“Citrus fruits such as oranges, lemons, and grapefruit, and berries, including blackberries, raspberries, and strawberries, and many other fruits like pomegranate, grapes, cherries, quinces, apples, watermelon, banana, papaya, plums, and currants are also sources of dietary lectins.”
Lectin-free fruits include pomegranates, lemons, beets, blackberries, blueberries, apples, plums, sweet oranges, tangerines, and dates.
Lectin is a carbohydrate-binding protein that can be found in varying amounts in most plants, including beans, pulses, grains, fruits and vegetables (eg, potatoes, tomatoes, sweet potatoes, zucchini, carrots, berries, watermelon), nuts, coffee, chocolate, and some herbs and spices (eg, peppermint, marjoram, nutmeg).
Whole, unprocessed foods are key, starting with low-lectin vegetables such as greens, carrots and cauliflower, in-season berries, and avocado.
Kiwi fruits, broccoli, cauliflower, and sprouts are considered a lectin blocker as are cranberries, blueberries and avocados. You do not need to ignore food groups just be careful to soak high lectin foods before eating.
Dr. Gundry also recommends some fruits that are always in season, including bananas, mangoes, papayas, and avocado.
While bananas do contain lectins, they are not considered to be a major source of lectins. Bananas are a good source of dietary fiber, vitamins, and minerals. They are also low in calories and fat. Lectin is a protein that is found in the pulp of ripe bananas and plantains.
Sweet potatoes are a low-glycemic, nutrient-dense, Bulletproof-approved starch. These tubers are high in antioxidants and low in anti-nutrients like lectin.
Cooking, especially with wet high-heat methods like boiling or stewing, or soaking in water for several hours, can inactivate most lectins. [6] Lectins are water-soluble and typically found on the outer surface of a food, so exposure to water removes them.
Seeds: Lectins are contained in the seeds and skins of fruits and vegetables, so avoid pumpkin, sunflower, and chia seeds. Cow's Milk: As a reminder from chapter 2, almost all products from cow's milk contain a lectin-like protein called casein A-1, so avoid ice cream, yogurt (even Greek yogurt), and cheese.
Eggs Eggs too are included in the lectin-free way of life, but must be pasture-raised. Notice a pattern here? Like most all-natural diets, the lectin-free diet involves some very savvy shopping skills to properly enjoy meat, eggs and dairy.
Lectins have been reported from various tissues of a diversity of fish species including Japanese eel, conger eel, electric eel, bighead carp, gibel carp, grass carp, Arabian Gulf catfish, channel catfish, blue catfish, catfish, pike perch, perch, powan, zebrafish, toxic moray, cobia fish, steelhead trout, Japanese ...
Some foods that contain higher amounts of lectins include beans, peanuts, lentils, tomatoes, potatoes, eggplant, fruits, and wheat and other grains.
Not only are avocados lectin-free, but they're also packed with antioxidants. Avocados are also high in good fats and fiber. Broccoli – Not all vegetables have lectins. Broccoli, cauliflower, and Brussels sprouts are also lectin-free.
Lectins everywhere
“Citrus fruits such as oranges, lemons, and grapefruit, and berries, including blackberries, raspberries, and strawberries, and many other fruits like pomegranate, grapes, cherries, quinces, apples, watermelon, banana, papaya, plums, and currants are also sources of dietary lectins.”
What are the 3 foods to never eat? Three foods that Dr. Gundry recommends you never eat are whole grains (including bread, cereals, and grain-fed animal meat), sugary and sweetened food and beverages, and undercooked legumes such as raw red kidney beans, which contain high levels of lectin, phytohemagglutinin.
What foods does Dr. Gundry recommend? Overall, Dr. Gundry recommends a diet that relies on pasture-raised meats and eggs; fermented foods like sauerkraut; limited fruit; foods high in resistant starches, such as green beans; vegetables that are not in the nightshade family; and healthy fats such as olive oil.
Yes, oats and oatmeal are high in lectins.
Honey produced by bees foraging on flowering leek plants still contains biologically active lectin and alliinase. However, the levels of both proteins are strongly reduced as compared to those in the original nectar.
Coconut, chestnut, macadamia , pecans, pistachios, walnuts, flax, hemp, pumpkin and chia are low in lectins. Phytic Acid is naturally found in different levels in plants and is considered an anti nutrient since it binds with many minerals and decreases absorption.