Low Lectin Diet

The Low Lectin Diet is a nutritional system aimed at reducing the intake of plant proteins that can bind to cell membranes and cause inflammation, disrupt intestinal permeability, and trigger autoimmune reactions.

It is particularly relevant in cases of increased intestinal permeability syndrome, autoimmune diseases, chronic inflammation, and digestive disorders.

Why the Low Lectin Diet is Needed

Lectins are proteins found in many plants (especially in grains, legumes, and nightshades) that serve a protective function.

In the human body, some of them can bind to intestinal epithelial cells, disrupting the barrier function of the mucosa. This facilitates the penetration of toxins and proteins into the bloodstream, activating the immune system and leading to inflammation.

The diet reduces the burden on the gastrointestinal tract, supports the microbiota, and decreases autoimmune manifestations.

Basic Principles

• exclusion of foods high in lectins;
• use of methods that destroy lectins – soaking, sprouting, heat treatment, fermentation;
• focus on fresh vegetables, animal proteins, and healthy fats;
• avoidance of processed and grain products;
• restoration of the intestinal mucosa with probiotics, collagen, and amino acids.

Allowed Foods

• meat, poultry, fish, eggs;
• vegetables excluding nightshades – broccoli, cabbage, zucchini, asparagus, pumpkin;
• greens and leafy vegetables – spinach, lettuce, arugula, parsley;
• low-sugar fruits – apples, berries, kiwi;
• macadamia nuts, walnuts, pecans, almonds (soaked);
• fats – olive oil, coconut oil, avocado oil, and ghee;
• pseudograins – quinoa, amaranth, millet (in moderation).

Foods to Avoid

• nightshades – tomatoes, potatoes, eggplants, peppers, chili;
• legumes – beans, lentils, soy, peanuts (if not soaked or sprouted);
• grains – wheat, rye, barley, corn, oats;
• seeds and nuts with shells containing lectins – cashews, sunflower seeds;
• industrial dairy products;
• refined oils, sugar, and convenience foods.

Compliance Options

• strict – complete exclusion of all lectins, used in autoimmune conditions;
• moderate – allows consumption of processed (soaked or fermented) legumes and grains;
• preventive – exclusion of only the main sources of lectins while maintaining an overall healthy diet.

Benefits of the Low Lectin Diet

• reduction of inflammation and autoimmune reactions;
• restoration of the integrity of the intestinal mucosa;
• improvement of digestion and nutrient absorption;
• reduction of swelling, pain, and chronic fatigue;
• normalization of microbiota and energy levels.

Conclusion

The Low Lectin Diet helps reduce inflammatory processes, support the intestinal barrier, and improve overall well-being. It is especially beneficial in autoimmune, metabolic, and allergic conditions. Gradual implementation and proper heat treatment allow for dietary adaptation without deficiencies and stress for the body.