The Lectin Avoidance Cookbook: The Safest Foods For People With Autoimmunity and Food Sensitivities

This cookbook is for people who are sensitive to many foods but still want to enjoy great tasting.  This ebook is for people with autoimmune issues, chronic inflammation, IBS, IBD, CFS or anyone who wants some recipes and support to successfully manage these health conditions through diet. It includes not only a collection of recipes but also a protocol to help you figure out the diet that works for you.

We have updated the cookbook, which now has 84 93 recipes and counting, and food lists and many tools to help you successfully manage your health conditions. The price is $27.

After you pay for the ebook, you will be redirected to a link where you can download the ebook. The redirect takes about 5-10 seconds, so be patient. If you have any issues, email info@selfhacked.com.


Why Make a Cookbook?

At Selfhacked, our purpose is to develop a body of knowledge and the necessary tools (SelfDecode) to help people heal from chronic illness and become optimal.

The Lectin Avoidance Diet post currently gets over 80,000 views a month. I named the Lectin Avoidance Diet as such because I think that lectins are the single major trigger of autoimmune disease. However, they are not the only trigger.

But the question I keep getting in my consults and on the blog is “what do I eat? Do you have any recipes or meal plans?”

Although no one size fits all, if you look at all of the substances that trigger the immune system and cause chronic inflammation and autoimmunity, a consensus starts to emerge of foods that a majority of people can and can’t eat.

What Are The 8 Pillars of Health?

Diet is one of my 8 pillars to becoming optimally healthy.

The Big 8 Factors that cause disease and suboptimal performance:

  1. Diet
  2. Sleep
  3. Lack of Sun and Light
  4. Disturbed Circadian Rhythms
  5. Excess stress and unhappiness
  6. Lack of natural stressors
  7. Toxins
  8. Infections/Injuries

Substances in Foods That Can Cause Immune Reactions

I’ve identified some common substances found in plant-based foods that can be problematic when people have autoimmune issues.  They are:

  1. Lectins
  2. Amines
  3. Tannins
  4. Trypsin Inhibitors
  6. Salicylates
  7. Oxalates
  8. Others: Non-protein amino acids, Glycosides, Alkaloids, Triterpenes, Lignins

What’s Different About This Cookbook

Most of the other cookbooks are inadequate because they put in too many ingredients that aren’t allowed for people suffering from autoimmune or chronic inflammatory issues.  This cookbook isn’t perfect, but it should give helpful recipes to everyone, no matter what your exact food requirements are.

The ingredients used are relatively low in lectins, tannins, histamines, oxalates, mycotoxins, and sugar. They are also gluten free, dairy free (except some recipes have ghee, which could be swapped with another cooking fat) and low carb.

Paleo and Autoimmune Friendly

Everything in this cookbook is “paleo” and autoimmune friendly. Many of the recipes are low carb.

I include my recipe for making cookies if you’re sensitive to EVERYTHING, so don’t forget to check that out.

Who is This Cookbook For?

This cookbook is for anyone with autoimmune diseases, inflammatory health conditions, or simply a healthy person who simply wants to figure out what foods may hamper their performance.

For a while, I was mixing powders that didn’t taste very good, but I just gulped it down. I realized that I can eat the same ingredients in a concoction that actually tastes really good and is super healthy for me.

Through this, I’ve been able to save a lot of time for food preparation by making my hi-maize cookies.

This cookbook keeps in mind all of the concepts that I speak about throughout the blog.

How to Manage Inflammatory Health Conditions Through a Diet

The lectin avoidance diet and the cookbook are not to be taken as gospel. Rather, it is a starting point for self-experimentation, to test out what works or doesn’t work for you. In the updated version of the lectin avoidance diet cookbook, we include a protocol to figure this out.

Resources in the updated cookbook include

  • The Lectin Avoidance Diet Food List (Click on the link for free download)
  • How to do an elimination diet to figure out the best diet for you
  • Strategies to successfully follow the lectin avoidance diet
  • Strategies to afford high-quality meat and produce

Autoimmune Friendly Scores

Since everyone is different in the degree to which they have food sensitivities, I give a score by each recipe to let you know how friendly it is to people with chronic inflammation from food or autoimmune issues.

The scores are subjective, but I still think they are useful.

The scores range from 5-10. There is no recipe that is under a 5 here because making a score lower than 5 would suggest that it’s not friendly to people with autoimmune issues.

Every recipe here is already friendly to the majority of people with autoimmune issues.  But I realize that for some clients, myself and people with enhanced food sensitivities, they may only want to eat the foods which don’t provoke immune reactions at all.

For most people, an immune reaction from food is healthy because their immune system is weaker. But for people with autoimmune issues, the immune system is overactive.

If you’re already feeling your options are limited, then you can discard these scores and the notes attached. I just feel that for the people who still have some issues, they should know which foods to experiment cutting out.

Recipes in the Book (So Far)

Breakfast and Brunch

1) Carob Protein Shake
2) Matcha Collagen Shake
3) Maple Sage Turkey Sausages
4) Scandinavian Warmed Berries
5) Vanilla Bean Coconut Cream
6) Cinnamon Breakfast Porridge
7) Coconut Crusted Salmon & Avocado Breakfast
8) Asparagus Flan
9) Black Sesame Porridge
10) Creamy Avocado Shake
11) Raspberry Avocado Shake with Collagen
12) Coconut Hi-Maize Waffles
13) Salmon Quiche

Breads & Quick Breads

14) Herbed Flatbread (Egg-Free)
15) Pumpkin Scones

Main Dishes

16) Coconut Milk Alfredo Sauce
Autoimmune friendly score: 8
17) Zucchini Noodles


18) Salmon Cakes
19) Golden Grouper with Chives
20) Asian Salmon
21) Roasted Garlic & Herb Sardines
22) Pistachio-Crusted Halibut with Cilantro
23) Honeyed Cod
24) Honey Mustard Salmon
25) Hemp Pesto-Crusted Tilapia
26) Garlic-Ghee Shrimp

27) Low Lectin Beef Stroganoff
28) Swedish Meatballs
29) Low Lectin BBQ Beef Brisket
30) Korean Beef Lettuce Wraps
31) Basil Bison Burgers
32) Grass-fed Beef Round Steak Dredged in Hi-maize
33) Braised Chuck Roast
34) Honey Mustard Ribs
35) Low Lectin Sliders

36) Moroccan Lamb Burgers
37) Moroccan Spiced Cauliflower Couscous
38) Mediterranean Lamb Meatballs

39) Grilled Rosemary Chicken Thighs
40) Turmeric Thyme Roast Chicken
41) Lemon Rosemary Roast Chicken
42) Curried Chicken Salad
43) Chicken with Curry & Dill Sauce
44) Duck Breasts in a Honey Glaze
45) Low Lectin Baked Chicken
46) 1-Pot Instant Pot Turkey

47) Hemp & Sage Crusted Broiled Liver
48) Fried Liver with Hi-Maize
49) Beef Tongue Preparation
50) Beef Tongue Steak with Mustard Sauce
51) Beef Tongue Carnitas
52) Middle Eastern-Style Beef Heart Steak or Kebobs
53) Beef Heart & Root Vegetables in the Pressure Cooker
54) Chicken or Turkey Bone Broth
55) Beef Bone Broth
56) Pork Bone Broth

57) Purple Sweet Potatoes
58) Pressure Cooked Spaghetti Squash
59) Pressure Cooked Marinara

60) Coconut Hi-Maize Snickerdoodles
61) Pure Hi-Maize Snickerdoodles with MCT
62) Hi-Maize Brownie Cookies with MCT
63) Brazilian Hi-Maize Biscoitos
64) Vanilla Bean Chia Pudding
65) Carob Avocado Pudding
66) Joe’s Hi-Maize Cookies (Hemp Version)
67) Joe’s Hi-Maize Cookies (Cricket Version)
68) Caramel Hemp Seed Porridge
69) Coconut Pomegranate Bark
70) Matcha Chia Pudding
71) Carob Coconut Macaroons
72) Grass-fed Beef Gelatin Marshmallows with Hi-maize Coating
73) Honey Grass-fed Beef Gelatin Marshmallows with Hi-maize Coating

74) Festive Cranberry Hi-Maize Smoothie
75) Matcha Pistachio Bark with Coconut Milk
76) Spiced Golden Milk
77) Rooibos Lemonade (Arnold Palmer)
78) Spiced Apple Cider with Rooibos

79) Thai Coconut Soup with Chicken & Vegetables
80) Salmon Chowder
81) Olive Garden Zuppa Toscana – Senza Lectins
82) Purple Sweet Potato Soup (Instant Pot)
83) Creamy Kohlrabi Side
84) Anti-inflammatory Coconut Milk Cheese (with Hi-Maize!)
85) Roasted Brussel Sprouts
86) Pesto-Flavored Roasted Broccoli
87) Cilantro Lime Cauliflower Rice
88) Purple Cabbage Slaw
89) Cauliflower Mash
90) Cucumber Salad
91) Super Simple Gourmet Salad
92) Kale & Sweet Potato Salad
93) Dandelion Salad with Apple Cider-Mustard Vinaigrette

If you buy this book, you will have a lifetime of access to it and all future updates.

Help Us Create Better Content!

By purchasing this book, you will be supporting me in creating more and better content and better tools to help the world heal from chronic illness.

If you have recipes that are safe in the lectin avoidance diet, please do send them my way!

I am optimistic that with better information and better tools, we can do great things and accelerate people’s healing and become optimally healthy.

Real Reviews of the Lectin Avoidance Cookbook




“Hey Joe, I’ve been loving these recipes. I just wanted to give some brief feedback and impressions on everything I’ve made thus far. Also, I wanted to drop a recipe for carob avocado mousse that I found in the wild that I adapted to be friendly to this parameters.

Carob Protein Shake
Recipe #1  – Perfect as-is, full-fat canned coconut milk does not work well as replacement for thinned milk (native forest light)
Maple Sage Turkey Sausages
Recipe #3 – Delicious. Used xylitol in lieu of erythritol.
Vanilla Bean Coconut Cream
Recipe #5 – Dope.
Cinnamon Breakfast Porridge
Recipe #6 – Long prep time; hard to make for morning meal under time constraints. Touch bland, but otherwise not bad. May not make again.
Creamy Avocado Shake [Smoothie?]
Recipe #10 – Love this. Can be made quickly in nutribullet.
Cilantro Lime Cauliflower Rice
Recipe #24 – Very refreshing, like making this one.
Swedish Meatballs
Recipe #29 – Mistakenly added broth in initial mixing (maybe change wording to: “add all ingredients, except broth”)
Cauliflower Mash
Recipe #30 – Long prep time. Okay.
Pure Hi-Maize Snickerdoodles with MCT
Recipe #45 – Delicious. Usually ended up with an excess of coating mixture when splitting to eight cookies. Could even double up cookie quantity while retaining abundance of coating mixture to have it match more evenly.
Hi-Maize Brownie Cookies with MCT
Recipe #46 – Tasty. Made twice and came out slightly dry, crumbly both times. I suspect that the gelatin did not mix well with mixture; may have stuck to bottom of mixing container. Small typo with “1/3 [cup] MCT…”.
Brazillian Hi-Maize Biscoitos [Biscotti?]
Recipe #47 – New favorite. Had to bastardize the recipe slightly when making – only had 1/4 cup xylitol, had to fill the rest with many packets of Truvia. Even still, the recipe turned out amazingly. Definitely going to be making this one regularly, except with erythritol.
Vanilla Bean Chia Pudding
Recipe #48 – Delicious.
Vegan Carob Avocado Mousse
I used full fat coconut milk, vanilla powder, and honey. I suspect using light coconut milk and vanilla extract would turn out a bit better.”

30-Day Money Back Guarantee

Try my meals and if you don’t start feeling better within 30 days, I will give you 100% of your money back!

Or if you’re not happy with the cookbook for whatever reason, request a refund within 30 days and I will refund your money!

Buy The Lectin Avoidance Cookbook


    • Nattha Wannissorn

      Your choice is respected. However, we give the recommendations that we believe is the best in light of people’s health issues, so if autoimmunity/brain fog/fatigue etc are a problem, it’s worth introducing the animal products and treat it like medicine.

  1. Susan Fung

    I went in a lectin avoidance too except for some chocolate and coffee for 2 months and it was starting to help what the rheumatologist describes as peripheral spondylitis (tendons wrists and ankles and knees) and it lowered sed rate also but then I went of diet and pains back. John did you have to stay on it always? Could you go off of it eventually?

    • I became less strict after healing my spondylitis – went to maybe 85% paleo. However the price of doing that was that I remained prone to other autoimmune diseases – e.g. RLS, Meniere’s.

      In 2011 I got kidney disease (glomuleronephritis). Allegedly incurable, but paleo + herbs fixed it in 18 months.

      Now most of my AI diseases are gone, but I still have psoriasis. Which tells me I’m not “cured” yet. That’s why I’m so interested in the lectin avoidance diet, which I’m starting presently.

      For me it seems that fairly strict adherence is the way. I don’t mind if the reward is good health.

  2. I made one of the Hi-Maize cookie recipes. I baked them with extra time but the Hi-Maize still seem undercooked and almost raw. Is that normal?

  3. An-Marie

    Thanks for the free updates of your book. Could you recommend any alternatives on protein powders and coconut ingredients for cookies, since I seem to respond not good on either of them? A pity, because they taste very good.

  4. Chante

    If there was one fruit that could be included on Phase 1, what would it be besides avocado? (I know, I know, they aren’t allowed)

    Is tapioca starch or sweet potato flour allowed on phase 1? What about coconut flour or coconut flakes?

    Normally, things like Daikon radish, radishes and jicama aren’t cooked. These still need to be pressure cooked?

    Lastly, the gums like xantham gum and guar gum can be problematic for people with celiac disease like myself? Can I use arabinogalactan or acacia gum for fiber, what about psyllium?

    Thank you!

  5. Gladys Padilla Fields

    In addition to lectin problems and have arteriosclerosis, coconut milk or fat is a no no for me, any recommendations?

  6. Padalino

    Hi Joseph, i bought your LECTIN book, but, when i CLICK in the (Substances in Foods That Can Cause Immune Reactions), a message appear: Sorry, you are not allowed to preview drafts.

    How to unlock this drafts?


  7. Susan Fung

    I’ve been following no grain, dairy, legumes but now I want to try your book recipes which I have purchased. Is hi-maize considered a corn grain? Would I blow my test of paleo autoimmune diet if I eat that? I’ve failed to keep away from chocolate and I need something to grab for. I also think I’m over boarding on fructose. You always say you are to sensitive to this or that. Do you define sensitivity as like getting a stomache ache for instance? You’ve a great site! Help me out a little with your diet please. Thank you. I posted before but I noticed my email address was wrong due to my fingers on phone. Now it’s right.

  8. Jeff McCaskill

    has anyone had any luck with psoriatic arthritis and eating this way. i want to give it a shot before going on an autoimmune medication?

  9. an-marie

    In the receipt “coconut hi-maize waffles” there is no amount mentioned for the coconut flour. How much should I add?

  10. Cindy Shapiro

    Just bought your cook book. Thank so much for being here. Have tried over 40 programs and treatments for psoriatic arthritis. Do you know of anyone with PSA that this way of eating has helped? With appreciation, Cindy

  11. Michelle

    How low salicylates? My daughter has eczema and seems to have a sensitivy. I, like you, have th1 dominance as ran through your app.

    • Joseph M. Cohen

      Probably half of the recipes don’t have low salicylates, but There’s enough recipes with low salicylates. If you don’t benefit from it, ask for a refund.

  12. Brett

    Nice cookbook with much more attention to detail regarding lowering inflammation and autoimmunity than other paleo type recipe books.

    Question about Joe’s Hi Maize cookies: how many servings does the recipe make? Is that approximately 1 days worth of cookies for one person?

  13. Brett

    I am thriving on the Lectin Avoidance Diet… It has really, significantly decreased my brain fog and inflammation. I highly recommend it to anyone who has enough energy to shop and cook.

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