Beans and Pulses
Beans are among the main sources of lectins. Soy, kidney, navy, pinto, lima, fava, wax, castor, jack, string and field beans all contain lectins. Sweet peas, green peas, cow peas and horse grams are other sources of these proteins, as are lentil, mung bean or soybean sprouts. Fully cook your beans before eating them. Cooking and digestion destroy some, but not all, lectins. For example, the lectins in navy beans aren't fully destroyed during digestion.
Grains and Cereals
Barley, corn, rice and wheat, especially wheat germ, also contain lectins, as do cereals and other baked goods made with these grains. Wheat germ contains one of the types of lectin that isn't destroyed during digestion.
Fruits and Vegetables
Tomatoes contain lectin, and so do potatoes, sweet potatoes, zucchini, carrots, rhubarb, beets, mushrooms, asparagus, turnips, cucumbers, pumpkin, sweet peppers and radishes. Citrus fruits, such as oranges, lemons and grapefruit, provide lectin. So do berries, including blackberries, raspberries and strawberries. Other fruit sources of lectin include pomegranate, grapes, cherries, quinces, apples, watermelon, banana, papaya, plums and currants.
Other Foods
You'll also be consuming lectin if you eat nuts and seeds, even those that have been dry roasted. Walnuts, hazelnuts, peanuts, sunflower seeds, sesame seeds, cashews, and coconut all contain lectins. Chocolate, coffee and some spices, including caraway, nutmeg, peppermint, marjoram and garlic, are also sources of lectins.
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Wonderful! So now what the heck do we eat???!!!
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