No, yogurt is generally not considered high in lectins, and the fermentation process used to make it actually reduces lectin content significantly, making it a low-lectin, gut-friendly food, though dairy itself can contain casein which some link to lectin-like issues for sensitive individuals. Key lectin-containing foods are plants like beans, grains, and nightshades, while yogurt's fermentation breaks down anti-nutrients, making it beneficial.
Sauerkraut, yogurt, tempeh, and kombucha are well-known food sources that undergo the fermentation process. The fermentation process has shown to reduce lectin content up to 95 percent.
Dairy is high in a protein called Casein A1, which is high in lectins. Even those opting for organic milks can't escape Casein. Whether you choose whole milk or non-fat milk, caseins are present across the board. Most choose dairy free milks such as almond milk and even rice milk to avoid dangerous lectins in milk.
Some of the most common high-lectin plant foods include:
Lectins are a type of protein found in a variety of foods, especially in legumes and whole grains. They are present in dairy products including cheese, but the lectin content is generally significantly reduced during the cheesemaking process due to the high heat and fermentation.
“Yogurt is associated with decreased inflammation, decreased insulin resistance and it may prevent type 2 diabetes,” Dr. Hu says. Nutrition researchers believe yogurt's anti-inflammatory power comes from the probiotics it contains, but that has yet to be confirmed with rigorous trials, he says.
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.
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.
Here are a few to keep an eye on:
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.
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.
Coconut milk: Coconuts contain the lowest lectins, so a coconut milk made from only coconuts will be nearly lectin-free. Pea protein milk: While peas contain lectins, isolated pea protein used in milks is purified and treated, minimizing active lectin content. Cow's milk: Lectins are not found in cow's milk.
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.
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.
High-lectin plant foods, such as cucumbers, eggplant, and squash, can be made more lectin-friendly by peeling and deseeding. The hull, peel, or rind is where lectins concentrate, so a simple act like peeling with a serrated peeler or boiling tomatoes for a brief period can remove these lectin-rich portions.
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.
Spotlight the Super Six:
When it comes to the plants you eat, you want to eat from across the six different plant groups: vegetables, fruits, wholegrains, legumes (beans and pulses), nuts and seeds, and herbs and spices.
The 7 Day Gut Reset is a clean-eating and lifestyle-based plan designed to: Eliminate common gut disruptors. Introduce healing, nourishing foods. Support your digestive system with hydration and rest. Improve the diversity of your gut bacteria.
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).
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.
Mozzarella + Parmesan Dr. Gundry is very specific about which dairy products are allowed. Lo and behold, two the most important(?) cheeses are lectin-free.
More research is needed to figure out the link between eggs, diabetes and heart disease. Health experts now suggest eating as little dietary cholesterol as you can, aiming to keep intake under 300 milligrams (mg) a day. One large egg has about 186 mg of cholesterol — all of which is found in the yolk.
If you are eating before bed, choose a small evening snack that includes some fiber and protein like an apple and one to two tablespoons of peanut butter.