Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (2023)

It’s an exciting time to be health-conscious. For decades, the health food industry fooled you into eating special “diet” food products that are actually loaded with sugar. They advocated for you to add dangerous lectin-filled foods to your diet and even told you to pursue a “low-fat” (albeit heavily processed) diet. And you felt good because you were doing what you thought you had to in order to make “nutritious choices”.

However, doctors and researchers have now discovered those choices were anything but healthy. Dr. Gundry was among the first to lead the charge of busting health myths wide open.

Dr. Gundry came to realize that even “healthy” choices like fruits and vegetables can take a toll on your body. While some nutritionists would have you feast on high sugar fruits, Dr. Gundry knew that was a bogus attempt at a so-called better diet.

The truth is… plants do not want to be eaten.

What they really want is to survive. And the most effective way for them to defend themselves against hungry predators like humans is by producing toxic chemical proteins called lectins.

WHY ARE LECTINS BAD FOR YOU?

You’ve likely heard people mention the popular lectin, gluten – it’s one of the most common lectins out there. But it’s not the only one. In fact, lots of the “healthy” foods you’ve been trained to eat for centuries are still full of dangerous lectins, including foods labeled as “gluten-free”.

Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (2)When it comes to educating yourself about these harmful compounds you might want to look at studies of sources of lectins, kinds of lectins, amounts of lectins, the lectin content of foods and lectin levels in the recipes you make. But no matter the lectin, one thing is for sure…

Humans can’t digest lectins.

So, when you choose categories of foods to consume that are high in lectins — like nightshade vegetables, for example — they make it all the way through your gut unchanged. During the digestive process, some types of lectins might even bind to the cell membranes that run along the wall of your small intestine.1

This process allows lectins to communicate with the cells, triggering a response from your body. Regardless of any preexisting health conditions, your body’s response may include something like:

  • Nausea
  • Diarrhea
  • Vomiting
  • Upset stomach
  • Bloating and gas
  • Weight gain2,3,4

Of course, all bodies are different. But people who eat a lot of raw, lectin-rich foods (like raw beans, raw kidney beans, lentils, and nightshades) may be more likely to develop such symptoms.

Depending on the type of lectin, they may also interfere with human health in other ways. They might interrupt the absorption of vitamins and minerals in your body. Because of this, lectins are often called “anti-nutrients.”5

Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (3)Now, some people are more sensitive to lectins than other people. Again, everyone’s body is different. But if you have experienced digestive issues for some time or you suffer from an autoimmune condition, you could be even more sensitive to lectins.6

Either way, it’s a good idea to chat with your doctor about starting an elimination diet that removes lectins. Ask them about the risks of changing your diet in general. From there, listen to your body and see if a lectin-free diet could be the right thing for you.

The good news is, if you take the principles of Dr. Gundry’s diet to heart, you can learn to reduce or remove lectins from your diet and support your overall health and wellbeing. And although it will require making some lifestyle changes, going lectin-free may be easier than you think.

So, how do you know what foods to consume and what to steer clear of? Here is a compact list of foods to avoid.

(Video) Dr. Gundry’s Plant Paradox Debunked: 7 Science-Based Reasons It’s a Scam

WHAT ARE THE MOST HARMFUL LECTINS?

Phytohaemagglutinin

Phytohaemagglutinin is the lectin in red kidney beans. It happens to be pretty toxic. Phytohaemagglutinin is the culprit behind red kidney bean poisoning. This type of poisoning is the result of eating undercooked or raw kidney beans. According to the FDA, eating just four raw kidney beans may cause symptoms of severe nausea, vomiting, and diarrhea.7

Wheat Germ Agglutinin (WGA)

Another dangerous lectin is WGA — the lectin found in wheat products. WGA basically mimics insulin. Therefore, it can block your body’s insulin receptors. Unfortunately, that may lead to decreased muscle mass and feelings of hunger.8,9

Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (4)FOODS HIGH IN LECTINS INCLUDE:

  • Certain vegetables, especially nightshades such as tomatoes, potatoes, and eggplant
  • Certain nuts and seeds including cashews, peanuts, pumpkin, and sunflower seeds
  • Grain-fed and farm-raised animal proteins
  • Beans and legumes
  • A1 dairy products

To make things easier, Dr. Gundry has put together a few different tools to help you to stick to a lectin-free diet. One such tool is Dr. Gundry’s comprehensive list of foods to eat and foods to avoid.

HOW TO REDUCE LECTINS IN YOUR FAVORITE FOODS

You’ll want to avoid high lectin foods every single day. However, if a special occasion is on the horizon and you know you’ll have to prepare lectin-rich foods, these strategies could help you reduce the lectin content in your dishes.

  1. Soak — Soaking your legumes and grains may help reduce the content of their plant lectins. Soak them overnight, and rinse them well before you start cooking.10
  2. Pressure-cooking — If your recipe calls for beans, potatoes, or tomatoes, the best way to prep them is in the pressure cooker. A pressure cooker won’t get rid of all the lectins, but it may help significantly reduce the lectins in your food.11
  3. Peel and De-seed — High-lectin foods like squash, cucumber, eggplant, and tomatoes can be easier on your body if you eliminate the skin and seeds. Peel the skin off your high-lectin fruits and veggies, and take out as many of the seeds as you can.12,13
  4. Fermentation — When you ferment vegetables, fruits, and even legumes, you allow good bacteria to get in there and break down some of the plant’s defenses. While fermenting your food won’t kill all the lectins, it may help significantly reduce them.14

DR. GUNDRY DIET: FOODS TO EAT AND FOODS TO AVOID

FOODS TO EAT EVERY DAY ON THE GUNDRY MD DIET

Avocados

Avocados have got a whopping 10.5 grams of fiber per cup plus lots of vitamin C, E, and potassium. And, they’re full of folate.

They are also full of amazing fatty acids that can do wonders for your health. These fats can support your skin’s natural oil barrier and help protect your skin from harmful UV rays.15 The healthy fats in avocados can also support a healthy weight and heart.16

Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (5)Walnuts, Macadamia Nuts, Or Pistachios

Here’s a secret: Some “nuts” are really just seeds. Cashews, for instance, are seeds and they’re also full of lectins. And peanuts are actually legumes. Of course, legumes are lectin bombs, so you’ve got to stay away from them.

But real nuts – like walnuts, macadamia nuts, and pistachios – can do great things for your health. In fact, nuts can help support a healthy heart and blood pressure.17

1 Oz Of Extra Dark Chocolate

Indulge in an ounce of extra dark chocolate as an afternoon snack.

The real benefit of chocolate lies in plant-derived cocoa, which is the main ingredient in commercial chocolate.18 Cocoa is full of antioxidants and flavonoids which have amazing health properties. Some of these benefits include supporting your body in the fight against free radicals, and supporting heart health.19

Just make sure when you select your chocolate pleasure, you opt for the right bars – that means chocolate that’s 72% cacao… or more. And make sure to only consume dark chocolate in moderation (1oz per day).

TIPS TO HELP YOU STICK TO A LECTIN FREE DIET

You know what they say — knowledge is power. Studying the differences between high and low lectin foods might help you to make the best choices. Read up on lectins, and familiarize yourself with the foods that contain them.

Here are a some other tips for lectin-free success:

  • Chat with your doctor. It’s a good idea to speak with your healthcare professional whenever you try a new diet. But your doctor can even help you test for lectin sensitivity. They’ll also help you strategize an eating plan customized to your health and dietary preferences.
  • Use your pressure cooker as much as you can. It really is an essential kitchen tool when it comes to reducing your lectin intake. Plus, it’s easy to use and can help you make delicious meals. And remember, if you are a meat eater, stick to pasture-raised meats.
  • Make sure you eat lots of vegetables – there are plenty to choose from on a low lectin diet. When you load up on veggies, you’re loading up on the fiber, vitamins, and minerals that are essential for optimum health.

DR. GUNDRY’S “YES” LIST (AND THE “NO” LIST, TOO)

Print this list out, and hang it on your fridge. You can also put a copy in your car for actual trips to the grocery store! This way, you’ll always remember your personal favorites.

Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (7)

FOODS TO EAT: The “YES” List

CRUCIFEROUS VEGETABLES

  • arugula
  • bok choy
  • broccoli
  • Brussels sprouts
  • cabbage (green and red)
  • cauliflower
  • collards
  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (8)kale
  • kimchi
  • kohlrabi
  • napa cabbage
  • radicchio
  • sauerkraut (raw)
  • Swiss chard
  • Watercress

OTHER VEGETABLES

  • artichokes
  • asparagus
  • bamboo shoots
  • beets (raw)
  • carrot greens
  • carrots (raw)
  • celery
  • chicory
  • chives
  • daikon radish
  • fiddlehead ferns
  • garlic
  • garlic scapes
  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (9)ginger
  • hearts of palm
  • horseradish
  • Jerusalem artichokes (sunchokes)
  • leeks
  • lemongrass
  • mushrooms
  • nopales (cactus; available online)
  • okra
  • onions
  • parsnips
  • puntarella
  • radishes
  • rutabaga
  • scallions
  • shallots
  • water chestnuts

LEAFY GREENS

  • algae
  • basil
  • butter lettuce
  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (10)cilantro
  • dandelion greens
  • endive
  • escarole
  • fennel
  • mesclun (baby greens)
  • mint
  • mizuna
  • mustard greens
  • parsley
  • perilla
  • purslane
  • red and green leaf lettuces
  • romaine lettuce
  • sea vegetables
  • seaweed
  • spinach

FRUITS THAT ACT LIKE FATS

  • Avocado (up to a whole one per day)
  • Olives, all types

OILS

  • algae oil (Thrive culinary brand)
  • avocado oil
  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (11)black seed oil
  • canola oil (non-GMO, organic only!)
  • coconut oil
  • cod liver oil (the lemon and orange flavors have no fish taste)
  • macadamia oil
  • MCT oil
  • olive oil (extra virgin)
  • perilla oil
  • pistachio oil
  • red palm oil
  • rice bran oil
  • sesame oil (plain and toasted)
  • walnut oil

NUTS & SEEDS
(½ cup per day)

  • almonds (only blanched or Marcona)
  • Barùkas nuts
  • Brazil nuts (in limited amounts, about 3 a day for selenium) • chestnuts
  • coconut (not coconut water)
  • coconut milk (unsweetened dairy substitute)
  • coconut milk/cream (unsweetened, full-fat, canned)
  • flaxseeds
  • hazelnuts
  • hemp protein powder
  • hemp seeds
  • macadamia nuts
  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (12)Milkadamia creamer (unsweetened)
  • nut butters (if almond butter, preferably made with peeled almonds, as almond skins contain lectins)
  • pecans
  • pili nuts
  • pine nuts
  • pistachios
  • psyllium seeds
  • Sacha Inchi seeds
  • sesame seeds
  • tahini (sesame paste)
  • walnuts

ENERGY BARS
(Limit to one per day, please)

  • Adapt Bars: Coconut and Chocolate
  • B-Up (made by Yup): Chocolate Mint, Chocolate Chip Cookie Dough, Sugar Cookie
  • GundryMD Bars
  • Keto Bars: Almond Butter Brownie, Salted Caramel, Lemon Poppyseed, Chocolate Chip Cookie Dough
  • MariGold Bars: ChocoNut, Pure Joy, Espresso, Ginger Coconut
  • Primal Kitchen Bars: Almond Spice and Coconut Lime
  • Quest Bars: Lemon Cream Pie, Banana Nut, Strawberry Cheesecake, Cinnamon Roll, Double Chocolate Chunk, Maple Waffle, Mocha Chocolate Chip, Peppermint Bark, Chocolate Sprinkled Doughnut, Cinnamon Roll
  • Rowdy Bars: Keto Chocolate Cookie Dough
  • Stoka: Vanilla Almond and Cocoa Almond

PROCESSED RESISTANT STARCHES
(Can be eaten every day in limited quantities, but those with prediabetes or diabetes should consume only once a week on average)

  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (13)Barely Bread’s bread and bagels (only those without raisins)
  • Cappello’s fettucine and other pasta
  • California Country Gal Sandwich Bread
  • Egg Thins by Crepini
  • Julian Bakery Paleo Wraps (made with coconut flour), Paleo Thin Bread Almond Bread, Sandwich Bread, Coconut Bread
  • Mikey’s Original and Toasted Onion English Muffins
  • Positively Plantain tortillas
  • Real Coconut Coconut and Cassava Flour Tortillas and Chips
  • Siete brand chips (be careful here—a couple of my canaries react to the small amount of chia seeds in the chips) and tortillas (only those made with cassava and coconut flour or almond flour)
  • Simple Mills Almond Flour Crackers sorghum pasta
  • SRSLY sourdough non-lectin bread and rice-free sourdough rolls
  • Terra Cassava, Taro, and Plantain Chips
  • Thrive Market Organic Coconut Flakes
  • Trader Joe’s Jicama Wraps
  • Trader Joe’s Plantain Chips
  • baobab fruit
  • cassava (tapioca)
  • celery root (celeriac)
  • glucomannan (konjac root)
  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (14)green bananas
  • green mango
  • green papaya
  • green plantains
  • jicama
  • millet
  • parsnips
  • persimmon
  • rutabaga
  • sorghum
  • sweet potatoes or yams
  • taro root
  • tiger nuts
  • turnips
  • yucca

“FOODLES”
(Acceptable noodles)

Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (15)

  • Cassava pastas
  • Edison Grainery sorghum pasta
  • GundryMD’s Pasta
  • Jovial cassava pastas
  • Kanten Pasta
  • kelp noodles
  • konjac noodles
  • millet pasta (Bgreen Food brand, all types except angel hair pasta)
  • Miracle Noodles
  • Miracle Rice
  • Natural Heaven Hearts of Palm
  • Spaghetti and Lasagna
  • Palmini Hearts of Palm Noodles
  • shirataki noodles
  • Slim Pasta
  • Sweet Potato Pasta elbow macaroni
  • Trader Joe’s Cauliflower Gnocchi

SEAFOOD
(Any wild-caught, 4 ounces per day)

  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (16)Alaskan salmon
  • anchovies
  • calamari/squid
  • clams
  • cod
  • crab
  • freshwater bass
  • halibut
  • Hawaiian fish, including mahi-mahi, ono, and opah
  • lobster
  • mussels
  • oysters
  • sardines
  • scallops
  • shrimp (wild only)
  • tuna (canned)
  • whitefish

PASTURED POULTRY
(4 ounces per day)

  • chicken
  • duck
  • game birds (pheasant, grouse, dove, quail)
  • goose
  • ostrich
  • pastured or omega-3 eggs (up to 4 daily)
  • turkey

Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (17)

MEAT
(100 percent grass-fed and grass-finished, 4 ounces per day)

  • beef
  • bison
  • boar
  • elk
  • grass-fed jerky (low-sugar versions)
  • lamb
  • pork (humanely raised, including prosciutto, Iberico ham, 5J ham), Canadian bacon, ham
  • venison
  • wild game

PLANT-BASED PROTEINS AND “MEATS”
Soaking and pressure cooking instructions for lentils and legumes are easily found online.

  • hemp tofu
  • Hilary’s Root Veggie Burger
  • Kelp Jerky
  • Pressure-cooked lentils and other legumes (canned, such as Eden or Jovial brand) or dried, soaked, then pressure cooked (use an Instant Pot)
  • Quorn products: only Meatless Pieces, Meatless Grounds, Meatless Steak-Style Strips, Meatless Fillets, Meatless Roast (avoid all others, as they contain lectins/gluten)

FRUITS
(Limit to one small serving on weekends and only when that fruit is in season)

(Best options are pomegranate and passion fruit seeds, followed by raspberries, blackberries, strawberries, then blueberries)

(Video) Too Busy For The Plant Paradox Diet? Try THESE Exciting New Recipes Instead

  • apples
  • apricots
  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (18)blackberries
  • blueberries
  • cherries
  • citrus (no juices)
  • crispy pears (Anjou, Bosc, Comice)
  • kiwis
  • nectarines
  • passion fruit
  • peaches
  • plums
  • pomegranates
  • raspberries
  • strawberries

DAIRY PRODUCTS AND REPLACEMENTS
(Limit to 1 ounce cheese or 4 ounces yogurt per day)

  • buffalo butter (available at Trader Joe’s)
  • buffalo mozzarella (Italian)
  • A2 casein milk
  • cheeses from Switzerland
  • coconut yogurt (plain)
  • French/Italian butter
  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (19)French/Italian cheese
  • ghee (grass-fed)
  • goat’s and sheep’s milk kefir (plain)
  • goat’s milk cheese
  • goat’s milk creamer
  • goat’s milk yogurt (plain)
  • Kite Hill Cream Cheese Alternative
  • Kite Hill (plant-based) yogurts
  • Kite Hill ricotta (almond-based)
  • Lavva (plant-based) yogurt
  • organic cream cheese
  • organic heavy cream
  • organic sour cream
  • Parmigiano-Reggiano
  • sheep’s milk cheese
  • sheep’s milk yogurt (plain)
  • whey protein powder (grass-fed cow, goat, sheep)

HERBS, SEASONINGS, AND CONDIMENTS

  • avocado mayonnaise
  • coconut aminos
  • fish sauce (no sugar added)
  • herbs and spices (all except chile flakes)
  • miso
  • mustard
  • nutritional yeast
  • sea salt (ideally iodized)
  • tahini
  • vanilla extract (pure)
  • vinegars (any without added sugar)
  • wasabi

FLOURS

Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (20)

  • almond (blanched)
  • arrowroot
  • cassava
  • chestnut
  • coconut
  • coffee fruit
  • grape seed
  • green banana
  • hazelnut
  • millet
  • sesame (and seeds)
  • sorghum flour
  • sweet potato
  • tiger nut

SWEETENERS

  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (21)allulose (look for non-GMO)
  • erythritol (Swerve is my favorite, as it also contains oligosaccharides) inulin (Just Like Sugar is a great brand) • local honey and/or manuka honey (very limited!)
  • monkfruit; also known as luo han guo (Lakanto brand is good)
  • stevia (SweetLeaf is my favorite)
  • xylitol
  • yacón (Sunfood Sweet Yacon Syrup is available on Amazon)

CHOCOLATE & FROZEN DESSERTS

  • coconut milk dairy-free frozen desserts (the So Delicious blue label, which contains only 1 gram of sugar)
  • dark chocolate, unsweetened, 72% or greater (1 ounce per day)
  • Enlightened Ice Cream
  • Keto Ice Cream: Chocolate, Mint Chip, Sea Salt Caramel
  • Killer Creamery Ice Cream: Chilla in Vanilla, Caramels Back, No Judge Mint
  • Mammoth Creameries: Vanilla Bean
  • nonalkalized cocoa powder
  • Rebel Creamery Ice Cream: Butter Pecan, Raspberry, Salted Caramel, Strawberry, and Vanilla
  • Simple Truth Ice Cream: Butter Pecan and Chocolate Chip

BEVERAGES

  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (22)Champagne (6 ounces per day)
  • coffee
  • dark spirits (1 ounce per day)
  • hydrogen water
  • KeVita brand low-sugar kombucha (such as coconut and coconut Mojito)
  • Pellegrino or Panna water
  • red wine (6 ounces per day)
  • tea (all types)

FOODS TO AVOID: The “NO” List
Energy-draining foods to avoid

REFINED, STARCHY FOODS

  • bread
  • cereal
  • cookies
  • crackers
  • pasta
  • pastries
  • potato chips
  • potatoes
  • rice
  • tortillas
  • wheat flour

Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (23)

GRAINS, SPROUTED GRAINS, PSEUDO-GRAINS, AND GRASSES
† The Indian variety of white basmati rice is high resistant starch; the American variety is not.

  • barley (cannot pressure cook)
  • barley grass
  • brown rice
  • buckwheat
  • bulgur
  • corn
  • corn products
  • corn syrup
  • einkorn
  • kamut
  • kasha
  • oats (cannot pressure cook)
  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (24)popcorn
  • quinoa
  • rye (cannot pressure cook)
  • spelt
  • wheat
  • wheat (cannot pressure cook; pressure cooking does not remove lectins from any form of wheat)
  • wheatgrass
  • white rice (except pressure-cooked white basmati rice from India†)
  • wild rice

SUGAR & SWEETENERS

  • agave
  • coconut sugar
  • diet drinks
  • granulated sugar (even organic cane sugar)
  • maltodextrin
  • NutraSweet (aspartame)
  • Splenda (sucralose)
  • Sweet One from Sunett (acesulfame-K)
  • Sweet’n Low (saccharin)

VEGETABLES

Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (25)

  • beans* (all, including sprouts)
  • chickpeas* (including as hummus)
  • edamame
  • green beans
  • legumes*
  • lentils* (all)
  • pea protein
  • peas
  • soy
  • soy protein
  • sugar snap peas
  • textured vegetable protein (TVP)
  • tofu

NUTS & SEEDS

  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (26)almonds with peels
  • cashews
  • chia seeds
  • peanuts
  • pumpkin seeds
  • sunflower seeds

FRUITS (SOME CALLED VEGETABLES)

  • bell peppers*
  • chiles*
  • cucumbers*
  • eggplant*
  • goji berries
  • melons (any kind)
  • pumpkin
  • squash (any kind)
  • tomatillos*
  • tomatoes*
  • zucchini
  • *must be peeled, deseeded, and pressure cooked

Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (27)

MILK PRODUCTS THAT CONTAIN A1 CASEIN

  • butter (even grass-fed), unless from A2 cows, sheep, or goats
  • cheese
  • cottage cheese
  • frozen yogurt
  • ice cream
  • kefir
  • milk
  • ricotta
  • yogurt (including Greek yogurt)

OILS

  • canola (most is GMO)
  • corn
  • cottonseed
  • grape-seed
  • partially hydrogenated oils
  • peanut
  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (28)safflower
  • soy
  • sunflower
  • vegetable

HERBS & SEASONING

  • ketchup
  • mayonnaise (except avocado mayonnaise)
  • red chile flakes
  • soy sauce
  • steak sauce
  • Worcestershire sauce

NOTE: Items with an asterisk can be reintroduced in Phase 3 if the skin and seeds are removed, OR if they’re pressure cooked. Vegetarians and vegans can reintroduce legumes (beans and lentils) in Phase 2.

DR GUNDRY’S DIET SHOPPING LIST (PRINT FRIENDLY PDF)

You’ll find it nearly impossible to go astray when you’ve kicked all those lectin-filled foods to the curb and replaced them with this diverse selection of yummy YES foods.

THE DR. GUNDRY DIET TAKEAWAY

Make an effort to say yes every day when you crave avocado, YES nuts, and even dark chocolate. You’ll get the swing of it in no time and soon you’ll know you’re taking care of yourself by making truly healthy choices.

Sources
1. https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/lectin
2. https://www.womenshealthmag.com/weight-loss/a19906207/lectin-free-diet/
3. https://ahajournals.org/doi/abs/10.1161/circ.137.suppl_1.p238
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705319/
5. https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/lectins/
6. https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/lectins/
7. https://www.fda.gov/media/83271/download
8. https://www.ncbi.nlm.nih.gov/pubmed/1979229
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1184583/
10. https://www.ncbi.nlm.nih.gov/pubmed/29580532
11. https://gundrymd.com/remove-lectins/
12. https://gundrymd.com/reduce-lectins-diet/
13. https://pubmed.ncbi.nlm.nih.gov/29580532/
14.https://www.researchgate.net/publication/234842668_Effect_of_Natural_Fermentation_on_the_Lectin_of_Lentils_Measured_by_Immunological_Methods
15. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC90980/
16. https://www.ncbi.nlm.n4h.gov/pubmed/23638933
17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
18. http://circ.ahajournals.org/content/119/10/1433
19. http://jandonline.org/article/S0002-8223(02)00032-9/abstrac

It’s an exciting time to be health-conscious. For decades, the health food industry fooled you into eating special “diet” food products that are actually loaded with sugar. They advocated for you to add dangerous lectin-filled foods to your diet and even told you to pursue a “low-fat” (albeit heavily processed) diet. And you felt good because you were doing what you thought you had to in order to make “nutritious choices”.

However, doctors and researchers have now discovered those choices were anything but healthy. Dr. Gundry was among the first to lead the charge of busting health myths wide open.

Dr. Gundry came to realize that even “healthy” choices like fruits and vegetables can take a toll on your body. While some nutritionists would have you feast on high sugar fruits, Dr. Gundry knew that was a bogus attempt at a so-called better diet.

The truth is… plants do not want to be eaten.

What they really want is to survive. And the most effective way for them to defend themselves against hungry predators like humans is by producing toxic chemical proteins called lectins.

WHY ARE LECTINS BAD FOR YOU?

You’ve likely heard people mention the popular lectin, gluten – it’s one of the most common lectins out there. But it’s not the only one. In fact, lots of the “healthy” foods you’ve been trained to eat for centuries are still full of dangerous lectins, including foods labeled as “gluten-free”.

Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (30)When it comes to educating yourself about these harmful compounds you might want to look at studies of sources of lectins, kinds of lectins, amounts of lectins, the lectin content of foods and lectin levels in the recipes you make. But no matter the lectin, one thing is for sure…

(Video) LOSE WEIGHT and RESTORE YOUR HEALTH with the Lectin Free Food Plan

Humans can’t digest lectins.

So, when you choose categories of foods to consume that are high in lectins — like nightshade vegetables, for example — they make it all the way through your gut unchanged. During the digestive process, some types of lectins might even bind to the cell membranes that run along the wall of your small intestine.1

This process allows lectins to communicate with the cells, triggering a response from your body. Regardless of any preexisting health conditions, your body’s response may include something like:

  • Nausea
  • Diarrhea
  • Vomiting
  • Upset stomach
  • Bloating and gas
  • Weight gain2,3,4

Of course, all bodies are different. But people who eat a lot of raw, lectin-rich foods (like raw beans, raw kidney beans, lentils, and nightshades) may be more likely to develop such symptoms.

Depending on the type of lectin, they may also interfere with human health in other ways. They might interrupt the absorption of vitamins and minerals in your body. Because of this, lectins are often called “anti-nutrients.”5

Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (31)Now, some people are more sensitive to lectins than other people. Again, everyone’s body is different. But if you have experienced digestive issues for some time or you suffer from an autoimmune condition, you could be even more sensitive to lectins.6

Either way, it’s a good idea to chat with your doctor about starting an elimination diet that removes lectins. Ask them about the risks of changing your diet in general. From there, listen to your body and see if a lectin-free diet could be the right thing for you.

The good news is, if you take the principles of Dr. Gundry’s diet to heart, you can learn to reduce or remove lectins from your diet and support your overall health and wellbeing. And although it will require making some lifestyle changes, going lectin-free may be easier than you think.

So, how do you know what foods to consume and what to steer clear of? Here is a compact list of foods to avoid.

WHAT ARE THE MOST HARMFUL LECTINS?

Phytohaemagglutinin

Phytohaemagglutinin is the lectin in red kidney beans. It happens to be pretty toxic. Phytohaemagglutinin is the culprit behind red kidney bean poisoning. This type of poisoning is the result of eating undercooked or raw kidney beans. According to the FDA, eating just four raw kidney beans may cause symptoms of severe nausea, vomiting, and diarrhea.7

Wheat Germ Agglutinin (WGA)

Another dangerous lectin is WGA — the lectin found in wheat products. WGA basically mimics insulin. Therefore, it can block your body’s insulin receptors. Unfortunately, that may lead to decreased muscle mass and feelings of hunger.8,9

Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (32)FOODS HIGH IN LECTINS INCLUDE:

  • Certain vegetables, especially nightshades such as tomatoes, potatoes, and eggplant
  • Certain nuts and seeds including cashews, peanuts, pumpkin, and sunflower seeds
  • Grain-fed and farm-raised animal proteins
  • Beans and legumes
  • A1 dairy products

To make things easier, Dr. Gundry has put together a few different tools to help you to stick to a lectin-free diet. One such tool is Dr. Gundry’s comprehensive list of foods to eat and foods to avoid.

HOW TO REDUCE LECTINS IN YOUR FAVORITE FOODS

You’ll want to avoid high lectin foods every single day. However, if a special occasion is on the horizon and you know you’ll have to prepare lectin-rich foods, these strategies could help you reduce the lectin content in your dishes.

  1. Soak — Soaking your legumes and grains may help reduce the content of their plant lectins. Soak them overnight, and rinse them well before you start cooking.10
  2. Pressure-cooking — If your recipe calls for beans, potatoes, or tomatoes, the best way to prep them is in the pressure cooker. A pressure cooker won’t get rid of all the lectins, but it may help significantly reduce the lectins in your food.11
  3. Peel and De-seed — High-lectin foods like squash, cucumber, eggplant, and tomatoes can be easier on your body if you eliminate the skin and seeds. Peel the skin off your high-lectin fruits and veggies, and take out as many of the seeds as you can.12,13
  4. Fermentation — When you ferment vegetables, fruits, and even legumes, you allow good bacteria to get in there and break down some of the plant’s defenses. While fermenting your food won’t kill all the lectins, it may help significantly reduce them.14

DR. GUNDRY DIET: FOODS TO EAT AND FOODS TO AVOID

FOODS TO EAT EVERY DAY ON THE GUNDRY MD DIET

Avocados

Avocados have got a whopping 10.5 grams of fiber per cup plus lots of vitamin C, E, and potassium. And, they’re full of folate.

They are also full of amazing fatty acids that can do wonders for your health. These fats can support your skin’s natural oil barrier and help protect your skin from harmful UV rays.15 The healthy fats in avocados can also support a healthy weight and heart.16

Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (33)Walnuts, Macadamia Nuts, Or Pistachios

Here’s a secret: Some “nuts” are really just seeds. Cashews, for instance, are seeds and they’re also full of lectins. And peanuts are actually legumes. Of course, legumes are lectin bombs, so you’ve got to stay away from them.

But real nuts – like walnuts, macadamia nuts, and pistachios – can do great things for your health. In fact, nuts can help support a healthy heart and blood pressure.17

1 Oz Of Extra Dark Chocolate

Indulge in an ounce of extra dark chocolate as an afternoon snack.

(Video) What Is The Plant Paradox Book by Dr Gundry? | Brutally Honest Book Review

The real benefit of chocolate lies in plant-derived cocoa, which is the main ingredient in commercial chocolate.18 Cocoa is full of antioxidants and flavonoids which have amazing health properties. Some of these benefits include supporting your body in the fight against free radicals, and supporting heart health.19

Just make sure when you select your chocolate pleasure, you opt for the right bars – that means chocolate that’s 72% cacao… or more. And make sure to only consume dark chocolate in moderation (1oz per day).

TIPS TO HELP YOU STICK TO A LECTIN FREE DIET

You know what they say — knowledge is power. Studying the differences between high and low lectin foods might help you to make the best choices. Read up on lectins, and familiarize yourself with the foods that contain them.

Here are a some other tips for lectin-free success:

  • Chat with your doctor. It’s a good idea to speak with your healthcare professional whenever you try a new diet. But your doctor can even help you test for lectin sensitivity. They’ll also help you strategize an eating plan customized to your health and dietary preferences.
  • Use your pressure cooker as much as you can. It really is an essential kitchen tool when it comes to reducing your lectin intake. Plus, it’s easy to use and can help you make delicious meals. And remember, if you are a meat eater, stick to pasture-raised meats.
  • Make sure you eat lots of vegetables – there are plenty to choose from on a low lectin diet. When you load up on veggies, you’re loading up on the fiber, vitamins, and minerals that are essential for optimum health.

DR. GUNDRY’S “YES” LIST (AND THE “NO” LIST, TOO)

Print this list out, and hang it on your fridge. You can also put a copy in your car for actual trips to the grocery store! This way, you’ll always remember your personal favorites.

Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (35)

FOODS TO EAT: The “YES” List

CRUCIFEROUS VEGETABLES

  • arugula
  • bok choy
  • broccoli
  • Brussels sprouts
  • cabbage (green and red)
  • cauliflower
  • collards
  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (36)kale
  • kimchi
  • kohlrabi
  • napa cabbage
  • radicchio
  • sauerkraut (raw)
  • Swiss chard
  • Watercress

OTHER VEGETABLES

  • artichokes
  • asparagus
  • bamboo shoots
  • beets (raw)
  • carrot greens
  • carrots (raw)
  • celery
  • chicory
  • chives
  • daikon radish
  • fiddlehead ferns
  • garlic
  • garlic scapes
  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (37)ginger
  • hearts of palm
  • horseradish
  • Jerusalem artichokes (sunchokes)
  • leeks
  • lemongrass
  • mushrooms
  • nopales (cactus; available online)
  • okra
  • onions
  • parsnips
  • puntarella
  • radishes
  • rutabaga
  • scallions
  • shallots
  • water chestnuts

LEAFY GREENS

  • algae
  • basil
  • butter lettuce
  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (38)cilantro
  • dandelion greens
  • endive
  • escarole
  • fennel
  • mesclun (baby greens)
  • mint
  • mizuna
  • mustard greens
  • parsley
  • perilla
  • purslane
  • red and green leaf lettuces
  • romaine lettuce
  • sea vegetables
  • seaweed
  • spinach

FRUITS THAT ACT LIKE FATS

  • Avocado (up to a whole one per day)
  • Olives, all types

OILS

  • algae oil (Thrive culinary brand)
  • avocado oil
  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (39)black seed oil
  • canola oil (non-GMO, organic only!)
  • coconut oil
  • cod liver oil (the lemon and orange flavors have no fish taste)
  • macadamia oil
  • MCT oil
  • olive oil (extra virgin)
  • perilla oil
  • pistachio oil
  • red palm oil
  • rice bran oil
  • sesame oil (plain and toasted)
  • walnut oil

NUTS & SEEDS
(½ cup per day)

  • almonds (only blanched or Marcona)
  • Barùkas nuts
  • Brazil nuts (in limited amounts, about 3 a day for selenium) • chestnuts
  • coconut (not coconut water)
  • coconut milk (unsweetened dairy substitute)
  • coconut milk/cream (unsweetened, full-fat, canned)
  • flaxseeds
  • hazelnuts
  • hemp protein powder
  • hemp seeds
  • macadamia nuts
  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (40)Milkadamia creamer (unsweetened)
  • nut butters (if almond butter, preferably made with peeled almonds, as almond skins contain lectins)
  • pecans
  • pili nuts
  • pine nuts
  • pistachios
  • psyllium seeds
  • Sacha Inchi seeds
  • sesame seeds
  • tahini (sesame paste)
  • walnuts

ENERGY BARS
(Limit to one per day, please)

  • Adapt Bars: Coconut and Chocolate
  • B-Up (made by Yup): Chocolate Mint, Chocolate Chip Cookie Dough, Sugar Cookie
  • GundryMD Bars
  • Keto Bars: Almond Butter Brownie, Salted Caramel, Lemon Poppyseed, Chocolate Chip Cookie Dough
  • MariGold Bars: ChocoNut, Pure Joy, Espresso, Ginger Coconut
  • Primal Kitchen Bars: Almond Spice and Coconut Lime
  • Quest Bars: Lemon Cream Pie, Banana Nut, Strawberry Cheesecake, Cinnamon Roll, Double Chocolate Chunk, Maple Waffle, Mocha Chocolate Chip, Peppermint Bark, Chocolate Sprinkled Doughnut, Cinnamon Roll
  • Rowdy Bars: Keto Chocolate Cookie Dough
  • Stoka: Vanilla Almond and Cocoa Almond

PROCESSED RESISTANT STARCHES
(Can be eaten every day in limited quantities, but those with prediabetes or diabetes should consume only once a week on average)

  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (41)Barely Bread’s bread and bagels (only those without raisins)
  • Cappello’s fettucine and other pasta
  • California Country Gal Sandwich Bread
  • Egg Thins by Crepini
  • Julian Bakery Paleo Wraps (made with coconut flour), Paleo Thin Bread Almond Bread, Sandwich Bread, Coconut Bread
  • Mikey’s Original and Toasted Onion English Muffins
  • Positively Plantain tortillas
  • Real Coconut Coconut and Cassava Flour Tortillas and Chips
  • Siete brand chips (be careful here—a couple of my canaries react to the small amount of chia seeds in the chips) and tortillas (only those made with cassava and coconut flour or almond flour)
  • Simple Mills Almond Flour Crackers sorghum pasta
  • SRSLY sourdough non-lectin bread and rice-free sourdough rolls
  • Terra Cassava, Taro, and Plantain Chips
  • Thrive Market Organic Coconut Flakes
  • Trader Joe’s Jicama Wraps
  • Trader Joe’s Plantain Chips
  • baobab fruit
  • cassava (tapioca)
  • celery root (celeriac)
  • glucomannan (konjac root)
  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (42)green bananas
  • green mango
  • green papaya
  • green plantains
  • jicama
  • millet
  • parsnips
  • persimmon
  • rutabaga
  • sorghum
  • sweet potatoes or yams
  • taro root
  • tiger nuts
  • turnips
  • yucca

“FOODLES”
(Acceptable noodles)

Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (43)

  • Cassava pastas
  • Edison Grainery sorghum pasta
  • GundryMD’s Pasta
  • Jovial cassava pastas
  • Kanten Pasta
  • kelp noodles
  • konjac noodles
  • millet pasta (Bgreen Food brand, all types except angel hair pasta)
  • Miracle Noodles
  • Miracle Rice
  • Natural Heaven Hearts of Palm
  • Spaghetti and Lasagna
  • Palmini Hearts of Palm Noodles
  • shirataki noodles
  • Slim Pasta
  • Sweet Potato Pasta elbow macaroni
  • Trader Joe’s Cauliflower Gnocchi

SEAFOOD
(Any wild-caught, 4 ounces per day)

  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (44)Alaskan salmon
  • anchovies
  • calamari/squid
  • clams
  • cod
  • crab
  • freshwater bass
  • halibut
  • Hawaiian fish, including mahi-mahi, ono, and opah
  • lobster
  • mussels
  • oysters
  • sardines
  • scallops
  • shrimp (wild only)
  • tuna (canned)
  • whitefish

PASTURED POULTRY
(4 ounces per day)

  • chicken
  • duck
  • game birds (pheasant, grouse, dove, quail)
  • goose
  • ostrich
  • pastured or omega-3 eggs (up to 4 daily)
  • turkey

Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (45)

MEAT
(100 percent grass-fed and grass-finished, 4 ounces per day)

  • beef
  • bison
  • boar
  • elk
  • grass-fed jerky (low-sugar versions)
  • lamb
  • pork (humanely raised, including prosciutto, Iberico ham, 5J ham), Canadian bacon, ham
  • venison
  • wild game

PLANT-BASED PROTEINS AND “MEATS”
Soaking and pressure cooking instructions for lentils and legumes are easily found online.

  • hemp tofu
  • Hilary’s Root Veggie Burger
  • Kelp Jerky
  • Pressure-cooked lentils and other legumes (canned, such as Eden or Jovial brand) or dried, soaked, then pressure cooked (use an Instant Pot)
  • Quorn products: only Meatless Pieces, Meatless Grounds, Meatless Steak-Style Strips, Meatless Fillets, Meatless Roast (avoid all others, as they contain lectins/gluten)

FRUITS
(Limit to one small serving on weekends and only when that fruit is in season)

(Best options are pomegranate and passion fruit seeds, followed by raspberries, blackberries, strawberries, then blueberries)

  • apples
  • apricots
  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (46)blackberries
  • blueberries
  • cherries
  • citrus (no juices)
  • crispy pears (Anjou, Bosc, Comice)
  • kiwis
  • nectarines
  • passion fruit
  • peaches
  • plums
  • pomegranates
  • raspberries
  • strawberries

DAIRY PRODUCTS AND REPLACEMENTS
(Limit to 1 ounce cheese or 4 ounces yogurt per day)

  • buffalo butter (available at Trader Joe’s)
  • buffalo mozzarella (Italian)
  • A2 casein milk
  • cheeses from Switzerland
  • coconut yogurt (plain)
  • French/Italian butter
  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (47)French/Italian cheese
  • ghee (grass-fed)
  • goat’s and sheep’s milk kefir (plain)
  • goat’s milk cheese
  • goat’s milk creamer
  • goat’s milk yogurt (plain)
  • Kite Hill Cream Cheese Alternative
  • Kite Hill (plant-based) yogurts
  • Kite Hill ricotta (almond-based)
  • Lavva (plant-based) yogurt
  • organic cream cheese
  • organic heavy cream
  • organic sour cream
  • Parmigiano-Reggiano
  • sheep’s milk cheese
  • sheep’s milk yogurt (plain)
  • whey protein powder (grass-fed cow, goat, sheep)

HERBS, SEASONINGS, AND CONDIMENTS

  • avocado mayonnaise
  • coconut aminos
  • fish sauce (no sugar added)
  • herbs and spices (all except chile flakes)
  • miso
  • mustard
  • nutritional yeast
  • sea salt (ideally iodized)
  • tahini
  • vanilla extract (pure)
  • vinegars (any without added sugar)
  • wasabi

FLOURS

Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (48)

  • almond (blanched)
  • arrowroot
  • cassava
  • chestnut
  • coconut
  • coffee fruit
  • grape seed
  • green banana
  • hazelnut
  • millet
  • sesame (and seeds)
  • sorghum flour
  • sweet potato
  • tiger nut

SWEETENERS

  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (49)allulose (look for non-GMO)
  • erythritol (Swerve is my favorite, as it also contains oligosaccharides) inulin (Just Like Sugar is a great brand) • local honey and/or manuka honey (very limited!)
  • monkfruit; also known as luo han guo (Lakanto brand is good)
  • stevia (SweetLeaf is my favorite)
  • xylitol
  • yacón (Sunfood Sweet Yacon Syrup is available on Amazon)

CHOCOLATE & FROZEN DESSERTS

  • coconut milk dairy-free frozen desserts (the So Delicious blue label, which contains only 1 gram of sugar)
  • dark chocolate, unsweetened, 72% or greater (1 ounce per day)
  • Enlightened Ice Cream
  • Keto Ice Cream: Chocolate, Mint Chip, Sea Salt Caramel
  • Killer Creamery Ice Cream: Chilla in Vanilla, Caramels Back, No Judge Mint
  • Mammoth Creameries: Vanilla Bean
  • nonalkalized cocoa powder
  • Rebel Creamery Ice Cream: Butter Pecan, Raspberry, Salted Caramel, Strawberry, and Vanilla
  • Simple Truth Ice Cream: Butter Pecan and Chocolate Chip

BEVERAGES

  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (50)Champagne (6 ounces per day)
  • coffee
  • dark spirits (1 ounce per day)
  • hydrogen water
  • KeVita brand low-sugar kombucha (such as coconut and coconut Mojito)
  • Pellegrino or Panna water
  • red wine (6 ounces per day)
  • tea (all types)

FOODS TO AVOID: The “NO” List
Energy-draining foods to avoid

REFINED, STARCHY FOODS

  • bread
  • cereal
  • cookies
  • crackers
  • pasta
  • pastries
  • potato chips
  • potatoes
  • rice
  • tortillas
  • wheat flour

Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (51)

GRAINS, SPROUTED GRAINS, PSEUDO-GRAINS, AND GRASSES
† The Indian variety of white basmati rice is high resistant starch; the American variety is not.

  • barley (cannot pressure cook)
  • barley grass
  • brown rice
  • buckwheat
  • bulgur
  • corn
  • corn products
  • corn syrup
  • einkorn
  • kamut
  • kasha
  • oats (cannot pressure cook)
  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (52)popcorn
  • quinoa
  • rye (cannot pressure cook)
  • spelt
  • wheat
  • wheat (cannot pressure cook; pressure cooking does not remove lectins from any form of wheat)
  • wheatgrass
  • white rice (except pressure-cooked white basmati rice from India†)
  • wild rice

SUGAR & SWEETENERS

  • agave
  • coconut sugar
  • diet drinks
  • granulated sugar (even organic cane sugar)
  • maltodextrin
  • NutraSweet (aspartame)
  • Splenda (sucralose)
  • Sweet One from Sunett (acesulfame-K)
  • Sweet’n Low (saccharin)

VEGETABLES

Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (53)

  • beans* (all, including sprouts)
  • chickpeas* (including as hummus)
  • edamame
  • green beans
  • legumes*
  • lentils* (all)
  • pea protein
  • peas
  • soy
  • soy protein
  • sugar snap peas
  • textured vegetable protein (TVP)
  • tofu

NUTS & SEEDS

  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (54)almonds with peels
  • cashews
  • chia seeds
  • peanuts
  • pumpkin seeds
  • sunflower seeds

FRUITS (SOME CALLED VEGETABLES)

  • bell peppers*
  • chiles*
  • cucumbers*
  • eggplant*
  • goji berries
  • melons (any kind)
  • pumpkin
  • squash (any kind)
  • tomatillos*
  • tomatoes*
  • zucchini
  • *must be peeled, deseeded, and pressure cooked

Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (55)

MILK PRODUCTS THAT CONTAIN A1 CASEIN

  • butter (even grass-fed), unless from A2 cows, sheep, or goats
  • cheese
  • cottage cheese
  • frozen yogurt
  • ice cream
  • kefir
  • milk
  • ricotta
  • yogurt (including Greek yogurt)

OILS

  • canola (most is GMO)
  • corn
  • cottonseed
  • grape-seed
  • partially hydrogenated oils
  • peanut
  • Dr. Gundry Diet Food List: A Comprehensive Lectin Free Diet Plan (56)safflower
  • soy
  • sunflower
  • vegetable

HERBS & SEASONING

  • ketchup
  • mayonnaise (except avocado mayonnaise)
  • red chile flakes
  • soy sauce
  • steak sauce
  • Worcestershire sauce

NOTE: Items with an asterisk can be reintroduced in Phase 3 if the skin and seeds are removed, OR if they’re pressure cooked. Vegetarians and vegans can reintroduce legumes (beans and lentils) in Phase 2.

DR GUNDRY’S DIET SHOPPING LIST (PRINT FRIENDLY PDF)

You’ll find it nearly impossible to go astray when you’ve kicked all those lectin-filled foods to the curb and replaced them with this diverse selection of yummy YES foods.

THE DR. GUNDRY DIET TAKEAWAY

Make an effort to say yes every day when you crave avocado, YES nuts, and even dark chocolate. You’ll get the swing of it in no time and soon you’ll know you’re taking care of yourself by making truly healthy choices.

Sources
1. https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/lectin
2. https://www.womenshealthmag.com/weight-loss/a19906207/lectin-free-diet/
3. https://ahajournals.org/doi/abs/10.1161/circ.137.suppl_1.p238
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705319/
5. https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/lectins/
6. https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/lectins/
7. https://www.fda.gov/media/83271/download
8. https://www.ncbi.nlm.nih.gov/pubmed/1979229
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1184583/
10. https://www.ncbi.nlm.nih.gov/pubmed/29580532
11. https://gundrymd.com/remove-lectins/
12. https://gundrymd.com/reduce-lectins-diet/
13. https://pubmed.ncbi.nlm.nih.gov/29580532/
14.https://www.researchgate.net/publication/234842668_Effect_of_Natural_Fermentation_on_the_Lectin_of_Lentils_Measured_by_Immunological_Methods
15. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC90980/
16. https://www.ncbi.nlm.n4h.gov/pubmed/23638933
17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
18. http://circ.ahajournals.org/content/119/10/1433
19. http://jandonline.org/article/S0002-8223(02)00032-9/abstrac

FAQs

What 3 foods did Dr. Gundry quit eating? ›

Foods to avoid completely

Beans and legumes: Including soy and peanuts. Conventional eggs and milk. Conventionally-raised meats.

What are the foods Dr. Gundry says to eat? ›

Overall, Dr. Gundry recommends a diet that relies on pasture-raised meats and eggs; fermented foods like sauerkraut; limited fruit; foods high in resistant starches, such as green beans; vegetables that are not in the nightshade family; and healthy fats such as olive oil.

What does Dr. Gundry recommend eating for breakfast? ›

And really slow you down eating eggs for breakfast is a great way to help keep you full and focus

Does Dr. Gundry recommend oatmeal? ›

Now, if you follow the “Gundry Way” of eating, you already know that Dr. Gundry has oat products firmly placed on his NO list. This is because oat-based products, as well as other grains, contain lectins.

Does Dr. Gundry recommend bananas? ›

Avoid Bananas + Try Blackberries

Instead, try blackberries and pomegranates, as "they're low in sugar and contain potent, disease-fighting antioxidants such as polyphenols," says Gundry.

Are eggs high in lectin? ›

Eggs Eggs too are included in the lectin-free way of life, but must be pasture-raised. Notice a pattern here? Like most all-natural diets, the lectin-free diet involves some very savvy shopping skills to properly enjoy meat, eggs and dairy.

Is coffee high in lectins? ›

Coffee beans contain lectins.

However, they are more concentrated in grains, beans, and nuts. They are Mother Nature's insecticide and when consumed in large quantities by humans can cause trouble in the small intestine.

Does peanut butter have lectins? ›

Raw peanuts contained the highest amount of lectins, but this was significantly reduced with cooking. Both dry and oil roasted peanuts contained very small amounts of lectins, as did peanut flour and peanut butter.

Do bananas have lectins? ›

One of the predominant proteins in the pulp of ripe bananas (Musa acuminata L.) and plantains (Musa spp.) has been identified as a lectin.

Do apples have lectins? ›

All plant and animal products contain some lectins. Yet, fruits and vegetables that contain relatively little lectin include: apples. artichokes.

What is the number 1 healthiest food in the world? ›

So, having scoured the full list of applicants, we have crowned kale as the number 1 healthiest food out there. Kale has the widest range of benefits, with the fewest drawbacks when stacked up against its competitors.

What is Dr. Gundry's one Superfood? ›

Gundry's #1 superfood. It's no secret that Dr. Gundry advocates for gut health, and recommends that you do everything you can to boost your microbiome. For that reason prebiotic fiber, which supports healthy gut flora, is the number one superfood that you should consume every day.

What vegetables have no lectins? ›

According to Gundry, these foods are low in lectins and OK to eat on a lectin-free diet.
  • Avocado.
  • Asparagus.
  • Broccoli, Brussels sprouts and other cruciferous vegetables.
  • Celery.
  • Cooked sweet potatoes.
  • Garlic.
  • Leafy green vegetables.
  • Mushrooms.
14 Jul 2020

Is coffee OK on lectin-free diet? ›

Coffee is so nutty, earthy, and delicious. It's a great morning beverage while on a lectin-free diet. Just make sure you don't use any processed creamers or sugars.

Do avocados contain lectins? ›

Not only are avocados lectin-free, but they're also packed with antioxidants. Avocados are also high in good fats and fiber. Broccoli – Not all vegetables have lectins. Broccoli, cauliflower, and Brussels sprouts are also lectin-free.

Do carrots have lectins? ›

Lectin is a carbohydrate-binding protein that can be found in varying amounts in most plants, including beans, pulses, grains, fruits and vegetables (eg, potatoes, tomatoes, sweet potatoes, zucchini, carrots, berries, watermelon), nuts, coffee, chocolate, and some herbs and spices (eg, peppermint, marjoram, nutmeg).

What does Dr. Gundry say about eggs? ›

Dr. Gundry recommends searching for “Certified Humane Pasture-raised Omega-3” eggs. The label ensures the hens were fed the best food and had the most room to roam. A hen's natural diet is pretty low in lectins — Certified Humane Pasture-raised Omega-3 egg yolks and whites means you'll likely ingest fewer lectins.

What vegetable does Dr. Gundry say to avoid? ›

According to Dr. Gundry, you can eat a select few of the banned veggies — tomatoes, bell peppers, and cucumbers — if they've been peeled and deseeded. The Plant Paradox Diet emphasizes whole, nutritious sources of protein and fat while banning nightshades, beans, legumes, grains, and most dairy.

Do sweet potatoes have lectins? ›

Cooked root vegetables like sweet potatoes, yucca and taro, along with leafy greens, cruciferous vegetables, avocados, olives and olive oil are all examples of healthy foods that do contain some lectins. They can be eaten without restrictions.

Is oatmeal high in lectins? ›

Does Oatmeal Have Lectins? Does Oatmeal Contain Lectins ... - YouTube

Which nuts are high in lectins? ›

Nuts such as almonds, cashew nuts, and peanuts have high levels of lectins. They are also a great source of biotin, vitamin B1 (thiamine), and vitamin E. While cooking will destroy the lectins in beans, this is not the case for lectins from nuts.

Is pineapple high in lectins? ›

Fruits aren't rich in lectins, but they do have tannins. I eat fruit occasionally, even though they spike my immune system. My favorites are pineapple and citrus. Dr.

Do grapes have lectins? ›

Lectins everywhere

“Citrus fruits such as oranges, lemons, and grapefruit, and berries, including blackberries, raspberries, and strawberries, and many other fruits like pomegranate, grapes, cherries, quinces, apples, watermelon, banana, papaya, plums, and currants are also sources of dietary lectins.”

Is almond milk lectin free? ›

Or are almonds lectin-free? The answer is, yes, almonds are plant paradox compliant when eaten without the skin because, you guessed, almond skin is high in lectins.

What bread does not have lectins? ›

So, apparently one of the only varieties of bread which does not contain lectins is a brand called 'Barely Bread'. According to Pure Wow, Gundry notes in his book that this bread contains no grains what so ever so fits in with his lectin-free mantra.

Which nuts are lowest in lectins? ›

Coconut, chestnut, macadamia , pecans, pistachios, walnuts, flax, hemp, pumpkin and chia are low in lectins.

What are the 10 most inflammatory foods? ›

Here, we look at the top ten foods which set the stage for inflammatory diseases:
  • Sugars. ...
  • Common Cooking Oils. ...
  • Trans Fats. ...
  • Dairy Products. ...
  • Feedlot-Raised Meat. ...
  • Red Meat & Processed Meat. ...
  • Alcohol. ...
  • Refined Grains.

Can you eat oats on a lectin-free diet? ›

Why are Oats not Paleo-friendly? Although oats are a non-fattening healthy food for a more mainstream diet, oats do contain anti-nutrients that the Paleo diet aims to avoid such as phytic acid, lectins, and avenin. Not only do oats contain a few anti-nutrients, but they are also often contaminated with gluten.

Does cucumber have lectins? ›

Cucumber contains a protein called lectin which Dr Steven Gundy, a respected heart surgeon and cardiologist, has studied in great detail and has found a link between memory loss and lectins.

How do you know if you're sensitive to lectins? ›

Symptoms associated with lectin and aquaporin food sensitivities include: Bloating, gas, and abdominal cramps. Painful and swollen joints. Fatigue and tiredness.

Does yogurt contain lectins? ›

Sauerkraut, yogurt, tempeh, and kombucha are well-known food sources that undergo the fermentation process. The fermentation process has shown to reduce lectin content up to 95 percent.

What is the one food you should eat everyday? ›

Experts suggest that there are certain foods that people should eat every day. These include lean protein and a variety of vegetables. Additionally, including foods such as olive oil, nuts, and berries can help people lower their risk of certain chronic conditions.

What should I be eating everyday? ›

The pyramid, updated in 2005, suggests that for a healthy diet each day you should eat:
  • 6 to 8 servings of grains. ...
  • 2 to 4 servings of fruits and 4 to 6 servings of vegetables. ...
  • 2 to 3 servings of milk, yogurt, and cheese. ...
  • 2 to 3 servings of meat, poultry, fish, dry beans, eggs, and nuts.
20 May 2009

What is the protein Dr. Gundry says to avoid? ›

According to diet creator Dr. Steven Gundry, a group of proteins called lectins are wreaking havoc on our health. The former cardiac surgeon argues that by eliminating lectins (found in nightshades, grains and dairy, amongst other foods), you can lower inflammation, lose weight and boost your wellness.

What is the number 1 healthiest food in the world? ›

So, having scoured the full list of applicants, we have crowned kale as the number 1 healthiest food out there. Kale has the widest range of benefits, with the fewest drawbacks when stacked up against its competitors.

What kind of rice does Dr. Gundry recommend? ›

According to Dr. Gundry, author of The Plant Paradox, white basmati rice has fewer lectins than other varieties. He also states cooking white basmati rice in a pressure cooker (an Instant Pot is a type of pressure cooker) can reduce the remaining lectins by up to 50%.

Are eggs high in lectin? ›

Eggs Eggs too are included in the lectin-free way of life, but must be pasture-raised. Notice a pattern here? Like most all-natural diets, the lectin-free diet involves some very savvy shopping skills to properly enjoy meat, eggs and dairy.

What vegetable does Dr. Gundry say to avoid? ›

According to Dr. Gundry, you can eat a select few of the banned veggies — tomatoes, bell peppers, and cucumbers — if they've been peeled and deseeded. The Plant Paradox Diet emphasizes whole, nutritious sources of protein and fat while banning nightshades, beans, legumes, grains, and most dairy.

Is coffee high in lectins? ›

Coffee beans contain lectins.

However, they are more concentrated in grains, beans, and nuts. They are Mother Nature's insecticide and when consumed in large quantities by humans can cause trouble in the small intestine.

Does peanut butter have lectins? ›

Raw peanuts contained the highest amount of lectins, but this was significantly reduced with cooking. Both dry and oil roasted peanuts contained very small amounts of lectins, as did peanut flour and peanut butter.

What is the one food you should eat everyday? ›

Experts suggest that there are certain foods that people should eat every day. These include lean protein and a variety of vegetables. Additionally, including foods such as olive oil, nuts, and berries can help people lower their risk of certain chronic conditions.

What should I be eating everyday? ›

The pyramid, updated in 2005, suggests that for a healthy diet each day you should eat:
  • 6 to 8 servings of grains. ...
  • 2 to 4 servings of fruits and 4 to 6 servings of vegetables. ...
  • 2 to 3 servings of milk, yogurt, and cheese. ...
  • 2 to 3 servings of meat, poultry, fish, dry beans, eggs, and nuts.
20 May 2009

What vegetables have no lectins? ›

According to Gundry, these foods are low in lectins and OK to eat on a lectin-free diet.
  • Avocado.
  • Asparagus.
  • Broccoli, Brussels sprouts and other cruciferous vegetables.
  • Celery.
  • Cooked sweet potatoes.
  • Garlic.
  • Leafy green vegetables.
  • Mushrooms.
14 Jul 2020

Do apples have lectins? ›

All plant and animal products contain some lectins. Yet, fruits and vegetables that contain relatively little lectin include: apples. artichokes.

Does sweet potato have lectins? ›

Sweet potato nutrition facts & benefits

Low in lectins: Sweet potatoes are low in anti-nutrients, like the protein toxins, lectins and patatin. Lectins are tied directly to inflammation and autoimmune reactions in your body.

What is Dr. Gundry's one Superfood? ›

Gundry's #1 superfood. It's no secret that Dr. Gundry advocates for gut health, and recommends that you do everything you can to boost your microbiome. For that reason prebiotic fiber, which supports healthy gut flora, is the number one superfood that you should consume every day.

Do avocados have lectins? ›

Not only are avocados lectin-free, but they're also packed with antioxidants. Avocados are also high in good fats and fiber. Broccoli – Not all vegetables have lectins. Broccoli, cauliflower, and Brussels sprouts are also lectin-free.

Do bananas have lectins? ›

One of the predominant proteins in the pulp of ripe bananas (Musa acuminata L.) and plantains (Musa spp.) has been identified as a lectin.

Videos

1. The TOP FOODS That Should Be BANNED - Don't Eat These Foods! | Dr. Steven Gundry
(Lewis Howes)
2. 5 Prebiotic Superfoods for BETTER GUT health!!
(Gundry MD)
3. Doctor Reveals TOP FOODS You Need To STOP EATING Today! | Dr. Steven Gundry
(Tom Bilyeu)
4. The truth about why keto works & why you may be doing it wrong | Dr. Steven Gundry & Dr. Casey Means
(Levels)
5. In Dr. Steven Gundry's Book, The Plant Paradox, He Says Lectins From Plant Foods Cause Health
(The Real Truth About Health)
6. 5 Easy Tips To Reduce Oxalate Levels In Body | Lower Oxalate Level In Food | Low Oxalate Diet Tips
(The Kidney Nutrition Institute)
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