There are different types of lectins in different foods, and the reactions people have to them vary widely. It is possible that one who has an underlying digestive sensitivity, such as irritable bowel syndrome, may be more likely to experience negative symptoms from eating lectins and other anti-nutrients.
Symptoms of Lectin Sensitivity
These include: Digestive problems: the most common symptoms of food sensitivity, these can present as bloating, nausea, diarrhea, and flatulence [R, R].
A person may be lectin intolerant and because of the damage done by lectins end up having allergic reactions to a food (that does not contain lectin or may have other lectins), other chemicals or the environment.
Here's an important caveat, though: Some people are more sensitive to lectins than others, especially if they already have a bowel disorder (like Crohn's or Celiac disease). In these people, even small amounts of lectins generate immune-related symptoms (like intestinal inflammation, joint pain, or skin flare-ups).
Some foods that contain higher amounts of lectins include beans, peanuts, lentils, tomatoes, potatoes, eggplant, fruits, and wheat and other grains.
Preparing Plants for Your Plate
Cooking with wet, high-heat methods like boiling, stewing, or soaking can deactivate most lectins.
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.
Symptoms can include:
skin rashes, joint pain, and general inflammation. Ingesting lectins can cause flatulence as legumes and grains in their raw form can even result in nausea, diarrhea and vomiting.
Although lectins are found packed into many highly nutritious foods, they've come under fire lately as a hidden source of health issues and inflammation, placing them among the list of antinutrients in foods.
IBS and lectins
If you suffer from a digestive issue like IBS, lectin-rich foods might exacerbate symptoms. In these cases, It could be wise to reduce or avoid certain lectins. This should only be done after consulting with a nutritionist and with their supervision.
When lectins enter the bloodstream, they interact with glycoproteins on cell surfaces and with antibodies of the immune system. This process can trigger autoimmune reactions, not only against lectins, but also against body tissues. That is, the immune system begins to “wrongly” attack the body itself.
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. These foods are highest in lectins when consumed raw.
Because lectins, based on the damage they do to the lining of the GI tract and their hypertrophic effect, have been implicated in, respectively, celiac disease (Weiser and Douglas, 1976) and cancer (Evans et al., 2002), knowledge of this mechanism may have implications beyond a better understanding of food poisoning.
How long do I need to go lectin-free to feel a difference? "Most people notice a difference within two weeks. It can take two, three, four, five, or even six months to really get your gut health back.
Lectins cause damage to the cells that line the intestinal tract. This often results in food allergies and digestive problems, such as irritable bowel syndrome (IBS). A large number of people who suffer with IBS also struggle with depression and anxiety.
The Problem With Lectins
The most publicized accounts report severe reactions in people eating even small amounts of raw or undercooked kidney beans. 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.
The Lectin Zoomer identifies sensitivities to a variety of lectins and aquaporins. This is the serum version of the test. It is also available as a blood spot test. This test cannot be ordered for patients under two years of age.
The trick is to limit or remove these foods, not all lectins. If you absolutely must consume these foods then reduce the overall lectin load by soaking and sprouting your nuts/seeds, grains, and legumes, and be sure to slow-cook them for longer durations on low heat. Both sprouting and heating reduce the lectin load.
What foods do not have lectins? A. Food with less or no lectins are meats (grass-fed), fish, seafood, poultry, meat without soy, sheep and dairy products, cruciferous veggies, avocado, celery, and broccoli, sweet potatoes, and nuts and seeds.
Sweet potatoes are a low-glycemic, nutrient-dense, Bulletproof-approved starch. These tubers are high in antioxidants and low in anti-nutrients like lectin.
Because they contain components that reduce inflammation, lectin blockers are effective. The presence of acetyl d-glucosamine, Sodium alginate, and other anti-inflammatory substances in Lectin Shield work together to prevent cellular damage, which is the root cause of inflammation.
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).
Chickpeas are popular for their high protein content, but they also contain lectins in the range of 1160 to 1375 HU/g.