Consuming wheat rolls containing higher amounts of phytate reduces the amount of iron the body can absorb from food, with greater phytate levels leading to greater reductions in iron absorption.

We analyzed the available evidence and found that phytate in wheat appears to reduce how much iron the body can absorb from food. The evidence we’ve reviewed so far includes 40 studies or assertions, all of which support this connection, with no studies contradicting it [1]. When wheat products like rolls contain more phytate, the body absorbs less iron from the same meal. The higher the phytate level, the greater the reduction in iron absorption. Phytate is a natural compound found in grains, seeds, and legumes that binds to minerals like iron, making them harder for the body to take up. This effect is consistent across the studies we reviewed — more phytate equals less iron absorbed. We don’t know how much this matters in real life, because other factors like vitamin C, meat consumption, or food preparation methods (like soaking or fermenting) can also influence iron absorption. But based on what we’ve seen so far, phytate in wheat consistently lowers iron uptake in the short term. If you eat a lot of whole wheat and are concerned about iron levels, pairing it with vitamin C-rich foods — like oranges, bell peppers, or tomatoes — may help offset this effect. But if you’re already getting enough iron from other sources, this may not be a concern. What we’ve found so far points to a clear pattern, but it’s only one piece of a larger picture.