Have you ever heard of lectin-free diet regimen? Are they good or bad for your health? Do you need to eliminate them from your meal? But what are lectins, by the way? Take this two-minute read to learn more about lectins, health benefits, and the merits and demerits of this diet regimen.
What Are Lectins?
Lectins are protein compounds that bind to other carbohydrates and are termed “anti-nutrients” because they are not easily digestible in the intestine and can prevent the body from absorbing vital minerals like calcium, phosphorus, iron and zinc.
These compounds also attach to the cells lining the intestines and can stay there longer. As a study published in the Journal of Immunology Research found, lectins have the potential to cause an autoimmune response.
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What Is A Lectin-Free Diet?
A lectin-free diet is a dietary plan that involves avoiding foods high in lectins. Lectins are a protein found in many plants that can bind to carbohydrates. They are considered anti-nutrients because they can impede nutrient absorption and cause digestive problems in some people. The diet gained popularity mainly due to Dr. Steven Gundry's book, "The Plant Paradox," which suggests that reducing lectin intake can improve health and alleviate various health issues.
How Does The Lectin-Free Diet Work?
The lectin-free diet eliminates or reduces the intake of foods high in lectins. The idea is to prevent potential negative effects on digestion and overall health caused by lectins. This diet focuses on consuming lectin-free or low-lectin foods and preparing foods in ways that reduce their lectin content, such as soaking, fermenting, and pressure cooking.
Possible Health Impacts
Digestive Reactions
Consuming lectin-rich foods may lead to digestive distress in some people. This is because the system cannot digest lectins, but they bind to cell membranes lining the intestinal tract, where it may impede the metabolism and cause damage.
Those suffering from underlying digestive conditions like irritable bowel syndrome (IBS), may observe negative effects after eating antinutrients like lectins.
Avoiding foods that trigger digestive issues and seeking immediate medical help to ease symptoms is better.
Toxicity
Several types of lectins have various effects on the system. A few are highly toxic, including ricin, a toxin obtained from castor beans, while others are harmless. So, it’s vital to refrain from having raw, soaked, or undercooked beans, as they can be harmful and toxic.
Phytohemagglutinin, a lectin found high in kidney beans, can result in nausea, severe vomiting, and diarrhoea just after having 4 or 5 raw beans.
The best possible way to remove lectin is to soak beans for 30 minutes before cooking, which makes the beans safe to consume.
Why Should I Try A Lectin-Free Diet?
Most foods that contain lectin are considered safe and well-tolerated by most people as long as they are well-cooked.
People with digestive sensitivities may experience negative impacts after having these foods. Hence it is best to avoid any foods that cause digestive issues.
Also Read: Atlantic Diet: Nutrition, Health Benefits, And Foods To Add And Avoid
Benefits Of Lectin-Free Diet
Improves Digestion
Reducing lectin intake can alleviate digestive issues like bloating, gas, and stomach pain, especially for those sensitive to lectins. Thus, it improves the digestion process and offers respite from symptoms.
Reduces Inflammation
A lectin-free diet can lower inflammation, potentially benefiting conditions like arthritis and autoimmune diseases. Following this diet may benefit patients with arthritis to ease joint pain and improve mobility.
Enhances Nutrient Absorption
By avoiding lectins, which can interfere with nutrient absorption, the body may absorb nutrients more effectively from the food and improve overall health and well-being.
Support Weight Loss
A lectin-free diet is best known for promoting digestion, easing inflammation, and enhancing eating habits. These changes can help people shed a few kilos and attain their fitness goals.
Augments Gut Health
Lectin-rich foods are known to have antinutrient properties that impede digestive function. Thus, avoiding lectin-rich foods may help improve gut health by easing irritation and promoting a healthier gut lining and functioning.
Foods To Add And Avoid On A Lectin-Free Diet
Foods to Add:
Vegetables: Spinach, kale, broccoli, cauliflower, garlic, and onions.
Fruits: Berries, citrus fruits, and other low-lectin fruits.
Proteins: Grass-fed meats, pasture-raised poultry, wild-caught fish, and eggs.
Nuts and Seeds: Almonds, walnuts, and flaxseeds (preferably soaked or sprouted).
Healthy Fats: Olive oil, coconut oil, avocado oil, and avocados.
Tubers: Sweet potatoes and yams.
Fermented Foods: Sauerkraut, kimchi, and yogurt.
Foods to Avoid:
Legumes: Beans, lentils, peanuts, and soy products.
Grains: Wheat, barley, rice, corn, and oats.
Nightshade Vegetables: Tomatoes, potatoes, eggplants, and peppers.
Dairy: Conventional milk and cheese (opt for A2 milk or goat’s milk if necessary).
Processed Foods: Foods with added sugars, preservatives, and artificial ingredients.
Certain Fruits: High-lectin fruits like bananas and melons.
Potential Side Effects
Nutrient Deficiencies: If not carefully managed, eliminating many plant-based products can lead to deficiencies in essential nutrients like fibre, vitamins, and minerals.
Digestive Changes: Some people may experience digestive changes, such as constipation, due to reduced fibre intake.
Limited Food Choices: The diet can be restrictive, making it challenging to maintain and potentially leading to dietary monotony.
Practical Challenges: Following a lectin-free diet can be difficult in social settings and may require significant meal planning and preparation.
Conclusion
A lectin-free diet aims to reduce or eliminate lectins to improve digestion, reduce inflammation, and enhance overall health. While some people report significant benefits, ensuring a balanced and nutrient-rich diet is essential. As with any dietary modification, it's best to seek advice from a healthcare provider or registered dietitian before starting a lectin-free diet to ensure it meets your nutritional needs and health goals.
References:
Dietary Lectin exclusion: The next big food trend? , Kirpal Panacer and Peter J Whorwell
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6603809/
https://www.hsph.harvard.edu/news/hsph-in-the-news/lectin-free-diet-more-risky-than-beneficial-experts-say/
