What Are Lectins and What Can They Do to Our Health?
Dec 11, 2020
What do peanuts, beans, tomatoes, eggplants, bread and corn all have in common?
They're all foods high in lectins!
What are lectins?
Lectins are proteins found in various food products and in various amounts. Found in plants, lectins are a defence mechanism against microorganisms, insects and other pests.
Are lectins bad for us?
Lectins irritate and create inflammation of the lining of the gut. This can contribute to a 'leaky gut' as proteins pass through the lining into the bloodstream and can cause problems for our gut health and immune system.
Lectins can also interfere with the absorption of important minerals like calcium, iron, zinc and magnesium (one of the highest deficiencies as a population). So, even if a package says it contains different vitamins and minerals (e.g. cereal or bread), it doesn't necessarily mean your body will be able to absorb it or use it in that format.
According to some experts, such as Dr. Steven Gundry, lectins are one of the largest irritants to the gut and can lead to inflammation throughout the body. I recommend you check out his books – The Plant Paradox or The Inflammation Spectrum – to better understand some of the biggest offenders and how you can reduce your consumption to improve your overall health.
Is everyone sensitive to lectins?
In short, no. But it is one of the first dietary interventions that I participated in and it is one of the first things that we got our patients to try because the results have been very dramatic, for some (especially those with arthritis).
I believe some of the dramatic results were from some of the more well known lectin producing foods, such as wheat. I am always amazed how the elimination of one food or food group can create such profound health changes in certain people.
What are some of the highest offenders?
- pasta
- bread & wraps
- peanuts
- beer
- cereal
- oatmeal
- corn
- beans & legumes
- non-white rice
- potatoes
- tomatoes
- eggplant
- bell peppers
- spices like paprika and cayenne
How can I tell if I'm sensitive to lectins?
People often associate gluten sensitivities to lectin sensitivities. Foods that contain gluten also include lectins but so do some gluten-free foods. If you are experiencing any of the following symptoms, and find your problems still persist after going gluten-free, I'd recommend expanding your efforts and remove high-lectin foods as well.
Common symptoms:
- Bloating, gas, and abdominal cramps
- Painful and swollen joints
- Fatigue and tiredness
- Skin rashes
- Hormonal fluctuations
- Nausea
- Allergy-like symptoms
- Neurological symptoms (e.g. brain fog, decreased alertness, poor memory)
Not all reactions to food sensitivities are instant. Monitor how you feel immediately and up to 72 hours after you eat foods high in lectins.
How can I reduce the lectin content in my food?
If you're sensitive to lectins, following a lectin-free diet is likely the best choice for your overall health. However, depending on the severity of your sensitivity, you can try reducing the lectin content in your food by:
- soaking, fermenting, sprouting or cooking grains, legumes and seeds
- peeling and de-seeding nightshades (tomatoes, eggplant, peppers, potatoes, etc.)
So, what are some good low-lectin options?
Here are some great foods that are low in lectins:
- Asparagus
- Avocados
- Berries
- Beets
- Carrots
- Chicken (free-range)
- Celery
- Cruciferous vegetables (broccoli, kale, cabbage, Brussels sprouts)
- Meat (grass-fed)
- Mushrooms
- Oils (olive oil, coconut oil, avocado oil)
- Onions
- Seafood (wild-caught)
- Spinach
- Sweet potato
Following a lectin-free or lectin-reduced diet is something I recommend for anybody that has chronic inflammation or unresolved health issues. It's worth trying because you have very little to lose and so much to potentially gain!