The "worst" lectin foods are typically raw or undercooked legumes (kidney beans, peanuts, soy, lentils, chickpeas) and grains (wheat, corn), along with some nightshades (potatoes, tomatoes, eggplant, peppers) and cashews, due to high levels of lectins like phytohemagglutinin. However, cooking, soaking, and sprouting drastically reduce lectins, making most of these nutritious foods safe and beneficial for most people, with high-risk issues mainly from raw consumption.
Some of the most common high-lectin plant foods include:
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).
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.
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.
Legumes, such as beans and peas, are especially known to be lectin rich. Several studies have found a correlation between legume intake and a lower risk of cardiovascular mortality [2], lower body weights [3], and longevity [4]. However, plant-based food consumption can also be associated with health risks [5].
Here are a few to keep an eye on:
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.
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.
Inflammatory Foods
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.
According to Gundry, these foods are low in lectins and are OK to eat on a lectin-free diet:
Not only is chocolate allowed on a lectin-free diet; it's recommended!!
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.
1. Almonds. There you have it — the humble almond can be considered the most nutrient-dense food on the planet. Used to the spotlight by now, almonds have been at the center of multiple studies on heart health and diabetes-related benefits.
Blueberries are richer in vitamin K and manganese, yet mango is richer in vitamin C, vitamin A, folate, copper, and vitamin B6. Mango's daily need coverage for vitamin C is 30% higher. Blueberries have 5 times more manganese than mango. Blueberries have 0.336mg of manganese, while mango has 0.063mg.
Watermelon can help reduce your body fat and waist circumference due to its high water content. Watermelon is also rich in vitamins A and C, which can help with skin health and metabolism.
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.
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.
The lowest lectin content options are asparagus, garlic, celery, mushrooms and onions. Cooked root vegetables like sweet potatoes, yucca and taro, along with leafy greens, cruciferous vegetables, avocados, olives and olive oil are all examples of healthy foods that do contain some lectins.
Foods to Limit or Avoid
Red and Processed Meats: As we noted above, red meats (like beef, pork, and lamb) and processed meats (such as hot dogs, sausage, and lunch meats) have all been shown to raise colorectal cancer risk, as can the chemicals created from grilling, frying, or broiling them.
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.
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.