inflammation & autoimmunity
MTHFR

Are You Sensitive to Lectins? (MTHFR)

Written by Jasmine Foster, BSc, BEd on August 19th, 2019
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Do you have inflammation, digestive problems, brain fog, migraines, or daytime fatigue that your doctor just can’t explain? If you have risk alleles in these two unexpected genes, lectins may be responsible.

What are Lectins?

Lectins are a type of protein found in especially high amounts in legumes and whole grains (especially wheat). You can read Joe’s SelfHacked articles on lectin sensitivity for a detailed explanation of this poorly understood food intolerance [R, R].

In brief, however, lectins can cause troublesome illness if they cross the gut barrier, enter the bloodstream, and trigger inflammation throughout the body [R].

Some people are more genetically susceptible to lectin sensitivity than others. If you have the rare ‘T’ allele at CNR1 rs1049353 and reduced MTHFR enzyme activity, you are at the greatest risk.

Symptoms of Lectin Sensitivity

Lectin sensitivity is a type of food sensitivity, and as such it may present with many of the same symptoms as other types of non-allergic or autoimmune-triggering intolerance. These include:

  • Digestive problems: the most common symptoms of food sensitivity, these can present as bloating, nausea, diarrhea, and flatulence [R, R].
  • Brain fog, which reduces mental sharpness and clarity, learning, memory, and concentration [R].
  • Anxiety and depression: chronic inflammation decreases feelings of reward and motivation and increases sensitivity to perceived threats. In this way, inflammation can also worsen the symptoms of PTSD [R, R, R, R].
  • Insomnia: people (and especially teenagers) with insomnia have more inflammation than people who get a healthy amount of sleep [R, R, R].
  • Skin conditions: atopic dermatitis (eczema), rashes, and other symptoms of skin inflammation are common in food allergy and intolerance [R, R].

For more on the symptoms of lectin sensitivity, including Joe’s experience with his clients, check out this post.

The most common symptom of lectin sensitivity include gut problems, brain fog, anxiety, depression, insomnia, skin conditions, and fatigue.

How Can You Tell If You’re Sensitive?

Even if you experience all of the above symptoms, you may not be lectin sensitive; each one can result from a whole bunch of different triggers that might not even have to do with what you eat. Nevertheless, they’re a good jumping off point for you to start investigating the possibility of lectin sensitivity.

If you suffer from some or all of these symptoms, the next steps are:

  1. Check your genes for markers of sensitivity and
  2. Try a lectin avoidance diet.

 

Why is MTHFR Important?

The MTHFR gene codes for an enzyme known as methylenetetrahydrofolate reductase or MTHFR. This enzyme is central to folate metabolism, DNA production, and methylation pathways that are essential for all bodily functions [R].

Low MTHFR activity can lead to increased homocysteine, an inflammatory amino acid. Elevated homocysteine can wreak havoc on your health; it has been linked to cardiovascular disease, reduced brain function, and autoimmunity [R, R, R, R].

CNR1 may protect the gut barrier, while MTHFR is essential for cellular growth and division. Together, they may create a risky environment for lectin sensitivity to develop.

Your Genetic Results for Sensitivity Risk

Important SNPs

MTHFR rs1801133:

  • ‘G’ = Decreased risk of lectin sensitivity
  • ‘A’ = Increased homocysteine, increased risk of lectin sensitivity

MTHFR rs1801131:

  • ‘T’ = Decreased risk of lectin sensitivity
  • ‘G’ = Increased homocysteine, increased risk of lectin sensitivity

SNP Table

variant genotype frequency risk allele
rs1801133
rs1801131

 

How Do These Genes Cause Problems?

 

MTHFR and Folate Metabolism

MTHFR has gotten a lot of attention in the last few years, and largely for good reason: this enzyme is absolutely necessary for cell growth and division, which implicates it in just about every process in the body [R].

Homocysteine is a toxic and inflammatory amino acid which builds up in people with low MTHFR activity (and, thus, low levels of methylfolate). High homocysteine can lead to oxidative stress and increased rates of cell death (apoptosis), which leads to tissue damage and immune dysfunction [R].

MTHFR and Autoimmunity

Of particular interest here is the connection between MTHFR and autoimmunity. A handful of studies have directly linked polymorphisms in this gene to autoimmune disorders like Graves’ disease and multiple sclerosis [R, R].

Risk alleles that reduce MTHFR activity cause an increase in homocysteine in the body. This inflammatory amino acid may be the reason why MTHFR is linked to autoimmunity: people with high homocysteine are  more likely to produce antibodies against their own proteins (autoantibodies), thereby triggering an autoimmune response [R, R].

MTHFR is also linked to autoimmune disease; increased homocysteine may encourage the formation of antibodies against “self” proteins.

Recommendations

Diet

Lectin Avoidance Diet

A study of 800 autoimmune patients evaluated a diet with no grains, sprouted grains, pseudo-grains, beans and legumes, soy, peanuts, cashews, nightshades, melons and squashes, non-Southern European cow milk products (Casein A1), and grain/bean-fed animals.

Most of these patients got their TNF-alpha (an inflammatory molecule) levels reduced to normal after 6 months on this diet [R].

Joe has written extensively on his Lectin Avoidance Diet protocol, which he uses to manage his genetic sensitivity. Check out this deep dive into the theory behind the diet and this list of the best and worst foods for sensitive people for more information.

Avoid Synthetic Folic Acid

Most folate supplements come in the form of folic acid; meanwhile, many fortified foods have folic acid added to them. Unfortunately, if you have reduced MTHFR activity, you cannot properly metabolize folic acid, and it may accumulate in your bloodstream [R, R, R].

Reduce Gut Permeability & Inflammation

One of the best things you can do to reduce gut permeability and prevent lectins from entering your bloodstream is to eat resistant starch and other prebiotic foods. These will promote healthy gut flora that produces butyrate, which in turn nourishes your intestines [R, R, R].

Because regulatory T cells (Tregs) are reduced in autoimmune diseases (and because lectins promote autoimmunity), lectin-sensitive people can benefit a great deal from diet choices that increase Tregs. DHA in the form of seafood is one of them [RR].

Lifestyle

Lifestyle choices that increase Tregs and, therefore, might help prevent autoimmunity include:

  • Sun exposure: ultraviolet light appears to restore Tregs to normal levels in some circumstances, suppressing an overactive immune system [R, R].
  • Exercise: repeated aerobic exercise increases Tregs in mice. Try going for multiple walks or jogs per week to maximize this benefit [R].
  • Sauna [R]

Supplements

If you have any of the risk alleles in MTHFR SNPs, your body might need some help metabolizing folate. The best supplement choice is probably methylfolate, which doesn’t require the MTHFR enzyme to be active and beneficial; avoid synthetic folic acid [R].

Supplements that increase Tregs and, therefore, could help prevent autoimmunity include:

Author photo
Jasmine Foster
BSc, BEd

Jasmine received her BS from McGill University and her BEd from Vancouver Island University.

Jasmine loves helping people understand their brains and bodies, a passion that grew out of her dual background in biology and education. From the chem lab to the classroom, everyone has the right to learn and make informed decisions about their health.

Disclaimer

The information on this website has not been evaluated by the Food & Drug Administration or any other official medical body. This information is presented for educational purposes only, and may not be used to diagnose or treat any illness or disease.

Also keep in mind that the “Risk Score” presented in this post is based only on a select number of SNPs, and therefore only represents a small portion of your total risk as an individual. Furthermore, these analyses are based primarily on associational studies, which do not necessarily imply causation. Finally, many other (non-genetic) factors can also play a significant role in the development of a disease or health condition — therefore, carrying any of the risk-associated genotypes discussed in this post does not necessarily mean you are at increased risk of developing a major health condition.

Always consult your doctor before acting on any information or recommendations discussed in this post — especially if you are pregnant, nursing, taking medication, or have been officially diagnosed with a medical condition.

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