Lectins: Friend or Foe? What Science Says (and Dr. Gundry)

Lectins are proteins naturally present in many plants—legumes, whole grains, tomatoes, peppers, eggplants, etc.—while their biological role is to protect plants against predators, their effect in our bodies raises many questions, particularly in relation to intestinal permeability and autoimmune diseases.

Dr. Gundry's Vision: Lectins, Those Hidden Plant Toxins

Dr. Steven Gundry, a former heart surgeon who became a leading figure in the anti-lectin movement, claims that these plant proteins are real saboteurs of our health. According to him, lectins can:

• disrupt the intestinal barrier ( leaky gut ),

• trigger chronic inflammation,

• interact with our microbiota,

• and be involved in metabolic, autoimmune and neurological disorders [1].

“Gluten is just one type of lectin. But there are hundreds of others, often worse, that we unknowingly consume every day.” — Dr. Gundry, The Plant Paradox

What Does the Research Say? A Nuanced Subject

Science doesn't totally dismiss Dr. Gundry's concerns, but it strongly qualifies his remarks:

• Lectins can have toxic effects at high doses or when improperly prepared (e.g., raw red kidney beans rich in phytohemagglutinin) [2].

• However, many studies also show that lectins have beneficial effects , notably as antioxidant, anti-cancer or immunomodulatory agents [3][4].

• Their impact depends on the quantity, type, culinary preparation and above all individual sensitivity (microbiota, genetics, intestinal integrity).

Should We Be Worried? Who Is Affected?

Certain profiles may be more sensitive to lectins:

• people with autoimmune diseases (Crohn's, Hashimoto's, lupus),

• chronic digestive disorders (bloating, pain, SIBO),

• proven intestinal porosity,

• unexplained chronic fatigue or joint pain.

But for a healthy person with a balanced microbiota, lectins are not necessarily to be banned .

How to Reduce Lectins Without Eliminating All Plant Foods?

Here are some scientifically and traditionally validated strategies to neutralize lectins without sacrificing a rich plant-based diet:

1. Soaking legumes (12–24 h) with thorough rinsing [5]

2. Pressure cooking (pressure cooker / Instant Pot) to neutralize most active lectins [6]

3. Fermentation (miso, tempeh) to predigest lectins

4. Germination (lentils, chickpeas) which reduces their concentration

5. Avoid the skins and seeds of nightshade vegetables (tomatoes, peppers) if sensitive

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Conclusion: Should We Fear Lectins?

Lectins, like many plant compounds (oxalic acid, phytates), are ambivalent: harmful in excess or poorly prepared, but potentially beneficial when integrated into a diversified and well-cooked diet.
Dr. Gundry raises a vital point about gut sensitivity, but his radical view doesn't apply to everyone.

Listening to your body, diversifying your diet, and preparing your food well remain the best guides.

🌿 The position of Vāhana :

"We don't demonize lectins, but we recognize that their impact depends on the person, the state of the microbiota, and how they are cooked."

"Functional health doesn't require a fear of food, but an understanding of its effects. At Vāhana, we educate rather than prohibit."

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Scientific references

1. Gundry MD. The Plant Paradox . 2017. HarperWave.

2. Pusztai A. “Lectins: biomedical perspectives.” Lancet . 1998.

3. Vasconcelos, IM et al. “Antinutritional properties of plant lectins.” Toxicon , 2003.

4. Sharon, N. “Lectins as cell recognition molecules.” Science , 1983.

5. Xu, BJ & Chang SK. “Effect of soaking, cooking and fermentation on phytochemical content.” Journal of Agricultural and Food Chemistry , 2008.

6. Shi, Y. “Effects of pressure cooking on antinutrients in vegetables.” Food Chemistry , 2021.