The Dr. Gundry Diet Food List: A Comprehensive Lectin-Free Diet Plan

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Gundry MD Team

April 8, 2021

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Article Updated: August 9, 2024

It’s an exciting time to be health-conscious. For decades, the health food industry fooled you into eating special “diet” food products that were actually loaded with sugar or potentially toxic artificial sweeteners. They advocated for you to add dangerous lectin-filled foods to your diet and even told you to pursue a “low-fat” (heavily processed) diet. And you felt health-smart because you were eating what you thought to be healthy foods, and making what you thought to be “nutritious choices.”

However, doctors and researchers have now discovered that those choices were anything but healthy eating. Dr. Gundry was among the first to lead the charge of busting health myths wide open. He realized that even “healthy food” choices, like fruits and vegetables, can take a toll on your gut health and, eventually, your entire body. And, in his book, The Plant Paradox, he began to advocate for avoiding lectins, a class of proteins found in numerous plants.

While some nutritionists were having 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.

Table of Contents

•Why are Lectins Bad for You?

•What are the most harmful lectins?

•Phytohaemagglutinin

•Wheat Germ Agglutinin (WGA)

•Foods high in lectins include:

•How to Reduce Lectins in your Favorite Foods

•Dr. Gundry Diet Food List: Foods To Avoid & Foods To Eat

•Foods to eat every day from the Gundry MD diet food list

•Avocados

•Walnuts, Macadamia Nuts, Or Pistachios

•1 Oz Of Extra Dark Chocolate

•TIPS TO HELP YOU STICK TO A LECTIN-FREE DIET

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

•FOODS TO EAT: Embracing the “YES” List

•Postbiotic-Boosting Foods

•CRUCIFEROUS VEGETABLES

•OTHER POSTBIOTIC BOOSTING VEGETABLES

•LEAFY GREENS

•FRUITS THAT ACT LIKE FATS

•OILS

•NUTS & SEEDS (up to ½ cup per day)

•ENERGY BARS (Limit to one per day, please)

•PROCESSED RESISTANT STARCHES

•RESISTANT STARCHES (eat in moderation)

•Acceptable noodle and pasta alternatives

•WILD-CAUGHT SEAFOOD (4 oz day)

•PASTURED POULTRY (4 oz day)

•MEAT (100% grass-fed and grass-finished, no more than 4 oz a week)

•PLANT-BASED PROTEINS AND “MEATS”

•POLYPHENOL-RICH FRUITS

•DAIRY PRODUCTS AND REPLACEMENTS

•HERBS, SEASONINGS, AND CONDIMENTS

•FLOURS

•SWEETENERS

•CHOCOLATE & FROZEN DESSERTS

•BEVERAGES

•Foods That Wage War on Your Health: Navigating the “No List”

•REFINED, STARCHY FOODS

•GRAINS, SPROUTED GRAINS, PSEUDO-GRAINS, AND GRASSES

•SUGAR & ARTIFICIAL SWEETENERS

•VEGETABLES

•NUTS & SEEDS

•FRUITS (SOME WE CALL VEGETABLES)

•MILK PRODUCTS THAT CONTAIN A1

•OILS

•HERBS & SEASONING

•Dr. Gundry Diet Food List (PRINT-FRIENDLY PDF)

•Healthy Eating Made Simple: The Dr. Gundry Diet

•Frequently Asked Questions (FAQ)

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”.

When it comes to educating yourself about these harmful compounds, you might want to look into studies that discuss lectin sources, types of lectins, and the lectin content of foods – especially 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. This process allows lectins to communicate with the cells, triggering a response from your body and potentially leading to a condition termed leaky gut syndrome, where small openings occur in the gut walls.¹

Regardless of any preexisting health conditions, your body’s response may include gut health disturbances, like:

Nausea
Diarrhea
Vomiting
Upset stomach
Bloating and gas
Weight gain^2,3,4

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

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 and your gut health.

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 well-being. 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

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.

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
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
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
Fermentation — When you consume fermented foods – vegetables, fruits, and even legumes – you allow good bacteria to get in there and break down some of the plant’s defenses. While fermented food isn’t completely lectin-free, lectins may be significantly reduced.¹⁴

Dr. Gundry Diet Food List: Foods To Avoid & Foods To Eat

Foods to eat every day from the Gundry MD diet food list

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 healthy weight loss and a healthy heart.¹⁶

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 Love macadamias? Check out our delicious polyphenol macadamia bars over here.

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.

When you select your chocolate pleasure, opt for the right bars – that means chocolate that’s 72% cacao… or more. Like our MCT-Infused Coconut Chocolate Bars and Sorghum Crisp Chocolate Bars. Consume dark chocolate in moderation (1 oz 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. So, read up on lectins, and familiarize yourself with the foods that contain them.

Here are 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 of healthy foods 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.
Explore our lectin free food category for snacks and cooking ingredients – including gut-friendly tomato sauce.

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

Print this Dr. Gundry Diet Food 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.

FOODS TO EAT: Embracing the “YES” List

Embrace the bounty of this “Yes List” with open arms! This diverse directory of lectin-free foods encompasses an array of vibrant veggies, glorious greens, nuts, seeds, and select animal proteins. Shopping from this list means you’re loading your grocery cart with ingredients that work with your body, not against it. It’s the cornerstone of the lectin-free diet—foods that nourish and protect, serving as your allies in helping you achieve optimal health.*

Postbiotic-Boosting Foods

CRUCIFEROUS VEGETABLES

arugula
bok choy
broccoli
Brussels sprouts
cabbage (green and red)
cauliflower
collards
kale
kimchi
kohlrabi
napa cabbage
sauerkraut (raw)
Swiss chard
Watercress ¹⁹

LEAFY GREENS

algae
basil
butter lettuce
cilantro
dandelion greens
endive
escarole
fennel
frisee
mesclun (baby greens)
mint
mizuna
mustard greens
parsley
perilla
purslane
red and green leaf lettuce
romaine lettuce
sea vegetables
seaweed
spinach

FRUITS THAT ACT LIKE FATS

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

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OILS

MCT oil
perilla oil (contains lots of ALA and rosmarinic acid, both uncouplers)
flaxseed oil (high lignan)
sesame oil, regular and toasted
rice bran oil
macadamia oil (omega-7)
black seed oil
canola oil (non-GMO, organic only!)
extra-virgin olive oil (first cold-pressed) or high polyphenol extra virgin olive oil
cod liver oil (the lemon and orange flavors have no fish taste)
coconut oil
red palm oil
walnut oil
avocado oil

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NUTS & SEEDS (up to ½ cup per day)

Barukas (or Baru) nuts
pistachios
basil seeds
Brazil nuts (in limited quantities)
pine nuts
walnuts
sesame seeds
tahini (sesame paste)
coconut milk (unsweetened dairy substitute)
coconut milk/cream (unsweetened, full-fat, canned)
coconut meat (but not coconut water)
pili nuts
flaxseeds
hazelnuts
hemp protein powder
hemp seeds
macadamia nuts
Milkadamia creamer (unsweetened and not the milk)
nut butter (if almond butter, make sure it’s made from peeled almonds as almond skins contain lectins)
pecans
psyllium seeds/powder
Sacha Inchi seeds
chestnuts
almonds (only blanched or Marcona; almond milk must be unsweetened and made from peeled almonds)

ENERGY BARS (Limit to one per day, please)

**And please note, manufacturers tend to change ingredients on a regular basis. Double check the label to make sure these bars/flavors still have all YES foods in them.

Adapt Bars: Coconut and Chocolate (adaptyourlife.com)
GundryMD Bars
Perfect Keto Bars: Almond Butter Brownie, Salted Caramel, and Chocolate Chip Cookie Dough
KetoBars.com: Mint Chocolate, Dark Chocolate Coconut Almond
Keto Krisp Bars: Chocolate Mint, Almond Butter, Chocolate Raspberry, Almond Butter Chocolate Chip, and Almond Butter & Blackberry Jelly
Kiss My Keto Bars: Cookie Dough, Chocolate Coconut, and Birthday Cake
MariGold Bars: ChocoNut, Pure Joy, Espresso, and Ginger Coconut
Primal Kitchen Bars: Almond Spice and Coconut Lime
Rowdy Bars: Keto Chocolaty Cookie Dough
Stoka: Vanilla Almond and Coco Almond
Fastbar ™
Human Food Bar: Chocolate Brownie, Chocolate Almond Coconut, Lemon Bar, and Blueberry Muffin

PROCESSED RESISTANT STARCHES

**Can be eaten every day in limited quantity; those with prediabetes or diabetes should consume only once a week on average.

Barely Bread’s bread and bagels (only those without raisins)
Cappello’s Noodles and Plain Pizza Crust
California Country Gal bread mixes
Scotty’s Keto Bread and Pizza Dough mix
Egg Thins by Crepini
Tia Lupita grain-free cactus tortillas
Julian Bakery Paleo Wraps (made with coconut flour), Paleo Thin Bread Almond Bread, Sandwich Bread, Coconut Bread
Lovebird Cereal (unsweetened only)
Full Love Foods Keto Hemp and Linseed Bread
Onana Plantain tortillas
Positively Plantain tortillas
Siete brand chips/tortilla (DIP chip varietal is best – has no chia seeds like their others and tortillas (only those made with cassava and coconut flour or almond flour)
Bread SRSLY’s (ONLY rice-free sourdough rolls)
Terra Brand Cassava, Taro, and Plantain Chips
The Real Coconut: Coconut and Cassava Flour Tortillas and Chips
Thrive Market Organic Coconut Flakes
Trader Joe’s Jicama Wraps
Uprising Foods breads and crackers (Uprisingfood.com)

RESISTANT STARCHES (eat in moderation)

**Note: people with diabetes and prediabetes should initially limit these foods.

baobab fruit
cassava (tapioca)
celery root (celeriac)
glucomannan (konjac root)
green bananas
green mango
green papaya
green plantains
jicama
millet
parsnips
persimmon
rutabaga
sorghum
sweet potatoes or yams
taro root
tiger nuts
turnips
yucca

Acceptable noodle and pasta alternatives

Big Green Millet and Sorghum Pastas
Edison Granary sorghum pasta
Gundry MD Pearled White Sorghum Grains
Gundry MD Sorghum Spaghetti
Jovial Cassava Pastas
kelp noodles
konjac noodles
Miracle Noodles and Kanten Pasta
Miracle Rice
Natural Heaven Hearts of Palm Spaghetti and Lasagna
Palmini Hearts of Palm Noodles
shirataki noodles
Pasta Slim
Sweet Potato Pasta elbow macaroni
Trader Joe’s Cauliflower Gnocchi

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WILD-CAUGHT SEAFOOD (4 oz day)

**Use with caution owing to its microplastics content; consume 4 ounces per day.

wild Alaskan salmon (contains very few microplastics)
anchovies
calamari/squid
canned tuna
clams
crab
cod
freshwater bass
halibut
Hawaiian fish, including mahi mahi, ono, and opah
lobster
mussels
oysters
sardines
scallops
shrimp (wild only)
steelhead
trout
Lake Superior whitefish

PASTURED POULTRY (4 oz day)

pasture-raised chicken
pastured turkey jerky (low sugar version)
duck
game birds (pheasant, grouse, dove, quail)
goose
ostrich
pastured or omega-3 eggs (up to 4 daily)
Heritage or pastured turkey

MEAT (100% grass-fed and grass-finished, no more than 4 oz a week)

**See the Gut Check Food Plan chapter to find out why.

beef
bison
boar
elk
pork (humanely raised, including prosciutto, Iberico ham, Cinco Jotas ham)
Traditionally fermented sausages (good news: they contain no Neu5Gc)

PLANT-BASED PROTEINS AND “MEATS”

Duckweed powder
hemp tofu
Hilary’s Root Veggie Burger (hilaryseatwell.com)
pressure-cooked lentils and other legumes (canned, such as Eden brand or Jovial brand,) or dried, soaked, then pressure cooked (use a pressure cooker)
Quorn products: only Meatless Pieces, Meatless Grounds, Meatless Steak-Style Strips, Meatless Fillets, Meatless Roast (avoid all others as they contain lectins/gluten)
textured vegetable protein (TVP)
hemp protein powder
flaxseed protein powder
Protein Isolates of and/or Hydrolyzed Pea, Soy, or other similar bean powders (Note: Not the same as regular Pea Protein, Soy Protein; lentil protein, chickpea protein: buyer beware!)
GundryMD ProPlant Protein Shakes
JUST plant-based egg
Perfect Day vegan whey and casein

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POLYPHENOL-RICH FRUITS

Limit to one small serving on weekends and only when that fruit is in season, or unlimited with “reverse juicing” (throw away the juice and consume only the pulp).

Best options are pomegranate and passionfruit seeds, followed by raspberries, blackberries, strawberries, then blueberries, grapefruit, pixie tangerines, and kiwi (eat the skin for more polyphenols).

apples
apricots
blackberries
blueberries
cherries
citrus (no juices)
crispy pears (Anjou, Bosc, Comice)
kiwis
nectarines
passion fruit
peaches
plums
pomegranates
raspberries
strawberries

DAIRY PRODUCTS AND REPLACEMENTS

Aged cheeses from Switzerland
Aged ‘raw’ French/Italian cheeses
goat milk cheeses: feta, brie, mozzarella, cheddar
sheep milk cheeses: pecorino Romano, pecorino sardo, feta, manchego
goat milk cream flakes: Mt. Capra
goat and sheep kefir (plain)
goat yogurt (plain)
sheep yogurt (plain)
coconut yogurt (plain)
Lavva (plant-based) yogurt and plain nut milk
Kite Hill ricotta cheese
Parmigiano-Reggiano Italian cheese
buffalo mozzarella: buffalo mozzarella (Italy), Buf (Uruguay)
buffalo butter (available at Trader Joe’s)
French/Italian butter (limit)
goat ghee (limit)
ghee (grass-fed) (limit)
organic heavy cream
organic sour cream

HERBS, SEASONINGS, AND CONDIMENTS

all herbs and spices except chili pepper flakes
nutritional yeast
sea salt (iodized)
miso
mustard
MCT mayonnaise
avocado mayonnaise
coconut aminos
fish sauce
R’s KOSO, other KOSOs (look for low sugar version)
pure vanilla extract
tahini/sesame paste
vinegars (apple cider vinegars, Bliss vinegars, Sideyard Shrubs vinegars, others)
wasabi

FLOURS

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

SWEETENERS

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!)
luo han guo (the Nutresse brand is good)
monk fruit, also known as luo han guo (see above)
stevia (SweetLeaf is my favorite, also contains inulin)
xylitol
yacón (Super Yacon Syrup is available at Walmart; Sunfood Sweet Yacon Syrup is available on Amazon)

CHOCOLATE & FROZEN DESSERTS

**Check the labels closely, friends. Make sure those listed below are still compliant; companies change ingredients all the time.

coconut milk dairy-free frozen desserts (the So Delicious blue label, which contains only 1 gram of sugar. But be careful: may contain pea protein.)
dark chocolate, unsweetened, 72 percent or greater (1 ounce per day)
Enlightened Ice Cream
Keto Ice Cream: Chocolate, Mint Chip, and Sea Salt Caramel
Killer Creamery Ice Cream: Chilla in Vanilla, Caramels Back, and No Judge Mint
Mammoth Creameries: Vanilla Bean
non-alkalized cocoa powder
Nick’s Vegan Ice Cream
Perfect Day Vegan Whey and Casein
Rebel Creamery Ice Cream: Butter Pecan, Raspberry, Salted Caramel, Strawberry, and Vanilla
Simple Truth Ice Cream: Butter Pecan and Chocolate Chip

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BEVERAGES

Champagne (6 ounces per day)
coffee
dark spirits (1 ounce per day)
hydrogen water
KeVita brand low-sugar kombucha (coconut, coconut Mojito, for example), other low sugar Kombuchas
San Pellegrino or Panna water
red wine (6 ounces per day)
tea (all types)

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Foods That Wage War on Your Health: Navigating the “No List”

Consider this list your roadmap to avoiding the lectin landmines. These foods are high in lectins and include common culprits, like refined, starchy foods—think pasta, rice, and bread—as well as some dairy products, certain vegetables, like potatoes, and processed snacks. Reducing your intake of these items can be beneficial, particularly if you’re grappling with certain health issues.*

REFINED, STARCHY FOODS

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

GRAINS, SPROUTED GRAINS, PSEUDO-GRAINS, AND GRASSES

barley (cannot pressure-cook)
barley grass
brown rice
buckwheat
bulgur
corn
corn products
corn syrup
einkorn
kamut
kasha
oats (cannot pressure-cook)
popcorn
quinoa
rye (cannot pressure-cook)
spelt
wheat
wheat (pressure-cooking does not remove lectins from any form of wheat)
wheatgrass
white rice, (except pressure-cooked white basmati rice from India, which contains high-resistant starch; American white basmati rice does not)*
wild rice

SUGAR & ARTIFICIAL SWEETENERS

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

VEGETABLES

**Most of these can be made safe with pressure cooking, marked with an “*”

all beans*, including sprouts
chickpeas* (including as hummus)
edamame*
green/string beans*
legumes*
all lentils*
pea protein (unless pea protein isolate or hydrolysate)
peas*
soy*
soy protein (unless soy protein isolate or hydrolysate)
sugar snap peas
tofu*

*Allowable only if property prepared in a pressure cooker.

NUTS & SEEDS

almonds with peels
cashews
chia seeds
peanuts
pumpkin seeds
sunflower seeds

FRUITS (SOME WE CALL VEGETABLES)

bell peppers
chili peppers
cucumbers
eggplant
goji berries
melons (any kind)
pumpkins
squashes (any kind)
tomatillos
tomatoes
zucchini

MILK PRODUCTS THAT CONTAIN A1

butter (even grass-fed), unless from A2 cows, sheep, or goats
cottage cheese
frozen yogurt
most ice creams
kefir from American cows
cow’s milk
cow’s milk cheese from American cows
ricotta
yogurt (including Greek yogurt)

OILS

All “partially hydrogenated” oils
corn
cottonseed
grapeseed
peanut
safflower
soy
sunflower
“vegetable”

HERBS & SEASONING

ketchup
mayonnaise (unless MCT or avocado)
red chili flakes
soy sauce
steak sauces
Worcestershire sauce (unless gluten-free)

Dr. Gundry Diet Food 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.

Healthy Eating Made Simple: The Dr. Gundry Diet

Make an effort to say “yes” every day when you crave avocado, approved nuts, and even dark chocolate. You’ll get the swing of it in no time and soon see that you’re making truly healthy eating choices.

You may also wish to try some supplements for digestion to further support and strengthen your gut health.

Frequently Asked Questions (FAQ)

Is a Lectin-Free Diet Sustainable?

Maintaining a lectin-free diet requires diligence and consistency. However, when your body begins to feel significantly better after removing lectins from your diet, being consistent no longer becomes a chore.

Can Following a Lectin-Free Diet Aid Weight Loss?

Adhering to a lectin-free diet has the potential to assist with weight management, as lectins are associated with responses that can contribute to weight gain. Additionally, by cutting out lectins, you often reduce your consumption of refined carbs and processed foods. This can decrease your calorie intake and help support weight loss efforts.*

Most of all, a lectin-free diet encourages a healthier gut microbiome, which may play a pivotal role in managing body weight.*

How Do I Start My Lectin-Free Journey With the Dr. Gundry Diet Food List?

To begin your lectin-free adventure, start by familiarizing yourself with high-lectin foods to avoid and the lectin-free “Yes List.” Gradually remove lectin-rich foods from your pantry, and stock up on lectin-free alternatives. Then, plan your meals around the “Yes List.” And, always remember to consult with a healthcare provider before making any dramatic dietary change.

Are There Any Superfoods Specially Recommended by Dr. Gundry?

Dr. Gundry is a proponent of incorporating certain superfoods into your diet, which are not only lectin-free but teeming with nutrients and antioxidants. His top recommendations to include in your diet daily are avocados, walnuts, macadamia nuts, pistachios, extra-dark chocolate, and Extra Virgin Olive Oil.

To start your Lectin-Free Journey take a look at our catalog and start today by purchasing some of my Lectin Free products.

*Individual results can and will vary.

Sources

https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/lectin
https://www.womenshealthmag.com/weight-loss/a19906207/lectin-free-diet/
https://ahajournals.org/doi/abs/10.1161/circ.137.suppl_1.p238
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705319/
https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/lectins/
https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/lectins/
https://www.fda.gov/media/83271/download
https://www.ncbi.nlm.nih.gov/pubmed/1979229
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1184583/
https://www.ncbi.nlm.nih.gov/pubmed/29580532
https://gundrymd.com/remove-lectins/
https://gundrymd.com/reduce-lectins-diet/
https://pubmed.ncbi.nlm.nih.gov/29580532/
https://www.researchgate.net/publication/234842668_Effect_of_Natural_Fermentation_on_the_Lectin_of_Lentils_Measured_by_Immunological_Methods
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC90980/
https://www.ncbi.nlm.n4h.gov/pubmed/23638933
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
http://circ.ahajournals.org/content/119/10/1433 19. http://jandonline.org/article/S0002-8223(02)00032-9/abstract
https://www.researchgate.net/publication/323584256_A_comprehensive_study_of_polyphenols_contents_and_antioxidant_potential_of_39_widely_used_spices_and_food_condiments
https://www.sciencedirect.com/science/article/abs/pii/S1756464616304121

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Why are Lectins Bad for You?

What are the most harmful lectins?

Phytohaemagglutinin

Wheat Germ Agglutinin (WGA)

Foods high in lectins include:

How to Reduce Lectins in your Favorite Foods

Dr. Gundry Diet Food List: Foods To Avoid & Foods To Eat

Foods to eat every day from the Gundry MD diet food list

Avocados

Walnuts, Macadamia Nuts, Or Pistachios

1 Oz Of Extra Dark Chocolate

TIPS TO HELP YOU STICK TO A LECTIN-FREE DIET

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

FOODS TO EAT: Embracing the “YES” List

Postbiotic-Boosting Foods

CRUCIFEROUS VEGETABLES

OTHER POSTBIOTIC BOOSTING VEGETABLES

LEAFY GREENS

FRUITS THAT ACT LIKE FATS

OILS

NUTS & SEEDS (up to ½ cup per day)

ENERGY BARS (Limit to one per day, please)

PROCESSED RESISTANT STARCHES

RESISTANT STARCHES (eat in moderation)

Acceptable noodle and pasta alternatives

WILD-CAUGHT SEAFOOD (4 oz day)

PASTURED POULTRY (4 oz day)

MEAT (100% grass-fed and grass-finished, no more than 4 oz a week)

PLANT-BASED PROTEINS AND “MEATS”

POLYPHENOL-RICH FRUITS

DAIRY PRODUCTS AND REPLACEMENTS

HERBS, SEASONINGS, AND CONDIMENTS

FLOURS

SWEETENERS

CHOCOLATE & FROZEN DESSERTS

BEVERAGES

Foods That Wage War on Your Health: Navigating the “No List”

REFINED, STARCHY FOODS

GRAINS, SPROUTED GRAINS, PSEUDO-GRAINS, AND GRASSES

SUGAR & ARTIFICIAL SWEETENERS

VEGETABLES

NUTS & SEEDS

FRUITS (SOME WE CALL VEGETABLES)

MILK PRODUCTS THAT CONTAIN A1

OILS

HERBS & SEASONING

Dr. Gundry Diet Food List (PRINT-FRIENDLY PDF)

Healthy Eating Made Simple: The Dr. Gundry Diet

Frequently Asked Questions (FAQ)

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