Lectins are a type of protein found in many foods, especially in plants. They are often referred to as “sticky” proteins because they can bind to carbohydrates and other molecules in the body. Some lectins are harmless, but others can be harmful to the digestive system and cause an immune response.
Lectins are considered an important defense mechanism for plants, as they have the ability to deter predators such as insects and other animals. However, when consumed in high amounts, they can cause digestive discomfort and potentially harm the gut lining.
Lectins have been the subject of much debate in recent years, with some experts advocating for a lectin-free diet to improve health and others maintaining that they are a natural and essential component of a healthy diet. It is important to consult a qualified healthcare professional to determine the right approach for your individual health needs.
Foods that are high in lectins include legumes such as beans, lentils, and peanuts; grains including wheat, barley, and oats; nightshade vegetables like tomatoes, peppers, and eggplant; dairy products; eggs; nuts and seeds; shellfish; and some fruits. Some of these foods also contain other compounds that can interfere with the absorption of lectins, so it’s important to cook them properly before eating. Lectin-free options include leafy greens, avocados, citrus fruits, mushrooms, onions, garlic, and cruciferous veggies such as broccoli and cauliflower.
- Dr. Steven Gundry’s The Plant Paradox
- William Davis’ Wheat Belly
- Jeff Leach’s Lectin Avoidance Diet
- Dr. Amy Myers’ The Autoimmune Solution
- Dr. Peter Osborne’s No Grain, No Pain
- Dr. Terry Wahls’ The Wahls Protocol
- John Douillard’s Eat Wheat
- Natasha Campbell-McBride’s Gut and Psychology Syndrome (GAPS) Nutritional Program
- Mark Hyman’s Food: What the Heck Should I Eat?
1. The Plant Paradox: The Hidden Dangers in “Healthy” Foods That Cause Disease and Weight Gain by Dr. Steven R. Gundry
2. The Lectin Free Cookbook: 100 Delicious Recipes to Help You Live Lectin Free by Amy Lee
3. The Lectin Avoidance Diet: The Safest Foods to Eat to Reduce Inflammation, Lose Weight, and Heal Your Body by Dr. Steven Gundry
4. The Lectin Avoidance Diet: Includes 150 Delicious Recipes to Help You Lose Weight and Live Healthy by Dr. Amy Lee
5. The Whole-Food Guide to Overcoming Irritable Bowel Syndrome: Strategies and Recipes for Eating Well with IBS, Celiac Disease, and Other Health Conditions by Steven Wright
6. The Plant Paradox Cookbook: 100 Delicious Recipes to Help You Lose Weight, Heal Your Gut, and Live Lectin-Free by Dr. Steven R. Gundry
7. The Complete Guide to Lectins in Food: How to Enjoy Healthy Foods and Reduce Your Risk of Chronic Disease by Dr. Steven R. Gundry
8. The Lectin-Free Diet: A Detailed Guide to Identifying and Avoiding Lectins in Your Diet
