You’re Eating the Right Foods—But Are You Absorbing Them?

We talk a lot about food (because… Vegan Bowls 💚). But to truly live better, it comes down to optimizing nutrient absorption.

🥬 It’s Not What You Eat—It’s What You Absorb

Think of your gut like the soil of a garden. You can plant all the seeds you want—but if the soil is poor, the plants won’t thrive.

Your digestive system works the same way.If your gut isn’t functioning optimally, you could be missing out on the benefits of even the most nutrient-dense meals.

5 Common Nutrient Blockers in a Plant-Based Diet

❌ Phytates & Oxalates
– Found in grains, legumes, and leafy greens.
– They bind to minerals like iron, calcium, and zinc—making them harder to absorb.

❌ Low Stomach Acid
– Needed to break down protein and unlock minerals like iron and B12.
– Often low in stressed individuals or those who drink a lot of water with meals.

❌ Overuse of Raw Foods
– While raw is great for enzymes, too much can make certain nutrients harder to digest (like beta-carotene or iron).

❌ Gut Inflammation
– Caused by stress, food intolerances, or imbalance in gut bacteria.
– Inflammation = compromised absorption.

❌ Too Much Fiber, Too Fast
– Fiber is amazing—but if your gut isn’t used to it, it can actually hinder absorption and cause bloating.

7 Ways to Boost Nutrient Absorption (Without Eating More)

✅ Pair Vitamin C with Iron-Rich Foods
→ Lemon juice on lentils, bell peppers with spinach—this combo boosts iron absorption by up to 300%.

✅ Soak, Sprout, or Ferment Your Grains & Legumes
→ This reduces phytates and makes minerals more available to your body.

✅ Cook (Some) Veggies Lightly
→ Light steaming or sautéing breaks down anti-nutrients and enhances the bioavailability of nutrients like beta-carotene.

✅ Add Healthy Fats
→ Fat-soluble vitamins (A, D, E, K) need fats to be absorbed. A drizzle of olive oil or a spoon of tahini goes a long way.

✅ Mind Your Gut Health
→ Eat prebiotics (onions, garlic, oats) and fermented foods (kimchi, sauerkraut, miso) to support a healthy microbiome.

✅ Chew More Than You Think You Need To
→ Digestion starts in the mouth. Chewing well improves enzyme release and absorption downstream.

✅ Don’t Overhydrate at Meals
→ Drinking too much water while eating can dilute stomach acid—sip lightly instead.

What’s Next?

Later this week, we’re sending a “Max Absorption Meal Plan”—a 1-day plant-based menu that shows you exactly how to pair foods for energy, digestion, and nutrient uptake.

Until then, here’s your challenge:
👉 Take just one of the absorption tips above and apply it to your next meal.

Your body will thank you.

Eat well & absorb more,

Live Better, Live Plant-Based 🌱