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What's a lectin? -

Lectins, also known as hemagglutinins, are proteins in all plants. They are found in particularly high amounts in foods such as legumes.

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Antinutrient -

Lectins are a type of antinutrient. Antinutrients are common in many plants. They are so-called because they interfere with the body's capability to absorb nutrients.

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Antinutrient -

Sometimes these antinutrients are present in such a small amount that they don't really affect absorption. In plants that are high in them, cooking will destroy antinutrients.

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Plant protection -

You might be scratching your head, wondering why certain plant foods would contain something (in high amounts) that make them difficult to digest.

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Plant protection -

These lectins serve a purpose: they protect growing plants from invasion by fungi and other pathogens, by binding to them. There are six common foods that are higher in lectins than others.

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Red kidney beans -

A wonderful, plant-based source of protein and fiber, red kidney beans are also one of the highest lectin-containing plant foods.

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Red kidney beans -

However, this is only the case in their raw form. By taking the time to soak and cook red kidney beans, the lectin content reduces so there is less discomfort digesting this powerhouse food.

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Red kidney beans -

Canned red kidney beans have already been cooked and stored in water, so they're lower in lectins. If you're cooking them from their dry form, they need to be soaked for eight to 12 hours before being boiled for at least 30 minutes.

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Tomatoes -

Tomatoes are high in vitamin C and fiber, as well as potassium, folate, and vitamin K1. They also contain high amounts of lectins.

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Tomatoes -

While some people react to tomatoes, it's not completely clear that this is because of the lectin content. It's more likely to be because of pollen food allergy syndrome.

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Tomatoes -

Apart from cooking, you can reduce the lectin content of the tomatoes you eat by removing the seeds. Cooking tomatoes in the form of sauces and soups involves simmering, which will also lower the amount of lectins.

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Peanuts -

Peanuts are a great source of plant protein. These legumes are also high in vitamins, minerals, antioxidants, and fats, providing a dense energy and nutrient profile.

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Peanuts -

This salty snack contains high amounts of lectin, and despite roasting—which most commercial peanut butters have been—prior to consumption, it's unclear if their amount is reduced.

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Peanuts -

To err on the side of caution, if you believe you have issues with digesting lectins, pay attention to your body's reaction to roasted peanuts just in case.

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Potatoes -

The humble potato is a staple of many diets around the world. It contains high amounts of vitamin C, potassium, folate, and antioxidants.

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Potatoes -

The skin of the potato is well-known for being the most nutrient dense part of the crop. However, this is also where the lectins are found.

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Potatoes -

If lectins are a concern for you, peel the potatoes before cooking, and bake or boil them until they become soft before eating.

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Lentils -

Another one of the best plant-based sources of protein are lentils. They also contain non-heme iron and vitamin B1, which support heart health.

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Lentils -

And they're also a wonderful source of fiber, helping to support the body's gut health and regular bowel movements. They also contain lectins.

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Lentils -

Again, the lectins in lentils can be eliminated through cooking. Boiling lentils in water and draining them will remove the lectins, as will boiling, baking, pressure cooking, sprouting, or fermenting them.

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Eggplant -

Eggplants are part of a family of plants known as nightshades, which also includes potatoes and tomatoes.

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Eggplant -

A wonderful source of plant fibers, eggplants are low in carbohydrates and have a high antioxidant content (in particular, vitamins A and C).

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Eggplant -

Some popular ways of cooking eggplants so the lectins are removed include grilling, oven roasting, sautéing, or stir frying.

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Whole grains -

Whole grains are an important part of a healthy diet. Their consumption is associated with a number of health benefits, including lower rates of type II diabetes and heart disease.

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Whole grains -

Oats, barley, quinoa, buckwheat, spelt wheat, brown rice, and wholegrain rye are some examples of these high-fiber foods.

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Whole grains -

Cooking has been shown to completely eliminate the lectins in whole wheat pasta. Most bread-type wheat products we consume are already cooked, which lowers the lectin content.

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Soybeans -

Soybeans are packed full of lectins, making up around 10% of their protein content. They're also one of the best sources of plant protein.

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Soybeans -

However, it's very unlikely for anyone to eat this food raw, unlike some of the others on this list. Boiling helps remove the lectins from soybeans.

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Soybeans -

However, many soybeans are consumed that have been roasted or toasted, which isn't as effective at removing the lectins. So eat soybeans cooked this way with caution if lectins give you digestive discomfort.

Sources: (Good Housekeeping) (Healthline) (WebMD) (ZOE)

See also: Anti-anxiety diet? Understand how food impacts your mental health

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