A lectin-free diet focuses on avoiding foods high in lectins like legumes (beans, lentils, soy, peanuts), whole grains (wheat, corn), and some nightshade vegetables (tomatoes, potatoes, eggplant, peppers in strict versions), while emphasizing safer options such as cooked leafy greens, broccoli, cauliflower, zucchini, mushrooms, avocados, berries, citrus fruits, eggs, fish, poultry, grass-fed meat, and healthy fats like olive oil and ghee, along with limited gluten-free or white rice-based carbs. Meals are usually balanced by combining protein, cooked vegetables, and healthy fats with low-lectin carbs when needed, but because evidence on lectins is mixed, the diet should be personalized to avoid unnecessary nutrient deficiencies.