Food that is lectin-free but contains too many omega-6 fats

Published on 06/12/2023 by Dr. med. Christian Gersch
Dr. Gersch is a Kaiserslautern based concierge physican

In general, we advise against consuming foods with a high content of omega-6 fatty acids. This is certainly a point that distinguishes our lectin-free diet plan from other lectin-free diets (such as Dr. Steven Gundry's). You can find a detailed explanation of why I hold this position in my patient handbook.

However, you specifically asked for a list of lectin-free foods with an unfavorable amount of omega-6 fatty acids, and we are happy to provide it:

Food	Omega 3 [g]	Omega 6 [g]	Omega-3:6 ratio
Hemp seeds*	8.68	27	1 : 3
Hazelnuts	0.06	6	1 : 100
Chestnuts	0.1	3	1 : 30
Flaxseeds	20	5	4 : 1
Almonds*	0.04	11	1 : 275
Poppy seeds	0.42	30	1 : 73
Brazil nuts	0.06	28	1 : 470
Pecans	0.76	15	1 : 20
Perilla oil	50	20	1 : 2.5
Pine nuts	0.63	22	1 : 35
Pistachios	0.20	7	1 : 35
Canola oil	11	30	1 : 2.72
Rice bran oil	2	45	1 : 22.5
Black cumin oil	2	60	1 : 30
Lard	1.01	11	1 : 11
Sesame	0.07	18	1 : 27
Walnuts	10	41	1 : 4

_{* As partially defatted flour, the problem is mostly solved.}

Please consider this as a list of luxurious exceptions. Although foods with a high content of omega-6 fats may be lectin-free, there are still some reasons why they may not be considered beneficial in a lectin-free diet. Because antinutrients should not be the sole criterion for not eating a food like tomatoes (which contain lectins):

The unfavorable omega-6-to-omega-3 ratio: Omega-6 fatty acids are essential fats that the body needs. However, the ratio of omega-6 to omega-3 in our modern diet is often unbalanced. Excessive consumption of omega-6 fats compared to omega-3 fats can lead to inflammation in the body. A healthy ratio of omega-6 to omega-3 is between 1:1 and 4:1, while modern diets often have ratios of 10:1 or even higher. Excessive consumption of omega-6 fats can increase inflammatory potential, which contradicts the goal of a lectin-free diet, which typically aims to reduce inflammation in the body.

Note: Some foods on this list do have a relatively favorable ratio of 3:6, but because their total amount of omega-6 is high, they can still be harmful to our body.

Conclusion

There are other lectin-free foods, especially in the nut category, that you could eat – but due to their omega-6 content and/or their poor omega-3:6 ratio, we advise against it.

Any Questions?

If you have any questions about this topic or wish to get a personal consultation with our practice, please schedule an appointment. Appointments can take place in our Kaiserslautern office or over the phone.

📅 Schedule Appointment

Existing patients may also contact us by using our app.

Articles on my website are intended for the information of my patients. They cannot replace my personal advice or the advice of another doctor. Please do not use the information provided here for the diagnosis or treatment of a disease. See me or another doctor if you have any illness, condition related to any of the topics discussed in this article. Discuss any changes in your lifestyle or your diet with a healthcare professional before implementing them. Food supplements may interact with over-the-counter or prescription drugs. If you are taking any medication, never stop taking it on your own, change its dose, or take any other medication / supplements without first consulting me or another doctor.