What are lectins?

Let me tell you a little bit about these trouble-causing proteins called lectins. Lectins are naturally occurring protein found in a variety of foods. They are present in foods that most of us have been told are completely healthy. Grains, legumes, and nightshade vegetables include tomatoes, peppers, potatoes and other everyday produce. Some people, like me, have a not-so pleasant relationship with these proteins, while others seem to have no issue.

Why are lectins harmful to you?

It all starts with lectins’ ability to bind to sugars and carbohydrates in the body. This binding can cause inflammation and damage your digestive tract’s lining. Over time, this damage may lead to serious health issues like leaky gut syndrome, autoimmune disorders, and chronic inflammation [1].

But the harmful effects of lectins don’t stop there. They may also interfere with the absorption of certain nutrients like iron and zinc, leading to deficiencies that can cause various health problems. It’s no wonder many people have turned to a lectin-free diet to alleviate these symptoms and gain control of their health.

Are all lectins harmful?

By now, you may wonder if there are different kinds of lectins and if all are bad. There are many types of lectins that have different effects on our bodies. So the answer is not completely straightforward. Let me explain.

On one hand, many lectins have health benefits and are considered essential nutrients in our diet. For example, some lectins found in fruits, vegetables, and legumes have been found to have anti-inflammatory properties and may even help reduce the risk of chronic diseases such as cancer and heart disease.

But some lectins can be an issue for some people, causing digestive issues such as bloating, gas, and diarrhea. For example, lectins found in grains like wheat, rye, and barley can be particularly problematic for some people to digest. One type of lectin called wheat germ agglutinin (WGA) can bind to the lining of the digestive tract and interfere with nutrient absorption, leading to digestive issues and other potential health problems. Some people may also have an immune response to WGA, which can contribute to autoimmune disorders and inflammation.

You may also be familiar with gluten intolerance or celiac disease and may have heard of gluten. Gluten is not a lectin. However, gliadin is. Gliadin is one of the main components of gluten and is known to be problematic for some people, particularly those with celiac disease or non-celiac gluten sensitivity. When people with these conditions consume gliadin-containing foods, it can trigger an immune response that can damage the lining of the small intestine and cause a range of symptoms, including digestive issues, fatigue, joint pain, and more.

Lectins found in nightshade vegetables like tomatoes, potatoes, and peppers may also contribute to inflammation and autoimmune disorders in some people. For example, some people with conditions like rheumatoid arthritis or lupus may experience joint pain and inflammation after consuming nightshade vegetables.

The harmful effects of lectins can vary depending on a person’s sensitivity and overall health. Some people may be able to tolerate lectin-containing foods without any adverse effects, while others may experience significant symptoms. If you are experiencing negative symptoms like digestive issues, inflammation, or autoimmune disorders, it may be worth exploring a lectin-free diet to see if it helps to alleviate your symptoms.

Lectins and health conditions

According to Dr. Steven Gundry, author of “The Plant Paradox,” lectins can contribute to various health issues, including leaky gut syndrome, autoimmune disorders, and chronic inflammation.

Leaky gut syndrome occurs when the intestine’s lining becomes permeable, allowing toxins and harmful substances to leak into the bloodstream. This condition can lead to various adverse health effects, including digestive issues, inflammation, and autoimmune disorders. 

Lectins have also been shown to contribute to chronic inflammation, increasing the risk of various diseases, including cancer and heart disease. By incorporating natural lectin blockers into your diet, you can help to reduce the harmful effects of lectins and promote overall health and well-being.

If you have poor gut health, a sensitive gut, or an autoimmune disease, you’ll be relieved to know that blocking lectins with natural foods is possible. 

Are lectins or FODMAPs affecting your gut health?

A lot of the foods that are not allowed in the low FODMAP regimen are also on the high lectins list as well. This leads to the likelihood that it is not just the FODMAPs that are triggering issues in people who benefit from a low FODMAP diet. The cause of their gut issues could very well be lectins instead or as well [2].

Common symptoms of lectin sensitivity

Symptoms can include digestive problems such as bloating, gas, diarrhea, autoimmune disorders, and inflammation. Other symptoms may include fatigue, joint pain, brain fog, skin rashes, and difficulty losing weight. Suppose you are experiencing these symptoms and suspect lectin sensitivity may be to blame. In that case, it may be worth exploring natural lectin blockers to help alleviate your symptoms and promote better health.

Is it possible to block lectins?

If you’re experiencing symptoms related to lectin sensitivity, you may wonder if you can do anything to block their effects. Fortunately, there are several lectin blockers you can try.

What are natural lectin blockers?

Natural lectin blockers are foods that can help to block the adverse effects of lectins in the body. Six common foods can act as natural lectin blockers, including:

Okra: 

Okra is a vegetable rich in mucilage, a gel-like substance that can help block the effects of lectins in the digestive tract. Okra can also help to soothe inflammation and promote healing in the digestive tract.

Crustaceans: 

Crustaceans like shrimp, crab, and lobster are low in lectins and can help to block the effects of lectins in the body.

Bladderwrack (seaweed): 

Bladderwrack is a type of seaweed rich in iodine, a nutrient that can help block the effects of lectins in the body. Bladderwrack can also help to improve thyroid function and boost metabolism.

Pigs feet: 

While not everyone’s “cup of tea,” pigs’ feet are a traditional collagen-based food that can help soothe inflammation and heal the digestive tract.

Cranberries: 

Cranberries are low in lectins and can help to block the effects of lectins in the body. Cranberries are also rich in antioxidants and can help to boost immune function.  

Kiwifruit: 

Kiwifruit is rich in actinidin, an enzyme that can help to break down lectins in the digestive tract. Kiwifruit can also help to improve digestion and boost immune function.

How do natural lectin blockers work?

Natural lectin blockers are foods or compounds that can bind to lectins in the body, preventing them from causing harm. These natural lectin blockers work differently depending on the specific food or compound.

For example, some natural lectin blockers work by interfering with the lectin’s ability to bind to cells in the body. Lectins need to bind to specific sugars on the surface of cells to exert their effects. Natural lectin blockers like cranberries, for example, contain compounds that can bind to these sugars, preventing the lectin from binding to the cells and causing harm.

Other natural lectin blockers work by breaking down lectins in the digestive tract. For example, kiwifruit contains an enzyme called actinidin, which can help to break down lectins before they have a chance to cause harm.

Some natural lectin blockers prevent the absorption of lectins in the body. For example, okra contains a type of fiber called mucilage, which can help to bind to lectins in the digestive tract and prevent them from being absorbed into the body.

Overall, natural lectin blockers work by either binding to lectins, breaking them down, or preventing their absorption in the body. Doing so can help reduce the adverse effects of lectins on the body and promote overall health and well-being.

Do natural lectin blockers work?

Natural lectin blockers can relieve some, but not all, of my symptoms, especially when eating foods with high lectin content. Incorporating natural lectin blockers such as kiwi fruit or shrimp before consuming lectin-containing foods can help reduce inflammation and digestive issues. But, unfortunately, I can’t just eat some shrimp and go all-out on eating a burger, a burrito, or another high-lectin meal.

What are the best natural lectin blockers?

The best natural lectin blockers work for you as an individual. I am sensitive to lectins, and crustaceans, okra, cranberries, and kiwifruit work for me. I enjoy the taste and texture of each of these, so they are a pleasure to eat.

Call me a wimp, but pigs’ feet are not on my agenda to try; besides being natural lectin blockers, they are also a good source of collagen, which can help improve skin health, joint health, and digestion. Additionally, they contain essential nutrients like calcium, magnesium, and phosphorus, which are necessary for bone health.

Bladderwrack, however, is something I take daily. It has quite a pungent taste. Let your mind wander to a sunny day at a beach where a storm has washed up piles of seaweed if you can recall that heavy seaweed smell hanging in the air, you can imagine the taste of bladderwrack. You are probably aware that smell affects taste, so simply holding your nose while you drink a mix of bladderwrack and water will help.

Bladderwrack is a rich source of iodine, an essential mineral that plays a crucial role in supporting thyroid health by facilitating the production of two vital hormones, triiodothyronine (T3) and thyroxine (T4). These hormones contribute to the regulation of metabolism and aid in maintaining proper growth and neurological development.

Bladderwrack contains a variety of antioxidants, including phlorotannins, fucoxanthin, alginic acid, fucoidans, and vitamins A and C. Of these, phlorotannins and fucoxanthin are especially noteworthy for their potent antioxidant properties and their ability to combat free radicals, which are harmful compounds that can cause cellular damage and contribute to the development of chronic diseases and premature aging.

Considering all these health benefits, bladderwrack may now be on your “must try” list of natural lectin blockers. However, don’t be turned off by my earlier description. Many people add bladderwrack to a green smoothie so that other vegetables and lemon hide the taste.

Is it possible to reduce the lectin content in food?

Combining natural lectin blockers with a low-lectin diet and using cooking and food preparation methods that reduce lectin content in food is best to manage lectin sensitivity. 

Cooking methods such as soaking, fermenting, and pressure-cooking have been shown to reduce the lectin content in some foods. However, it’s important to note that cooking grains doesn’t reduce the lectin content sufficiently to avoid harming the gut. However, by cooking pulses and vegetables, lectins can be adequately reduced for people whose gut is not extremely sensitive to lectins.

There are several ways to neutralize lectins in food, including:

1. Cooking: Cooking can help to break down lectins and make them less harmful to the body. Boiling, roasting, and pressure cooking are all effective methods of reducing the lectin content in foods.
2. Soaking: Soaking beans, legumes, and grains in water for several hours or overnight can help reduce these foods’ lectin content.
3. Fermentation: Fermenting foods like sauerkraut, kefir, and yogurt can help to break down lectins and make them less harmful to the body.

Reducing lectins by cooking food in a pressure cooker

Here are some tips for cooking out lectins using a pressure cooker:

1. Soak your beans and legumes overnight before cooking. Doing this can reduce their lectin content and make them easier to digest.
2. Rinse your beans and legumes thoroughly before cooking.
3. Add plenty of water to your pressure cooker when cooking beans and legumes. The water will help to dilute the lectins and reduce their concentration in the final dish.
4. Cook your beans and legumes at high pressure for at least 15-20 minutes. Doing this will help to break down the lectins and make them more digestible.
5. Allow your pressure cooker to release pressure naturally for at least 10-15 minutes before removing any remaining pressure manually. Doing this will help to prevent the beans or legumes from becoming overcooked and mushy. 

Lectin blocker supplements

Supplements such as Lectin Shield by Gundry MD are available, containing lectin-blocking compounds in certain foods. While the supplement’s effectiveness may vary for each individual, it contains natural ingredients like N-acetyl D-glucosamine, Bladderwrack powder, Okra extract, Sodium alginate, Methylsulfonylmethane (MSM), Larch Arabinogalactans, and D-Mannose that have been shown to help block the adverse effects of lectins on the body.

Do lectin blockers help you lose weight?

While no scientific evidence indicates that lectin blockers help you lose weight, a lectin-free diet may help trim excess pounds. I lost a few kilograms when starting a lectin-free diet.

What is a lectin-free diet?

A lectin-free diet restricts foods high in lectins, including foods like grains, legumes, nightshade vegetables, and certain fruits and vegetables. A lectin-free diet aims to reduce inflammation and damage to the lining of the digestive tract and improve overall health and well-being.

The term “lectin-free diet” is technically incorrect, as it is virtually impossible to eliminate lectins from the diet. Lectins are present in many plant-based foods; some lectin consumption is likely unavoidable.

However, the term “lectin-free diet” is commonly used to refer to a diet that significantly reduces the intake of lectins that seem to cause the most harm to lectin-sensitive people. While a “lectin-free diet” may not be entirely accurate, it is a helpful shorthand for describing a dietary approach limiting problematic lectin intake.

Foods to avoid on a lectin-free diet

If you are following a lectin-free diet, there are certain foods that you should avoid. These include:

1. Grains: This includes wheat, barley, rye, and other gluten-containing grains.
2. Legumes: This includes beans, lentils, peas, and peanuts.
3. Nightshade vegetables: This includes tomatoes, peppers, eggplant, and potatoes.
4. Certain fruits and vegetables: This includes bananas, citrus fruits, grapes, and squash.

Foods that are low in lectins

If you are following a lectin-free diet, there are still plenty of foods that you can eat. 

These include:

Meat and poultry: Beef, chicken, pork, and turkey.

Meat and poultry are naturally low in lectins, making them an excellent option for those following a lectin-free diet. However, it is essential to note that animals fed grains and other lectin-containing foods may also store lectins in their meat. To minimize your lectin intake, opting for 100% grass-fed meat, pastured poultry and eggs, and wild game whenever possible is best. These animals are less likely to have been exposed to high levels of lectins in their diet, making them a healthier option for you. 

Seafood: Fish, shrimp, prawns, and other types of seafood.

It is essential to be mindful of the source of your seafood. Farmed seafood is often fed grains such as soy and corn, which can increase their lectin content.

To minimize your lectin intake, opt for wild-caught seafood whenever possible. Wild-caught seafood is generally lower in lectins and higher in beneficial nutrients like omega-3 fatty acids, making it a healthier option overall.

Some good choices include wild-caught salmon, sardines, and shrimp. By choosing wild-caught seafood over farmed options, you can enjoy the many health benefits of seafood while minimizing your lectin intake.

Low lectin vegetables

Here are some examples of lectin-free vegetables:

1. Leafy greens: This includes spinach, kale, lettuce, arugula, and collard greens. These vegetables are high in vitamins, minerals, and fiber and are a great addition to any diet.
2. Cruciferous vegetables: This includes broccoli, cauliflower, cabbage, Brussels sprouts, and bok choy. These vegetables are rich in nutrients and antioxidants and are known for their anti-inflammatory properties.
3. Root vegetables: This includes sweet potatoes, turnips, and beets. These vegetables are high in fiber and nutrients and can be roasted, mashed, or pureed for various dishes.
4. Allium vegetables: This includes onions, garlic, and leeks. These vegetables are rich in flavor and nutrients and can add depth and complexity to various dishes.
5. Sea vegetables: This includes seaweed and kelp. These vegetables are high in vitamins and minerals and are a great source of iodine and other essential nutrients.

Low lectin fruits

1. Avocado: This fruit is high in healthy fats and fiber and is low in lectins.
2. Olives: These fruits are high in healthy fats and antioxidants and are relatively low in lectins.
3. Berries: This includes strawberries, blueberries, raspberries, and blackberries.
4. Kiwi fruit: Kiwi fruit is a lectin-free fruit that can be enjoyed on a low-lectin or lectin-free diet. It is a good source of vitamin C and fiber. It is also one of the six lectin blockers.

A Comprehensive Summary of the Potential Health Benefits of a Lectin-Free Diet and Its Drawbacks

Potential Health Benefits of a Lectin-Free Diet

Lectins can bind to the cells lining the digestive tract, disrupting the breakdown and absorption of nutrients. Such interactions may also impact the growth and action of intestinal flora, possibly leading to autoimmune responses and contributing to inflammatory conditions like rheumatoid arthritis and type 1 diabetes. This has given rise to the anti-lectin movement, promoting the idea of avoiding or reducing lectin-rich foods in one’s daily diet.

Reduced inflammation, improved gut health, and metabolic health are potential benefits of a low-lectin diet. However, studies suggest that lectins, known to cause inflammation in the body, may also interfere with insulin signaling, leading to insulin resistance, obesity, and type 2 diabetes.By reducing lectin consumption, individuals may also lower inflammation and prevent chronic diseases such as arthritis, heart disease, and cancer.

A low-lectin diet may also benefit individuals with gut-related conditions, including inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS). It may improve gut health and reduce inflammation, bloating gas, and other digestive issues. Reducing the consumption of lectin-rich foods, opting for preparation methods that effectively neutralize lectins, and implementing natural lectin blockers may help individuals avoid gut inflammation and lessen the risk of developing autoimmune conditions in the long run. [3][4]

Potential Drawbacks of a Lectin-Free Diet

Eliminating lectin-rich foods may also lead to some potential drawbacks, including the risk of nutrient deficiencies and the elimination of healthy foods.

Many lectin-rich foods are also rich in fiber, vitamins, and minerals, which can result in nutrient deficiencies when eliminated from the diet. It’sTherefore, it’s essential to ensure that the diet is well-balanced and includes a variety of nutrient-rich foods.

Some lectin-rich foods, including legumes, whole grains, and fruits, are also considered healthy and essential for a balanced diet. By eliminating these foods, individuals may miss out on their health benefits.

How to Get Around These Potential Drawbacks of a Lectin-Free Diet

It’s essential to include a variety of nutrient-dense foods, such as vegetables, fruits, nuts, and seeds, to avoid nutrient deficiencies associated with a low-lectin diet. Supplements can also help ensure you’re getting all the necessary nutrients. In addition, consulting a registered dietitian or healthcare professional can identify potential nutrient deficiencies and develop a personalized nutrition plan.