18/02/2026
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Lectins are plant proteins that evolved as defense mechanism—they're DESIGNED to damage gut lining of predators who eat them.
In small amounts, healthy guts can handle lectins. But in people with: leaky gut/intestinal permeability, autoimmune disease, chronic inflammation, gut dysbiosis—lectins can be major trigger.
HOW LECTINS DAMAGE YOUR GUT:
BIND TO INTESTINAL LINING: Lectins attach to gut wall and disrupt tight junctions, increasing permeability (leaky gut).
TRIGGER IMMUNE RESPONSE: Once in bloodstream, lectins activate immune system, creating systemic inflammation.
MOLECULAR MIMICRY: Some lectins look similar to your own tissues. When immune system attacks lectin, it can accidentally attack your tissue (autoimmune cascade).
HIGH-LECTIN FOODS: Wheat and grains (especially wheat germ), Legumes:
beans, lentils, chickpeas, peanuts, soy, Nightshades: tomatoes, potatoes, peppers, eggplant, Some nuts: cashews, peanuts, Some seeds: chia (in excess)
HOW TO REDUCE LECTINS:
PRESSURE COOKING: Destroys most lectins in beans and legumes (15+ minutes high pressure)
SOAKING/SPROUTING: Reduces lectin content in grains, legumes, nuts, seeds
PEELING/DESEEDING: Lectins concentrate in skins and seeds of nightshades
FERMENTATION: Breaks down lectins (sourdough, fermented soy) ELIMINATION: For people with active autoimmune disease, eliminating high-lectin foods for 30-90 days often reduces inflammation and symptoms significantly
I've watched rheumatoid arthritis pain completely resolve when patients eliminated nightshades. Hashimoto's antibodies drop when they remove gluten. IBS symptoms disappear when they pressure-cook beans properly.
Not everyone is lectin-sensitive. But if you have autoimmune disease or chronic gut issues and haven't tried eliminating high-lectin foods—it's worth testing.
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Research: Freed DLJ. "Do dietary lectins cause disease?" BMJ. 1999;318(7190):1023-1024.
