List of lectin-free and lectin-containing foods
Which foods are lectin-free and which contain lectins?
NO LIVING BEING IN THIS WORLD WANTS TO BE EATEN...
Not even a plant.
However, plants can neither fight nor flee, which is why they have other defense mechanisms:
Lectins are plant proteins that plants use to defend themselves against predators. They are associated with the occurrence of chronic inflammatory diseases in humans.
LECTIN-FREE FOODS
THESE FOODS ARE FREE OF LECTINS AND THEREFORE COMPLY WITH OUR PHILOSOPHY
Meat, Fish, Eggs
- Beef, lamb, goat, game, bison, water buffalo meat and fat exclusively grass/hay/forage-fed, including bone broth and organ meats such as liver, heart, kidney…
- Game: venison/deer/chamois/elk…
- from wild-caught sources or exclusively grass/hay/forage-fed
- Eggs (pasture-raised chicken, quail, ostrich)
- Pork, provided it is not fed corn and soy
- Sausage, bacon, meatloaf without nitrite curing salt and without cutting aids
- Beef bones
- Beef gelatin
- Fish (e.g. pike-perch, whitefish, wild salmon) from wild catch
- Mussels (e.g. scallops) from wild catch
Fats and Oils
For frying, cooking, grilling, baking:
- Beef tallow (grass-fed)
For dressings:
- MCT Oil
- Cold-pressed olive oil
For desserts:
- Sheep butter
- Buffalo butter
Vegetables and other plant-based foods
- Broccoli
- Cauliflower
- Romanesco
- Sweet potatoes (preferably white sweet potatoes)
- Olives
- Capers
- Brussels sprouts
- Onions
- Shallots
- Scallions
- Leeks
- Asparagus
- Carrots
- Chicory
- Horseradish
- Radish
- Parsnips
- Red radishes
- Hamburg parsley (Parsley root)
- Kohlrabi
- Garlic
- Green leafy salads
- Sauerkraut and other fermented vegetables from this list
- Artichokes
- Fennel
Herbs :
- Parsley
- oregano
- basil
- marjoram
- coriander
- thyme
- chervil
- laurel
- chives
Spices :
- Salt, caraway, coriander, pepper, nutmeg, allspice
- lemon
- lime
- Vinegar
Dairy products
Dairy products from sheep, buffalo, Jersey cow (A2 casein):
- Cheese
- Sour cream
- Yogurt
- Curd cheese / Quark
- Butter
- Ice cream
Flours and Pasta
Pasta is mostly made from grains, which have a very high lectin content.
At TOBIO, we have developed pasta products such as bread, rolls, noodles, pasta, dumplings, pizza, bread for dumplings, breadcrumbs, etc., that are lectin-free.
Which ingredients do we use for this?
Learn more about lectin-free pasta
Sweet
(Please emphasize bold)
Pasta, dessert flours
Berries
- Strawberries
- blueberries
- Aronia berries
- blackberries
- currant
- currants
- elderberries
- Sea buckthorn
Nuts and seeds
- Macadamia
- Pistachios
- Pili nuts
- poppy
sweetener
- Allulose (where permitted) and erythritol granulated sweetener in small quantities
- coconut
- Honey
Thickener
- Arrowroot strength
- Xanthan
- Tapioca starch
- beef gelatin
LECTIN-CONTAINING FOODS
THESE FOODS CONTAIN LECTINS
Cereals and pseudocereals
…as well as their milk, flour, semolina and other processed products
- Wheat
- rye
- Spelt
- Oats
- Buckwheat
- Amaranth
- Quinoa
- Couscous
- Bulgur
- Kamut
- barley
- Green spelt
- rice
- corn
Nightshade plants
- tomatoes
- paprika
- chili
- potatoes
- cucumbers
- zucchini
- eggplant
- Eggplants
Vegetables, fruit and other plant products
- beans
- Peas
- lenses
- Lupins
- soy
- Vegan dairy products
- All vegetable oils and fats
- All fruits that are not explicitly on the green list
- pumpkin
- spinach
- Swiss chard
Nuts and seeds:
- Walnuts
- Hazelnuts
- peanuts
- Chia
- almonds
- Para
- Pecan
- Cashew
Meat, Fish, Eggs, Dairy Products
- Cow's milk products (in any form, including butter, cheese, yogurt)
- Pork when fed corn or soy
- Poultry
- Cured meat
- Sausage products with curing salt and cutting aids
- Fish and seafood from farms / aquaculture
- Wild fish species particularly contaminated with heavy metals or microplastics: tuna, halibut, marlin...
- Eggs from chickens fed corn or soy
Miscellaneous
- Sugar (sucrose, fructose, glucose), refined starch and other sweeteners
- All artificial flavor enhancers, glutamate, anti-caking agents, emulsifiers, preservatives…
- All industrially processed foods “convenience products”
FAQ
The following questions frequently arise when it comes to lectin-containing foods:
Are almonds lectin-free or lectin-containing?
Peeled almonds are listed as "lectin-free" in many lectin-free diet guides, provided they are peeled. However, at TOBIO, we not only focus on relevant lectins but also on other aspects of nutrition. In this case, we have excluded almonds or recommend their consumption only in minimal amounts, as almonds are extremely high in oxalic acid, which can lead to the formation of oxalates, potentially causing kidney stones and many other complaints.
Why is spinach on the red list?
Spinach is listed as "lectin-free" in many lectin-free diet guides, sometimes with the recommendation to eat a source of calcium with it. At TOBIO, we not only focus on relevant lectins but also on other aspects of nutrition. In this case, we have excluded spinach or recommend its consumption only in very small quantities because spinach is extremely high in oxalic acid, which can lead to the formation of oxalates, which can cause kidney stones and many other complaints.
Why do you use quail eggs instead of chicken eggs in your recipes?
Many people nowadays have immunoglobulins (antibodies) against chicken egg protein because many of us have been vaccinated with vaccines made from chicken egg protein. If someone tolerates chicken eggs well, there is no reason not to use chicken eggs – quite the opposite.
Why should you be careful with romaine lettuce?
In our experience, a surprising number of people have immunoglobulins (antibodies) to romaine lettuce. If someone tolerates romaine lettuce well, there is no reason not to use it.
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