Gundry makes a lot of claims about what his diet can do for your health, including reducing gas and bloating, boosting energy, improving mood, reducing your chances of getting sick, healing your gut, and helping with weight loss. (2)
There’s no proof of these claims, though.
Specifically, Derocha says there’s no evidence that eliminating a certain food can “clean” your gut, though avoiding lectins has the potential to benefit certain groups.
“Lectins are proteins that can stick to cell membranes of the digestive tract, so people with GI issues or chronic conditions like colitis or Crohn’s disease may benefit from avoiding them,” says Derocha. “When eaten in large quantities, lectins can also disrupt the digestive process, due to the sticky nature of the proteins and their impact.”
Remember though, there are many caveats.
First, it’s unclear what dose of lectins could potentially be harmful. Not to mention, many of the foods potent in lectins (think: beans, lentils) are rarely eaten raw, when lectin levels are highest. (4) Also realize that many foods that contain lectins are packed with prebiotics — a type of fiber that can feed healthy gut flora. (5) Therefore, avoiding these can lead to constipation and poor gut health, says Derocha.
In reality, there are many unknowns about lectins, and it’s not the open-and-shut case that’s presented in Gundry’s book.
“While there is not enough research to fully show the pros or cons of a lectin-free diet or the amount of lectin that could make a difference, there is some concern about lectins due to the potential impact of how it affects absorption of some nutrients,” says Derocha. “[High levels of] lectins are known to cluster red blood cells, which carry oxygen throughout the body. If red blood cells cluster due to excess lectin — again, the amount of lectin that’s considered harmful is unknown — we may be at risk of organs and muscles not getting enough oxygen to work as efficiently as they could,” she says.
The authors of a 2019 medical journal article raise these same concerns, but they note that more studies are needed. (6)
Lectins may specifically affect how your body absorbs minerals like calcium, iron, phosphorous, and zinc, Derocha says. This means that lectins are considered “anti-nutrients,” though it’s noted that this may be more of a concern in developing countries where people are at risk for malnutrition or have limited food available to them. (4)
FAQs
Advocates of a lectin-free diet claim that it can aid weight loss and improve overall health and well-being. However, there is insufficient evidence to back up any of these claims or the safety of a lectin-free diet. Restrictive diets can often lead to malnourishment or disordered eating.
What are the benefits of a lectin-free diet? ›
Benefits of a Lectin-Free Diet
Advocates for following a lectin-free diet often claim that it helps with numerous symptoms or health conditions, including: Weight management. Digestive problems (abdominal pain, diarrhea, vomiting, gas, bloating, nausea, etc.) Immune system problems.
What are the three foods Dr. Gundry says to eat? ›
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.
What are the worst lectin foods? ›
These six foods are some of the worst sources of lectins in the American diet when consumed raw.
- Raw Kidney Beans. Red kidney beans are a great source of plant-based protein and they are a low-glycemic-index food. ...
- Peanuts. ...
- Whole Grains. ...
- Raw Soybeans. ...
- Raw Potatoes.
What cancels out lectins? ›
Active lectins are what's found in raw plants. But boiling, baking, pressure-cooking and soaking can deactivate those lectins, so they're not going to have the same effect as they would if you ate them raw. Fermentation, sprouting and removing peels and seeds can also reduce the amount of active lectin in plant foods.
How do you flush lectins out of your body? ›
The best ways to mitigate the toxic effects of lectins are traditional food preparation methods, which include soaking, sprouting, and fermenting grains and legumes. You can ferment flour before cooking with it. Sourdough bread and a traditional flatbread from India called dosa are both made from fermented flours.
What are the negatives of lectins? ›
Some research states that lectins can disrupt digestion, interfere with nutrient absorption, and cause intestinal damage if eaten in large quantities over a prolonged period of time. That said, research in humans is limited, and more studies are needed before the true effects of lectins in humans are fully understood.
What is the one food we should all stop eating? ›
1. Processed meat. Processed meats contain added nitrates and other chemical substances that are bad for your health. Certain processed meats like sausages are made from leftover unwanted parts of animals and often contain high amounts of salt and fat.
Are eggs high in lectin? ›
Eggs are not full of lectins. Chickens raised on pasture and not fed grains or soy produce eggs that contain little to no lectins. How do lectins work? Lectins are proteins found in plants that can bind to carbohydrates.
Are blueberries high in lectins? ›
Lectin-free fruits include pomegranates, lemons, beets, blackberries, blueberries, apples, plums, sweet oranges, tangerines, and dates.
According to Dr. Gundry, you can eat a select few of the banned veggies — tomatoes, bell peppers, and cucumbers — if they've been peeled and deseeded. The Plant Paradox Diet emphasizes whole, nutritious sources of protein and fat while banning nightshades, beans, legumes, grains, and most dairy.
What fruit does Gundry say not to eat? ›
He advised avoiding grapes, mangoes, ripe bananas, lychees, apples, pineapple, and pears, listing the grams of sugar in each as if the sugar added to an energy drink had the same influence on the body as an apple.
Why is lectin bad for you? ›
But because lectins are resistant to acidic environments, like your stomach, they're hard for your gut to break down. In some circumstances, eating lectin-containing foods might lead to nausea, vomiting, diarrhea, and bloating.
Are bananas high in lectin? ›
If you are on a lectin friendly diet, you are also allowed to enjoy green bananas, but not ripe bananas as they contain lectins in addition to the high amount of sugar. Sorghum is a great source of fiber (resistant starch) and low in lectins in comparison to barley, brown rice, quinoa, and whole wheat.