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Dr Gundry Food List

Dr. Steven Gundry’s dietary approach, as detailed in his book “The Plant Paradox,” emphasizes the importance of avoiding certain foods that contain lectins. He believes that by cutting these foods out of your diet, you can reduce inflammation and improve health. Here is the Dr Gundry Food List.

Dr Gundry Food List

Here’s a simplified list of Dr. Gundry’s food recommendations:

Foods to Eat (Yes List): Dr Gundry Food List

  1. Leafy Greens: Kale, spinach, romaine, etc.
  2. Cruciferous Vegetables: Broccoli, Brussels sprouts, cauliflower.
  3. Nuts and Seeds: Almonds, walnuts, flaxseeds, hemp seeds (without shells).
  4. Olive Oil: Extra virgin is best.
  5. Avocado: Great source of healthy fats.
  6. Resistant Starches: Green bananas, cooled white rice, white beans.
  7. A2 Milk: Milk from certain cows; goat and sheep milk also qualify.
  8. Pasture-raised poultry.
  9. Wild-caught seafood: Especially smaller fish like sardines and salmon.
  10. Certain Fruits: Limited amounts of berries, apples, cherries, and others.
  11. Grasses: Such as sorghum or millet.

Foods to Avoid (No List): Dr Gundry Food List

  1. Grains: Especially wheat, quinoa, oats, and rice (unless it’s pressure-cooked).
  2. Legumes: Beans, peas, lentils, chickpeas, etc. (unless pressure-cooked).
  3. Nightshade Vegetables: Tomatoes, eggplants, peppers, potatoes.
  4. Certain Dairy: Most cow’s milk (especially from A1 cows) and dairy products.
  5. Some Nuts and Seeds: Peanuts, cashews, chia seeds.
  6. Refined Oils: Canola, sunflower, corn, soy, and others.
  7. Factory-farmed meats.
  8. Fruits High in Sugar: Melons, grapes, etc.
  9. Artificial Sweeteners.

Note: Always consult with a healthcare professional before making significant changes to your diet. Individual reactions to foods can vary, and this list may not be suitable for everyone.

dr gundry food list

Understanding Lectins in the Dr Gundry Food List

At the heart of Dr. Gundry’s dietary advice is the belief in the harmfulness of lectins. So, what are lectins? In the simplest terms, they are a type of protein found in many plants. Dr. Gundry argues that these proteins can be harmful when consumed, causing inflammation and other health issues in the body.

  1. Origin of Lectins: Plants developed lectins as a defense mechanism against predators. This is similar to how some animals use venom or camouflage.
  2. Effects on Health: The idea is that when we consume high amounts of these lectins, they can lead to digestive problems, weight gain, and chronic conditions.
  3. Not All Bad: However, not all sources of lectins are bad. For example, there are certain types of beans, when pressure-cooked, that diminish the lectin content, making them safer to eat.

dr gundry food listAdjusting Your Diet

If you’re interested in following Dr. Gundry’s advice, it’s essential to make gradual changes.

  1. Start Slowly: Instead of eliminating everything at once, begin by reducing your intake of the major culprits, like grains and legumes.
  2. Replace with Alternatives: Instead of wheat pasta, try spiralized zucchini or shirataki noodles. Instead of peanut butter, opt for almond or walnut butter.
  3. Listen to Your Body: Everyone’s body reacts differently. Pay attention to how you feel. Some people might notice immediate changes, while others might need more time.

dr gundry food listRecipes and Meal Ideas 

Eating by the Plant Paradox principles doesn’t mean boring meals. Here are some ideas:

  1. Breakfast: A smoothie with coconut milk, handful of spinach, half an avocado, a spoon of flaxseed, and a few berries. This offers healthy fats and a slight touch of sweetness from the berries.
  2. Lunch: Salad with leafy greens, grilled chicken, olive oil dressing, nuts, and a side of avocado.
  3. Dinner: Grilled fish, steamed broccoli, and a side of quinoa salad (remember to pressure cook the quinoa to reduce lectins).
  4. Snacks: Vegetable sticks (like cucumber or carrot) with guacamole, or a handful of approved nuts.

dr gundry food list


Dr. Gundry also speaks about the importance of specific supplements to complement the diet:

  1. Vitamin D3: For bone health and immunity.
  2. Fish Oil: For Omega-3 fatty acids which help in reducing inflammation.
  3. Polyphenols: Found in dark chocolate and red wine, these compounds act as antioxidants.

dr gundry food list

Benefits and Criticisms 

As with any diet, there are both proponents and skeptics.

  1. Benefits: Many people report feeling more energetic, losing weight, and experiencing fewer digestive issues. They also speak of clearer skin and better overall health.
  2. Criticisms: Critics argue that while reducing processed foods and sugars is beneficial, the lectin-free approach isn’t backed by enough scientific research. They believe that whole grains and legumes, which are rich in fiber and other nutrients, should not be completely eliminated from the diet.


Dr. Gundry’s dietary principles are just one approach to health and well-being. Whether or not you choose to follow them, it’s essential to be informed and always prioritize foods that make you feel good both mentally and physically.

Remember, diets aren’t one-size-fits-all. Different individuals might react differently to certain foods. It’s always a good idea to consult with a nutritionist or a healthcare professional before making significant changes to your diet.

Of course! Let’s expand on some general principles of nutrition and health, providing a wider context and understanding of the topic at hand.

Basics of Nutrition

What is Nutrition?

Nutrition is the study of nutrients in food, how our bodies utilize these nutrients, and the relationship between diet, health, and disease. There are seven major types of nutrients: carbohydrates, fats, fiber, minerals, proteins, vitamins, and water.

  1. Carbohydrates: Serve as our primary source of energy. They come in simple forms (like sugars) and complex forms (like grains and legumes).
  2. Fats: Essential for brain health, inflammation control, and more. They can be saturated (solid at room temperature) or unsaturated (liquid at room temperature).
  3. Proteins: Known as the building blocks of life, they repair and maintain body tissues. Sources include meats, dairy, beans, and legumes.
  4. Vitamins & Minerals: Essential for various body functions, from bone health to energy production.
  5. Water: Makes up about 60% of the body’s weight and is crucial for survival.

Healthy Eating Habits

Developing healthy eating habits isn’t about strict dietary limitations but rather about balance, variety, and moderation.

  1. Eat Diverse Foods: Try to include different food groups in your diet, ensuring you get a range of nutrients.
  2. Watch Portions: Instead of being overly restrictive, pay attention to portion sizes. This can help regulate calorie intake.
  3. Hydrate: Drink enough water throughout the day. Other fluids, like tea and milk, also contribute to hydration.
  4. Limit Processed Foods: These often contain high amounts of sugar, salt, and unhealthy fats.

Importance of Gut Health

Recent research underscores the importance of a healthy gut. The gut doesn’t just digest food but also affects our overall health.

  1. Microbiome: This refers to the community of microorganisms living in our intestines. A balanced microbiome is linked to better health and reduced disease risk.
  2. Probiotics & Prebiotics: Probiotics are beneficial bacteria, while prebiotics are food for these bacteria. Including these in your diet can support gut health.

Physical Activity & Diet

Diet alone isn’t the key to good health; physical activity is equally crucial.

  1. Benefits of Exercise: From weight management to mood improvement and chronic disease prevention, exercise offers a plethora of benefits.
  2. Balanced Approach: Pair a nutritious diet with regular physical activity. This combined approach is often more effective than focusing on only one aspect.

Debates in Nutrition

Nutrition isn’t a static field. As science advances, recommendations can change.

  1. Low Fat vs. Low Carb: In recent years, the debate over whether fats or carbohydrates are the primary culprits in weight gain has gained traction.
  2. Plant-based Diets: There’s growing interest in vegetarian and vegan diets due to health, environmental, and ethical reasons.
  3. Sugar: Increasingly, sugar is viewed as a significant contributor to various health issues, from obesity to heart disease.

Personalized Nutrition

It’s becoming clear that a one-size-fits-all approach to nutrition doesn’t work.

  1. Genetics & Diet: How we metabolize food might be influenced by our genes. For some, a low-carb diet might work wonders, while others benefit from a different approach.
  2. Listening to Your Body: Personal preferences, cultural background, and body’s responses should guide dietary choices.

The Role of Supplements

While most nutrients are best obtained from food, supplements can play a role.

  1. Vitamin D: Given the limited natural food sources and increasing indoor lifestyles, many people are deficient and might benefit from supplements.
  2. Omega-3 Fatty Acids: Those who don’t consume fish regularly might consider fish oil supplements.


Nutrition is a vast and evolving field. While experts provide guidelines, it’s essential to find what works best for you personally. By combining a balanced diet with other healthy habits, you can pave the way for a long, fulfilling life.

Remember, it’s always a good idea to consult with a healthcare professional or nutritionist before making significant dietary changes. They can provide tailored advice based on individual needs.

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