What are lectins? Plus 4 tips for removing (or reducing them!)

What are lectins?

Lectins are a class of protein found in almost all foods especially legumes and grains. The most common lectins that people can react to are:

Pea lectins
Peanut lectins
Wheat lectins
Kidney and soya bean lectins
Potato lectins
Tomato lectins
Squash lectins

​​Symptoms of lectin intolerance include:

Nausea after meals
Bloating 
Abdominal cramps
Fatigue and tiredness (especially after the meal)
Joint pain 
Depression 
ADHD
Skin rashes 

The reactions are variable depending on the individual. It can take minutes, hours, or days to show up making it difficult to pinpoint.

Some types of lectin are more problematic than others. For example, the lectin phytohemagglutinin found in red kidney beans can cause red blood cells to clump together as well as induce nauseas, vomiting, and bloating.

As lectins bind to carbohydrates they resist being broken down. Not only can they inhibit the body's ability to process carbohydrates (which can cause yeast overgrowth) but they have also been shown to interfere with the absorption of minerals such as calcium, iron, phosphorus and zinc. Since they can stop the absorption of nutrient into the body.they are often referred to as an anti-nutrient.

Lectins and autoimmune disease

​Lectins are linked to increased gut permeability (leaky gut) which has been found to drive autoimmune diseases. Mal digestion of the carbohydrates that are bound to lectins may disrupt the gut flora and since gut is responsible for 75% of the immune system an unhappy gut means an unhappy immune system.

In addition research indicates that lectins are able to bind and adhere to cells in the body resulting in  inflammation and potential immune system confusion whereby the body mistakes its own cells as being foreign eliciting an autoimmune response (broadly defined as the body attacking its own cells)

The good news is that because lectins are water soluable - cooking - especially with wet high-heat methods like boiliing, stewing or even soaking in water for several hours can inactivate lectins.

4 tips to remove lectins from your favourite foods 

1) Soak/ rinse/ strain  
The tradition of soaking and rinsing grains before use is a wise age-old practice and naturally removes or reduces  lectins before use.
With beans soaking then straining then cooking then straining removes most lectins. Cooking for long periods helps eliminate symptoms of indigestion commonly associated with beans and legumes.
2) Cook wet with high heat
The increase in use of pea protein in vegan protein poweder can be a major source of intolerance for many. The solution is to use fresh frozen peas (1 cup) per smoothie. Or if you suspect an intolerance boil the peas for 15 minutes and then cool and freeze ready for your use.
3) Peel 
High lectin plant foods such as aubergines, squash and cucumber can be peeled and deseeded to remove the lectin filled hull, seed or rind.
4) Ferment
The process of fermenting allows beneficial bacteria to break down plant and vegetables harmful and defensive substances. For instance choose fermented soy products such as tempeh and  miso. Fermenting doesn't eliminate all lectins but denatures them and resduces them significantly

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