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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”.

When lectins invade your body, they can cause some serious health issues including:

  • Swelling
  • Discomfort
  • Frustrating digestive troubles
  • Uncomfortable gas and bloating
  • Weight gain
  • Brain fog
  • And other serious health issues

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.

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.

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.1 The healthy fats in avocados can also support a healthy weight and heart.2

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.3

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. 4 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.5

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).

DR. GUNDRY’S “YES” LIST (AND THE “NO” LIST, TOO) (For A Printable List, Click Here)

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.

The “YES” List

ALCOHOL

  • Champagne (6 oz./day)
  • Red Wine (6 oz./day)
  • Dark Spirits (1 oz./day)

CEREAL

  • Arrowhead Mills Natural Puffed Millet Cereal
  • Magic Spoon; all four flavors

CHOCOLATE

  • Cocoa powder (non-alkalized only)
  • Dark chocolate (72% or greater; 1 oz./day)

DAIRY

  • (1 oz. cheese OR 4 oz. yogurt/day)
  • Buffalo butter
  • Buffalo mozzarella and other cheese
  • Cow butter (A2 from France, Italy or Switzerland)
  • Cow cheese (A2 from France, Italy, or Switzerland)
  • Cow milk (A2 only; creamer or cooking; not for drinking)
  • Cow ricotta (A2 only)
  • Cow yogurt (A2 only, unsweetened)
  • Cream cheese (Organic)
  • Ghee
  • Goat Butter
  • Goat cheese
  • Goat milk (creamer or cooking, not for drinking)
  • Goat yogurt (unsweetened)
  • Goat/sheep kefir
  • Heavy cream (Organic)
  • Sheep cheese
  • Sheep yogurt (unsweetened)
  • Sour Cream (Organic)
  • Whey protein powder

EGG REPLACERS

  • Bob’s Red Mill
  • EnerG

ENERGY BARS

  • Adapt: All flavors approved
  • B-Up (made by Yup): Chocolate Mint,
    Chocolate Chip Cookie Dough, Sugar Cookie
  • KETO: Almond Butter Brownie, Salted Caramel, Lemon Poppyseed, Chocolate Chip Cookie Dough
  • Marigold: Choconut, Pure Joy, Espresso, Ginger Coconut
  • Primal Kitchens: Almond Spice and Coconut Lime
  • Quest: Strawberry Cheesecake, Double Chocolate Chunk, Maple Waffle, Mocha Chocolate, Peppermint Bark, Chocolate Sprinkled Doughnut, Cinnamon Roll
  • Stoka: Vanilla Almond and Coco Almond

FISH (wild-caught) 2 – 4 oz./day

  • Anchovies
  • Bass, freshwater
  • Calamari/squid
  • Clams
  • Crab
  • Halibut, Alaskan
  • Kippers
  • Lobster
  • Mackerel
  • Mahi-mahi
  • Mussels
  • Oysters
  • Salmon, Alaskan
  • Sardines
  • Scallops
  • Shrimp
  • Tuna, canned (only small tuna; no albacore or yellowfin)
  • Whitefish: includes cod, haddock, hake, herring, monkfish, mullet, plaice, pollock, sea bass, skate, sole, swordfish, turbot, and whiting

FLOURS/STARCHES

  • Almond (blanched)
  • Arrowroot
  • Cassava, aka Yuca
  • Chestnut
  • Coconut
  • Grapeseed
  • Green banana (raw only)
  • Hazelnut
  • Millet
  • Sesame (and seeds)
  • Sorghum
  • Sweet potato
  • Tapioca
  • Tiger nut

“FOODLES” (Gundry’s name for acceptable noodles)

  • Cappello’s almond flour pasta
  • Kanten pasta
  • Kelp noodles
  • Korean sweet potato or yam noodles
  • Hearts of palm noodles
  • Millet pasta
  • Shirataki, aka konjac noodles; two brands are Miracle Noodles (and rice) and Pasta Slim
  • Sorghum pasta
  • TJ’s cauliflower gnocchi

FRUIT (limit fruits to in-season and in moderation only, except for avocado)

  • Apples
  • Apricots
  • Avocados
  • Blackberries
  • Blueberries
  • Cherries
  • Citrus
  • Crispy pears (Anjou, Bosc, Comice)
  • Dates
  • Figs
  • Jackfruit
  • Kiwis
  • Nectarines
  • Peaches
  • Plums
  • Pomegranates
  • Raspberries
  • Strawberries

HERBS & SEASONINGS

  • All except chili pepper flakes
  • Avocado mayonnaise
  • Coconut aminos
  • Curry paste
  • Extracts (all)
  • Fish sauce
  • Miso
  • Mustard
  • Nutritional yeast
  • Sea salt (ideally iodized)
  • Tahini
  • Vinegar (any without added sugar, but balsamic is fine)
  • Wasabi

ICE CREAM

  • Killer Creamery: Chilla in Vanilla, Caramels Back, No Judge Mint
  • Mammoth Creameries: Vanilla Bean
  • Rebel Creamery: Vanilla, Strawberry, Butter Pecan, Salted Caramel, Raspberry

MEAT (Grass-fed and finished—4 oz./day)

  • Beef
  • Bison
  • Boar
  • Elk
  • Lamb
  • Pork (humanely raised)
  • Prosciutto
  • Venison Boar
  • Wild game

NON-ALCOHOLIC BEVERAGES

  • Coffee (without added sugar or A1 dairy)
  • Kombucha (Kevita brand low-sugar only, e.g., coconut, coconut Mojito)
  • Tea (all types, without added sugar or A1 dairy)

NON-DAIRY MILK/CREAMS, ETC.

  • Almond milk (unsweetened, blanched)
  • Almond ricotta (unsweetened, blanched)
  • Almond yogurt (unsweetened, blanched)
  • Coconut milk/cream (unsweetened)
  • Coconut water (in a product; not for drinking)
  • Coconut yogurt (unsweetened)
  • Hemp milk (unsweetened)

NUTS & SEEDS (nuts 1/2 cup a day except for Brazil nuts)

 

  • Almonds (blanched)
  • Baruka nuts
  • Brazil nuts (two)
  • Coconut
  • Chestnuts
  • Flaxseeds
  • Hazelnuts
  • Hemp protein powder and seeds
  • Macadamia nuts
  • Nut butter (from compliant nuts, unsweetened, almond must be blanched, 1 Tbsp/day)
  • Pecans
  • Pine nuts
  • Pistachios
  • Psyllium
  • Sesame
  • Walnuts

OILS

  • Algae oil (Thrive culinary brand)
  • Avocado oil, extra virgin
  • Coconut oil (Phase 3 only)
  • Flavored cod liver oil
  • Macadamia oil
  • MCT oil
  • Olive oil, extra virgin
  • Perilla oil
  • Red palm oil, aka palm fruit oil and palm oil
  • Rice bran oil
  • Sesame oil
  • Walnut oil

OLIVES

  • All (pimento-filled are Phase 3 only)

PLANT-BASED ‘MEAT’

  • Hemp tofu
  • Quorn: Grounds (contains barley malt extract) and the new gluten-free line, Fillets and Pieces only (contain a small amount of sugar)
  • Tempeh (grain-free only)

POULTRY (Pastured; no corn, soy, or gluten-grain feed— 2-4 oz./day)

  • Chicken
  • Dove
  • Duck
  • Eggs (up to 4 yolks and 1 white; pastured or omega-3)
  • Goose
  • Grouse
  • Ostrich
  • Pheasant
  • Quail
  • Turkey

RESISTANT STARCHES (One small serving per meal)

  • Barely Bread bagels and bread
  • Baobab fruit
  • Cassava, aka Yuca
  • Celery root (celeriac)
  • Coconut
  • Glucomannan (konjac root)
  • Green bananas
  • Green mango
  • Green papaya
  • Green plantains
  • Jicama
  • Julian Bakery Paleo Wraps (made with coconut flour)
  • Millet
  • Parsnips
  • Persimmon
  • Rutabaga
  • Siete Tortillas (only those made with cassava or almond flour)
  • Sorghum
  • Sweet potatoes
  • Taro root
  • The Real Coconut coconut cassava-flour tortillas and chips
  • Tiger nuts
  • Turnips
  • Yams

VEGETABLES

  • Algae
  • Artichokes
  • Arugula
  • Asparagus
  • Bamboo Shoots
  • Basil
  • Beets
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage (green and red)
  • Carrots
  • Cauliflower (including TJ’s gnocchi)
  • Celery
  • Chicory
  • Chinese cabbage
  • Chives
  • Cilantro
  • Collards
  • Dandelion greens
  • Dill
  • Endive
  • Escarole
  • Fennel
  • Fiddlehead fern
  • Garlic
  • Ginger
  • Hearts of palm
  • Jerusalem artichokes (sunchoke)
  • Kale
  • Kimchi
  • Kohlrabi
  • Leafy greens (all)
  • Leeks
  • Lemongrass
  • Lettuce (all)
  • Mesclun (microgreens from any of the YES list vegetables)
  • Mint
  • Mizuna
  • Mushrooms
  • Mustard greens
  • Napa cabbage
  • Nopales cactus
  • Okra
  • Onions
  • Parsley
  • Perilla
  • Purslane
  • Radicchio
  • Radishes (all)
  • Raw sauerkraut
  • Rhubarb
  • Romaine
  • Scallions
  • Sea vegetables
  • Seaweed
  • Spinach
  • Swiss chard
  • Tarragon
  • Water Chestnuts
  • Watercress

SWEETENERS

  • Allulose
  • Boca Sweet
  • Erythritol (Swerve is Dr. Gundry’s favorite as it contains oligosaccharides)
  • Inulin
  • Just Like Sugar (made from chicory root [inulin])
  • Lakanto Maple Flavored Syrup
  • Luo han guo (the Nutresse brand is good)
  • Monk fruit
  • Stevia (SweetLeaf is Dr. Gundry’s favorite)
  • Xylitol
  • Yacón

THE “NO” LIST

DAIRY

  • Non–Southern European Cow’s Milk Products (these contain casein A-1)
  • Butter
  • Cheese
  • Cottage cheese
  • Yogurt (including Greek)

FRUITS & VEGETABLES

  • All lentils*
  • Beans*
  • Bean sprouts
  • Bell peppers*
  • Chickpeas*
  • Chili peppers*
  • Cucumbers*
  • Edamame
  • Eggplant*
  • Goji berries
  • Green beans
  • Legumes*
  • Lentil pasta*
  • Melons (any kind)
  • Pea protein
  • Peas
  • Pumpkin*
  • Soy
  • Soy protein
  • Squashes (any kind)*
  • Sugar snap peas
  • Textured vegetable protein (TVP)
  • Tofu
  • Tomatoes*
  • Zucchini*

NO GRAIN OR SOYBEAN FED FISH, SHELLFISH, POULTRY, BEEF, LAMB OR PORK

GRAINS, SPROUTED GRAINS, PSEUDO-GRAINS, & GRASSES

  • Barley (cannot pressure cook)
  • Barley grass
  • Brown rice
  • Buckwheat
  • Bulgur
  • Corn
  • Cornstarch
  • Kashi
  • Oats (cannot pressure cook)
  • Popcorn
  • Quinoa*
  • Rye (cannot pressure cook)
  • Spelt
  • Wheat (cannot pressure cook)
  • Wheat Einkorn
  • Wheat Kamut
  • Wheatgrass
  • White rice (except basmati from India)*
  • Whole grains
  • Wild rice*

NUTS & SEEDS

  • Cashews
  • Chia
  • Peanuts
  • Pumpkin
  • Sunflower

OILS

  • Canola or Vegetable “Partially hydrogenated”
  • Corn
  • Cottonseed
  • Grapeseed
  • Peanut
  • Safflower
  • Soy
  • Sunflower

REFINED, STARCHY FOODS

  • Bread
  • Cereal
  • Cookies
  • Crackers
  • Flours made from grain and pseudo-grains
  • Pasta
  • Pastry
  • Potato chips
  • Potatoes*
  • Rice
  • Tortillas

SEASONINGS

  • Chili pepper flakes
  • Ketchup
  • Mayonnaise
  • Soy sauce
  • Steak sauces

SWEETENERS

  • Acesulfame K
  • Aspartame
  • Agave
  • Coconut sugar
  • Corn syrup
  • Diet drinks
  • Honey (1 teaspoon per day local or Manuka)*
  • Maltodextrin
  • Maple syrup
  • NutraSweet
  • Splenda (Sucralose)
  • Sugar
  • Sweet One or Sunett
  • Sweet’n Low (Saccharin)

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.

NOTE: The Dr. Gundry Diet Comprehensive “YES” and “NO” list was compiled by Darlene Lindholm.

Sources
1 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC90980/
2 https://www.ncbi.nlm.n4h.gov/pubmed/23638933
3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
4 http://circ.ahajournals.org/content/119/10/1433
5 http://jandonline.org/article/S0002-8223(02)00032-9/abstract

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