Lectins have become a big topic of debate, and most people don’t even know what they are. And as with all controversial food topics, you will find experts on both sides of the fence. 

But before you add lectins to your “foods to avoid list,” know that every plant-based food contains lectins. They are almost impossible to avoid. Rest assured that when cooked properly, most lectins are inactive. 

And like gluten, lectins will affect some and not others. 

Below is everything you need to know about lectins—what they are, if they are bad for you, how you can digest them better, and how to tell if you have a sensitivity.

What are lectins?

Lectins are naturally occurring carbohydrate-binding proteins found in plants. Okay, so what does that mean? Think of lectins as a shield for plants. Lectins serve as a protective function for plants as they grow. The lectins ward off insects and pests so that the plant can survive. 

Animal studies have shown that when animals eat a plant with lectins, they can experience adverse effects. The negative effects of the lectins deter the animal from eating the plant. 

We generally associate lectins with legumes and nightshades, but they are in all plants—some more than others.

Lectins are an antinutrient. Antinutrients are a natural or synthetic compound that interferes with the body’s ability to absorb nutrients. Lectins can reduce the body’s ability to absorb certain minerals, such as calcium and iron. 

Humans are unable to digest lectins. When consumed, they pass through the digestive tract unchanged. 

Which foods contain lectins?

All plants contain some level of lectins. Below is a list of ten foods with some of the highest levels of lectins:

How do you reduce the effects of lectins?

It is important to know that not all lectins are harmful. Lectins are most potent in their raw state. When you cook foods containing lectins, you can often reduce or eliminate their effects. 

Since legumes have one of the highest concentrations of lectins, soaking legumes is the best way to break down the lectins. You will want to soak your legumes overnight, rinse and drain them, and boil them until they are soft. 

When cooking with foods such as tomatoes, eggplant, and squash, you will want to peel and deseed them. The most lectin-filled part of any plant is the peel and the seeds.

When reducing lectins in grains, the more a grain is unrefined, the more lectins it will have. People with digestive issues may do better eating more processed grains. Sprouting is also an excellent way to reduce lectins in grains.

Why do lectins cause inflammation?

Lectins cause inflammation by irritating the gut lining since our bodies can’t digest them. The lectins stick to the cells in your gut. When your gut lining becomes disrupted, this can lead to inflammation and other digestive issues. 

Leaky gut syndrome is an issue people often experience from lectins. Leaky gut happens when the lectins bind to the cells and damage the lining. Once the lining is damaged, toxins and harmful bacteria can pass through the gut lining and into the bloodstream. 

Some may experience an immune response from eating lectins. When the lectins bind to the cells and trigger inflammation, it can contribute to developing an autoimmune disease or further exasperate an autoimmune condition.

Are lectins bad for you?

There is no yes or no answer to this question. Lectins will affect each individual differently.

Some studies suggest that lectins can be harmful because they can interfere with the body’s ability to absorb nutrients and cause inflammation.

However, other studies suggest that lectins have health benefits, such as reducing the risk of cancer and heart disease. 

Although lectins are controversial, they are in nutrient-dense foods that provide a great source of vitamins and minerals. Focusing on reducing lectins from foods rather than eliminating them from your diet will be a more effective strategy. 

Overall, the research on lectins is mixed. If you do consume lectins, it is best to prepare them in a way that reduces their potential adverse effects. It is also important to know if you have a lectin intolerance.

How do you know if you have a lectin intolerance?

The symptoms of a lectin intolerance can vary from person to person. Some symptoms may include digestive issues such as bloating, gas, and diarrhea. Some people may also suffer from joint pain and skin rashes.

If you suspect you may be sensitive to lectins, you should try eliminating foods high in lectins from your diet. You will want to reintroduce them one at a time to determine which foods trigger symptoms.

There is virtually no such thing as a lectin-free diet since it is in every plant-based food. What you can do if you suspect you are having issues is lowering your exposure. A low-lectin diet would include grass-fed meats, fish, certain nuts and seeds, and cruciferous vegetables. 

Remember that we are all unique. What might work for one person might not work for another. Understanding what your body needs is the key to staying healthy.