The lectin-free diet also warns against goji berries, potatoes, tomatoes, melon, seeds, lentils, edamame, peas and zucchini, among other fruit, vegetables and legumes. For most individuals, eating raw tomatoes, edamame or goji-berries will not cause any issues.
Some foods that contain higher amounts of lectins include beans, peanuts, lentils, tomatoes, potatoes, eggplant, fruits, and wheat and other grains. Lectins serve a protective function for plants as they grow.
Lectin-free fruits include pomegranates, lemons, beets, blackberries, blueberries, apples, plums, sweet oranges, tangerines, and dates.
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.
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).
Eggs Eggs too are included in the lectin-free way of life, but must be pasture-raised.
Lectin Busters
Replace potato chips with lectin free foods like strawberries, blueberries, and kiwi. They contain polyphenols that aid in the digestion of food.
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.”
The Problem With Lectins
They contain phytohaemagglutinin, a type of lectin that can cause red blood cells to clump together. It can also produce nausea, vomiting, stomach upset, and diarrhea. [2] Milder side effects include bloating and gas.
Because lectins can trigger an immune response, they have been linked to autoimmune inflammatory conditions like inflammatory bowel disease, rheumatoid arthritis, and type 1 diabetes.
As lectins reach the small intestine, they can bind to receptors on the intestinal cell lining and cause damage. Larger amounts of lectins are found in certain plant foods like legumes, wheat, seeds, nuts, and some fruits and vegetables.
Cucumber contains a protein called lectin which Dr Steven Gundy, a respected heart surgeon and cardiologist, has studied in great detail and has found a link between memory loss and lectins.
Immune response and toxicity:
Because we do not digest lectins, we often produce antibodies to them. Almost everyone has antibodies to some dietary lectins in their body. This means our responses vary. Some individual can have full blown allergic reactions.
If consumed regularly, eating potatoes, legumes, grains, and other foods high in lectins and saponins can increase the risk of autoimmune diseases or flares in those who are genetically predisposed. [2] Fortunately, sweet potatoes do not contain these compounds!
Which foods are high in lectins? Lectin-containing foods include nightshades, like tomatoes and potatoes; vegetables with seeds, like squash and cucumbers; grains including wheat, rice, and oats; and legumes, including non-pressure-cooked beans, split peas, and lentils.
Coconut, chestnut, macadamia , pecans, pistachios, walnuts, flax, hemp, pumpkin and chia are low in lectins.