You don't "flush" lectins out; your body naturally eliminates most undigested ones through waste, but proper cooking (boiling, soaking) deactivates most of them before they even enter your system, while symptoms from toxic lectin exposure often resolve quickly (hours). For managing potential sensitivities, focus on preparing high-lectin foods properly (like thoroughly cooking beans) and reducing intake, rather than a detox.
Greger of NutritionFacts notes, “Without presoaking, it takes 45 minutes in a pressure cooker to get rid of all lectins, but an hour to make kidney beans edible. So basically… cooking beans to the point where they are considered edible is more than sufficient to destroy virtually all lectin activity.”
Existing gut issues: If you have irritable bowel syndrome, Crohn's disease, leaky gut syndrome or chronic inflammation, your gut may be more sensitive to lectins. Eating high-lectin foods could make symptoms like bloating, gas, pain or fatigue worse.
The body can produce enzymes during digestion that degrades some lectins. Other processes that deactivate the compounds are sprouting grains and beans, and mechanically removing the outer hull of beans and wheat grains that contain the most lectins.
Information on the acute toxicity of lectins in humans therefore mainly stems from observations of cases of poisoning. According to these, the consumption of just four to five raw beans can lead to adverse health effects, particularly in children due to their low body weight (Noah et al., 1980).
Lectins are therefore also found in foods such as pulses, wholemeal cereals and vegetables. If they are ingested in large quantities, e.g. if you eat undercooked beans, they can lead to symptoms of poisoning such as nausea, stomach pain, vomiting and diarrhoea.
Some of the most common high-lectin plant foods include:
Know what you're buying: pastured eggs are generally lower in lectins than standard, commercially farmed eggs, but pastured hens still often have access to many lectin-rich foods.
There's no single "healthiest" fruit; variety is key, but berries (blueberries, raspberries), avocados, apples, kiwi, and citrus are top contenders for daily eating due to high fiber, antioxidants, vitamins, and healthy fats, supporting heart, gut, and overall health, so aim to include several types in your diet.
Restoring the gut microbiome. LPS, gluten and lectins all cause severe disruption to the gut wall and the gut microbiome, causing leaky gut syndrome and dysbiosis. Although the cause is different in each case, the result — systemic inflammation causing joint pain and osteoarthritis — is the same.
That's at the root of the theory that some autoimmune conditions may arise as a result of, or are affected by, a leaky gut. The cause of leaky gut syndrome isn't fully understood, but poor diet, overconsumption of alcohol, smoking, stress and exposure to environmental contaminants are suspected to play a role.
Here are a few to keep an eye on:
Clinically, acute inflammation is characterized by five cardinal signs: rubor (redness), calor (heat), tumor (swelling), dolor (pain), and functio laesa (loss of function).
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. They don't have any nutritional value when consumed in foods.
Chronic inflammation is also referred to as slow, long-term inflammation lasting several months to years. Generally, the extent and effects of chronic inflammation vary with the cause of the injury and the ability of the body to repair and overcome the damage.
Some foods that contain higher amounts of lectins are beans, pulses, grains, fruits and vegetables (e.g. potatoes, tomatoes, sweet potatoes, zucchini, carrots, berries, and watermelon), nuts, coffee, chocolate, and some herbs and spices (e.g. peppermint, marjoram, and nutmeg).
Wohlford says drinking apple cider vinegar regularly or without diluting it can cause side effects such as: erosion of tooth enamel. damage to the lining of the esophagus. upset stomach.
Gundry provides a section on “Gut-destroying Bad Bug Favorites”. He focuses on sugars, including the sugar in fruit, as the main issue. His claim is that “fruits, sweet treats, and real of fake sugars…are a driving factor of the obesity epidemic”, seemingly equating an apple and a Milky Way bar (page 207).
Dr. Gundry recommends lectin-free options like pasture-raised eggs, avocado with MCT oil/ olive oil, nuts (walnuts, macadamias, pistachios), and sheep/ goat yogurt/ coconut yogurt for breakfast, often delaying it or eating calories in a short window; he advises against typical cereals, oats, and cow's milk yogurt due to lectins, promoting foods that support gut health.
The banana and plantain lectins are the first documented examples of JRLs, which are present in abundance in the pulp and roots of mature fruits, but are apparently absent from other tissues like peel, leaf and corm.
Avocado is a versatile fruit that is not only delicious but also lectin-free. It is an excellent source of healthy fats, fiber, potassium, and vitamins, making it a nutrient-dense addition to any meal.
Lectin-containing foods include nightshades such as 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.
Peanuts have a higher lectin content than most tree nuts, and lectins can be harsh on your gut health, particularly if you already have IBS, leaky gut, or other gut disorders. Peanuts also contain aflatoxin, which is a toxin that can have various negative health effects if you consume it too often.
These individuals may report negative inflammatory effects after eating lectins, such as digestive discomfort, joint pain, and brain fog, even when cooked properly, because of the fermentation that occurs with the carbohydrates and fiber in the foods with lectins.