What are Lectins?
Lectins are a type of protein that can bind to sugar molecules and are considered by many to be an anti-nutrient. They are associated with many abnormal medical conditions to include chronic inflammation and autoimmune diseases. Ingesting large amount of lectins is thought to damage the gut wall and could result in a condition called leaky gut syndrome. Other associated conditions with chronic lectin consumption would include insulin resistance, and obesity.
Where are lectins found?
Lectins can be found in both plant and animals but plant-based lectins appear to be most damaging. Lectins are plants defense mechanism, which on some level, protect them from being eaten by us. Highest amount of lectins can be found in:
Legumes (peanuts, lentils and cashews)
Nightshade products (tomatoes, peppers, and white potatoes)
Grains: rice, oats, barley, wheat, quinoa, etc.
Peppers: bell and chili
Seeds: pumpkin, sunflower, chia
Squash: butternut, acorn squash, zucchini, pumpkin
Beans and peas
Dairy products from North American cows
Other: Corn, soy products, edamame
How are lectins damaging?
People are not able to digest lectins. So theoretically, most lectin containing products, such as seeds, should remain intact and pass through the gastrointestinal system without issue. However, underlying damage to the gastrointestinal system could allow lectins to get outside of the gut and into the bloodstream. Chronically ingesting foods high in lectins may also prevent the gut from repairing itself, leading to even more damage. Lastly, high lectin burden allows the tight junctions in our intestinal walls to become weakened. When the tight junctions become compromised, considerably more toxin and bacteria are able to pass readily into the bloodstream.
How are lectins reduce?
Generally speaking, one could reduce the concentration of lectins with high heat to include boiling or stewing. Soaking things like beans for several hours can also decrease the lectin burden resulting in overall and better health outcomes. Peeling /de-seeding tomatoes, cucumbers, peppers and potatoes will likewise help.
Foods with low lectin concentration:
Cruciferous vegetables: Broccoli, kale, cabbage, Brussels sprouts
Seafood: Especially wild caught
Avocados: Avocados are high in good fats and also pack a significant amount of fiber. This fruit is a great antioxidant and also lectin free.
Vegetables and herbs: Onions, celery, garlic, beets, carrots
Greens:Lettuce greens, spinach, fresh herbs, seaweed
Oils: Olive oil, coconut, hemp
Others: Green plantains, sweet potatoes
Final thoughts:
If you are having problems to include brain fog and nonspecific gastrointestinal issues, consider removing lectins from your diet for 30 days and reassess. People with known underlying bowel disorder include Crohn’s and Celiac disease are especially more susceptible to leaky gut syndrome. For people with underlying bowel disorder, a lectin free diet will be helpful.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this website are based upon the views of Dr. Walker and his experience. This product is not intended as medical advice nor to diagnose, treat, cure or prevent any disease. The information is likewise not to replace the advice of a qualified health care provider. The information provided herein is intended as a sharing of general knowledge only and is not intended to be, nor is it, medical advice or a substitute for medical advice. That being said, please consult your healthcare provider before using supplements or providing supplements to children under the age of 18. If you have or suspect you have, a specific medical condition or disease, please consult your healthcare provider.
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