Understanding Dr. Gundry's Approved and Avoid Food Lists
Dr. Steven Gundry's diet program focuses on restricting foods that are high in lectins. Lectins are proteins found in many plant foods that may cause inflammation in sensitive individuals. By following Dr. Gundry's approved food list and avoiding his "no-go" foods, proponents claim you can improve gut health, lose weight, and reduce autoimmune symptoms.
Who is Dr. Steven Gundry?
Dr. Gundry is a former cardiac surgeon and current medical director at the International Heart and Lung Institute. He is the author of the best-selling book “The Plant Paradox” and founder of Gundry MD supplements. His lectin-avoidance diet plan has gained popularity in recent years.
Understanding Lectins
Lectins are carbohydrate-binding proteins that plants produce as a defense mechanism. They help protect plants from predators. When consumed regularly by sensitive individuals, lectins may cause leaky gut, irritate the digestive tract, and create autoimmune responses.
Foods to Eat on Dr. Gundry's Diet
Dr. Gundry encourages eating non-lectin foods that make up his approved food list. These include:
- Most herbs and spices (except chili and paprika)
- Pasture-raised meats
- Wild caught fish and seafood
- Non-starchy vegetables like leafy greens, asparagus, broccoli
- Onions
- Mushrooms
- Fresh fruits like bananas, berries, pineapple, plantains
- Avocados
- Olives
- Vinegar
- High-oleic sunflower or olive oil
- Limited ancient grains like sorghum
Foods to Avoid on Dr. Gundry's Diet
Dr. Gundry recommends avoiding all foods on his "no-go" list. These include:
- Grains like wheat, oats, rice, quinoa, millet
- Starchy vegetables like potatoes, sweet potatoes, yams
- Legumes and beans including soy, lentils, peas
- Chili peppers, paprika, tomatoes, eggplant
- Nuts and seeds
- Conventional dairy products
- Factory farmed meat and eggs
- Canola oil and vegetable oils
- Sugar and high fructose corn syrup
- Canned foods with preservatives
Potential Benefits of a Lectin-Free Diet
Some benefits that proponents claim from following Dr. Gundry's food lists include:
- Improved gut health - Avoiding lectin foods may decrease intestinal permeability and inflammation.
- Weight loss - Removing pro-inflammatory foods, grains and sugars promotes fat loss.
- Reduced autoimmunity - Eliminating lectins thought to increase immune reactivity may decrease autoimmune symptoms.
- Increased energy - Healing leaky gut and reducing inflammation can boost energy levels.
Potential Risks of a Lectin-Free Diet
However, there are also some potential drawbacks to consider including:
- Nutrient deficiencies - Excluding whole grains, legumes and dairy may lead to inadequate fiber, B vitamins, iron and calcium.
- High cost - Grass-fed meats and organic produce recommended on the diet can be expensive.
- Difficulty following - Highly restrictive diets tend to have lower adherence and compliance rates.
- Lack of research - More high quality studies are needed to confirm the proposed benefits and risks.
Tips for Following Dr. Gundry's Food Lists
Here are some tips to help follow Dr. Gundry's lectin avoidance guidelines:
- Gradually remove prohibited foods rather than all at once to ease the transition.
- Take a probiotic to support gut health as your microbiome adjusts.
- Substitute alternatives like cassava flour for regular flour in recipes.
- Focus on adding more approved foods like non-starchy veggies rather than just removing foods.
- Watch out for hidden lectins like oils, thickeners or preservatives in prepared foods.
- Consider working with a dietitian to ensure nutritional adequacy if following long term.
Should You Try Dr. Gundry's Diet?
Dr. Gundry's lectin-free diet may offer health improvements for some people dealing with autoimmunity or intestinal permeability issues. However, more research is still needed on its effectiveness.
As with any restrictive diet, speak with your healthcare provider first about whether eliminating food groups could be right for your individual health status and needs.
While Dr. Gundry's diet may not be necessary or beneficial for everyone, using his approved food list as inspiration to add more anti-inflammatory foods like fruits, vegetables, and healthy fats can be a nutritious approach.
FAQs
What foods are allowed on Dr. Gundry's diet?
Dr. Gundry's approved foods include herbs, spices, meats, fish, non-starchy veggies, fresh fruits, avocados, olives, vinegar, and olive or sunflower oils.
What foods should you avoid on the Gundry diet?
Avoid grains, beans, legumes, soy, nightshades, nuts, seeds, conventional dairy, canola oil, sugars, and processed foods with preservatives.
Is Dr. Gundry's diet effective for weight loss?
His diet could aid weight loss by reducing calories, inflammation, and gut permeability. But more research is still needed on its effectiveness.
Is the lectin-free diet safe long-term?
Exclude foods under supervision of a doctor and dietitian, as long-term restrictions may increase risk of nutritional deficiencies.
Can you have tomatoes on the Plant Paradox diet?
No, tomatoes are restricted on Dr. Gundry's diet due to their lectin content. All nightshades like peppers, potatoes, and eggplant are eliminated.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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