Lectin Food List and Preparation Guide

If lectin is an issue for you and you need to ensure your intake is reduced or kept as low as possible, our lectin food lists below will help guide you through the maze of lectin levels, how to prepare foods to ensure levels are low and what to avoid. The perfect companion when out grocery shopping. Simply save this page link to your device and you have the most evidence-based lectin lists on hand when you need them. 

 PREPARATION KEY

Soak (S) | Cook (C) | Pressure Cook (PC) | Sprout (SP) | Ferment (F) | Tinned (T) | Avoid Raw (AR)

No Lectin Foods

No Lectins - No special preparation required

Rocket/spinach/kale
Silverbeet/cos/lettuce
Watercress
Broccoli/cauliflower
Cabbage/Brussels sprouts
Bok choy
Onion/garlic/leek
Celery/asparagus/fennel

Berries/citrus/apple/pear
Stone fruit/grapes/melon
Banana
Meat/poultry/fish/eggs
Milk/yoghurt/cheese
Olive oil/avocado/coconut
Mushrooms (button, shiitake, oyster)
Sea vegetables (nori, wakame)

Low Level Lectin Foods

Soak (S) | Cook (C) | Pressure Cook (PC) | Sprout (SP) | Ferment (F) | Tinned (T) | Avoid Raw (AR)

Tinned beans (rinsed)  (S) (C) (PC) (SP) (F) (T) (AR)
Tinned lentils/chickpeas (rinsed) (S) (C) (PC) (SP) (F) (T) (AR)
Home-cooked beans (soaked & boiled) (S) (C) (PC) (SP) (F) (T) (AR)
Sprouted lentils (S) (C) (PC) (SP) (F) (T) (AR)
Sprouted mung beans (S) (C) (PC) (SP) (F) (T) (AR)
Sprouted chickpeas (S) (C) (PC) (SP) (F) (T) (AR)
Sprouted-grain bread (S) (C) (PC) (SP) (F) (T) (AR)
Tempeh  (S) (C) (PC) (SP) (F) (T) (AR)
Miso (S) (C) (PC) (SP) (F) (T) (AR)
Natto (S) (C) (PC) (SP) (F) (T) (AR)

Sourdough bread (S) (C) (PC) (SP) (F) (T) (AR)
Tamari (S) (C) (PC) (SP) (F) (T) (AR)
Tomato (cooked, deseeded)  (S) (C) (PC) (SP) (F) (T) (AR)
Potato (cooked, peeled) (S) (C) (PC) (SP) (F) (T) (AR)
Eggplant (cooked) (S) (C) (PC) (SP) (F) (T) (AR)
Capsicum/chilli (cooked) (S) (C) (PC) (SP) (F) (T) (AR)
Sweet potato/yam  (S) (C) (PC) (SP) (F) (T) (AR)
Taro/cassava  (S) (C) (PC) (SP) (F) (T) (AR)
Beetroot/carrot/parsnip (S) (C) (PC) (SP) (F) (T) (AR)
Activated nuts & seeds (soaked, dried) (S) (C) (PC) (SP) (F) (T) (AR)

Medium Level Lectin Foods

Soak (S) | Cook (C) | Pressure Cook (PC) | Sprout (SP) | Ferment (F) | Tinned (T) | Avoid Raw (AR)

Wheat (whole) (S) (C) (PC) (SP) (F) (T) (AR)
Spelt (S) (C) (PC) (SP) (F) (T) (AR)
Barley (S) (C) (PC) (SP) (F) (T) (AR)
Rye (S) (C) (PC) (SP) (F) (T) (AR)
Freekeh (S) (C) (PC) (SP) (F) (T) (AR)
Brown rice (S) (C) (PC) (SP) (F) (T) (AR)
Wild rice (S) (C) (PC) (SP) (F) (T) (AR)
Oats (rolled, whole) (S) (C) (PC) (SP) (F) (T) (AR)
Corn/maize (S) (C) (PC) (SP) (F) (T) (AR)
Millet (S) (C) (PC) (SP) (F) (T) (AR)
Pumpkin/butternut (S) (C) (PC) (SP) (F) (T) (AR)

Squash/zucchini (S) (C) (PC) (SP) (F) (T) (AR)
Cucumber (peel & deseed) 
Cashews (raw) (S) (C) (PC) (SP) (F) (T) (AR)
Almonds (raw) (S) (C) (PC) (SP) (F) (T) (AR)
Sunflower seeds (S) (C) (PC) (SP) (F) (T) (AR)
Pumpkin seeds (S) (C) (PC) (SP) (F) (T) (AR)
Sesame seeds (S) (C) (PC) (SP) (F) (T) (AR)
Chia seeds (S) (C) (PC) (SP) (F) (T) (AR)
Green peas/snow peas (S) (C) (PC) (SP) (F) (T) (AR)
Sugar snap peas (S) (C) (PC) (SP) (F) (T) (AR)
Green beans (S) (C) (PC) (SP) (F) (T) (AR)

High Level Lectin Foods

Soak (S) | Cook (C) | Pressure Cook (PC) | Sprout (SP) | Ferment (F) | Tinned (T) | Avoid Raw (AR)

Red kidney beans (S) (C) (PC) (SP) (F) (T) (AR)
White kidney (cannellini) beans (S) (C) (PC) (SP) (F) (T) (AR)
Borlotti beans (S) (C) (PC) (SP) (F) (T) (AR)
Soy beans/edamame (S) (C) (PC) (SP) (F) (T) (AR)
Broad (fava) beans (S) (C) (PC) (SP) (F) (T) (AR)
Black beans (S) (C) (PC) (SP) (F) (T) (AR)
Pinto beans (S) (C) (PC) (SP) (F) (T) (AR)
Navy/haricot beans (S) (C) (PC) (SP) (F) (T) (AR)

Chickpeas (raw, dried) (S) (C) (PC) (SP) (F) (T) (AR)
Lentils (raw, dried) (S) (C) (PC) (SP) (F) (T) (AR)

Raw peanuts (S) (C) (PC) (SP) (F) (T) (AR)
Quinoa (unrinsed) (S) (C) (PC) (SP) (F) (T) (AR)
Amaranth (S) (C) (PC) (SP) (F) (T) (AR)
Buckwheat (raw) (S) (C) (PC) (SP) (F) (T) (AR)
Sorghum (S) (C) (PC) (SP) (F) (T) (AR)
Wheatgrass/barley grass (raw) (S) (C) (PC) (SP) (F) (T) (AR)

Important Legal Disclaimer: If your treating doctor or specialist has asked you not to eat any of the foods on this list, please adhere to their recommendations and follow their guidelines.

Want to go deeper?

Our food lists are just the beginning. If you would like personalised guidance, a full food assessment, or support with a tailored food list and nutritional plan, the My Body Shield appointment packages are designed for exactly that.

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