What Is the Lectin-Free Diet?

But what are lectins?

And should you be following a diet that restricts or cuts them out of your diet completely?

What Are Lectins?

Photo of high lectin foods including beans, potatoes, tomatoes, peppers, eggplant, oats,

Diana Chistruga

Lectins may attach to the cells lining your intestines and can stay there for a long period of time.

Or do these health conditions cause a leaky gut?

Photo of food that are low in lectins such as broccoli, steak, kale, asparagus, brussels sprouts, onions, celery, mushrooms.

Diana Chistruga

More research is needed.

tomatoes, squash and bell peppers.

Clearly, this isn’t the case, as many of the foods we regularly eat contain lectins.

an image of the One-Skillet Garlicky Salmon and Broccoli

We don’t actuallyeatmany active lectins because we rarely consume foods containing high amounts of lectins raw.

This is one of the main reasons we cook (and sometimes also soak) beans.

Overhead view of a baking dish of Spinach & Mushroom Quiche recipe

Raw beans are full of active lectins that will upset your stomach.

Fermentation is another way to deactivate lectins, according to a 2022 review published in theJournal of Functional Foods.

“If you’re healthy, there is no reason to be afraid of lectins.