Mycotoxins: The Hidden Danger in Foods - by Susan Gonya

Food is one of the primary drivers of the terrain in our gut. Understanding how our food is grown, stored, and processed and how these things can impact our health downstream through our gut is one of the primary objectives of the content we seek to provide you on your health journey. We invited an expert on foodborne mycotoxins, Susan Gonya MA, RD, LDN, MSN, RN, to bring you important information you may not be aware of regarding mycotoxins and various avenues of exposure through the food supply. Please be assured that our aim is to inform you—not to make you terrified to eat. While we understand that the information discussed here can be distressing, there are still plenty of healthy food options for you to choose from in the marketplace.

Mycotoxins are toxic compounds produced by certain molds that contaminate a variety of food products and pose significant health risks to humans. These invisible dangers can lead to severe illnesses and long-term health consequences. Some mycotoxins can damage your immune system, gut, liver, kidneys, and brain, leading to poor health, brain fog and dysfunction.1-7 As a result, foodborne mycotoxins are now under scrutiny for their potential role in the development of autism spectrum disorder and Alzheimer’s disease, among many other diseases. 5,6,8-14 Repeated, small microgram doses of mycotoxins can also negatively impact the microbiome landscape. 1,3,4,7 These adverse effects underscore the need for us to be more vigilant about the mycotoxins in our food.

Imagine enjoying your favorite sandwich or a nutritious bowl of grain, only to realize your food carries a hidden danger. The wheat bread in your sandwich could be tainted with three common mycotoxins: deoxynivalenol, zearalenone, and ochratoxin A. Even the deli meat, seasoned with spices containing mycotoxins, could be risky. And if your sandwich has cheese, it could be contaminated with aflatoxin M1, zearalenone, or other mycotoxins present in the animal’s milk. This is the reality of our everyday food choices.

In this blog post, we will delve into the world of mycotoxins, exploring their sources, potential health impacts, and the urgent need for essential strategies to ensure the safety of our food supply. By empowering consumers with knowledge and motivating them to take proactive steps, we aim to foster healthier eating habits and promote a more informed approach to food choices.

The World of Mycotoxins

Mycotoxins have been a part of our environment for millennia, and humans are constantly exposed to them. Healthier immune systems in the past probably made these less of an issue, and a healthy immune system also depended on a healthy microbiome. Since the 1960s, hundreds of mycotoxins have been identified, with food being the most common route of exposure. However, exposure can also occur through inhalation and contact in mold-contaminated spaces (e.g., water-damaged homes) and certain working environments (e.g., breweries and bakeries). 15-17 Mold-related illnesses are most often blamed on exposure to indoor moldy spaces and contact with airborne mycotoxins. However, most mycotoxin exposure occurs via fork, spoon, and knife—by eating it.18

Aspergillus , Penicillium , and Fusarium molds are among the three most common molds infecting the human food supply. 15 Dave Asprey interviewed Don Huber back in 2015 and Don mentioned that glyphosate “selects for” increased amount of fusarium in the crops. Don also specifically mentioned 2-3 of your top toxins on his recent CHD Food Webinar. These mold species produce harmful mycotoxins, such as aflatoxins, ochratoxins, trichothecenes (e.g., deoxynivalenol, nivalenol, HT-2, and T-2 toxin), zearalenone, fumonisins, and patulin, among a few others.15 Food contamination from these molds can occur during any part of the complex food processing chain (e.g., harvest, storage, transportation, food processing, etc.), making food safety essential at all food production and storage phases. The most common mycotoxins found in foods are described below, but remember that multiple mycotoxins often contaminate foods, which can amplify their effects.19,20

Aflatoxins

Aflatoxins, produced by Aspergillus molds, are among the most common, toxic, and carcinogenic foodborne mycotoxins ever discovered.21 Five forms of Aflatoxin can impact human health: B1, B2, G1, G2, and M1.15 All the Aflatoxins can cause liver injury and are potent liver carcinogens.21 If a person consumes too much, they may experience symptoms like immune system suppression, abdominal pain, vomiting, and gastrointestinal upset. 22 Repeated, high exposures to Aflatoxins may also cause a form of protein malnutrition called Kwashiorkor.21

Aspergillus molds can grow on most major crop plants (e.g., corn, wheat, rice, peanuts, almonds, pistachios, cottonseed, sorghum, potatoes, dried fruit, spices, cocoa, etc.) in the field and storage. Aspergillus is glyphosate tolerant so the more glyphosate that is used the more of this we are going to get. Aflatoxin can cause a yellowish-green discoloration on foods (e.g., peanuts, green potato chips, etc.) but often cannot be seen and has no perceptible odor or taste. Aflatoxin M1 is usually found in animal milk and cheeses and is formed by the animal after ingestion of B1 in contaminated silage and grains. The silage and grains that are fed to the dairy cattle are the “vector” to the milk.

Deoxynivalenol (DON)

Fusarium fungi produce trichothecene mycotoxins. Fusarium molds are among the most common field pathogens infecting cereal grains and other food commodities. They can infect crops in the field or storage and produce potent mycotoxins, such as deoxynivalenol (DON), Nivalenol, Zearalenone, HT-2 toxin, and T-2 toxin, among others.11,23,24 DON is the most common trichothecene mycotoxin in the food supply. It is also known as “Vomitoxin.”11

There is a neurotoxin called Aluminum phosphide that is used in stored grains. It is a broad-spectrum fumigation pesticide. After it absorbs water, it produces highly toxic phosphine gas. This substance targets insects but also appears to change the microbiome of the stored grain, decreasing certain bacterial species and favoring Fusarium growth and the production of DON.

DON can impair the functioning of the gastrointestinal, immune, and nervous systems and alter the microbiome landscape.20,25-28 Low-dose, chronic exposure typical in the human diet can stimulate the immune system (increase inflammation), cause gastrointestinal distress, inhibit protein synthesis (your body’s ability to make new proteins), inhibit wound healing, and may cause growth stunting in children.11,12,20,29-32 At higher doses, DON has been shown to cause immune suppression, nausea, vomiting, abdominal pain, headache, diarrhea, the malabsorption of nutrients, intestinal hemorrhaging, dizziness, and fever. 18 Because of its gastrointestinal effects, it has been studied extensively for its potential role in inflammatory bowel disease, Celiac disease, and irritable bowel syndrome. 3,10,11,23,33

Globally, over 80% of processed cereal wheat, corn, pasta, and bakery products are estimated to be contaminated with DON. 18,34 It can also occasionally be found in nuts, seeds, dried spices, alcoholic beverages made from cereal grains (e.g., beer and whiskey), coffee, tea, seed oils, water reservoirs, and other food commodities.18 While the US FDA has established regulatory limits for this toxin, they do not appear adequate for controlling harmful human exposures.35

T-2 and HT-2 Toxins

In addition to DON, Fusarium molds produce T-2 and HT-2 toxins, which are of great concern because they are even more toxic. They occasionally appear in retail, grain-based foods (e.g., pasta).36 HT-2 toxin is often considered together with T-2 toxin because T-2 toxin can be rapidly converted to HT-2 after you eat it. Both toxins can cause nausea, vomiting, and the same unpleasant symptoms caused by DON—but more severe. 15 The US has no established guidelines to regulate or monitor foods for T-2 or HT-2 toxins.36

Zearalenone

Zearalenone is also produced by Fusarium fungi and is described as a “mycoestrogen” and an endocrine disrupter. 15,37 Zearalenone has received the most attention for its ability to reduce fertility in humans and some wildlife populations.15 Concentrations as low as 1.0 parts per million (ppm) can lead to high estrogen levels in pigs and possibly humans.15 Higher than normal levels have been found to cause disrupted conception, abortion, polycystic ovarian disease, and other problems in animals and has been theorized to be a cause of early menarche in human females (Precocious Puberty). 15,37 Zearalenone is most often found in cereal products like corn, wheat, and barley.7 There is currently no regulatory oversight for this substance in the US. Europe regulates zearalenone and most other mycotoxins. Limits for cereal grains, cereal products, and milk are set at 20-100 ug/kg.

Ochratoxins and Citrinin

Ochratoxins are a group of mycotoxins that Aspergilli and Penicillium molds can produce. Three notable types of Ochratoxins exist – A, B, and C.1 Ochratoxin A is this group's most common and important public and animal health contaminant. Chronic exposure can damage kidney cells and impair kidney function. 1,38 Ochratoxin A has also been linked to human testicular cancer in Europe and tumors of the urinary tract.1 Grapes, dried fruit, wine, coffee, cocoa, and cereal grains are among the crops most commonly infected in the field and storage.

Like Ochratoxin A, the mycotoxin Citrinin has been implicated in causing kidney damage in pigs.15 Combined with Ochratoxin A, it is believed to cause kidney problems in mice.15 Its significance in humans is a little less clear. Citrinin has been found in wheat, oats, rye, corn, barley, rice, certain cheeses (e.g., Camembert), food colorings, and naturally fermented sausages from Italy, among other foods.15 Penicillium, Aspergillus, and Monascus species of mold can produce Citrinin.15 There is presently no regulatory guidance for Ochratoxin or Citrinin levels in the US.

Fumonisins

Fumonisins, also produced by Fusarium molds, are another group of mycotoxins that can have harmful health effects. Three Fumonisins, F1, F2, and F3, are believed to impact human health. Fumonisins were discovered in 1970 in South Africa after an outbreak of “Leukoencephalomalacia” in horses fed moldy corn.38 Signs that a horse has Leukoencephalomalacia are apathy, drowsiness, blindness, aimless circling, staggering, hyperexcitability, and seizures, among other symptoms. Fumonisins can cause permanent brain damage in horses and rabbits. It has been referred to as “Hole in the Head Syndrome.”15 The impact of Fumonisins on the human brain and nervous system is unclear.

Some studies have also shown F1 can increase the risk of esophageal cancer in humans, and the International Agency for Research on Cancer has identified it as carcinogenic.1 It has also been found to interfere with folic acid metabolism (a vital nutrient), which may increase the rate of neural tube defects in infants.38 Significant food sources include corn and corn products, sorghum, and asparagus. The US FDA monitors and regulates fumonisins, but the levels allowed in foods are up to four times higher than those permitted in Europe.

Patulin

Patulin is another mycotoxin that frequents the human food supply. It is mostly produced by Penicillium and Aspergillus molds that infect apples and other spoiled fruits. Due to its ability to kill certain bacteria and viruses, it was once studied for its potential use as an antibiotic/antiviral medication.15 Unfortunately, because it was found to cause nausea, gastrointestinal inflammation, ulcers, and bleeding in humans, it was relegated to the category of “mycotoxin” rather than being elevated to the status of “antibiotic.” 39 Patulin is a common contaminant in commercial fruit juices. The US FDA allows up to 50 micrograms per kilogram in commercial juices.

Protecting Humans from Mycotoxin Exposure

Agricultural communities have long been aware that mycotoxins can negatively affect livestock growth and development, cause immune dysregulation and intestinal inflammation, and increase infection rates. 2,10,19,40-42 Farming communities have learned to mitigate the ill effects of these biohazards by adding targeted mycotoxin binders and probiotics to contaminated feed. There is no such mitigation strategy for the human food supply other than limiting exposure. However, medical practitioners can use a variety of mycotoxin binders to help you eliminate them (e.g., Bentonite clay, charcoal, cholestyramine, etc.). Because different binders are needed for different mycotoxins, some practitioners utilize laboratory testing to determine what you have been exposed to and which treatment may be most effective. However, a word of caution is needed here because some binders can be contaminated with heavy metals, and some can also bind to vital nutrients.

The food industry has used multiple strategies for removing federally regulated mycotoxins, including physical sorting, the use of binders, and chemical and high-temperature processing.22 However, these methods have been largely ineffective because once foods are contaminated, most mycotoxins cannot be easily removed through processing or cooking, and overly-refining foods can destroy vital nutrients.1,43 On the other hand, a promising industry option for cleaning up the food supply is using probiotic bacteria and bacterial enzymes to detoxify and remove mycotoxins from foods. Some bacteria are capable of rendering mycotoxins harmless.44

Numerous lactic acid-producing bacteria, like those found in yogurt, have been shown to bind various mycotoxins (e.g., zearalenone and aflatoxin), rendering them harmless. Certain yeast species, including saccharomyces, rhodotorula, and cryptococcus, have been shown to detoxify ochratoxin A in cereals, coffee, and chocolate. 39,45 Fermentation with saccharomyces cerevisiae in fruit juice to produce vinegar removes patulin (e.g., cider vinegar). 39 In addition, numerous species have been found to detoxify trichothecene mycotoxins, such as Lactobacillus rhamnosus, Lactobacillus plantarum, Bacillus subtilis, Bacillus coagulans, Bacillus velezensis, and Clostridium species WJ06.39,46-51 Many of these detoxifying bacteria are available in BiotiQuest probiotic supplements .

Food Choices that Limit Mycotoxin Exposure

The increasing threat of mycotoxin contamination in processed foods sheds light on why eating fresh, locally grown foods is essential to maintaining good health. These foods are also packed with vital nutrients and antioxidants that protect your body by helping it to filter out toxins. The following are some suggestions for improving your health and limiting dietary mycotoxin exposures.

Processed foods

• Limit (or eliminate) your intake of processed and ultra-processed foods. Processed foods with multiple ingredients typically undergo multiple food processing and packaging steps, which makes them vulnerable to harmful mold and mycotoxin contamination.
• Be your own food processor. By preparing your own foods from farm-fresh ingredients and then freezing leftovers for later, you can eliminate many of the steps in food processing that can lead to mold growth and other microbiome-killing toxic exposures from additives, preservatives, plastics, etc., used in processing.

Water

• Use filtered water for cooking and drinking. Many health-compromising toxins, including mycotoxins, can find their way into drinking water.

Fruits and Vegetables

• Choose fruits and vegetables that are in season and grown locally for the freshest selection.
• When buying fresh fruits and vegetables, look for ones without blemishes, bruises, and signs of disease. Avoid discolored fruits and vegetables with dark spots, soft areas that appear to be going bad, etc.
• Your best choices include fresh, frozen, or freeze-dried fruits and vegetables instead of other dried versions that can become moldy during processing (e.g., figs).
• Blueberries, blackberries, and raspberries are high in phytochemicals, polyphenols, and prebiotic fiber and can help protect your body from mycotoxin exposure.
• When possible, choose organic options. Organically grown fruits and vegetables have their own microbiomes and can provide naturally occurring probiotic and prebiotic (e.g., fiber) exposures.
• Include cruciferous and dark green leafy vegetables high in phytochemicals and compounds that can help your body eliminate mold toxins.
• Skip the commercial juices and consider creating juice concoctions from fresh fruits and vegetables.

Starchy and Root Vegetables

• Fresh, organically grown carrots, potatoes, sweet potatoes, turnips, etc., provide lots of energy and nutrients to support a healthy lifestyle. They tend to be high in antioxidants and polyphenols that can protect you from mycotoxin exposure but are also vulnerable to mold-related diseases.
• If the outer skin is green-tinged (e.g., green-tinged potato), it may be coated with aflatoxin. Suppose it has some darkened spots on the outside or throughout. In that case, it may be infected with Fusarium and harbor trichothecene mycotoxins like DON, so choose carefully and choose fresh.

Cereal Grains

• Gluten-containing grains often harbor mycotoxins like DON that can contribute to gastrointestinal distress. Unfortunately, with the spread of fusarium infections between crops and in storage, non-gluten-containing grains like corn, oats, and rice are also frequently contaminated with mycotoxins.
• Consider eliminating grains (e.g., wheat, corn, barley oats, rye, sorghum, triticale, and rice), including packaged cereals and pasta, for several weeks and later reintroducing ones less likely to be severely contaminated with mycotoxins, like white rice.52 When whole-grain rice is processed into white rice, some mycotoxins are removed. However, the downside is that the prebiotic fiber is also removed.
• If you are missing foods made from grains, non-grain flours like tapioca, arrowroot, coconut, and blanched almond flour appear less contaminated than their cereal grain counterparts. They can be used to make various grain-like foods (e.g., bread).

Nuts and Nut Butter

• Buy fresh nuts whole and not pieces, which can be more vulnerable to mycotoxin contamination.53 If you eat one or two nuts and start coughing it could be a pretty good bet that they have toxins on them.
• Avoid discolored nuts.
• Purchase nut butter from trusted brands that monitor for mycotoxins or skip the nut butter altogether. It is challenging to avoid Aflatoxin exposure from nut butter. Processed brands have added fat, sugar and additives that help dilute levels below the LOD. Low level exposure may be the best you get with a national brand organic supplier.

Dairy Products

• Even pasture-fed animal milk can harbor mycotoxins from being fed silage (fermented corn stalks and ears), which can contain many toxins. They are also fed hay that can harbor molds depending on how it was cut, stored, and the length of storage, and cheeses can similarly harbor mold and mycotoxins.54-56 Consider limiting or eliminating your intake of dairy and cheese for a few weeks and see how you feel. If/when you add it back, consider making your own yogurt using the cultures in your probiotic to help prevent the harmful effects of mycotoxins like Aflatoxin M1, Zearalenone, and others on your body.
• Non-dairy milk is also at risk for mycotoxin contamination (e.g., oat milk). 57 More public awareness and testing of these products is needed to protect the public.

Meats

• Eat pasture-raised meat and fowl and wild-caught fish whenever possible.

• Pasture-raised meats may harbor fewer toxins.
• Avoid processed meats altogether. Even the spices used during processing can be moldy.

Herbs and Spices

• Use fresh spices and herbs instead of dried ones whenever possible. Dried herbs and spices can be contaminated with multiple mycotoxins.58
• Cinnamon, oregano, garlic, turmeric, and a few other dried spices have antifungal properties and are probably okay to use instead of fresh.
• Once a container of dried herbs or spices is opened, store it in a dehumidified refrigerator or freezer to keep it fresh.

Cooking Oils

• Avoid pro-inflammatory seed oils, such as canola, corn, and soybean, which can harbor mycotoxins and other toxins. 59
• Instead, use anti-inflammatory oils high in monounsaturated fats and polyphenols, like extra virgin olive and avocado oil, for cooking and baking.

Coffee, Tea and Cocoa

• Tea and coffee are both moldy crops. 60-63 Stick to brands that test for mycotoxins and take steps to prevent their occurrence, like Purity Coffee and Pique Tea.
• Cocoa can be contaminated with ochratoxin A and aflatoxin.45 Addictive Wellness Chocolate tests their cacao for mycotoxins.

Alcoholic Beverages

• There is no way to prevent mycotoxin exposure from alcoholic beverages, and the distillation process does not remove them entirely. Grain-based beverages are at risk for contamination with DON, zearalenone, and ochratoxin A, among others.
• Some wine companies test for mycotoxins and other contaminants, and more companies have entered the market recently (e.g., Dry Farm Wines).

Sweeteners

• Substitute refined commercial sugars that can feed fungal species with honey or pure maple syrup.
• Honey and pure Maple syrup make great sweeteners for cooking and baking. Both can help you improve your microbiome and gut health and have healing properties.64,65

The Power of the Microbiome

Besides limiting dietary exposures to mycotoxins, a healthy “microbiome” complete with trillions of friendly microbes is our best first line of defense against foreign invaders like mycotoxins. To improve the health of your microbiome, consider eating fermented foods like sauerkraut, kimchi, or coconut or almond milk yogurt daily, and add a high-quality probiotic supplement to your daily routine.

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About Susan Gonya MA, RD, LDN, MSN, RN

Susan, a licensed dietitian/nutritionist and registered nurse, has poured her heart and soul into her healthcare career for over 29 years. Her journey began in pediatrics, where she honed her skills in children's nutrition, particularly in managing food allergies, promoting healthy weight, and enhancing sports nutrition. Her expertise also extends to evidence-based dietary interventions for pediatric Inflammatory Bowel Disease (IBD). Susan’s work with adults encompasses a wide range of conditions, including immunodeficiency disorders, kidney, liver, gastrointestinal, and cardiovascular diseases, as well as caring for critically ill
patients in an intensive care setting. Her involvement in numerous nutrition-based research projects, presentations at medical conferences, and publications in peer-reviewed journals further attest to her unwavering commitment.

Susan’s recent research is not just a professional endeavor but a personal mission.
Motivated by her son's diagnosis with Crohn’s disease, a form of IBD, at eight years old, she embarked on a journey to understand the potential impact of specific commonly occurring food borne mold toxins on human health and the gut microbiome. Through her research, she discovered that a group of fungal toxins called mycotoxins within the food and water supply might be exacerbating his symptoms, prompting her to do additional research that included laboratory testing foods for mycotoxins.

Susan developed a targeted “Low Mycotoxin Anti-Inflammatory Diet” from her research that significantly improved her son’s growth and helped resolve his gastrointestinal symptoms. Her findings have reinforced her belief that food safety should be a priority for those who suffer from chronic diseases involving any organ system. She firmly advocates that diets should be individualized to fit each person’s unique needs and limit threats to food safety, like dietary mycotoxins. In her view, the following verse encapsulates her professional philosophy: Let food be thy medicine—not thy poison!

When Susan is not immersed in her research or working with patients, she enjoys life's simple pleasures. She cherishes spending time with her family and close friends, exploring the great outdoors with her two Labrador Retrievers, nurturing her organic garden, and experimenting with new, healthy recipes for her family. These personal interests provide balance to her professional life and inspire her work in promoting healthy living.