It is also worth noting that while lectins have been linked to various health issues, they also have some potential health benefits. For example, some studies have suggested that specific plant lectins may have anti-cancer properties and help lower cholesterol levels. Additionally, some research has indicated that lectins may play a role in effective immune system function. So not all lectins are harmful to all people. However, in some people can lectins can cause or exacerbate debilitating gut issues and autoimmune conditions, so it’s important for them to understand how to reduce lectins in foods.

What foods have lectins?

Let’s explore high-lectin and low-lectin foods so that you know what can and can’t be eaten on a lectin-reduced diet. Later in this post we’ll talk about how to reduce the lectins in foods, but right now we’re going to look at a high and low lectin food chart first.

What are the High Lectin Foods?

Below is a high lectins food list, organized by food group. This not a complete high lectins food list. It is intended to be a basic overview. There are many more high lectin foods that need to be avoided by people who have lectin sensitivity.

High lectin foods:

Other Vegetables and Fruits

• Squash
• Cucumbers
• Melons
• Pumpkins
• Zucchini
• Ripe bananas
• Ripe mango
• Ripe papaya

High lectin foods:

Nuts and Seeds:

• Cashews
• Peanuts
• Sunflower seeds
• Pumpkin seeds

What are the Low Lectin Foods?

Remember that some people may still be sensitive to certain low lectin foods, so paying attention to your body’s reactions and adjusting your diet accordingly is important. Additionally, fillers and additives are often used for manufactured products such as milk and cheese, so be very careful to read the label and choose products wisely.

Below is a low lectins food list. This is not a complete low lectins food list. It is a basic overview of some common low lectin foods.

Low lectin foods:

Fats and Oils

• Olive oil
• Coconut oil
• Avocado oil
• Ghee
• Grass-fed butter (French butter is usually grass fed)

Low lectin foods:

Dairy and Dairy Alternatives

• A2 milk
• Goats milk
• Almond milk
• Coconut cream
• Coconut yogurt
• A2 cheese
• Goats cheese

Common questions about lectin content of specific foods 

Some common foods that we get asked about all the time are: 

Are eggs high in lectins?

According to Dr. Gundry, eggs are generally low in lectins and can be included in a lectin-free diet. However, he recommends consuming only pasture-raised eggs rather than conventionally raised eggs, as conventionally grown eggs may contain traces of lectins due to the chicken’s diet. Additionally, Dr. Gundry recommends avoiding egg whites as they have an avidin protein that can bind to biotin, a B vitamin, and reduce its absorption in the body.

Does almond milk have lectins?

Almond milk is generally considered a low-lectin alternative to cow’s milk; however, some almond milk may contain lectins, and other inflammatory ingredients, depending on how it is processed. Almonds contain lectins, but soaking and sprouting can reduce their lectin content. 

Removing the skin can also remove lectin content, as most of the lectins are in the skin. However, some commercial brands of almond milk may not go through this process and may still contain lectins. Therefore, it is recommended to check almond milk’s ingredients and processing methods before consuming it on a lectin-free diet. 

It’s also important to note that many brands add additional ingredients to change the consistency or flavor of the milk. Unfortunately, some of these ingredients can increase the lectin content. For example, carrageenan is a typical thickener used in many commercial almond milk products, but it has been linked to inflammation and digestive issues in some studies. 

Guar gum and xanthan gum are other common thickeners that can also contribute to digestive problems in some individuals. Other additives to be aware of include sweeteners like cane sugar or high-fructose corn syrup, which can also contribute to health issues if consumed in excess. 

We choose unsweetened, organic almond milk with minimal additives to avoid these additional ingredients and potential lectin content.

Is oatmeal high in lectins?

Oatmeal is high in lectins. Oats contain a type of lectin known as oat agglutinin, which can harm the gut lining and contribute to inflammation. Dr. Gundry suggests limiting or avoiding high-lectin foods such as oats to improve gut health and reduce the risk of chronic diseases. Instead, he recommends consuming low-lectin foods such as leafy greens, cruciferous vegetables, and healthy fats like avocado and olive oil.

Are bananas high in lectins?

Green or unripe bananas are allowed as they contain fewer lectins than ripe bananas. However, ripe bananas are high in lectins and should be avoided or consumed in moderation. 

How to reduce lectins in foods?

We all want to enjoy a varied diet that includes our favorite foods. After all, so much of life revolves around eating, and our favorite foods can bring joy. But conversely, being told we can’t enjoy our favorite foods can be upsetting and even depressing. That’s why it’s important for people who are sensitive to lectins to understand how to reduce the lectins in foods.

And that’s probably what brought you here. You probably want to increase the variety of foods you can eat, release yourself from a “food jail,” and enjoy your favorite tastes and foods without suffering the consequences. It is possible to enjoy an abundance of delicious foods on a lectin free diet or the Plant Paradox Diet. You can do this by learning how to reduce the lectins in foods, and learning what foods to avoid and include. 

From soaking and sprouting to pressure cooking and fermenting, we explore which ways are viable for reducing the lectin content in your diet and improve your overall health and well-being. So let’s jump in!

Does sprouting beans and grain reduce lectins? 

While plant sprouts are known to contain high levels of nutrients, the lectin content in some sprouts, which are baby plants, and very high; this is because plants have evolved to protect themselves from predators that want to eat them by creating high amounts of lectins at their most vulnerable times. For this reason, here at Gentle and Calm, we don’t eat sprouted grains. Sprouted leafy greens that don’t contain lectins are on our “yes list,” though. 

Does soaking beans reduce lectins?

Soaking beans and grains can help reduce the lectin content in these foods. 

Soaking beans in water for a prolonged period can help to activate enzymes that break down lectins and other anti-nutrients in the beans. This can make the beans easier to digest and improve their nutritional profile. We’ll discuss this in further detail below. 

Does cooking foods reduce lectins?

Cooking can destroy or significantly reduce the lectin content in many foods. If you want to know how to reduce the lectins in foods, cooking is going to be the most effective method. However, the amount of lectin reduction can vary depending on the cooking method and duration. Pressure cooking is the most effective, practical way, and the only one we recommend. Boiling, roasting, baking, and grilling are often insufficient to reduce their levels significantly. For beans and lentils soak them then pressure cook them. 

Dr. Gundry recommends that people with lectin sensitivity or autoimmune conditions still limit their intake of high-lectin foods, even if they are cooked. In addition, pressure cooking to reduce lectins should only be done once a person has significantly healed their gut.

Adding Lemon Juice or Vinegar

You may be wondering if adding lemon juice or vinegar to foods can help neutralize lectin content because the acidic properties they possess. I have found no scientific studies to support this theory. However, lemon juice and vinegar have both been shown to have some potential health benefits. 

Lemon juice is a good source of vitamin C, which is an important antioxidant that helps protect your cells from damage caused by harmful molecules called free radicals. It also contains other beneficial compounds like citric acid, which may help improve digestion and boost metabolism. Vinegar, on the other hand, has been shown to help regulate blood sugar levels and may even promote weight loss. This is because the acetic acid in vinegar may help slow down the digestion of carbohydrates and increase feelings of fullness. 

While neither lemon juice nor vinegar have been proven to neutralize lectin content, they can both be a healthy addition to your diet in moderation. Just be sure to introduce lemon and vinegar to your diet in small does, and monitor your gut’s response. Personally, while lemon has been a positive addition to my diet, vinegar seems to cause me brain fog. Every body is different, so be observant and adjust your diet according to how your bod responds. 

Removing the Skin and Seeds of Fruits and Vegetables

If you want to know how to reduce the lectin content in food, another effective way is to remove the skin and seeds of some fruits and vegetables with high levels of lectins. However, it is essential to note that some fruits and vegetables have lectins primarily in their flesh, so simply removing the skin and seeds may not significantly reduce the lectin content. To ensure you are reducing lectins as much as possible, peel and deseed vegetables that have lectins, then pressure cook them. 

Fermentation to reduce lectins (and other anti-nutrients)

Fermentation is a traditional method of food preparation that enhances the bioavailability of micronutrients while reducing anti-nutrients. Fermentation is a process that involves the use of beneficial bacteria and yeasts to break down sugars and other compounds in foods. During this process, the bacteria and yeasts consume some of the lectins in the food, which can help reduce the overall lectin content. This technique is useful for any plant but is especially helpful for grains, beans, nightshades, and cucurbits.

Fermented foods low in lectins include sauerkraut, kimchi, and fermented vegetables. On the Plant Paradox Program, fermented soybean products like miso and tempeh are allowed, but only if they’re certified organic to avoid GMOs and glyphosate contamination. Fermented vegetables including peppers, are allowed on the Plant Paradox diet, so spicy kimchi, Sriracha Hot Sauce and Tabasco Red, are also acceptable. 

While wheat, barley, and oats are typically not allowed on a lectin-free diet, organic sourdough bread can be an exception, because it goes through the fermentation process. And even though they are lectin free and gluten-free, grains like millet, sorghum, and teff contain anti-nutrients like phytic acid. However by using the sourdough method when baking bread with these grains, you can neutralize the anti-nutrients.

The ingredient-specific list: how to reduce lectins in foods

How to reduce lectins in beans

Does soaking beans reduce lectins? From experience, I recommend soaking beans overnight before cooking to reduce their lectin content. Then, soak the beans in water for at least 12 hours before cooking. Additionally, I suggest pressure cooking or slow cooking beans, as these methods have been shown to reduce lectin content more than traditional boiling. 

Discarding the soaking and cooking water is also recommended as they may contain higher concentrations of lectins. Taking these steps to prepare and cook beans properly can help reduce the lectin content and make them a safer food option for those following a lectin-free diet.

How to reduce lectins in potatoes

Cook potatoes thoroughly and use a pressure cooker. Like beans, soaking potatoes in water can also help reduce lectin content. Soaking them in salt water for at least 6 hours before cooking can help. Peeling potatoes and discarding sprouts or green parts can also help reduce lectin content. It is essential to cook potatoes thoroughly and avoid undercooked or raw potatoes containing high lectins.

How to reduce lectins in tomatoes

The lectin content in tomatoes can be reduced by removing their skin and seeds, which are the parts of the tomato that contain the highest concentration of lectins. Additionally, pressure-cooking tomatoes can also help to reduce their lectin content. However, it’s important to note that some lectins may remain in the tomato even with these methods. Therefore, moderation and variety are key when incorporating tomatoes into your diet.   

How to reduce lectins in rice

Basmati rice is considered the lowest lectin rice due to its unique properties, however it needs to be pressure cooked to sufficiently reduce lectin levels to a “safe” level. To reduce the lectin content in basmati rice, you can pressure cook it.

However, it’s important to note that the rice should be cooled in the refrigerator before consuming or reheating it for optimal nutritional benefits. Freshly cooked rice contains simple starches with a high glycemic index, which can cause a spike in glucose levels. Cooling the rice converts these simple starches into resistant starches, which have a lower impact on glucose levels.

How to reduce lectins in chia seeds, and should we?

Chia seeds are tiny seeds from the flowering chia plant, a member of the mint family, cultivated for centuries in Central and Southern Mexico and Guatemala. 

Chia seeds, at first, can appear to be a great source of nutrition, but they also contain lectins and other anti-nutrients. Could soaking chia seeds remove lectins? Is this a good idea? A quick look at Google shows several blog posts saying that lectins in chia seeds can be reduced through soaking. 

But here at Gentle and Calm, we don’t soak chia seeds because we don’t consume them. Why? Although chia seeds contain omega-3 fatty acids, the primary fatty acid in chia seeds is alpha-linolenic acid (ALA), which needs to be converted to EPA or DHA to benefit the body. However, humans are less than efficient in converting ALA to either EPA or DHA, making chia seeds less of a superfood than it initially seems. Additionally, when consumed excessively, the high fiber content of chia seeds can lead to digestive issues like abdominal discomfort, gas, bloating, and constipation. 

How to reduce lectins in oats

At Gentle and Calm, we don’t include oats in our diet due to their high lectin content. Even pressure cooking them may not reduce the lectin content to safe levels. In addition, oats are reported to cause inflammation in the gut and other health issues. Therefore, we avoid oats altogether. Instead, we cook with millet and sorghum, low-lectin grain alternatives. 

How to reduce lectins in lentils

Lentils are a popular legume that is packed with nutrients such as fiber, protein, and minerals. However, they also contain lectins. We reduce lectins in lentils by soaking them for at least 24 hours before cooking and then cooking them in a pressure cooker. Soaking the lentils allows enzymes to break down the lectins, while pressure cooking further breaks them down and makes them easier to digest. We also suggest removing the water used for soaking and cooking lentils to reduce lectin levels further.

Are canned lentils, beans, and chickpeas lectin-free?

If you want to know how to reduce lectins in foods, it’s good to know that many canned lentils, beans, and chickpeas are considered low in lectins. Why? Because these legumes are often pressure cooked in the can. However, you may want to check with the manufacturer that this is the case and also to choose a brand that doesn’t add any preservatives or harmful chemicals to the product.

Many people who care about health are concerned about the lining inn the cans. Most canned foods have a coating on the can to prevent the food from coming into contact with the metal. Unfortunately, this coating can be made from a plastic called bisphenol A (BPA), which has been linked to health problems such as obesity, diabetes, and cancer. However, many companies have switched to BPA-free coatings. It’s wise to check the product’s label, or contact the company, to see if the products are packed in cans that contain BPA.

What to do in situations where you can’t avoid lectins?

With all this talk about  how to reduce the lectins in foods, what high lectin foods to avoid and which low lectin foods to enjoy, there are often situations in which you may not have control over the cooking or preparation. For example, when eating at restaurants, on holidays, or attending events such as conferences, it can be challenging to know what ingredients have gone into the food being served. Similarly, it can be challenging to refrain from lectins entirely when dining at a friend’s house or travelling.

In these situations, there are a few strategies that can be helpful: 

Choose the best options: Look for dishes made with lower-lectin ingredients or ask for modifications, such as removing certain ingredients. For example, choose a salad with oil and vinegar instead of a salad with croutons and creamy dressing. 

Plan ahead: If you know that you will be eating out or at an event with limited options, eat a lectin-free meal beforehand to help reduce the impact of any lectins you may consume. 

Bring your own food: Consider bringing your food to events or gatherings to ensure a lectin-free option. 

Be mindful of portion sizes: If you eat high-lectin foods, limit the portion size to minimize the impact. 

Eat natural lectin blockers: There are six natural lectin blockers that you can consume before, or along with, your food. These are okra, crustaceans, bladderwrack (seaweed), pigs feet, cranberries and kiwifruit.

Take a lectin blocker supplement: Another option to consider when it may be challenging to avoid lectins is to take a lectin blocker supplement with you. These supplements are designed to bind to lectins in the digestive tract, preventing them from causing harm. 

Dr. Gundry Lectin Blocker supplement

Dr. Gundry’s Lectin Shield is a dietary supplement designed to help block the harmful effects of lectins, which are found in many plant-based foods. The supplement contains natural compounds that have been shown to bind to lectins and prevent them from damaging the gut lining and causing inflammation.

The active ingredients in Lectin Shield include N-Acetyl D-Glucosamine, Bladderwrack, Okra extract, and D-Mannose, which work together to neutralize lectins and support a healthy gut microbiome. N-Acetyl D-Glucosamine is a naturally occurring amino sugar that helps to block the attachment of lectins to cells in the gut. Bladderwrack is a type of seaweed that contains fucoidan, a compound that has been shown to help reduce inflammation and protect against oxidative stress. Okra extract is rich in antioxidants and has been traditionally used to support digestive health. D-Mannose is a simple sugar that helps to maintain the health of the urinary tract and prevent bacterial infections.

Lectin Shield is intended to be taken before meals to help block the effects of lectins and support digestive health. As with any dietary supplement, it is important to speak with a healthcare professional before use.

We’ve already established that lectins can be inflammatory, but are lectins on our top ten inflammatory foods list? Let’s take a look. 

What are the ten most inflammatory foods, and are lectins on the list?

Inflammation is a natural immune system response due to injury or infection. However, chronic inflammation has been linked to various health issues, including heart disease, diabetes, and autoimmune disorders.

When your gut is inflamed, you can experience symptoms such as lack of energy, chronic fatigue, insomnia, difficulty falling asleep or staying asleep, brain fog, lack of mental clarity and focus, poor digestion, irregular bowel movements, and gut pain. While many factors can contribute to inflammation, diet plays a significant role. Reducing your intake of certain types of foods can help reduce inflammation, and other modifications to lifestyle habits can make it easier to cope.

Here are ten foods, in no particular order, that are often considered to be highly inflammatory:

Sugar: Consuming large amounts can trigger inflammation and contribute to insulin resistance and other health issues.

Trans fats: Trans fats, found in many processed foods and baked goods, can contribute to inflammation and have been linked to an elevated risk of heart disease.

Vegetable oils: Certain vegetable oils, including soybean, corn, and sunflower oils, are high in omega-6 fatty acids, contributing to inflammation when consumed in excess.

Refined carbohydrates: Highly processed grains and other refined carbohydrates can cause a rapid spike in blood sugar levels, triggering inflammation.

Dairy: Some people may be sensitive to dairy proteins, contributing to inflammation and other digestive issues.

Red meat: While lean cuts of red meat can make up a healthy part of a balanced diet, consuming too much red meat has been linked to inflammation and a higher risk of health issues.

Alcohol: Drinking too much alcohol can trigger inflammation and damage the liver.

Processed meat: Processed meats like hot dogs and bacon have been linked to inflammation and an increased risk of specific health issues.

Artificial sweeteners: Some studies have suggested that, like sugar, artificial sweeteners like aspartame and sucralose may trigger inflammation in the body.

Lectins: For people with lectin intolerance, gut inflammation, and many autoimmune conditions, lectins can be highly inflammatory. And did you know that gluten is a type of lectin? So if you have celiac disease or gluten sensitivity, consuming gluten can trigger an immune response that leads to inflammation and other health issues. If you are sensitive to lectins, you’ll want to take note of how to reduce lectins in foods.

What foods does Dr. Gundry say to avoid?

According to Dr. Gundry, the following foods should be avoided or minimized to support gut health and overall well-being:

Grains: This includes all grains, including wheat, rice, corn, and oats.

Legumes: Beans, lentils, and peas are high in lectins and should be avoided or minimized on a lectin-free diet.

Nightshade vegetables: This includes tomatoes, peppers, eggplant, and potatoes.

Dairy: A1 Milk, cheese, and other dairy products. A2 dairy products are fine, in moderation.

Some red meat:  Dr. Gundry suggests that Red meat that is not 100% grass-fed and grass-finished or wild game should be avoided.

Alcohol: Most alcohol is off limits; however, accordingly to Dr. Gundry, Champagne (6 oz a day), Red wine (6 oz a day), or dark spirits (1 oz a day). Not that it’s “or,” not “and”!

Artificial sweeteners: Some artificial sweeteners are on Dr. Gundry’s no list. These include:

• Saccharin; Sweet’N Low, Sweet Twin, and Necta Sweet,
• Aspartame; Equal and NutraSweet
• Acesulfame K; also in Equal and NutraSweet
• Sucralose; Splenda

What Are the Symptoms of Too Much Lectin?

If you eat a diet high in lectins or have lectin sensitivity, you may experience symptoms such as:

Digestive issues: Bloating, gas, constipation, diarrhea, abdominal pain, and nausea are common symptoms of lectin sensitivity.

Joint pain and inflammation: Lectins may contribute to joint pain and inflammation in some people.

Skin problems: Lectins can cause some people skin irritation, rashes, and hives.

Fatigue and brain fog: Lectins may cause fatigue and brain fog in some people.

Allergic reactions: In rare cases, lectins can cause an allergic reaction ranging from mild to severe.

Learning how to reduce lectins in foods can help alleviate these symptoms associated with lectin sensitivity.

Do Lectins Cause Weight Gain?

Dr. Gundry believes lectins can contribute to weight gain and other health problems. Lectins can bind to carbohydrates in the body and interfere with the absorption of nutrients, leading to inflammation and other digestive issues, leading to weight gain. 

In addition, lectins have been found to disrupt the gut microbiome. The microbiome is the collection of microorganisms that live along the digestive tract and play a crucial role in overall health. Disruption of the gut microbiome can contribute to weight gain and other health problems. If this sounds like it could be affecting you, you may been keenly interested in learning how to reduce lectins in foods, and implementing what you have learned in this post, in your diet.

In summary – How to reduce lectins in foods

Lectins are a protein found in many plant foods. While they can provide health benefits, such as reducing the risk of chronic diseases, they can also be harmful in large amounts or for those with lectin sensitivity. If you want to know how to reduce lectins in foods, you can avoid high-lectin foods or prepare foods in the ways we have discussed, to reduce their lectin content. This includes soaking, sprouting, fermenting, peel and deseeding, or pressure cooking them thoroughly. However pressure cooking does not reduce the lectin content in many grains.

However, not all lectin-containing foods are unhealthy, and a balanced diet that includes a variety of plant foods can provide numerous health benefits for most people. If you suspect that you have lectin sensitivity or experience symptoms related to lectin consumption, consult a healthcare professional.

While lectins are a controversial topic in the nutrition world, if you have a sensitive gut, an unbalanced gut microbiome, leaky gut, SIBO, IBS, Crohn’s Disease, or an autoimmune condition, you may like to try a lectin free diet. By avoiding or minimizing high-lectin foods, and learning how to reduce lectins in foods by cooking and preparing foods in a way that reduces lectin content, you can help to support your gut health and overall well-being. This may result in decreased symptoms or healing. 

Get The Gentle and Calm Gut eBook: How to reduce lectins in foods & follow a lectin-free diet

If you continue to have trouble with gut health, it may be helpful to speak with a healthcare provider. With the proper techniques and support, you can improve your sleep quality you need for optimal health and well-being. Until then, you may find that nurturing your gut microbiome through a lectin-free diet provides gentle support.

Learn how to reduce lectins in foods and how I supported my gut for improved health and wellbeing: