Introduction
Dr. Steven Gundry is a renowned heart surgeon and researcher who has helped thousands of people improve their health through his unique approach to nutrition. His book “The Plant Paradox” introduces the concept of lectins - problematic proteins found in many seemingly healthy foods that can cause inflammation. By avoiding lectin-containing foods and focusing on lectin-free alternatives, many people have experienced incredible health benefits.
Dr. Gundry has compiled specific food lists detailing which foods are approved and which should be avoided on his protocol. Having this Gundry diet food list PDF makes it easy to know exactly what to eat and what to eliminate from your kitchen and meals.
About Dr. Gundry’s Research
Early in his career, Dr. Gundry pioneered heart surgery techniques and operated on over 10,000 patients. But despite successful surgeries, he was dismayed to see many patients not getting better and remaining ill. This led him to research diet and nutrition, uncovering the role of lectins and other factors in chronic inflammation and poor health.
For the past 20 years, Dr. Gundry has focused his research on using nutrition to reduce inflammation and help people regain their vitality. His simple swap approach focuses on replacing high lectin foods with similar but lectin-free options. His book “The Plant Paradox” details his findings and provides a blueprint to overhaul your diet for improved health and longevity.
What are Lectins?
Lectins are sugar-binding plant proteins that are found in almost all foods. Plants produce lectins as a defense mechanism against insects and fungi. When consumed regularly, lectins act as “antinutrients” and can damage the gut lining, causing leaky gut and triggering autoimmune reactions.
Pro-inflammatory lectins are found in large concentrations in grains, beans and legumes, certain fruits and vegetables, dairy, conventionally raised meats, and processed foods. By removing these and focusing on naturally lectin-free foods, most people notice rapid health improvements.
Benefits of Following Dr. Gundry’s Diet
The top benefits of avoiding lectin-containing foods and adopting Dr. Gundry’s food lists include:
- Reduced inflammation
- Weight loss
- Increased energy and vitality
- Improved chronic health conditions
- Better digestion and gut health
- Lowered risk of autoimmunity
- Healthier heart and arteries
- Protection from neurodegenerative disease
Dr. Gundry Approved Foods List
Dr. Gundry encourages eating primarily from this list of approved foods that are naturally lectin-free or contain negligible amounts of lectins:
Non-starchy Vegetables
Most non-starchy vegetables are permitted. Eat an abundance of leafy greens, mushrooms, asparagus, artichokes, onions, carrots, bell peppers, okra, green beans, tomatoes, pumpkins, eggplant, etc.
Lemons/Limes
Citrus fruits like lemons, limes, and non-sweet oranges and tangerines are allowed.
Olives/Olive Oil
Enjoy olives and extra virgin olive oil which are staples of the Mediterranean diet.
Nuts and Seeds
Lectin-free nuts and seeds include macadamia nuts, pecans, walnuts, pumpkin seeds, sunflower seeds, sesame seeds, and flaxseeds.
Coconuts and Coconut Oil
Coconut products including unsweetened coconut milk, coconut butter, and coconut flour are permitted.
Avocados and Avocado Oil
Rich, creamy avocados and avocado oil are approved on the diet.
Herbs and Spices
Use unlimited fresh or dried herbs and spices to add flavor such as basil, thyme, rosemary, turmeric, garlic, salt, and black pepper.
Grass-fed Dairy
Dairy from grass-fed animals like goat or sheep milk, cheese, and yogurt may be tolerated by some people.
Animal Proteins
Grass-fed and pasture-raised meats (beef, bison, lamb, pork), wild fish, shellfish, chicken, eggs, bone broth, and organ meats.
Fermented Foods
Fermented foods like sauerkraut, kimchi, coconut yogurt, kefir, and probiotic supplements help improve gut health.
Leafy Herbal Teas
Enjoy herbal teas made from leafy herbs and spices like mint, turmeric, rosemary, thyme, and chamomile.
Foods to Avoid on Dr. Gundry’s Protocol
Dr. Gundry recommends completely removing the following high lectin foods from your meals and diet:
Grains
All grains and products made from grains: wheat, rice, oats, barley, millet, corn, etc. Also avoid gluten-free grains like sorghum, teff, and amaranth.
Beans and Legumes
Kidney beans, pinto beans, black beans, chickpeas, soybeans, peas, peanuts and peanut butter.
Dairy
Non-grass-fed dairy from conventional cows: milk, cheese, cottage cheese, cream, yogurt, butter, ice cream.
Starchy Vegetables
Higher lectin starchy vegetables: all potatoes, sweet potatoes, yams, beets, parsnips.
Fruits
Bananas, pineapple, strawberries, grapes, melons, mango, cherries, oranges, plums, apricots.
Nuts and Seeds
Cashews, pistachios, chia seeds, squash seeds, soybeans, peanuts.
Nightshades
Tomatoes, peppers, eggplants, white potatoes - minimize intake.
Processed foods
Fast food, canned soups, frozen meals, snacks, baked goods, cereals, industrial oils.
Sugars
Table sugar, high fructose corn syrup, agave, maple syrup.
Non-leafy Herbal Teas
Chamomile tea only, avoid other seed/root teas like peppermint, ginger, licorice, ginseng.
Sample 1-Day Meal Plan
Here is a sample lectin-free meal plan for one day:
Breakfast:- 2 eggs fried in olive oil
- Sautéed kale with garlic
- Half an avocado
- Lemon water
- Tuna salad wrapped in lettuce leaves
- Carrot sticks
- Handful of macadamia nuts
- Coconut yogurt
- Grass-fed beef chili
- Steamed broccoli
- Mixed green salad with EVOO
- Bell pepper strips with guacamole
- Pumpkin seeds
- Hard boiled eggs
- Berries
Tips for Gundry Diet Success
Here are some tips to help you stick to Dr. Gundry’s protocol for best results:
- Meal prep lectin-free foods to ensure you have approved snacks and meals
- Read ingredient labels carefully and avoid packaged foods with rice, wheat, etc.
- Satisfy cravings with nut flours, nut milk, and stevia-sweetened chocolate
- Eat rainbow colored non-starchy veggies to get a variety of nutrients
- Take a high-quality probiotic and get fermented foods for gut health
The Bottom Line
Following Dr. Gundry's guidelines and using his food lists as a PDF cheat sheet is key to successfully limiting lectins and experiencing the incredible health benefits. Focus on filling your diet with his approved foods while avoiding problematic lectins. With this lectin-free eating plan, you'll look and feel younger than ever!
FAQs
What foods does Dr. Gundry recommend?
Dr. Gundry recommends eating non-starchy veggies, olive oil, nuts, seeds, avocados, coconut, lemons/limes, olives, grass-fed meats and dairy, wild fish, eggs, and fermented foods.
What foods does Dr. Gundry say to avoid?
Avoid grains, beans, conventional dairy, sugars, fruits, nightshades, nuts like cashews and pistachios, starchy veggies, processed foods, and non-leafy teas.
Is cheese allowed on the Gundry diet?
Only cheese from grass-fed animals like goat or sheep is allowed, since the lectin content is lower. Avoid conventional cow's milk dairy products.
Can I eat fruit on the Plant Paradox diet?
Only low lectin fruits like lemons, limes, and avocado are recommended. Avoid all other fruits, especially bananas, grapes, melons, and berries.
Is rice allowed on Gundry's food lists?
No, all grains including rice and products made from rice flour are prohibited due to high lectin content.
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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