Reduce Lectins in 8 Easy Steps!

With the popularity of diets like Paleo, Keto and Whole30, lectins are becoming increasingly popular. Lectins are proteins found in certain foods that can cause digestive discomfort and other health problems. Fortunately, there are ways to reduce your lectin intake while still being able to enjoy the foods you love. Here is a guide on how to reduce lectins in food

1. Avoid grains – Grains such as wheat, rye, oats and barley are all high in lectins. Try limiting or avoiding these grains or seek out gluten-free alternatives.
2. Choose legumes carefully – Legumes such as lentils, beans and peas contain some lectins but there are ways to reduce their levels by soaking them overnight before cooking them with an acidic liquid such as vinegar or lemon juice.
3. Go for low-lectin fruits and vegetables – Many fruits and vegetables contain some level of lectins but there are some varieties that have low amounts such as tomatoes, peppers, apples and oranges.
4. Eat more fermented foods – Fermented foods like kimchi, sauerkraut and kefir contain helpful probiotic bacteria that can help reduce the effects of lectins on the body’s digestive system.
5. Opt for grass fed meats – Animals raised on a grain-based diet may be fed with grains that contain high levels of lectins so look for grass-fed options instead which will contain lower amounts of this protein.
6. Avoid processed foods – Processed foods may also contain higher levels of lectin so try to replace them with more natural sources when possible.
7. Choose cooking methods wisely – Boiling, steaming and stirring frying has been found to reduce the levels of lectins present in food so opt for these preparation methods whenever possible instead of deep frying or grilling which tends to increase their presence in food items.(optional) You can also use supplements like guar gum which has been found to be effective at reducing blood sugar spikes caused by high amounts of dietary lectin consumption.(optional)
8. Eat only organic – Organic produce is free from pesticides which means less toxins entering the body via food.(optional)

Following these tips can help you minimize your intake of dietary lectin while still being able to enjoy a variety of delicious meals!