Vegetables Low in Lectin
Lectins are a group of plant proteins that bind to carbohydrate components on cells. These proteins help to protect plants from predators and to establish symbiotic relationships between plants and nitrogen fixing microbes. Certain lectins may cause sensitivities and may contribute to symptoms related to gastrointestinal distress and inflammation while other lectins may have anti-inflammatory benefits.
Lectins are found in many foods, including (but not limited to) beans, lentils, peas, soybeans, peanuts, tomatoes, potatoes, and eggplant. Traditional cooking methods may help reduce lectins. Traditional cooking methods include soaking, sprouting, fermentation, and cooking with moisture at higher temperatures. Lectin containing vegetables and legumes are often good sources of vitamins, minerals, phytonutrients, protein, fiber, and are being studied for potential benefits so it is important to weigh the benefit vs. risk of long term avoidance.
We've curated a collection of vegetables that are low in lectin.
