In This ArticleView AllIn This ArticleWhat Are Lectins?Lectin-Free DietFoods High in LectinsLectin Avoidance?Who Should Avoid?
In This ArticleView All
View All
In This Article
What Are Lectins?
Lectin-Free Diet
Foods High in Lectins
Lectin Avoidance?
Who Should Avoid?
You may not have heard of the “lectin-free” diet, but you probably know people who avoideating legumes, whole wheat andnightshadesbecause they’re trying to avoid lectins.
But what are lectins? And should you be following a diet that restricts or cuts them out of your diet completely? That depends. Here’s a little more information to help determine whether you need to pay attention to the lectins in your diet.
Lectins are proteins that bind to other carbohydrates in the gastrointestinal tract, according to 2021 research published in theJournal of Biosciences, They’ve been referred to as “anti-nutrients” because they aren’t digestible in the human gastrointestinal tract and could potentially prevent your body from absorbing key minerals like calcium, iron, phosphorus and zinc.
Lectins may attach to the cells lining your intestines and can stay there for a long period of time. Because of this, lectins have the potential to cause an autoimmune response, according to a 2020 study published in theJournal of Immunology Research—and this is, in part, what’s fueled an anti-lectin movement (for proof, check out the popularity of thepaleo dietand theWhole30 diet, both of which eschew many lectin-containing foods).
What Is the Lectin-Free Diet?
While there does appear to be a correlation between leaky gut and certain health conditions, the research is not definitive on what causes it, according to a 2023 review published inMolecules.Does a leaky gut cause these health conditions? Or do these health conditions cause a leaky gut? More research is needed.
A lectin-free diet avoids grains, sugars, processed foods, all beans, all lentils, legumes, some nuts and seeds, all dairy that contains theA1 proteinand specific vegetables, i.e. tomatoes, squash and bell peppers.
3 Foods to Ditch for a Healthy Gut
Nearly all plants contain lectins, according to a 2020 review published inNutrients. In nature, lectins serve as a kind of protective measure for plants, as they can be toxic to insects and act as a natural insecticide, according to a 2022 review in theGlycoconjugate Journal.And since lectins aren’t digestible, it would seem that foods containing lectins would also be unappealing to consumers like animals and humans. Clearly, this isn’t the case, as many of the foods we regularly eat contain lectins.
That said, not only do lectin levels in plants vary, but there are also different types of lectins. Lectins tend to be highest in raw legumes—such as peas, beans, lentils, soybeans and peanuts—and in whole grains such as wheat.
Nightshade vegetables (eggplant, tomatoes, peppers, potatoes) are also higher in lectins, which has led many lectin-free diet promoters to advocate for avoiding these foods, according to a 2021 study published inFoods.
Foods Low in Lectins
According to Gundry, these foods are low in lectins and OK to eat on a lectin-free diet.
Pictured recipe:Tomato, Cucumber and White-Bean Salad with Basil Vinaigrette
Should I Avoid Eating Lectins?
Probably not. Many health experts point out that the research is limited regarding lectins and the harmful effects of consuming what are called “active lectins” (such as those found in raw beans). We don’t actuallyeatmany active lectins because we rarely consume foods containing high amounts of lectins raw.
The benefitsof eating foods that are high in lectins, such as whole grains and beans, also largely outweigh the potentially negative effects for most people. Diets containing fiber-rich foods have been shown extensively in research to protect against type 2 diabetes, cardiovascular disease, chronic inflammation and obesity, according to a 2022 review study published inNutrients.And,eating whole grains, specifically, may reduce your risk of and mortality from several chronic diseases, including cardiovascular disease, diabetes and some types of cancer, according to a 2021 study published inComprehensive Reviews in Food Science and Food Safety.
“If you’re healthy, there is no reason to be afraid of lectins. Lectins are found in foods that are tied to a reduced risk of obesity and chronic diseases, and an increase in longevity,” saysCynthia Sass, RD, CSSD, a virtual plant-based performance nutritionist. “In fact, in the areas in the world where people live the longest, healthiest lives (with low rates of obesity and chronic disease), high-lectin foods are staples, including pulses and whole grains.”
Some of these areas include what are referred to as “Blue Zones”—areas of the world where people live exceptionally long lives. These zones include the island of Okinawa in Japan, the island of Ikaria in Greece, the mountain area of the island of Sardinia in Italy, the peninsula of Nicoya in Costa Rica and the community of Loma Linda, California.
People Who Should Consider Avoiding Lectins
If you haveirritable bowel syndromeor another digestive sensitivity, you may be more likely to experience negative effects from eating lectins. Also, if you have an autoimmune condition or food sensitivities, higher-lectin foods may exacerbate inflammation, says Sass.
The Bottom Line
Unless you have a specific sensitivity to lectin-containing foods, there’s no reason to cut foods with lectins out of your diet entirely. Beans, whole grains and vegetables with lectins provide many boons to our health, so barring any specific reason to avoid them, you’ll reap the benefits in vitamins, nutrients and disease prevention.
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