Have you ever heard of someone on a lectin-free diet? Kelly Clarkson famously lost 37lb after going lectin-free, following advice from the book The Plant Paradox. So, is this real or just another fad diet? Let me give you the details…
What are lectins?
Lectins are proteins naturally found in many plant foods that can bind to carbohydrates. Because of this unique binding property, lectins can stimulate a cascade of immune cells as part of the lectin pathway of complement (LPC) and this, is how lectins can play a role in autoimmunity.
What foods contain lectins?
Lectins are found in a variety of plant foods including beans, lentils, legumes, and grains.
Low-lectin Foods:
- Cruciferous veggies, leafy greens, veggies without seeds
- Most fruits
- Most oils, tree nuts, seeds
- Wild-caught fish, grass-fed meat, pasture-raised poultry
- Goat and sheep milk and cheeses
High-lectin Foods: - All grains including quinoa, rice, corn, oats, flours
- Beans, lentils, peas, soy
- Veggies in the Solanaceae family – tomatoes, potatoes, peppers (including chili, sweet, and cayenne pepper), eggplant
- Veggies with seeds such as cucumber, squash, melons, green beans, snap peas
- Peanuts, cashews, chia, sunflower seeds, pumpkin seeds
- Cow’s milk and milk products
The Role of Lectins in Autoimmunity
When it comes to autoimmune diseases – including Hashimoto’s thyroiditis, lupus, rheumatoid arthritis, IgA nephropathy etc. – having the right balance in our immune system is key. Too much of an immune reaction can cause a flare, whereas too little immune response can leave an individual open to infection.
This delicate balance happens through many immune cells testing out whatever is in their immediate environment; including foods, bacteria, or medications. Our immune system is constantly grabbing new particles, testing if that particle is “self/safe” (aka no need to attack) or “non-self/not-safe” (aka attack and kill). This would be comparable to grabbing a carton of tomatoes, checking for mold, and then either putting them back in your pantry or getting rid of them.
Lectins are one of these proteins that can help bind and test carbohydrates in our environment to see if it is “safe” or “not-safe”.
The trick is that if these lectins are in excess or deficient, the immune system becomes imbalanced and that can promote autoimmunity.
Unfortunately, the evidence surrounding this topic is not clear. There are some studies to suggest that higher lectins levels are associated with autoimmunity but, lower levels of lectins are associated with more infections and infections cause inflammation and inflammation promotes autoimmunity…. so once again it’s about balance!
Should I try a Lectin-Free Diet?
Pros – If you have an autoimmune disease, trying a lectin-free diet may be one way to manage symptoms and ultimately control the inflammatory process.
Con – Having a significantly restricted diet can sometimes lead to deficiencies over time.
Given that the evidence isn’t completely clear, finding the right balance for you is important. In my practice, I think diet is one great way to take control of your autoimmunity and help manage symptoms so finding the right foods for you is important.
We know choosing the right diet for you isn’t always easy – so we’re here to help. For more info, give us a call.
In health,
Dr Chanel Cressman, ND
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