The Truth Behind Lectins

• Grain-fed/non-organic dairy products, fish, meat and poultry

• Grains: barley, bulger, quinoa, buckwheat, kamut, rye, spelt, wheat, oats

• Legumes

• Beans

• Lentils

• Oils: Canola, cottonseed, peanut, safflower, and sunflower seed

• Nuts: Almonds, cashews, pine nuts, hazelnuts

• Seeds: Sunflower, sesame

• Melons, corn, cucumbers, eggplant, peppers, pumpkin, squash, tomatoes

• Agave, sugar, artificial sweeteners

LOWER LECTIN DIETS

Team DLW recommends following a low lectin diet only as a short-term plan for individuals with known autoimmune diseases, complex gut issues, or severe inflammation.

Low Lectin List

• Fruits: Apples, berries (strawberries, blueberries, raspberries), cherries, kiwi, nectarines, pomegranate, peaches, coconut and citrus

• Vegetables: Arugula, artichokes, asparagus, beets, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celery, kale, leafy greens, leeks, mushrooms, okra, onions, radish, scallions, swiss chard

• Animal Protein: Grass-fed dairy and meat products, wild caught seafood, organic eggs

• Oils: Coconut, olive, avocado, macadamia, walnut

• Nuts/Seeds: Macadamia, pecans, pistachios, walnuts, chestnuts, flaxseed, hemp, chia, pumpkin seeds.

• Grains: Amaranth, millet, wild rice

REDUCING LECTINS

Traditional cooking methods such as soaking, sprouting, pressure cooking and fermenting can reduce lectin contents within foods.

• Boiling or cooking foods so that the foods containing lectins have exposure to heat and water for several minutes can reduce lectins.

• Soaking grains, legumes and seeds can help reduce lectin content. The best way to do this is to submerge the food in water with 1 T. of apple cider vinegar or lemon juice and to allow the foods to soak for 4-24 hours. Soaking foods can make them more digestible and can also make the nutrients more bioavailable.

• Sprouting grains, legumes and seeds on your own or purchasing pre-sprouted food items can help reduce lectin content.

• Fermentation can also reduce lectins, as during the process of using bacteria or yeast to convert carbohydrates to alcohol or organic acids, the lectin proteins are actually consumed by bacteria.

*** NOTE: Dry heat such as grilling, air frying, baking and roasting can in some instances increase lectins.***

As with all topics related to nutrition both the pros and cons must be considered and there is not a universal approach that works for everyone. Low-lectin diets can be highly restrictive and difficult to follow as they reduce and eliminate many nutrient dense foods. Keeping this in consideration, a low lectin diet should only be followed if medically necessary and the diet should be monitored under the guidance of a nutrition or medical professional. In most instances, low lectin diets can be a short-term option for those with autoimmune diseases, complex gut issues, or severe inflammation. If you have more questions about lectins or are curious about a low lectin diet please reach out to Team DLW, we are here to support you!

References

Gong, T., Wang, X., Yang, Y., Yan, Y., Yu, C., Zhou, R., & Jiang, W. (2017, March 1). Plant lectins activate the NLRP3 inflammasome to promote inflammatory disorders. American Association of Immunologists.

Hamid, R., & Masood, A. (2009). Dietary lectins as disease causing toxicants. Science Alert: Research Papers, Journals, Authors, Publishers.

Kilpatrik, D. C. (2002, July 11). Animal Lectins: A historical introduction and overview. Biochimica et Biophysica Acta (BBA) – General Subjects.

Lagarda-Diaz, I., Guzman-Partida, A. M., & Vazquez-Moreno, L. (2017, June 12). Legume lectins: Proteins with diverse applications.

Lipski, E. (2020). Digestive wellness: Strengthen the immune system and prevent disease through healthy digestion. McGraw-Hill.

Oppenheim, J. D., & Nachbar, M. S. (1979, July 1). Lectins in the United States Diet: A survey of lectins in commonly consumed foods and a review of the literature. The American Journal of Clinical Nutrition.

Souza, M. A., Carvalho, F. C., Ruas, L. P., Ricci-Azevedo, R., & Roque-Barreira, M. C. (2013, January 9). The immunomodulatory effect of plant lectins: A review with emphasis on ARTINM Properties – Glycoconjugate Journal. SpringerLink.

Van Damme, E. J., Peumans, W. J., Pusztai, A., & Bardocz, S. (1998). Handbook of plant lectins: Properties and biomedical application. J. Willey & Sons.

Vojdani, A. (2015). Lectins, agglutinins, and their roles in autoimmune reactivities. Alternative therapies in health and medicine.

Lagarda-Diaz, I., Guzman-Partida, A. M., & Vazquez-Moreno, L. (2017, June 12). Legume lectins: Proteins with diverse applications. MDPI.