Lectins are proteins found in significant amounts in about 30% of foods. They have been linked to leaky gut syndrome and may also be responsible for brain fog. You can reduce the amount of lectins in your diet by correct preparation of foods containing them, or avoiding certain foods. For example, you need to soak and boil beans properly to reduce lectins.
Fruits and vegetables that contain lectins are:
- String beans
- Green peas
- Soybean, mung bean and lentil sprouts
- Grapes (especially the seeds)
They are also found in wheat germ, peanuts, dairy products, many types of beans, nuts and seeds, garlic, marjoram, allspice and mushrooms.
However, variation can occur from day to day and from plant to plant. In addition, the lectins found in dairy, nightshades, nuts and seeds aren’t as bad for you.
The infographic below is a great summary: