The Hidden Risks of Grains and Legumes: Lectins, Zonulin, and Leaky Gut

I ask nearly every client to limit their grain and legume intake. Here's why:

Agriculture has only been a part of human life for the past 10,000-12,000 years, which may seem like a long time, but that only accounts for roughly 4% of human history.

This makes grains and legumes a relatively new part of our diet, and researchers argue that this is a genetic mismatch we are struggling to adapt to. Yes, they are tasty and momentarily satisfying, but grains and legumes come with several hazards. 

Zonulin

Gluten-containing foods like wheat and barley causes the release of zonulin, a protein that increases permeability of tight junctions in the intestines. The release of zonulin is triggered regardless of whether you have celiac, a wheat allergy, gluten sensitivity, or none of the above. 

As the amount of zonulin in your bloodstream rises from frequent gluten consumption, permeability of the intestines worsens, and the offending irritant (an antigen) is “leaked out” into the bloodstream. 

The immune system responds to this like it would to a virus or food allergies and mounts an attack. This leads to inflammation and eventually leaky gut, food sensitivities, autoimmune reactions, and increased risk of cancer. Zonulin activity has been linked to colorectal, oral squamous cell carcinoma, liver, and brain cancers.

Lectins

Grains and legumes also contain high quantities of proteins called lectins. These proteins bind to the carbohydrate receptors on cell walls and are resistant to breakdown and heat in the GI tract. They also cause leaky gut and can stick themselves to different organs and tissues.

Subclasses of lectins such as wheat germ agglutinin (WGA) are present in many foods and also bind to some types of cancer cells including prostate cancer cells and prostate cancer cells which have metastasized to the brain. When the immune system attacks the lectins, it subsequently attacks the tissue the lectin is “stuck” to. 

Lectins can inhibit certain immune products and messengers, creating further immune system dysregulation. The body begins to struggle to distinguish between self and non self, and may attack healthy cells, creating an autoimmune response. 

Phytic Acid

Furthermore, all seeds, grains, nuts, and legumes contain phytic acid. This is a clever mechanism that plants use to protect themselves from bacteria and predators, but it translates to decreased absorption of nutrients in the gut, and digestive distress. The effects of phytic acid can be lessened by soaking, sprouting, or fermenting these foods before eating, but most people do not use this traditional technique. Most of these plants also carry contaminants from common pesticides that leave their residue. Glyphosate (Roundup) is one of the most heavily used pesticides in the US and exposure through non-organic crops and products comes with an additional list of health issues.

Aflatoxins 

Aflatoxins present another problem. This class 1 carcinogen appears on cereals and nuts as fungus and mold resulting from long-term storage. Corn, peanuts, and cottonseed are at highest risk of contamination. Indigestion of aflatoxins increases cancer risk. 

The bottom line

• Significantly reduce your intake of grains and legumes. 
  
  • Replace with organic, pasture raised, grass finished animal products. 
  • Substitute cauliflower rice and other riced veggies, and quinoa (a seed, not a grain). 
• If you eat seeds, grains, nuts, or legumes:
  • Always buy organic and soak, sprout, or ferment them before consuming. 
• Consider gluten free and keto substitutions for grains and legumes.
  
  • Products made from nuts, seeds, and coconut significantly lower the glycemic load and are a good place to start. 
  • Look for products without added sugars, artificial sweeteners, soy emulsifiers and lecithin, or vegetable oils like canola. 

To lower your toxin burden and lead an anti-cancer lifestyle, check out my Basics of Anticancer Nutrition Course.

To learn more about oncology support, check out my services page here. 

Your first step is to book a Discovery Call.

Citations

1. Alt KW, Al-Ahmad A, Woelber JP. Nutrition and Health in Human Evolution–Past to Present. Nutrients. 2022;14(17):3594. https://doi.org/10.3390/nu14173594 
2. Jönsson T, Olsson S, Ahrén B, Bøg-Hansen TC, Dole A, Lindeberg S. Agrarian Diet and Diseases of Affluence – Do Evolutionary Novel Dietary Lectins Cause Leptin Resistance? BMC Endocrine Disorders. 2005;5(1). https://doi.org/10.1186/1472-6823-5-10 
3. Nasha Winters, Jess Higgins Kelley. The Metabolic Approach to Cancer : Integrating Deep Nutrition, the Ketogenic Diet, and Nontoxic Bio-Individualized Therapies. Chelsea Green Publishing; 2017:127-150.  
4. Skardelly M, Armbruster FP, Meixensberger J, Hilbig H. Expression of Zonulin, c-kit, and Glial Fibrillary Acidic Protein in Human Gliomas. Transl Oncol. 2009;2(3):117-120. doi:10.1593/tlo.09115  
5. Gabor F, Klausegger U, Wirth M. The interaction between wheat germ agglutinin and other plant lectins with prostate cancer cells Du-145. Int J Pharm. 2001;221(1-2):35-47. https://doi.org/10.1016/s0378-5173(01)00650-0
6. Fasano A. Zonulin and its regulation of intestinal barrier function: the biological door to inflammation, autoimmunity, and cancer. Physiol Rev. 2011;91(1):151-175. doi:10.1152/physrev.00003.2008  
7. Vojdani A. Lectins, agglutinins, and their roles in autoimmune reactivities. Altern Ther Health Med. 2015;21 Suppl 1:46-51. 
8. Are Anti-Nutrients Harmful? The Nutrition Source. Published January 24, 2019. Accessed June 20, 2024. https://nutritionsource.hsph.harvard.edu/anti-nutrients/

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