How to Reduce Lectins in Your Food: 6 Foolproof Methods


Unlike animals and humans, you find that plants can’t run or move from their predators. Plants don’t have the ability to hide from various animals, insects, and humans who want to eat them. Because of this reason, plants make use of chemistry and have come up with a protective mechanism that they use to defend themselves from animals and humans that would eat them. That chemical defense mechanism is called lectin. It’s a protein that is found in almost every food that we eat on our daily diets.

While lectin is a protein that has many benefits to plants, it doesn’t benefit us so much. In fact, this protein can trigger so many health issues like nausea, vomiting, and diarrhea.

How Lectins Found in Plants Cause Harm to Your Body 

The moment these tiny chemicals are consumed and get to your body, they go after the helpful sugar molecules that are found in the gut area. After which they get hold of the body cells interrupting the communication of these cells with the immune system. Then they continue and make very tiny holes in these cells on the lining of your intestines. This gives rise to health problems such leaky gut syndrome and food poisoning symptoms. 

Other health conditions that are caused by lectins include leaky gut syndrome, sudden weight gain, and inflammation. 

Benefits of Plants to Humans 

Although other plants have these harmful chemicals, plants are of benefit to human beings. For instance, plants produce polyphenols a very important chemical in our bodies. Hence, some plants are very essential and you should eat them while others should be completely avoided. Well, how will you know the plants to avoid and those to eat? 

Six Tips That Will Help You Avoid Foods Rich in Lectin 

When you eat foods with a lot of lectins, you will likely feel like you are sick. That’s advantageous to the plants, because you will not be interested in eating them again. The following are lectin-filled foods to avoid to help prevent you from getting sick.

1 Nix Grains

The human diet should not have grains because your body isn’t designed to eat them. During the Stone Age period, you find that there were no ways that you could use to process grains. This reason made people not to look for grains during gathering and hunting. Grains contain lectin; thus, you should avoid them. If you are not able to eliminate grains, then ditch wheat flour and opt for white flour instead. 

2 Say Goodbye to Beans and Other Legumes 

Beans have a very high level of lectins. Peas, lentils, and other legumes do as well. Nonetheless, if you cannot be able to avoid them completely use a pressure cooker as described below, because it reduces the toxicity levels.

3 Avoid Some Fruits

Fruits such as zucchini, squash, and pumpkin have peels and seeds where these toxins are stored. Ensure you remove these peels and seeds before you eat them. Don’t eat fruits that aren’t in-season because they have a higher lectin content than those which are in-season.

4 Nightshades

Nightshades such as tomatoes, potatoes, and eggplants have a high content of toxins in their peels and seeds. Deseed or pressure to cook them and peel them well to avoid toxins. Fermenting them is another useful trick. 

5 Avoid Corn-Fed, Free-Range Chicken

Free range animals are usually fed corn. Corn has a high lectin count, which can be passed on to you when you eat meat fed with corn. Thus, you should avoid them as well. Remember, pasture-raised is not the same as free-range. 

6 Avoid Regular Milk

A couple of years ago, a genetic mutation was reported in Northern Europe that caused the formation of lectin-like protein in cows. Casein A1 which is the genetically muted toxic protein can cause adverse effects on your immune system and your pancreas. You should make efforts to avoid milk and cheese from the cows and opt for goat milk or go for buffalo milk. 

At the end of the day, it will be difficult to avoid and reduce the amount of lectin that you intake on a regular basis. That’s why Gundry MD has created a new supplement called Lectin Shield, and it helps the effects of lectin in the body. Check out this YouTube video on Lectin Shield and lectins!

3 More Handy Tips!  

It’s useful to know which foods to avoid and how to choose healthier options, but it’s also important to know methods of reducing the lectin content in foods that you can’t avoid eating, or just don’t want to!

  • Use A Pressure Cooker

A pressure cooker greatly helps in reducing plant toxins in potatoes, tomatoes, beans, and other legumes. Although it won’t eliminate all these toxins, it will help you a bit. 

  • Deseed and Peel Fruits and Vegetables

De-seeding and peeling your vegetables and fruits will help you in eliminating toxins from your food. 

  • Ditch Brown Rice and opt for White 

White rice has a lower lectin count than brown rice.

Wrap Up 

It is possible for you to continue enjoying your favorite meals still. However, you should aim at reducing foods that have high levels of lectin in your daily diet. There’s even an article on Pinterest about Lectin Shield and cooking lectins! Therefore, consume foods wisely and always ensure you peel, de-seed, opt for white rice or flour instead of the brown and make sure to use pressure cookers for cooking. Remember that you have other options as well for reducing the effects lectins have on your body.