Gundry makes a lot of claims about what his diet can do for your health, including reducing gas and bloating, boosting energy, improving mood, reducing your chances of getting sick, healing your gut, and helping with weight loss. (2)
There’s no proof of these claims, though.
Specifically, Derocha says there’s no evidence that eliminating a certain food can “clean” your gut, though avoiding lectins has the potential to benefit certain groups.
“Lectins are proteins that can stick to cell membranes of the digestive tract, so people with GI issues or chronic conditions like colitis or Crohn’s disease may benefit from avoiding them,” says Derocha. “When eaten in large quantities, lectins can also disrupt the digestive process, due to the sticky nature of the proteins and their impact.”
Remember though, there are many caveats.
First, it’s unclear what dose of lectins could potentially be harmful. Not to mention, many of the foods potent in lectins (think: beans, lentils) are rarely eaten raw, when lectin levels are highest. (4) Also realize that many foods that contain lectins are packed with prebiotics — a type of fiber that can feed healthy gut flora. (5) Therefore, avoiding these can lead to constipation and poor gut health, says Derocha.
In reality, there are many unknowns about lectins, and it’s not the open-and-shut case that’s presented in Gundry’s book.
“While there is not enough research to fully show the pros or cons of a lectin-free diet or the amount of lectin that could make a difference, there is some concern about lectins due to the potential impact of how it affects absorption of some nutrients,” says Derocha. “[High levels of] lectins are known to cluster red blood cells, which carry oxygen throughout the body. If red blood cells cluster due to excess lectin — again, the amount of lectin that’s considered harmful is unknown — we may be at risk of organs and muscles not getting enough oxygen to work as efficiently as they could,” she says.
The authors of a 2019 medical journal article raise these same concerns, but they note that more studies are needed. (6)
Lectins may specifically affect how your body absorbs minerals like calcium, iron, phosphorous, and zinc, Derocha says. This means that lectins are considered “anti-nutrients,” though it’s noted that this may be more of a concern in developing countries where people are at risk for malnutrition or have limited food available to them. (4)
FAQs
Is a lectin-free diet safe? You don't necessarily have to eat foods with lectins to be healthy, but omitting them may increase your risk for nutrient deficiencies. Also, if an eating plan that restricts many foods triggers disordered eating habits, this may be a dangerous diet for you.
What are the benefits of a lectin-free diet? ›
Benefits of a Lectin-Free Diet
Advocates for following a lectin-free diet often claim that it helps with numerous symptoms or health conditions, including: Weight management. Digestive problems (abdominal pain, diarrhea, vomiting, gas, bloating, nausea, etc.) Immune system problems.
What three foods did Dr. Gundry eliminate from his diet? ›
Gundry specifically recommends pressure-cooking dry beans to eliminate lectins. Eliminate foods high in lectins. These foods include legumes, grains, nuts, seeds, dairy products, certain meats, and sugary snacks.
What are the worst lectin foods? ›
These six foods are some of the worst sources of lectins in the American diet when consumed raw.
- Raw Kidney Beans. Red kidney beans are a great source of plant-based protein and they are a low-glycemic-index food. ...
- Peanuts. ...
- Whole Grains. ...
- Raw Soybeans. ...
- Raw Potatoes.
Active lectins are what's found in raw plants. But boiling, baking, pressure-cooking and soaking can deactivate those lectins, so they're not going to have the same effect as they would if you ate them raw. Fermentation, sprouting and removing peels and seeds can also reduce the amount of active lectin in plant foods.
How do you flush lectins out of your body? ›
The best ways to mitigate the toxic effects of lectins are traditional food preparation methods, which include soaking, sprouting, and fermenting grains and legumes. You can ferment flour before cooking with it. Sourdough bread and a traditional flatbread from India called dosa are both made from fermented flours.
Are bananas high in lectins? ›
Some fruits, such as bananas and apples, contain lectins, but they are generally found in lower amounts compared to lectin-rich foods like grains and legumes.
What is Dr. Gundry's one superfood? ›
It's no secret that Dr. Gundry advocates for gut health, and recommends that you do everything you can to boost your microbiome. For that reason prebiotic fiber, which supports healthy gut flora, is the number one superfood that you should consume every day.
Are blueberries high in lectins? ›
Lectin-free fruits include pomegranates, lemons, beets, blackberries, blueberries, apples, plums, sweet oranges, tangerines, and dates.
What are the symptoms of too much lectin? ›
Raw kidney beans contain phytohaemagglutinin, a toxic lectin. The main symptoms of kidney bean poisoning are severe abdominal pain, vomiting, and diarrhea ( 7 , 8 , 9 , 10 ). Reported cases of this poisoning are associated with improperly cooked red kidney beans.
He advised avoiding grapes, mangoes, ripe bananas, lychees, apples, pineapple, and pears, listing the grams of sugar in each as if the sugar added to an energy drink had the same influence on the body as an apple.
What does Dr. Gundry eat every day? ›
Gundry recommends a diet that relies on pasture-raised meats and eggs; fermented foods like sauerkraut; limited fruit; foods high in resistant starches, such as green beans; vegetables that are not in the nightshade family; and healthy fats such as olive oil.
What does Dr. Gundry eat for dinner? ›
Dr Gundry's dinner plate mainly consists of leafy greens and cruciferous vegetables, resistant starch, meat, chopped avocado, with olive oil drizzled over the whole meal.
What fruit has no lectin in it? ›
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.
What vegetables have bad lectins? ›
Lectins are naturally occurring proteins that are found in most plants. Some foods that contain higher amounts of lectins include beans, peanuts, lentils, tomatoes, potatoes, eggplant, fruits, and wheat and other grains.
