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? ›
Advocates claim that excluding foods high in lectins from the diet can have numerous health benefits, such as weight loss and prevention of chronic conditions. Despite its popularity in some areas, there is no comprehensive evidence that a lectin-free diet has any health benefits.
What three foods did Dr. Gundry eliminate from his diet? ›
Dr. 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 is the one food we should all stop eating? ›
1. Processed meat. Processed meats contain added nitrates and other chemical substances that are bad for your health. Certain processed meats like sausages are made from leftover unwanted parts of animals and often contain high amounts of salt and fat.
What are the 3 superfoods Dr. Gundry says to avoid? ›
There are 3 superfoods in particular that he says you should never eat: goji berries, chia seeds and wheat grass. The problem is that some so-called superfoods also contain lectins, those pesky plant proteins that can cause inflammation and set the stage for a variety of diseases, as well as weight gain.
Are blueberries high in lectins? ›
Lectin-free fruits include pomegranates, lemons, beets, blackberries, blueberries, apples, plums, sweet oranges, tangerines, and dates.
What cancels out lectins? ›
Cooking, especially with wet high-heat methods like boiling or stewing, or soaking in water for several hours, can inactivate most lectins. [6] Lectins are water-soluble and typically found on the outer surface of a food, so exposure to water removes them. An example is dried beans.
How do you flush lectins out of your body? ›
The trick is to limit or remove these foods, not all lectins. If you absolutely must consume these foods then reduce the overall lectin load by soaking and sprouting your nuts/seeds, grains, and legumes, and be sure to slow-cook them for longer durations on low heat. Both sprouting and heating reduce the lectin load.
What fruit does Dr. Gundry say not to eat? ›
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.
The Problem With Lectins
They contain phytohaemagglutinin, a type of lectin that can cause red blood cells to clump together. It can also produce nausea, vomiting, stomach upset, and diarrhea. [2] Milder side effects include bloating and gas.
Why are lectins not good for you? ›
Lectins are proteins and antinutrients in plant foods. Antinutrients are compounds that can interfere with your body's ability to digest and absorb other nutrients. Legumes, like beans and lentils, have especially high amounts of lectins. Eating raw foods that contain lots of lectins can cause digestive problems.
Can you lose weight by not eating lectins? ›
It's unclear whether eliminating lectins from your diet will lead to dramatic health outcomes like weight loss, reduced symptoms of chronic inflammation, or better digestion but a diet low in processed foods is shown to be beneficial.
What are the pros and cons of lectin? ›
Some research shows that they may have antimicrobial properties and could also aid in cancer prevention. However, consuming high amounts may irritate the digestive tract and contribute to inflammation and impaired nutrient absorption.
