Gundry makes a lot of claims about what his diet can do for your health, including reducing gas and bloating, boosting energy, improving mood, reducing your chances of getting sick, healing your gut, and helping with weight loss. (2)
Theres no proof of these claims, though.
Specifically, Derocha says theres no evidence that eliminating a certain food can clean your gut, though avoiding lectins has the potential to benefit certain groups. If that describes you, be sure to clear this new diet with your doctor first.
Lectins are proteins that can stick to cell membranes of the digestive tract, so people with GI issues or chronic conditions like colitis or Crohns disease may benefit from avoiding them, says Derocha. When eaten in large quantities, lectins can also disrupt the digestive process, due to the sticky nature of the proteins and their impact.
Remember though, there are many caveats.
First, its unclear what dose of lectins could potentially be harmful. Not to mention, many of the foods potent in lectins (think: beans, lentils) are rarely eaten raw, when lectin levels are highest, notes the Harvard T.H. Chan School of Public Health. (4) Also realize that many foods that contain lectins are packed with prebiotics a type of fiber that the Mayo Clinic notes can feed healthy gut flora. (5) Therefore, avoiding these can lead to constipation, says Derocha.
In reality, there are many unknowns about lectins, and its not the open-and-shut case thats presented in Gundrys book.
While there is not enough research to fully show the pros or cons of a lectin-free diet or the amount of lectin that could make a difference, there is some concern about lectins due to the potential impact of how it affects absorption of some nutrients, says Derocha. [High levels of] lectins are known to cluster red blood cells, which carry oxygen throughout the body. If red blood cells cluster due to excess lectin again, the amount of lectin thats considered harmful is unknown we may be at risk of organs and muscles not getting enough oxygen to work as efficiently as they could, she says.
Authors of an article published in June 2019 in the World Journal of Gastroenterology raise these same concerns but note that more studies are needed. (6)
Lectins may specifically affect how your body absorbs minerals like calcium, iron, phosphorous, and zinc, Derocha says. This means that lectins are considered anti-nutrients, according to Harvard, though its noted that this may be a particular concern in developing countries where people are at risk for malnutrition or have limited food available to them. (4)
Excerpt from:
Lectin-Free Diet: Benefits, Risks, Food Choices, and More - Everyday Health
