Lectins are a type of protein present in most plants, especially in legumes, beans and root vegetables. This type of protein can bind to carbohydrates and human cells such as intestinal cells, causing cellular damage. These compounds can be resistant to digestive enzymes. The best known and most problematic lectin is gluten.
Plants use lectins as defence compounds to repel bacteria, insects or pests. When consumed by humans, they can cause adverse gut reactions in some people.
Do lectins cause disease?
Well, lectins definitely are the subject of many nutritional debates! We know that humans can’t digest lectins, they generally pass through the gut unchanged. However, if a person’s digestive system is impaired (e.g. in Crohn’s disease or Celiac disease), lectins can get to the bloodstream where they can stimulate an immune system response causing inflammation.
It seems that most people have no problems with tolerating lectins. However, people with delicate guts or food sensitivities [1] who experience gut aches, nausea or cramps (among others) after eating high-lectin foods, may benefit from low lectin or even lectin-free diet.
The evidence suggests that wheat lectin can lead to conditions such as diabetes, obesity, rheumatoid arthritis and celiac disease [2]. After lectins bind to the gut wall, cracks or holes develop in the lining of the gut resulting in inflammation and leaky gut. [3]
Lectins can also stimulate insulin receptors and contribute to insulin resistance or it can bind to leptin, causing leptin resistance and contributing to weight gain. [4]
Lectins and histamine link
Lectins can increase histamine, an important part of the body’s natural immune response. Histamine can be beneficial to protect tissues by escorting allergens out of the system. However, when histamine stays in the system longer than necessary, it may hinder the healing process.
In healthy people histamine is rapidly eliminated from the body by two enzymes present in the gut: DAO (diamine oxidise) and HNMT (histamine n-methyltransferase). When the body is unable to break histamine down effectively, an excess of it accumulates contributing to histamine intolerance. [5]
This can lead to a cascade of symptoms, including allergic responses, bloating, anxiety, headaches, eczema and asthma. Two main causes of histamine accumulation are gut dysbiosis and a malfunction of the DAO enzyme. Genetic predisposition and gut conditions are two major factors that can impact functioning of the DAO enzyme.
How to reduce or remove lectins from foods
The good news is you don’t have to give up beans or lentils if you enjoy them! Lectins are easy to reduce from most foods before you eat them by:
- Pressure cooking is a great method to reduce lectins in grains. Rinse and soak any grains in 2-3 changes of water before pressure cooking them.
- Sprouting can dramatically reduce the amount of lectins
- If foods such as cucumber, eggplants and tomatoes are your favourites and you cannot give them up, make sure you peel and deseed them.
- Fermentation can also reduce lectins in certain foods such as soy (miso), cucumber (pickles) and kombucha.
- Reduce the amount and frequency of lectin-rich foods in the diet.
Important: some people with inflammatory gut disorders are very sensitive to lectins. Even small amounts of lectins can trigger the symptoms. Therefore, for them a low lectin or lectin-free diet is recommended.
Is the lectin-free diet right for me?
While the focus of a lectin-free/reduced diet is to decrease or remove them from foods, it may also limit some nutrient-rich foods, so care must be taken to help support the transition and make sure all of the dietary requirements are met.
Like any major changes to the diet, it is important to consult your nutritionist or naturopath first to make sure a lectin-reduced diet is right for you. Dietary changes may play an integral role in improving a person’s health outcomes and these adjustments often work well alongside supplementation and lifestyle modifications.
Contact me if you’d like help with the best diet for you. [6]
No two individuals will experience symptoms of high lectin foods in the same way. A diet high in lectins can result in symptoms that are mild to severe or acute to chronic, and people can experience any range of symptoms including, but not limited to, heightened pain, poor sleep, stiffness, asthma, IBS, headaches, poor focus or loss of energy.
Sample lectin-free daily menu
Breakfast
- Cereal (cooked millet, shredded coconut, almond milk), macadamia nuts and berries OR
- Omelette (organic eggs, garlic, mushroom and fennel) with baby spinach
Morning snack
- Green smoothie (apple, kiwi fruit, kale, mint and lemon) plus protein powder e.g. collagen OR
- Half avocado [7]
Lunch
- Salad with grilled chicken breast with roasted sweet potato, leek, lettuce, green apple and vinaigrette dressing
Afternoon snack
Coconut flour paleo wrap with pickled beetroots, endive, parsley and hemp seed pesto or pine nuts (small handful). A sprinkle of sesame seeds to top it.
Dinner
Fresh salmon (small amount) or white fish (regular amount) with cauliflower rice, mushrooms and asparagus
Lectins: list of foods to enjoy and avoid
I’ve put together a list of foods high- and low- in lectins. Download it here:
LECTIN LEVELS IN FOODS DOWNLOAD [8]
If you’re looking for an online nutritionist [9], feel free to get in touch to discuss your health concerns and how I can help. Find out about my therapeutic methods and practice by reading the Let me show you how [10] page and Frequently asked questions. [11]
Get in touch by clicking here. [12]
Good health and blessings
[13]
Joanna Sochan
Holistic Health and Lifestyle Therapist
Natural and Lifestyle Therapies for Abundant Health and Wellbeing
Additional resources
- 12 Top plant-based proteins and meal suggestions [14]
- Optimal healthy gut diet plan – a case study [15]
- Gut health and hormones: how microbiome regulates estrogen levels [16]
Disclaimer: The above material is for informational and educational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical advice, diagnosis, treatment, prescription or recommendation. All viewers of this content, especially those taking prescription or over-the-counter medications, should not make any changes in their health regimen or diet before first consulting a doctor or other qualified health provider with any questions they may have regarding a medical condition or their particular circumstances.
Joanna Sochan is a Natural Therapist and founder of Naturimedica Wholistic Wellcare. She has a passion for helping clients transform their lives by becoming healthy and well naturally. Joanna has 12+ years experience in clinical practice and has special interest in solving complex cases, gut health, food sensitivities, hormone imbalances, autoimmune disorders and weight loss. She helps clients individually (mostly online) Australia-wide and also offers online therapeutic programs, eCourses and self-help eBooks. View full bio [17].