Understanding Lectins and How to Reduce Them in Legumes, Pulses, Nuts, and Seeds

Lectins are natural chemicals found in legumes, nuts, seeds, and starchy carbs like rice or potatoes. While they act as a defence mechanism for plants, lectins can trigger immune reactions in some people, especially those with autoimmune conditions like IBD. Fortunately, soaking these foods helps remove lectins, making them easier to digest.

Soaking Legumes and Pulses

Soaking legumes is key to reducing lectins. After soaking for 8-12 hours, gently shake them to remove their skins containing most of the lectins. Rinse them thoroughly until the water runs clear, and during cooking, skim off the scum that forms on top—this further helps reduce lectin content. Here is an Instagram reel that I made showing how to properly prepare lentils. The same principles can be used for all legumes (chickpeas, beans etc!)

Storing and Soaking Nuts and Seeds

Nuts and seeds also contain lectins and benefit from soaking. They should be stored in the freezer to preserve freshness, but soak them to neutralise lectins before consuming. The soaking time depends on the fat content:

• Almonds, hazelnuts, pistachios: Soak for 8-9 hours

• Brazil nuts, pecans, walnuts: Soak for 3-4 hours

• Cashews, macadamias, pine nuts: Soak for 2 hours

After soaking, nuts and seeds are easier to digest, and rinsing them well helps remove lectins, just like with legumes.

Proper Storage of Nuts and Seeds

Nuts and seeds should be kept in the freezer, not at room temperature, to avoid oxidation of their healthy fats. If you want to snack, you can take a handful out and they’ll defrost in minutes. Soaking before eating helps make the nutrients more bioavailable and reduces lectins.

Soaking legumes, nuts, seeds, and starchy foods is crucial for reducing lectins, making these nutrient-rich foods easier to digest. Proper storage, rinsing, and cooking further enhance the safety and health benefits of these plant-based staples, particularly for individuals with sensitivities or autoimmune conditions.