{"id":44283,"date":"2022-06-28T02:32:58","date_gmt":"2022-06-28T02:32:58","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=44283"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"lectin-free-foods","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/lectin-free-foods\/","title":{"rendered":"Lectin Free Foods, And Why You Might Want To Avoid Them"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/lectin-free-foods\/#What_Are_Lectins\" >What Are Lectins?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/lectin-free-foods\/#What_Is_The_Lectin-Free_Diet\" >What Is The Lectin-Free Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/lectin-free-foods\/#What_Foods_Does_Gundry_Say_To_Avoid\" >What Foods Does Gundry Say To Avoid?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/lectin-free-foods\/#What_Lectin-Free_Foods_Can_You_Eat\" >What Lectin-Free Foods Can You Eat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/lectin-free-foods\/#What_Are_The_Benefits_Of_The_Lectin-Free_Diet\" >What Are The Benefits Of The Lectin-Free Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/lectin-free-foods\/#Reduce_Inflammation\" >Reduce Inflammation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/lectin-free-foods\/#Promote_Weight_Loss\" >Promote Weight Loss\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/lectin-free-foods\/#Improve_Blood_Sugar_Control\" >Improve Blood Sugar Control<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/lectin-free-foods\/#Clear_Brain_Fog\" >Clear Brain Fog<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/lectin-free-foods\/#Are_There_Any_Risks_Associated_With_The_Lectin-Free_Diet\" >Are There Any Risks Associated With The Lectin-Free Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/lectin-free-foods\/#Limited_Evidence_Of_Benefits\" >Limited Evidence Of Benefits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/lectin-free-foods\/#Restrictive_And_Difficult_To_Follow\" >Restrictive And Difficult To Follow<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/lectin-free-foods\/#Nutrient-Deficiencies\" >Nutrient-Deficiencies<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/lectin-free-foods\/#Weight_Gain\" >Weight Gain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/lectin-free-foods\/#Healthy_Eating_Shouldnt_Be_This_Complicated\" >Healthy Eating Shouldn&#8217;t Be This Complicated<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/lectin-free-foods\/#Soak_Your_Legumes\" >Soak Your Legumes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/lectin-free-foods\/#Avoid_Processed_Foods\" >Avoid Processed Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/lectin-free-foods\/#Cook_Your_Vegetables\" >Cook Your Vegetables\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/lectin-free-foods\/#Consider_Sprouting_Grains\" >Consider Sprouting Grains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/lectin-free-foods\/#Ferment_Dairy_And_Grains\" >Ferment Dairy And Grains<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/lectin-free-foods\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/lectin-free-foods\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">It&#8217;s not uncommon to feel gassy, bloated and downright uncomfortable after enjoying a bean-filled meal. For most people, the side effects of consuming legumes are mild and can be easily managed. <\/span><span style=\"font-weight: 400;\">However, for those with a sensitive digestive system, or certain health conditions , even small amounts of legumes or grains can cause problems. <\/span><span style=\"font-weight: 400;\">Lectins are a type of protein found in all plants, including grains, fruits and vegetables. They&#8217;re responsible for the plant&#8217;s defense against predators (like us), by binding to carbohydrates and preventing them from being digested (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3493419\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">Recently, lectin-free diets have been getting a lot of attention as a way to improve digestive health. This article will take a closer look at lectins, their effects on the body and whether or not you should avoid them.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lectin_Free_Foods\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Lectins\"><\/span><strong>What Are Lectins?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Lectins are a type of protein <a href=\"https:\/\/betterme.world\/articles\/foods-that-ferment-in-the-colon\/\">found<\/a> in all plants. Four types of foods that have notably high levels of lectins are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Legumes <\/b><span style=\"font-weight: 400;\">&#8211; beans, lentils, peas, soybeans, and peanuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nightshade vegetables<\/b><span style=\"font-weight: 400;\"> &#8211; tomatoes, eggplant, peppers, and potatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dairy products<\/b><span style=\"font-weight: 400;\"> &#8211; milk, cheese, and yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Grains<\/b><span style=\"font-weight: 400;\"> &#8211; wheat, rye, barley, oats<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Lectins serve a variety of purposes in the plants they are found in. For example, they help the plant to ward off predators, and they also help the plant to integrate with the soil so that it can get the nutrients it needs (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7327950\/#:~:text=Lectins%20are%20proteins%20or%20glycoproteins,plants%2C%20microorganisms%2C%20and%20animals.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lectins can be beneficial or harmful to humans, depending on the type of lectin and the amount consumed. Some lectins are known to be toxic in their active (usually meaning raw) form, and consuming them can lead to gastrointestinal issues or may trigger autoimmune attacks (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1115436\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Luckily, we don\u2019t tend to eat the foods that contain those types of lectins raw.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other lectins are known to be <a href=\"https:\/\/betterme.world\/articles\/wild-foods-diet\/\">beneficial<\/a>, and their consumption can help improve gut health, weight loss, and blood sugar control (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/anti-nutrients\/lectins\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). The foods that contain lectins also tend to have many other benefits which outweigh any potential harm that the lectins may cause.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lectin_Free_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-44415 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207607-1024x576.png\" alt=\"lectin free foods\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207607.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207607-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207607.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207607-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207607.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Lectin-Free_Diet\"><\/span><strong>What Is The Lectin-Free Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cardiologist Dr. Steven Gundry is one of the most well-known proponents of the lectin-free diet. Gundry&#8217;s &#8220;The Plant Paradox&#8221; book claims that lectins are the root cause of inflammation, weight gain, and disease (<\/span><a href=\"https:\/\/nutritionstudies.org\/the-plant-paradox-by-steven-grundy-md-commentary\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The lectin-free diet is based on the premise that eliminating foods high in lectins will improve your health. Gundry&#8217;s book recommends eliminating all forms of grains, legumes, nightshade vegetables, and dairy products.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">He also recommends avoiding all processed foods, as they may contain hidden sources of lectins.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, opponents of the lectin-free diet claim that it is unnecessary and even dangerous. They point out that lectins are found in a wide variety of <a href=\"https:\/\/betterme.world\/articles\/refined-carbs\/\">healthy foods<\/a> (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/anti-nutrients\/lectins\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">), and that eliminating them from your diet could lead to nutrient deficiencies.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, the negative effects of lectins are still being studied and more research is needed to conclusively prove that they are harmful to humans.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/high-glutamate-foods\/\">High Glutamate Foods: Should You Avoid Them?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lectin_Free_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-44408 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207614-1024x576.png\" alt=\"lectin free foods\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207614.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207614-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207614.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207614-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207614.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Does_Gundry_Say_To_Avoid\"><\/span><strong>What Foods Does Gundry Say To Avoid?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Like most diets, the lectin-free diet has a list of foods you should avoid. They include:<\/span><\/p>\n<ul>\n<li><b> Grains:<\/b><span style=\"font-weight: 400;\"> Wheat, rye, barley, oats, rice, corn, sorghum, and millet<\/span><\/li>\n<li><b> Beans:<\/b><span style=\"font-weight: 400;\"> Black beans, kidney beans, lima beans, navy beans, lentils, chickpeas, and fava beans<\/span><\/li>\n<li><b> Nightshades:<\/b><span style=\"font-weight: 400;\"> Tomatoes, potatoes, sweet potatoes, peppers, eggplant, and goji berries<\/span><\/li>\n<li><b> Dairy:<\/b><span style=\"font-weight: 400;\"> Cow milk<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While some of these foods may be healthy, Gundry claims that they are best avoided if you want to optimize your health.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lectin_Free_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-44414 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207608-1024x576.png\" alt=\"lectin free foods\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207608.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207608-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207608.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207608-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207608.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Lectin-Free_Foods_Can_You_Eat\"><\/span><strong>What Lectin-Free Foods Can You Eat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many common foods are approved on the <a href=\"https:\/\/betterme.world\/articles\/thyroid-diet-plan-for-weight-loss\/\">lectin-free diet<\/a>. They include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grass-fed meats\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish and seafood<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Free-range poultry\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Goat or sheep dairy products<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits and vegetables: Apples, bananas, grapes, leafy greens, carrots, cucumbers, and squash<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts and seeds: Almonds, walnuts, flax seeds, and chia seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oils: Olive oil, avocado oil, and coconut oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Condiments: Salt, pepper, vinegar, and lemon juice<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While the list of approved foods may seem restrictive, there are still many healthy and delicious meals that you can eat on the lectin-free diet:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For breakfast, you could try a lectin-free omelet made with grass-fed butter, free-range eggs, and your favorite vegetables.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For lunch, you could have a salad made with leafy greens, roasted chicken, and avocado.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For dinner, you could enjoy grass-fed steak, roasted sweet potatoes, and sauteed vegetables.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">And there are plenty of lectin-free snacks that you can enjoy throughout the day, such as fruits and vegetables, nuts and seeds, and goat cheese.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lectin_Free_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-44409 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207613-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207613.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207613-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207613.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207613-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207613.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_Of_The_Lectin-Free_Diet\"><\/span><strong>What Are The Benefits Of The Lectin-Free Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Gundry claims that the lectin-free <a href=\"https:\/\/betterme.world\/articles\/low-histamine-diet\/\">diet<\/a> can improve your health in a number of ways. He claims that eliminating lectins can:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduce_Inflammation\"><\/span><strong>Reduce Inflammation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chronic inflammation is behind a host of diseases, including heart disease, diabetes, and cancer. Gundry claims that lectins are a major cause of inflammation, and eliminating them can help reduce your risk of these diseases (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6603809\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Promote_Weight_Loss\"><\/span><strong>Promote Weight Loss\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Gundry claims that lectins can damage the lining of <a href=\"https:\/\/betterme.world\/articles\/foods-to-improve-gut-health\/\">your gut<\/a>. He says that this damage results in &#8220;leaky gut syndrome,&#8221; which he claims can lead to weight gain and other health problems (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6790068\/\">9<\/a>). According to him, eliminating lectins can help heal your gut, promote weight loss, and improve your overall health.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lectin_Free_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-44413 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207609-1024x576.png\" alt=\"lectin free foods\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207609.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207609-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207609.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207609-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207609.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Blood_Sugar_Control\"><\/span><strong>Improve Blood Sugar Control<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lectins can also interfere with the absorption of <a href=\"https:\/\/betterme.world\/articles\/what-foods-cause-acne\/\">nutrients<\/a>, including carbohydrates (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/anti-nutrients\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Gundry claims that eliminating lectins can help improve blood sugar control in people with diabetes. However, many of the lectin-containing foods (like whole grains, vegetables, and legumes) are actually associated with lower diabetes risk and better blood sugar control in large population studies.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Clear_Brain_Fog\"><\/span><strong>Clear Brain Fog<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Gundry claims that lectins can also cross the blood-brain barrier and cause inflammation in the brain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7327950\/#:~:text=Lectins%20are%20proteins%20or%20glycoproteins,plants%2C%20microorganisms%2C%20and%20animals.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). He says that this can lead to cognitive problems, such as brain fog. Gundry claims that eliminating lectins can help clear up brain fog and improve your overall cognitive function.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While the claims made by Gundry are intriguing, it&#8217;s important to remember that they are largely unproven. More research is needed to determine if the lectin-free diet truly has any health benefits.<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lectin_Free_Foods\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lectin_Free_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-44412 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207610-1024x576.png\" alt=\"lectin free foods\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207610.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207610-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207610.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207610-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207610.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_There_Any_Risks_Associated_With_The_Lectin-Free_Diet\"><\/span><strong>Are There Any Risks Associated With The Lectin-Free Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The lectin-free diet is generally safe for most people. However, there are a few potential risks that you should be aware of:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Limited_Evidence_Of_Benefits\"><\/span><strong>Limited Evidence Of Benefits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As mentioned, the claims made by Gundry about the lectin-free diet are unproven. While the diet claims to offer some benefits, there is no guarantee that it will improve your health in the ways he suggests.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Restrictive_And_Difficult_To_Follow\"><\/span><strong>Restrictive And Difficult To Follow<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The lectin-free diet is also quite restrictive, which can make it difficult to follow long-term. It can also be tough to find lectin-free options when eating out or traveling.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Nutrient-Deficiencies\"><\/span><strong>Nutrient-Deficiencies<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many of the foods that are high in lectins are also rich in vitamins, minerals, and other nutrients. Eliminating these foods from your diet can lead to nutrient deficiencies (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7115788\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure to take a multivitamin and eat a variety of nutrient-rich foods to avoid deficiencies on the lectin-free diet.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Weight_Gain\"><\/span><strong>Weight Gain<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While the lectin-free diet may promote weight loss in some people, it could also lead to weight gain. This is because the diet allows you to eat unlimited amounts of certain high-calorie foods, such as nuts, seeds, and oils.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re trying to lose weight on the lectin-free diet,you must create a calorie-deficit by eating fewer calories than you&#8217;re burning.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lectin_Free_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-44411 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207611-1024x576.png\" alt=\"lectin free foods\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207611.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207611-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207611.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207611-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207611.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Healthy_Eating_Shouldnt_Be_This_Complicated\"><\/span><strong>Healthy Eating Shouldn&#8217;t Be This Complicated<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The lectin-free diet is just one of many fad diets that have been gaining popularity in recent years. While the diet may offer some health benefits, it&#8217;s also unnecessarily restrictive and complicated.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking to improve your health without unnecessarily restricting your diet, there are a few things you can do to counteract the purported effects of lectins:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Soak_Your_Legumes\"><\/span><strong>Soak Your Legumes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Soaking legumes before cooking them can reduce their lectin content by up to 50% (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6261201\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). You can soak them in water overnight or in boiling water for 60 minutes before cooking thoroughly.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/\">10 Intermittent Fasting Mistakes People Make And How To Avoid Them<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lectin_Free_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-44410 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207612-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207612.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207612-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207612.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207612-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207612.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Avoid_Processed_Foods\"><\/span><strong>Avoid Processed Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Highly processed foods are sometimes high in lectins. To avoid them, eat mostly whole, unprocessed foods. This includes fresh fruits and vegetables, meat, fish, eggs, whole grains, and dairy.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cook_Your_Vegetables\"><\/span><strong>Cook Your Vegetables\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cooking vegetables, especially those of the nightshade family, can reduce their lectin content. The cooking method you choose isn&#8217;t important, provided they&#8217;re heated to at least 70\u00b0C (160\u00b0F).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Consider_Sprouting_Grains\"><\/span><strong>Consider Sprouting Grains<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sprouting is a technique that can reduce the lectin content of grains (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6261201\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). To sprout a grain, soak it in water for 24 hours, then drain it and rinse it several times. You can also buy products made from sprouted grains.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to reducing lectin content, sprouting can increase the nutrient content of grains and make them easier to digest.<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lectin_Free_Foods\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lectin_Free_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-44407 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207615-1024x576.png\" alt=\"lectin free foods\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207615.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207615-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207615.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207615-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207615.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ferment_Dairy_And_Grains\"><\/span><strong>Ferment Dairy And Grains<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fermentation is another process that can reduce the lectin content of foods (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6261201\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Fermented dairy products, such as yogurt and kefir, and fermented grains, such as sourdough bread, are all lower in lectins than their non-fermented counterparts.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While there&#8217;s no evidence that the lectin-free diet is harmful, it&#8217;s likely not necessary either. Instead of following a fad diet, focus on eating whole, unprocessed foods and including a variety of vegetables in your diet. These simple changes can improve your health without restricting your food choices.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lectin_Free_Foods\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lectin_Free_Foods\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>It&#8217;s not uncommon to feel gassy, bloated and downright uncomfortable after enjoying a bean-filled meal. For most people, the side effects of consuming legumes are mild and can be easily managed. However, for those with a sensitive digestive system, or certain health conditions , even small amounts of legumes or grains can cause problems. Lectins [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":44284,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67],"tags":[],"coauthors":[123,87],"class_list":["post-44283","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Lectin Free Foods, And Why You Might Want To Avoid Them - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 LECTIN-FREE FOODS \u27a4 might be something you want to consider if you&#039;re looking to improve your health. Read more here!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/lectin-free-foods\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lectin Free Foods, And Why You Might Want To Avoid Them\" \/>\n<meta property=\"og:description\" content=\"\u2605 LECTIN-FREE FOODS \u27a4 might be something you want to consider if you&#039;re looking to improve your health. Read more here!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/lectin-free-foods\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1873025932.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/lectin-free-foods\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/lectin-free-foods\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/5483f9bd10a09a7986e1527fac979630\"},\"headline\":\"Lectin Free Foods, And Why You Might Want To Avoid Them\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/lectin-free-foods\/\"},\"wordCount\":1694,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/lectin-free-foods\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1873025932.jpg\",\"articleSection\":[\"Diets\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">It's not uncommon to feel gassy, bloated and downright uncomfortable after enjoying a bean-filled meal. For most people, the side effects of consuming legumes are mild and can be easily managed. <\/span><span style=\\\"font-weight: 400;\\\">However, for those with a sensitive digestive system, or certain health conditions , even small amounts of legumes or grains can cause problems. <\/span><span style=\\\"font-weight: 400;\\\">Lectins are a type of protein found in all plants, including grains, fruits and vegetables. They're responsible for the plant's defense against predators (like us), by binding to carbohydrates and preventing them from being digested (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3493419\/\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">). <\/span><span style=\\\"font-weight: 400;\\\">Recently, lectin-free diets have been getting a lot of attention as a way to improve digestive health. This article will take a closer look at lectins, their effects on the body and whether or not you should avoid them.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are Lectins?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Lectins are a type of protein <a href=\\\"https:\/\/betterme.world\/articles\/foods-that-ferment-in-the-colon\/\\\">found<\/a> in all plants. Four types of foods that have notably high levels of lectins are:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Legumes <\/b><span style=\\\"font-weight: 400;\\\">- beans, lentils, peas, soybeans, and peanuts<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Nightshade vegetables<\/b><span style=\\\"font-weight: 400;\\\"> - tomatoes, eggplant, peppers, and potatoes<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Dairy products<\/b><span style=\\\"font-weight: 400;\\\"> - milk, cheese, and yogurt<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Grains<\/b><span style=\\\"font-weight: 400;\\\"> - wheat, rye, barley, oats<\/ ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/lectin-free-foods\/\",\"url\":\"https:\/\/betterme.world\/articles\/lectin-free-foods\/\",\"name\":\"Lectin Free Foods, And Why You Might Want To Avoid Them - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/lectin-free-foods\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/lectin-free-foods\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1873025932.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 LECTIN-FREE FOODS \u27a4 might be something you want to consider if you're looking to improve your health. 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Read more here!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/lectin-free-foods\/","og_locale":"en_US","og_type":"article","og_title":"Lectin Free Foods, And Why You Might Want To Avoid Them","og_description":"\u2605 LECTIN-FREE FOODS \u27a4 might be something you want to consider if you're looking to improve your health. Read more here!","og_url":"https:\/\/betterme.world\/articles\/lectin-free-foods\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1873025932.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe, Kristen Fleming, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/lectin-free-foods\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/lectin-free-foods\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/5483f9bd10a09a7986e1527fac979630"},"headline":"Lectin Free Foods, And Why You Might Want To Avoid Them","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/lectin-free-foods\/"},"wordCount":1694,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/lectin-free-foods\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1873025932.jpg","articleSection":["Diets"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">It's not uncommon to feel gassy, bloated and downright uncomfortable after enjoying a bean-filled meal. For most people, the side effects of consuming legumes are mild and can be easily managed. <\/span><span style=\"font-weight: 400;\">However, for those with a sensitive digestive system, or certain health conditions , even small amounts of legumes or grains can cause problems. <\/span><span style=\"font-weight: 400;\">Lectins are a type of protein found in all plants, including grains, fruits and vegetables. They're responsible for the plant's defense against predators (like us), by binding to carbohydrates and preventing them from being digested (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3493419\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">Recently, lectin-free diets have been getting a lot of attention as a way to improve digestive health. This article will take a closer look at lectins, their effects on the body and whether or not you should avoid them.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Are Lectins?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Lectins are a type of protein <a href=\"https:\/\/betterme.world\/articles\/foods-that-ferment-in-the-colon\/\">found<\/a> in all plants. Four types of foods that have notably high levels of lectins are:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Legumes <\/b><span style=\"font-weight: 400;\">- beans, lentils, peas, soybeans, and peanuts<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nightshade vegetables<\/b><span style=\"font-weight: 400;\"> - tomatoes, eggplant, peppers, and potatoes<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dairy products<\/b><span style=\"font-weight: 400;\"> - milk, cheese, and yogurt<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Grains<\/b><span style=\"font-weight: 400;\"> - wheat, rye, barley, oats<\/ ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/lectin-free-foods\/","url":"https:\/\/betterme.world\/articles\/lectin-free-foods\/","name":"Lectin Free Foods, And Why You Might Want To Avoid Them - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/lectin-free-foods\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/lectin-free-foods\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1873025932.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 LECTIN-FREE FOODS \u27a4 might be something you want to consider if you're looking to improve your health. 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