control. 2014;25(3):395-403. doi:10.1007/s10552-014-0340-3Feldman F, Koudoufio M, Desjardins Y, Spahis S, Delvin E, Levy E.Efficacy of polyphenols in the management of dyslipidemia: a focus on clinical studies.Nutrients. 2021;13(2):672. doi:10.3390/nu13020672Kumar Singh A, Cabral C, Kumar R, et al.Beneficial effects of dietary polyphenols on gut microbiota and strategies to improve delivery efficiency.Nutrients. 2019;11(9):2216. doi:10.3390/nu11092216Guasch-Ferré M, Merino J, Sun Q, Fitó M, Salas-Salvadó J.Dietary polyphenols, Mediterranean diet, prediabetes, and type 2 diabetes: a narrative review of the evidence.Oxid Med Cell Longev. 2017;2017:6723931. doi: 10.1155/2017/6723931Hassan D.Get your fiber without the flatulance. Michigan State University.Vojdani A.Lectins, agglutinins, and their roles in autoimmune reactivities.Altern Ther Health Med. 2015;21 Suppl 1:46-51.Shi L, Arntfield SD, Nickerson M.Changes in levels of phytic acid, lectins and oxalates during soaking and cooking of Canadian pulses.Food Res Int. 2018;107:660-668. doi: 0.1016/j.foodres.2018.02.056.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Zhou Y, Zheng J, Li Y, et al.Natural polyphenols for prevention and treatment of cancer.Nutrients. 2016;8(8):515. doi:10.3390/nu8080515Pizzino G, Irrera N, Cucinotta M, et al.Oxidative stress: harms and benefits for human health.Oxid Med Cell Longev. 2017;2017:8416763. doi:10.1155/2017/8416763Cory H, Passarelli S, Szeto J, Tamez M, Mattei J.The role of polyphenols in human health and food systems: a mini-review.Front Nutr. 2018;5:87. doi:10.3389/fnut.2018.00087Wang X, Qi Y, Zheng H.Dietary polyphenol, gut microbiota, and health benefits.Antioxidants (Basel). 2022;11(6):1212. doi:10.3390/antiox11061212Hamed M, Kalita D, Bartolo ME, Jayanty SS.Capsaicinoids, polyphenols and antioxidant activities of capsicum annuum: Comparative study of the effect of ripening stage and cooking methods.Antioxidants (Basel). 2019;8(9):364. doi:10.3390/antiox8090364Bertelli A, Biagi M, Corsini M, Baini G, Cappellucci G, Miraldi E.Polyphenols: From theory to practice.Foods. 2021;10(11):2595. Published 2021 Oct 27. doi:10.3390/foods10112595Xing L, Zhang H, Qi R, Tsao R, Mine Y.Recent advances in the understanding of the health benefits and molecular mechanisms associated with green tea polyphenols.J Agric Food Chem. 2019;67(4):1029-1043. doi:10.1021/acs.jafc.8b06146Khan N, Mukhtar H.Tea and health: studies in humans.Curr Pharm Des. 2013;19(34):6141-6147. doi:10.2174/1381612811319340008Williamson G.The role of polyphenols in modern nutrition.Nutr Bull. 2017;42(3):226-235. doi:10.1111/nbu.12278Da Porto A, Cavarape A, Colussi G, Casarsa V, Catena C, Sechi LA.Polyphenols rich diets and risk of type 2 diabetes.Nutrients. 2021;13(5):1445. doi:10.3390/nu13051445Paquette M, Larqué ASM, Weisnagel SJ, et al.Strawberry and cranberry polyphenols improve insulin sensitivity in insulin-resistant, non-diabetic adults: A parallel, double-blind, controlled and randomised clinical trial.British Journal of Nutrition. 2017;117(4):519-531. doi:10.1017/S0007114517000393Madigan M, Karhu E.The role of plant-based nutrition in cancer prevention.JUMD. 2018;3(11):9. doi:10.20517/2572-8180.2018.05Furman D, Campisi J, Verdin E, et al.Chronic inflammation in the etiology of disease across the life span.Nat Med. 2019;25(12):1822-1832. doi:10.1038/s41591-019-0675-0Eichholzer M, Richard A, Nicastro HL, Platz EA, Linseisen J, Rohrmann S.Urinary lignans and inflammatory markers in the US National Health and Nutrition Examination Survey (NHANES) 1999–2004 and 2005–2008.Cancer Causes Control. 2014;25(3):395-403. doi:10.1007/s10552-014-0340-3Feldman F, Koudoufio M, Desjardins Y, Spahis S, Delvin E, Levy E.Efficacy of polyphenols in the management of dyslipidemia: a focus on clinical studies.Nutrients. 2021;13(2):672. doi:10.3390/nu13020672Kumar Singh A, Cabral C, Kumar R, et al.Beneficial effects of dietary polyphenols on gut microbiota and strategies to improve delivery efficiency.Nutrients. 2019;11(9):2216. doi:10.3390/nu11092216Guasch-Ferré M, Merino J, Sun Q, Fitó M, Salas-Salvadó J.Dietary polyphenols, Mediterranean diet, prediabetes, and type 2 diabetes: a narrative review of the evidence.Oxid Med Cell Longev. 2017;2017:6723931. doi: 10.1155/2017/6723931Hassan D.Get your fiber without the flatulance. Michigan State University.Vojdani A.Lectins, agglutinins, and their roles in autoimmune reactivities.Altern Ther Health Med. 2015;21 Suppl 1:46-51.Shi L, Arntfield SD, Nickerson M.Changes in levels of phytic acid, lectins and oxalates during soaking and cooking of Canadian pulses.Food Res Int. 2018;107:660-668. doi: 0.1016/j.foodres.2018.02.056.
Zhou Y, Zheng J, Li Y, et al.Natural polyphenols for prevention and treatment of cancer.Nutrients. 2016;8(8):515. doi:10.3390/nu8080515
Pizzino G, Irrera N, Cucinotta M, et al.Oxidative stress: harms and benefits for human health.Oxid Med Cell Longev. 2017;2017:8416763. doi:10.1155/2017/8416763
Cory H, Passarelli S, Szeto J, Tamez M, Mattei J.The role of polyphenols in human health and food systems: a mini-review.Front Nutr. 2018;5:87. doi:10.3389/fnut.2018.00087
Wang X, Qi Y, Zheng H.Dietary polyphenol, gut microbiota, and health benefits.Antioxidants (Basel). 2022;11(6):1212. doi:10.3390/antiox11061212
Hamed M, Kalita D, Bartolo ME, Jayanty SS.Capsaicinoids, polyphenols and antioxidant activities of capsicum annuum: Comparative study of the effect of ripening stage and cooking methods.Antioxidants (Basel). 2019;8(9):364. doi:10.3390/antiox8090364
Bertelli A, Biagi M, Corsini M, Baini G, Cappellucci G, Miraldi E.Polyphenols: From theory to practice.Foods. 2021;10(11):2595. Published 2021 Oct 27. doi:10.3390/foods10112595
Xing L, Zhang H, Qi R, Tsao R, Mine Y.Recent advances in the understanding of the health benefits and molecular mechanisms associated with green tea polyphenols.J Agric Food Chem. 2019;67(4):1029-1043. doi:10.1021/acs.jafc.8b06146
Khan N, Mukhtar H.Tea and health: studies in humans.Curr Pharm Des. 2013;19(34):6141-6147. doi:10.2174/1381612811319340008
Williamson G.The role of polyphenols in modern nutrition.Nutr Bull. 2017;42(3):226-235. doi:10.1111/nbu.12278
Da Porto A, Cavarape A, Colussi G, Casarsa V, Catena C, Sechi LA.Polyphenols rich diets and risk of type 2 diabetes.Nutrients. 2021;13(5):1445. doi:10.3390/nu13051445
Paquette M, Larqué ASM, Weisnagel SJ, et al.Strawberry and cranberry polyphenols improve insulin sensitivity in insulin-resistant, non-diabetic adults: A parallel, double-blind, controlled and randomised clinical trial.British Journal of Nutrition. 2017;117(4):519-531. doi:10.1017/S0007114517000393
Madigan M, Karhu E.The role of plant-based nutrition in cancer prevention.JUMD. 2018;3(11):9. doi:10.20517/2572-8180.2018.05
Furman D, Campisi J, Verdin E, et al.Chronic inflammation in the etiology of disease across the life span.Nat Med. 2019;25(12):1822-1832. doi:10.1038/s41591-019-0675-0
Eichholzer M, Richard A, Nicastro HL, Platz EA, Linseisen J, Rohrmann S.Urinary lignans and inflammatory markers in the US National Health and Nutrition Examination Survey (NHANES) 1999–2004 and 2005–2008.Cancer Causes Control. 2014;25(3):395-403. doi:10.1007/s10552-014-0340-3
Feldman F, Koudoufio M, Desjardins Y, Spahis S, Delvin E, Levy E.Efficacy of polyphenols in the management of dyslipidemia: a focus on clinical studies.Nutrients. 2021;13(2):672. doi:10.3390/nu13020672
Kumar Singh A, Cabral C, Kumar R, et al.Beneficial effects of dietary polyphenols on gut microbiota and strategies to improve delivery efficiency.Nutrients. 2019;11(9):2216. doi:10.3390/nu11092216
Guasch-Ferré M, Merino J, Sun Q, Fitó M, Salas-Salvadó J.Dietary polyphenols, Mediterranean diet, prediabetes, and type 2 diabetes: a narrative review of the evidence.Oxid Med Cell Longev. 2017;2017:6723931. doi: 10.1155/2017/6723931
Hassan D.Get your fiber without the flatulance. Michigan State University.
Vojdani A.Lectins, agglutinins, and their roles in autoimmune reactivities.Altern Ther Health Med. 2015;21 Suppl 1:46-51.
Shi L, Arntfield SD, Nickerson M.Changes in levels of phytic acid, lectins and oxalates during soaking and cooking of Canadian pulses.Food Res Int. 2018;107:660-668. doi: 0.1016/j.foodres.2018.02.056.
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