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This cookbook is for people who are sensitive to many foods but still want to enjoy great tasting meals.  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. We have also added the Companion Guide and bonuses that will help you determine which food substances may cause problems for you. Since we have added significantly to the cookbook, the price is now $27 but will increase to $37 next week (Jul 30th).

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 [email protected]


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 a 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 the 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 an 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

FDA Compliance

The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.


1 Star2 Stars3 Stars4 Stars5 Stars (31 votes, average: 3.52 out of 5)

Why did you dislike this article?



  • Tom

    I love seafood and I am sure this diet is worth giving it a go since Ihave tried most others. HOWEVER, how do you get around not consuming toxic mercury (Hg) with the amount of emphasis that is put on consuming seafood?

  • Rob W

    Another key problem substance not covered by this is histamine. High histamine intake has been linked to a whole host of nasty symptoms, such as respiratory problems, muscle and joint pain, interstitial cystitis, prostatitis, etc. It would be great if this book took the histamine factor into consideration

    1. Nattha Wannissorn, PhD

      Hi Bob,
      This book actually does take into account histamine, given that you use fresh meats and seafoods. Some people who are very sensitive to histamines don’t do well with high-protein or high-meat diets, though, so it’s a matter of trial and error. Our post on histamine intolerance is fairly popular, and it lists the SelfHacked LAD as part of the program in order to balance Th17 dominance. You can read it here:

  • Erin Thomas

    This cookbook is great as are other lectin free recipe sources I have found out there. However, what do people who are allergic to coconut eat? Every recipe I see here or by Dr. Gundry has coconut. I can use a substitute, but some of the recipes should have a recommended substitute listed. Almond milk? There is a new product on the market called Milkadamia Latte Da that can be substituted in for a full-fat coconut product. It is pretty thick.

  • Anne

    I just eat vegan and intermittent fasting. I have A2 Rh-negative blood. When I had stage 4 cancer in 1989, I ate for years millet, green peas, collard greens and ground flax seeds, and spirulina.

    I’m still alive and cancer free, but I do like to vary my diet some.

    All the foods listed as highest in lectins are foods I already know I can’t eat.

    Vegan and raw is the only way to go with some sprouted or pressure cooked beans [only some varieties].

  • Bev

    I’ve printed the “No” list and I saw zucchini on it. Then I’ve looked at some recipes in your book and you have zucchini noodles. I’m confused, please explain. Thank you

    1. Helen

      Hi Bev, it will be okay to eat if you don’t react to it. When you prepare the noodles, you should pressure cook them. Hope this helps!

  • silhgmsn

    Meat as medicine? That’s the dumbest statement EVER.

  • mollie nickle

    if thoroughly cooking at high temp for long enough, eliminates most lectins, why totally eliminate the foods they are in to effect a healing?

  • Marcela Kern

    First of all, thanks for the valuable and usefull information. I’m very enthusiastic about getting started. However, I’ve got some questions on the way. Here they are:
    1. Why are eggs listed as “dairy”? Are they really so lectin-rich or is there another reason for them to be on the list?
    2. What kind of “tea” is meant? Black-tea, green-tea or herbal teas like peppermint- and chamomile-tea?
    3. Is it a good idea to replace apple cider vinegar with self squeezed organic lemon juice if a sensitivity to apples is suspect?
    4. Where can I get a table with the lectin content of processed and non-processed foods?
    Thank you all!

  • An-Marie

    Great recipes !

  • Kathy Cole

    Hi Joe, I am vegan and I would love to know if you plan on doing a vegan cook book or offer alternatives in the current cook book?
    I love your site. Excellent information and well done. Thanks!!

    1. Nattha Wannissorn, PhD

      No as the diet cannot be done in a plant-based manner.

  • Lola Ellard

    Cook the way you need to cook in order to feel better she will not know the difference unless you tell her also she will benefit as well.

  • Elaine

    I bought this book and now can not find it. How do I get it back?

    1. Nattha Wannissorn, PhD

      email content selfhacked com with your proof of purchase.

  • Byron

    On the list of permissible foods no fruits are listed. Do fruits contain lectins ?

  • Chris

    What is a good substitute, If you have a sensitivity to coconut.

    1. Nattha Wannissorn, PhD

      Ghee and lard.

  • Lilly

    I was under the impression that carob is a legume and thus high in lectins..? If someone could please clarify, it would be greatly appreciated 🙂

  • Griffin

    Hello, I understand your frustration. I am in the same boat. I cook for my family and I am trying to heal my leaky gut. I read through the cook book and the advice of other people who I listen too. I ended up going on a four day bone broth fast because it was so much work to figure out what to eat and how to cook. Let me tell you it was not easy but I am glad I did it. I can’t tell you the difference. After the second day my gut became still and my whole body felt solid again. I did not even remember how my gut was supposed to feel. I am now working on adding foods back. I add one back a day and stay away from the really bad stuff like bread and dairy. I don’t know if this will help but this has been my experience. Thanks,

  • Susan F.

    I’m assuming you have some autoimmune issue first. Then you have to set aside some period of time like at least 6 weeks to 2 months to follow your chosen diet to see if you feel better. And perhaps do some blood tests to see if inflammation has dropped. I’ll be the first to admit it’s hard especially when vacations and special events interfere as they have with me.

  • ASB

    I ordered the cookbook and took a look at the Week 1 Foods NOT allowed. It’s Scary because I’m not convinced that I can stick to this. It seems that nearly all of these foods are ones that other “Good For You” meal plans tell you you should eat… vegetables, fruits, nuts & Seeds, etc….
    In addition, I just moved in with my 79yr old Mother and she is a “meat and potatoes” gal who isn’t about to change her ways, expects me to have dinner with her every night, and I almost always have to do the cooking too!
    Can Anyone Please help with some motivation, encouragement, etc…? I know that I need to do this (along with Biohacking Sleep = bought that book too as my CRs are awfully backward due to Cancer Meds and other issues).
    Any Assistance Would Be Greatly Appreciated!!!

  • GWoodward

    Anyone know where i can buy Hi-Maize? I have been to Wholefood and Kroger but I cannot seems to find it and it is a main ingredient in most items. Thanks,

    1. Nattha Wannissorn, PhD

      Online and Amazon

    2. An-Marie

      I use Sukrin Fiberfin. Just google it and find out if it’s for sale in your part of the world. Good luck !

  • testing2

    Avocado is on the 50 high-lectin foods list… yet it’s in a few of these recipes. Count me perplexed.

    1. Nattha Wannissorn, PhD

      Some people tolerate it. It’s not gonna be for everyone.

  • hellcatchaos

    What if you’re a Vegan?

    1. 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.

  • 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?

    1. John Macgregor

      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.

  • Pam

    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?

    1. Nattha Wannissorn

      Can you email which recipe it is and how you did it to [email protected]. Thanks.

  • 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.

    1. Nattha Wannissorn

      Try cricket flours? You may just have to avoid some of the recipes.

  • 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!

    1. Nattha Wannissorn

      Hi Chante,
      You can download the allowed food list here:

      I would say start out strict for like a month, and bring them back.

      If anything doesn’t work for you, then don’t include them. ~Nattha @ Team SelfHacked

  • Michele

    Is almond milk or rice milk ok to substitute for coconut milk?

    1. Nattha Wannissorn

      Not for the lectin avoidance diet, at least in the beginning.

  • Gladys Padilla Fields

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

    1. Nattha Wannissorn

      anything else that’s not coconut?

      BTW coconut doesn’t cause atherosclerosis. ~Nattha @ SelfHacked

  • Celeste Curry

    Is this an e-book?

    1. Nattha Wannissorn

      Yes, it is. ~Team SelfHacked

  • 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?


    1. Nattha Wannissorn

      Please email [email protected] and we’ll make sure you have access to the book. Thanks. ~Team SelfHacked.

  • 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.

    1. Joseph M. Cohen

      Hi-maize is refined and doesn’t contain immune stimulants. I don’t react to it at all.

      1. Norman

        Isn’t most Hi-maize full of GMO? Where can we find organic and non-GMO Hi-maize flour?

  • 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?

  • an-marie

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

  • 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

  • Robin

    I bought and downloaded the book and now I’m getting a message that my access has been denied?

    1. Joseph M. Cohen
  • 뀨뀨

    page 19. in cookbook.. coconut flour???

    1. Joseph M. Cohen

      I mention that you can substitute with hi-maize.

  • 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.

    1. 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.

  • 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?

    1. Joseph M. Cohen

      Yes 🙂

      1. Health Vibed

        Can we substitute unmodified potato starch for Maize? (bob’s red mill brand)

        1. Joseph M. Cohen


  • anna

    Would really like to see a little bit of the book, sample recipes maybe….

  • Mary

    Do you have any sample recipes somewhere?

  • sebastian

    What happened to your full list of testing page ?

    1. Joseph M. Cohen

      Since I have posts on the tests I recommend, I decided to just promote the posts.

      Tests are on bottom.

  • 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.

    1. Health Vibed

      Thanks for the review. I decided to purchase based on the lowered brain fog comment 🙂

      1. Jan

        Me, too…

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