While often listed as a safe vegetable on lectin-free diets by some sources, beets do contain lectins, but they are considered low-lectin and generally well-tolerated when cooked, though some people with high sensitivity may need to avoid them entirely, especially if they experience gastric issues. Beets are generally listed as a "yes" food on diets like Dr. Gundry's, but you should listen to your body as individual sensitivities vary, with some finding them problematic even when cooked.
Learn how to save money on food low in lectins. Did you know that eating fresh, unprocessed food and produce is one of the cheapest ways to eat? Believe it or not, all the processing that goes into mainstream foods is what costs so much. Beets, for example, are dirt cheap and really low in lectins.
Just because it's a root vegetable doesn't mean it's necessarily good for you. Sadly, carrots and beets when you cook them, you actually break down the cell walls and make that sugar available. They don't call em sugar beets for nothing but raw is another thing. Raw carrots is great and please don't fall into the trap.
Lectin-free diet food list
This knob-like, blood red root vegetable may not the first vegetable most reach for but it definitely deserves a space on the plate. Beets are packed with antioxidants, fiber, potassium and nitrates that may be pivotal in promoting cardiovascular health and providing protection against inflammation.
Beet and beetroot juice are possibly safe for most people when taken in larger amounts, short-term. Beet can make urine or stools appear pink or red. But this is not harmful. There is concern that large doses of beet might cause low calcium levels and kidney damage.
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.
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.
It may seem like a good idea to have beets daily because of their benefits, but if these vegetables make up a bit part of your diet, watch out for: Kidney stones: Beets contain a plant-based compound called oxalate. Consuming foods or drinks with high oxalate content may lead to the formation of kidney stones.
Dr. Gundry eats a lot of plants, and they're one of his primary protein sources. In fact, his favorite protein hack is to choose vegetables with high protein content, including three on this list: avocados, walnuts and kale. Other favorites include all leafy greens of all kinds, mushrooms, pecans and pistachios.
Which vegetables are best for keeping your gut healthy?
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.
Cherries, apples, and sugar beets also contain small amounts of glycoalkaloid even though they are not nightshades.
Here are five foods that promote healthier digestion and help you avoid common gastrointestinal symptoms.
Foods rich in medium-chain triglycerides (MCTs) include: Coconut oil. Palm kernel oil. Dairy products such as butter and cheese.
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.
Berries such as strawberries, blueberries, raspberries, and blackberries are delicious and nutritious lectin-free options. They are packed with antioxidants, vitamins, and minerals, making them a perfect addition to any diet.
There's no single "healthiest" fruit; the best approach is variety, but berries (blueberries, strawberries, blackberries) and avocado often top lists for antioxidants, fiber, healthy fats, and vitamins, while apples, kiwis, and oranges are excellent choices for convenience, heart health, and digestion. Aim for different colors to get a broad spectrum of nutrients like antioxidants and fiber, supporting overall well-being.
People with a history of kidney stones (due to high oxalate), low blood pressure, or certain digestive issues (like IBS) should limit or avoid beetroot, as it can exacerbate these conditions; also, those with iron overload (hemochromatosis) or gout, and those on blood pressure medication should consult a doctor before consuming large amounts.
The most significant change occurred between three to six hours after consumption. That time window, around the three-hour mark, is when beets appear to reach their full cardiovascular potential. The effect, while temporary, is measurable and consistent, reinforcing the case for regular consumption.
Fresh beetroot is more nutritious than canned beetroot. The canning process destroys most of the micronutrients (e.g. folate, B vitamins, beta-carotene) and halves the amount of the naturally occurring minerals potassium and phosphorus. As a general rule, foods that are less processed are more nutritious.