The lectin-free diet is one of the many popular diets that is trending today. The diet advocates limiting or eliminating foods that are high in naturally occurring plant proteins called lectins. According to the diet creator, Dr. Steven Gundry, the central premise behind shunning these broad groups of proteins is because they are inflammatory, gut-irritating, and occasionally even toxic at high levels.
A fact sheet(1) published by the World Health Organization reinforces this belief by stating that having as few as 4 to 5 raw kidney beans (a food source which has the highest concentrations of the toxin called lectins) can cause severe stomach ache, vomiting, and diarrhea.
Given the extensive list of foods that contain lectin, however, is it possible to follow a lectin-free diet? This article entails everything you need to know about the lectin-free diet.
Lectins are naturally occurring proteins found in most plants, including grains, legumes, seeds, and even eggs and dairy products in smaller amounts. Dr. Gundry describes it as a plant’s self-preservation apparatus. They serve as a protective barrier for plants against insects, pests, and other microorganisms.
When ingested into the human body, however, lectin resists being broken down in the gut. In its active state, lectins can potentially disrupt digestion, cause intestinal damage and gut permeability or leaky gut, which can lead to inflammation and autoimmune diseases.
Benefits of Lean increasing amount of scientific evidence supports the health benefits of the Lection Free Diet which includes foods such as vegetables, grains, nuts, and legumes, etc.
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These foods are rich sources of protein, fiber, B vitamins, minerals, and healthy fats, and removing them from your diet for an extended period can result in potential deficiencies.
A lectin-free diet may also be particularly difficult for vegetarians or vegans as legumes, whole grains, nuts, and seeds are stapled vegan protein sources as well as providing essential dietary fiber.
Eating lectin foods may(2) lead to the formation of gas or gastric distress. Lectins bind to cell membranes lining the digestive tract and cause damage. Thus, a lectin-free diet will help you deal with irritations and food sensitivities.
The following are some foods that are high in lectins:
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Plant lectins have been found to possess anticancer properties and have great potential as cancer-fighting agents.
If you want to follow a lectin-free diet plan, here are some low lectin foods that you can include:
As many of the foods that are high in lectin pervade our regular diet, it can be challenging to eliminate these foods altogether. In order to reduce or limit the risks of lectins, there are a few things that you can do:
Lectins are most potent in their raw state. Cooking, especially using wet and high heat methods, can inactivate lectins and render them safe to eat.
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Soaking grains involves covering them with water and leaving it to rest before cooking. Lectins are water-soluble and typically found on the outer surface cells. Soaking is another way to reduce lectin content.
A third option is sprouting or fermenting beans and grains. Most lectins are in the seed coat of grains and beans. During germination, the seed coat is metabolized, which helps to eliminate lectins. Fermentation, on the other hand, produces beneficial bacteria that help to digest and convert toxic lectins.
Here is a sample five-day meal plan for those of you who would like to get started on a lectin-free diet.
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Lectins, in their raw or active state, have the potential to disrupt the physiology and function of cells and are often referred to as ‘anti-nutrients.’ They can interfere with the absorption of essential minerals such as phosphorus, iron, calcium, and zinc.
Also known as ‘indigestible proteins,’ lectins are further linked to a host of health problems such as Crohn’s disease, autoimmune diseases, irritable bowel syndrome, and other gastrointestinal conditions.
Therefore, it has been suggested that following a lectin-free diet can mitigate several chronic health issues, including acne, weight gain, cardiovascular disease, inflammation, and other autoimmune disorders. However, there is little science to back this up, and most of these claims rely heavily on anecdotal evidence.
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If you think you have lectin-intolerance and you want to adopt a lectin-free diet, try reducing your lectin intake by cooking such foods instead of eliminating them. Consult a nutritionist, if you suffer from gastrointestinal issues or inflammation. A nutritionist will be able to oversee a more efficient diet plan and provide alternate solutions for symptom management.
Sweet potatoes have low amounts of protein toxins like lectins and patatin and are, therefore, a safe choice if you are following a lectin-free diet.
No, avocados are lectin-free. Additionally, they are power-packed with antioxidants and high in good fats and fiber, which makes it one of the healthier food choices if you are on a lectin avoidance diet.
Lectins, when consumed raw, are shown to be resistant to human digestion and are widely known as ‘anti-nutrients’ because they block the absorption of nutrients from other foods. Additionally, some lectins can bind to the cells of the digestive tract, causing disruptions of cell membranes.