If you've experienced stomach discomfort after eating a bowl of cereal, it’s likely that the proteins in the food are affecting you. There is a type of protein called lectin, which is primarily found in legumes, grains, and certain vegetables. The main function of this protein is to protect the plant, so when ingested, it can negatively interact with the digestive system. Although not everyone experiences the same symptoms, foods containing lectins often provoke a response from the immune system, as they damage the intestinal walls while passing through the digestive tract. Consuming vegetables with lectins can lead to mild discomforts, such as gas or nausea, up to diarrhea, vomiting, and skin rashes, among other symptoms. If you have experienced some of these discomforts, we suggest reducing your intake of these foods:

• Legumes
• Grains
• Squash

Another way to diminish the negative effects of lectins in the body is by processing the foods before consuming them:

• Soak them before cooking. Soak legumes and change the water constantly.
• Ferment them. With this process, good bacteria digest the lectins, significantly reducing the amount present in the foods.
• Cook them in a pressure cooker. Prepare tomatoes, beans, quinoa, and potatoes in this type of pot to reduce (note, but not completely eliminate) lectins.
• Peel them and discard the seeds. Generally, lectins are concentrated in the skin and seeds, so remove them before eating the vegetables.
• Choose white grains. In this case, it’s better to consume foods made from white grains rather than whole grains.

Treat yourself with these low-lectin recipes:

Scrambled Eggs with Onion

Beet and Broccoli Salad

Mexican Cauliflower "Rice"

Avocado Cream with Panela Cheese