Lectins, as people with sensitivities might tell you, can be hard to digest—which can become problematic, as they are found in so many foods. Problematic lectins can be found in these primary sources: Gluten is a plant storage protein found in the seed’s endosperm; it stores amino acids necessary for the seed to sprout. Because plant storage proteins are structured differently from animal proteins, they can be hard to digest and can irritate the intestinal tract of animals. While all seeds contain storage proteins, gluten proteins can be the most irritating. While lectins and gluten are distinct, our approach to them is somewhat similar. Just as how you would avoid gluten if you’re gluten intolerant, you might want to avoid lectins if you think you might have a sensitivity. On the other hand, if you can tolerate lectins just fine, there’s no reason to steer clear—just as someone who isn’t gluten intolerant might incorporate gluten into their lifestyle. And with both lectins and gluten, stress can worsen the situation. Stress can slows down movement within the intestinal tract, which can intensify the damage from lectins and gluten proteins. While seeds are protein-rich, because of the lectin content, they shouldn’t make up any significant portion of your diet if you’re trying to go lectin-free. Lectins can be reduced in beans by extended soaking, fermenting, or prolonged boiling (raw and/or sprouted kidney beans are actually poisonous because of their high lectin content). Fermented soybean products, such as tempeh, are lower in lectins than other soy products. Fortunately, there is an exception to every rule: white rice. The lectins and storage proteins in white rice have a lower potential for harm. The carbohydrates in rice are broken down completely and typically don’t contribute to bacterial overgrowth in the gut. As always, it’s best to consult a doctor or dietitian before starting any restrictive diet. While there are little clinical trials to say whether lectins are “good” or “bad,” if you find yourself sensitive to lectin-containing foods, experimenting with a lectin-free diet may be beneficial. You know your body best—so feel free to eat or avoid what feels right for you, whether it’s lectins or not.
