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Lectins & The Paleo Diet

No matter what type of food we eat, we can’t avoid Lectins as they are in absolutely everything we consume on a daily basis. Lectins are proteins which are found in animals, plants and our very own bodies and they have a number of functions which offer a means of protection to us. They can help to control the protein levels in humans but are also protective for plants as well. It is also thought that the right Lectins can also be beneficial in acting as a defense mechanism against serious illnesses, such as cancer.

Lectins can be useful for the body, but they can also be damaging, depending on the type of Lectin. There are many different types of Lectins found in different foods, so it is important to ensure we are taking in the right ones which offer the best benefits to our bodies. The function of Lectins also depend a lot of the individual and how sensitive their digestive system is as to how they will react to specific types of Lectins. The foods which contain particularly harmful Lectins include grains and legumes, which is why they are forbidden on the Paleo diet. These foods have the potential to destroy all of the good nutrients and vitamins in your body which makes you more susceptible to suffering from serious illnesses, such as heart disease and obesity.

If you consume the wrong Lectins and your body rejects these, it will also start rejecting all the good foods you eat, which means they will be of no benefit to you whatsoever. In order for the body to function effectively, it is essential that we absorb the right minerals and nutrients, which is why it is important to avoid legumes and grains on the Paleo diet. There are plenty of foods which contain Lectins which are good for our body and act as a way of protecting it, so it is important to be aware of the right foods to eat in order to get the most out of our bodies and feel as healthy as we can.

The Paleo Diet Lectins Grains Gluten Wheat-min

Gluten is one of the harmful Lectins that can cause a lot of problems with the digestive system, which is why many people who have particularly sensitive guts have to eat gluten-free foods. Gluten-free foods are becoming standard in supermarkets and restaurants these days, which shows how much of a problem gluten can be. Gluten is often found in wheat products including the high sugar and high fat foods we are advised to avoid as part of the Paleo diet. These harmful Lectins can attack the body and cause a lot of damage to the intestine which results in a leaking gut, not to mention a lot of pain. Bad Lectins can completely destroy the immune system, leading to issues such as extreme weight loss, diarrhea and sickness. It can also cause more serious illnesses, such as diabetes.

There are ways of reducing the presence of bad Lectins in legumes and grains, including soaking and soaking them, but it won’t completely destroy them so it is much better to avoid them completely. The Paleo diet encourages the avoidance of these food groups for a reason; they are not good for the body.

Nuts and seeds also contain Lectins but again, they are only beneficial to the body if you eat these in moderation. There are many of us who can’t stop eating nuts when we start, so if this sounds like you, it is best to just avoid eating them. There are plenty of nutritious foods on the Paleo diet which will offer good Lectins as well as plenty of other important vitamins and nutrients which are essential for a healthy body.

Overall, Lectins won’t pose problems for most people, but there are a number of people who have particularly sensitive guts, which means the bad Lectins, such as those found in grains and legumes can end up causing issues with the digestive system. Sufferers of a sensitive gut are not always born with this; it can develop over a number of years and become a worse problem in later life. It is better to completely avoid these, which is why the Paleo diet is such a beneficial one to follow.

How Lectins Interact with the Gut Lining

Lectins have the ability to bind to carbohydrates and glycoproteins on the surface of the intestinal lining. In people with sensitive digestive systems, this can interfere with nutrient absorption and may contribute to intestinal permeability, commonly referred to as “leaky gut.” This condition allows partially digested food particles and other compounds to pass into the bloodstream, potentially triggering an immune response.

Even for those without immediate symptoms, low-level inflammation triggered by harmful lectins may contribute to fatigue, joint pain, or skin issues. The Paleo diet helps reduce this risk by focusing on whole foods that are low in or free from harmful lectins, such as leafy greens, grass-fed meats, and properly prepared root vegetables.

Lectin Sensitivity and Autoimmune Conditions

There is growing research suggesting that lectins may play a role in exacerbating autoimmune diseases. In genetically predisposed individuals, lectins may confuse the immune system by mimicking proteins found in the body’s own tissues. This process, known as molecular mimicry, may contribute to conditions like rheumatoid arthritis, Hashimoto’s thyroiditis, and coeliac disease.

By reducing dietary lectin exposure through a Paleo framework, many people with autoimmune symptoms report fewer flare-ups and improved energy. While this is not a one-size-fits-all solution, it offers a compelling starting point for those exploring nutritional therapy as part of their health journey.

Low-Lectin Paleo Food Swaps

Avoiding high-lectin foods doesn’t mean limiting variety. There are many nutrient-dense Paleo-friendly options that are naturally low in lectins. Consider these swaps in your everyday meals:

  • Swap lentils and chickpeas for roast pumpkin or cauliflower mash in salads and bowls
  • Use coconut flour or almond flour instead of wheat-based flours for baking and coating
  • Replace soy products with coconut aminos or homemade sauces using garlic, ginger, and apple cider vinegar
  • Choose cassava or sweet potato instead of grains like rice or corn

These alternatives help reduce inflammation while supporting gut health and keeping meals delicious and satisfying.

Nightshades and Their Lectin Content

While grains and legumes are the most well-known sources of problematic lectins, another food group to approach with caution is the nightshade family. Tomatoes, capsicum, potatoes, and eggplants all contain lectins that may irritate the digestive tract in sensitive individuals. Although not all Paleo followers need to avoid nightshades, those with autoimmune conditions or chronic gut issues may benefit from reducing or eliminating them for a trial period.

A helpful approach is to keep a food journal and document symptoms. This can provide valuable insight into whether nightshades or other borderline foods are contributing to discomfort.

Can Soaking or Sprouting Reduce Lectins?

Traditional food preparation methods such as soaking, sprouting, and fermenting can reduce the lectin content in certain plant foods. These techniques were commonly used by ancient cultures before modern processing methods took over. However, while these practices do help reduce some anti-nutrients, they rarely eliminate lectins entirely.

For those committed to a strict Paleo approach, it is simpler to avoid lectin-rich foods altogether rather than relying on preparation techniques. That said, those who tolerate lectins better may find that occasional sprouted nuts or fermented vegetables are acceptable in moderation.

The Role of Resistant Starch and Gut Bacteria

One lesser-known aspect of lectin sensitivity involves the health of your gut microbiome. A diverse and balanced population of gut bacteria may help protect the intestinal lining and reduce the negative impact of low levels of dietary lectins. Resistant starches such as green banana flour and cooked then cooled sweet potato can nourish beneficial bacteria and support a healthier gut barrier.

Incorporating a variety of fibrous vegetables, fermented foods (if tolerated), and occasional resistant starch can help maintain microbial diversity. However, it is still wise to limit high-lectin foods that overwhelm or damage the gut environment.

Signs You Might Be Lectin Sensitive

While not everyone needs to eliminate lectins entirely, certain symptoms may suggest you could benefit from a trial reduction. Common signs of lectin sensitivity include:

  • Bloating or gas after meals
  • Unexplained fatigue or brain fog
  • Joint stiffness or chronic pain
  • Skin issues like eczema or rashes
  • Irregular digestion, including constipation or diarrhoea

If these symptoms are familiar, consider a 30-day Paleo-style elimination focused on low-lectin foods. This gives your body a chance to reset, and reintroducing foods one at a time can help identify your personal thresholds.

Are All Lectins Bad?

It is important to acknowledge that not all lectins are harmful. Some types, especially those found in safe vegetables like carrots, celery, or lettuce, are not known to cause irritation. In fact, many of these foods are beneficial and support healthy digestion and immunity.

The key lies in avoiding large quantities of the more reactive lectins, particularly those in improperly cooked or processed grains, legumes, and certain nightshades. By being selective and informed, you can maintain a balanced diet that maximises benefit while minimising risk.

Finding Your Optimal Balance

The Paleo diet is inherently low in harmful lectins, which is why it serves as an ideal template for those looking to improve their digestion and overall health. Whether you go fully lectin-free or simply reduce your exposure, it is about finding what works best for your individual body.

Listen to your symptoms, keep meals simple and nutrient-dense, and give yourself permission to adapt your approach as your body changes. Over time, you may find that you tolerate certain foods better or learn new ways to support your gut health naturally.

Everyone’s tolerance to lectins is different, but by tuning into your body's signals and focusing on whole, Paleo-approved foods, you can take control of your health from the inside out. Do you thrive on a low-lectin lifestyle? Share your experience in the comments below.

Unhealthy Health Food?

I'm so disappointed with Iku.  When finding out how I eat, a few friends have suggested Iku, which is a whole food, “healthy” outlet, with a few locations around Sydney.

I'm not disappointed with options like McDonalds, as I doubt anyone goes there to fulfil their aim of having a healthy, wholesome nutritious lunch.  Iku however shares so many of my nutrition beliefs, yet tackles them with pretty much the polar opposite nutritional approach.

Iku strive on providing organic food, and local where possible.  I completely agree with this approach and can’t think of any other food outlet that goes this far.  This ensures produce that should be free from pesticides, fresher and being local, far more sustainable.  Tick!

They also try to keep foods as close to their natural state as possible, with minimal processing.  This is very in line with the Paleo approach.

Their foods are also all dairy free, additive free, preservative free and free from genetic modification – more Paleo approval for getting this right.  So far, so good.

But, then it all starts to go wrong.  They strongly believe in the nutritional prowess of grains and legumes, believing that they help to fight disease.  This is completely at odds with Paleo thinking, where legumes and grains have been shown to increase inflammation and reduce gut health.  Their ingredients “slow blood sugar responses”. Whilst Paleo, without grains, will take blood sugar responses out of the equation – surely this is far healthier.  Their menu is also designed to “keep cholesterol levels in check”, which is a clear reference to the outdate lipid hypothesis, to which Paleo does not subscribe.

It then gets even less Paleo.  All of their food is free of any animal product.  I can’t find any explanation on their site as to why they (presumably) perceive this to be the healthiest way to live.

Their tagline is “Feel great, have huge amounts of energy and a strong immune system”.  I'm not sure how I could possibly feel good consuming grains and legumes – and no meat.  I know it certainly wouldn't give me much energy.  I currently have so much energy on my (fairly strict) Paleo diet.  As for having a strong immune system, this also puzzles me with all of those lectins, phytates & proteins like gluten in the grains and legumes.

I’d love to see a national chain of food outlets that would combine the local, whole, organic philosophy, with great quality meat – and not a grain or legume in sight!  Perhaps I’ll have to open my own!

Do you have well meaning “healthy” food outlets where you live?  That actually aren't what you would consider healthy?