Lectin
From Youssefsan
Food low in lectins
See also: https://gundrymd.com/dr-gundry-diet-food-list/
Vegetable and roots
- dark leaf (spinach, broccoli)
- cabbage
- carrot (raw)
- onion
- garlic
- sweet patato
- manioc
- jicama
Cereals
Seeds
- flaxeed
- sesam
- psyllium
Preferred nuts:
- walnut
- macadamia
- pistashio
Other nuts:
- almonds if blanched
- brazil nuts (max 30g)
- hazelnut
Beans (only if pressure cooked)
Dairy:
- goat cheese/yoghurt
- lamb cheese/yoghurt
- N-B: cow cheese/yoghurt only if casein B
Animal
- wild small fish
- grass-fed poultry
Flours
- green banana
- almond (blanched)
- coconut
- manioc
Fruit
- olive
- avocado
Oil
- olive oil
- coconut oil
- sesame oil
- walnut oil
Food high in lectins
Cereals and pseudo-ceerals
- Corn
- Soy
Seeds
- chia
Nuts:
- cashew
- peanut
Reducing lectins
Three ways to reduce lectin content for beans, cereals:
- soaking
- fermenting (e.g. bread)
- cooking
Reducing lectins for fruits
- peel and remove seeds: tomato
- remove seeds: cucumber
Reference
Dr Steven Gundry, The Plant Paradox: The Hidden Dangers in "Healthy" Foods That Cause Disease and Weight Gain, 2017
