What are Lectins?

Lectins are a diverse family of carbohydrate-binding proteins found in virtually all
Plants
Animals
Microbes

In the plant kingdom, Lectins serve as a defense mechanism against Pests and Pathogens, often acting as “antinutrients” that interfere with digestion if the plant material is consumed raw.  Common dietary sources include legumes (beans, lentils), whole grains, nuts, and peanuts. While often labeled as “anti-nutrients” because active Lectins can interfere with mineral absorption such as:
Iron
Zinc
Calcium
and potentially cause gastrointestinal distress

Which foods have the highest Lectin content?
Foods with the highest lectin content are primarily legumes and grains, especially when consumed raw or undercooked.  The most significant sources include:

Legumes Raw or under-cooked:
Peanuts
Kidney beans
*Raw kidney beans contain phytohaemagglutinin, which can cause severe food poisoning
Lima beans
Black beans
Pinto beans
Chickpeas (garbanzo beans)
Lentils (especially green lentils)
Soybeans (including edamame)

• Grains:
  Wheat (particularly wheat germ, which contains wheat germ agglutinin)
  Barley
  Rice
  Oats. 
• Nightshade Vegetables:
  Tomatoes (especially with skin and seeds)
  Potatoes (skin)
  Eggplant
  Peppers (bell and chili)
• Other:
  Corn (and corn products)
  Dairy from grain-fed cows (due to casein A1)
  Squash (especially with skin and seeds)

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What is Gluten?

Gluten is a group of proteins found naturally in Wheat, Barley, Rye, and Triticale that acts as a binding agent to provide elasticity and structure to baked goods.  

While some theories suggest undigested gluten peptides may increase gut permeability (“leaky gut”) and cause inflammation in healthy individuals.

Symptoms attributed to gluten in the general population are often caused by FODMAPs (fermentable carbohydrates) or additives in highly processed gluten-containing foods rather than the gluten protein itself.

Gluten is harmful for people with:
Celiac disease, an autoimmune disorder where the body’s immune system attacks the small intestine when gluten is consumed. This can lead to damage in the Small Intestine, causing symptoms such as:
Bloating
Diarrhea
Malnutrition
Celiac disease affects about 1% of the population, but many people remain un-diagnosed.

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Another group with Gluten intolerance:
Those with non-celiac gluten sensitivity. These individuals may experience symptoms like:
Bloating
Fatigue
Digestive discomfort
after consuming gluten, although they do not have celiac disease. The exact cause of this sensitivity is not fully understood, and some research suggests that other components in gluten-containing foods, such as FODMAPs, might be responsible for the symptoms.

Additionally, people with a Wheat allergy may have an allergic reaction to gluten, although this is different from Celiac disease or Non-Celiac Gluten sensitivity.

Symptoms of a Wheat allergy can include:
Hives, Swelling, and in severe cases, Anaphylaxis.

In summary:
Gluten is not harmful for most, but can be detrimental for those with Celiac disease, Non-Celiac Gluten sensitivity, or a Wheat allergy.
Gluten helps foods maintain their shape, acting as a glue that holds food together. Gluten can be found in many types of foods, even ones that would not be expected