Select Page
Discover your discounts with a FREE Gundry MD account!Log In or Create Account…
Order Now Toll-Free: (800) 852-0477

You are shopping with your Gundry MD Ambassador, !


At the end of the day, wine drinkers like to relax and unwind by opening a bottle and enjoying the flavours and aromas of the various grape varietals.

If you’re a wine drinker, you likely know the various styles and types of wines. But are all wines the same when it comes to supporting your health? Not exactly.

Read here to learn the types of wines that are healthier when following Dr. Gundry’s diet. Also, learn some great rules of moderation for wine drinkers.

And remember — if you’re not a wine drinker, or if your doctor says you should avoid alcohol, this is NOT a reason to start drinking. You can enjoy the health benefits of Dr. Gundry’s diet without wine, so no one should feel pressure to start.

Types Of Wines To Drink On The Gundry Diet 

How many long-lasting health plans out there include even the occasional glass of wine? Here’s the answer: not many. But The Dr. Gundry’s diet absolutely embraces wine in moderation. After all, it can be good for you. But you’ve got to know which types of wines to choose.

Turns out, some polyphenol-rich wines are actually good for you in moderation. However, there are some wines that are on the NO list — without exception.

First, you’ve got to know what moderation means on the Gundry diet. Moderation does NOT mean you can drink a bottle of wine each night. At most, you’ll want to enjoy a single 6 oz glass of wine a day.

That means a standard 25 oz bottle should last you 4 days. If you share wine with your spouse, roommate, or a friend, a shared bottle should last 2 days.

Don’t Let Choices Overwhelm You: Widdle Down Your Wine Choices

The sun is dipping beneath the horizon. You’ve had a great day of eating Gundry-approved foods. Now, are you in the mood for a glass of wine?

Don’t let yourself get overwhelmed by the array of wine choices available to you from all over the world. When it comes to choosing, you’ll see the following types of wines on the market shelves:

  • Dry
  • Sweet
  • Fruity
  • Red
  • White
  • Bubbly

So, how do you choose? Here are some guidelines to follow.

The NO List: Dessert Wines, Sweet Wines, Moscato, And White Wines

Dessert Wine, Port, Sherry, Or Sweet Wine (Stay Away From These Sugar Bombs)

sherry wine | Gundry MD

Make sure to get rid of your sweet wines. Of course, these wines are higher in sugar than their non-dessert counterparts. And the high sugar content counteracts the potential health benefits of wine.

Also, these wines are often paired with sugary desserts. And if there’s one thing about sugar… it feeds your bad gut bugs. So, best to ignore both the dessert and the dessert wine.

If you accidentally pick up sweet or dessert wine, just put the bottle back down. It’s not worth it.

Wines to avoid include:

  • Ice Wine
  • Moscato
  • Riesling
  • Sweet Lambrusco
  • Vincento
  • Sauternes
  • Sherry

White Wines (Steer Clear) 

Now, white wines aren’t necessarily bad for you, but they don’t contain the same levels of polyphenols as red wine. The polyphenols in red wine are really what makes it okay to indulge and still reap some reward.1

Believe it or not, white wine can be made from white, red, or even black grapes. What makes the wine white is the extraction of red pigment and the use of just the juice of the grape. White wines generally have a bright, savory, or sometimes creamy flavor.

man browsing wine section | Gundry MDThe following wines are relatively popular white wines. If you see these guys on the shelf, just say NO and keep walking:

  • Chardonnay
  • Riesling
  • Sauvignon Blanc
  • Moscato

Note: Red Bordeaux is recommended below. White Bordeaux wines do exist — but they should be avoided.

Rosé Wine (Rush From Blush Wines)

If you’re wondering whether you can enjoy a glass of rosé on Dr. Gundry’s diet, it’s best to stick to pure red. Rosé wine happens to be produced from black or red grapes and the fermentation time is truncated. They also tend to be very high in sugar.

The YES List: Dry Red Wines High In Polyphenols Made With High Altitude Grapes

Now, when it comes to YES wines, one kind of wine is a cut above the rest. Why? Because it is literally grown “above” the rest in high-altitude wine regions. High-altitude grapes grow closer to the sun. Makes sense, right?

Because of their high altitude, they naturally have more systems in place to protect them from sun damage. And since red wines (like Mourvedre or Rioja wines) are pressed with the nutrient-rich skins of the grapes, those protective benefits are passed on to you when you drink it.2

How do you find high-altitude wines? Simply look at the label. It could say high altitude on the side. Also, wines from the following regions are often high-altitude wines:

  • Mendoza, Argentina
  • Northern Italy
  • Switzerland
  • red wine pouring | Gundry MDAustria
  • Tempranillo
  • Maipo Valley, Chile

Red Wines (Enjoy In Moderation)

The main difference between white and red wines is the use of grape skins during the fermentation of red wine. The pip of the grape and seed are also incorporated into the fermentation of red wine. The following wines are red wines worth exploring if you’re looking for your favorite styles.

  • Malbec
  • Red Bordeaux
  • Cabernet Sauvignon
  • Merlot
  • Pinot Noir
  • Zinfandel

Light-bodied reds go great with lectin-free meals — grilled veggies, wild-caught fish, and lean, grass-fed animal proteins. It’s best to serve aged red wine in a large bowl-shaped glass. This allows for the best oxidation. These wines usually run the gamut flavor-wise. You may taste blackberry notes, black cherry, pepper, or savory herbs.

Sparkling Wine, Prosecco, And Champagne (These Are Okay On Special Occasions)

When sparkling wine is made properly, carbon dioxide occurs naturally. In some cases, when the wine is fermented (or better yet, double-fermented) you’ll end up with those celebratory bubbles.

toasting with champagne | Gundry MDBelow is a list of the usual sparkling suspects. Again, in moderation, these blends are okay:

  • Spanish Cava
  • Brut (low sugar)
  • Extra Brut (low sugar)
  • Brut Naturale (low sugar)
  • Italian Asti or Prosecco
  • French Champagne

To ensure these bubblies are correctly-processed, look for the following messages on the wine label: Method Champagnoise, Method Tradicional, or Traditional Method. Chances are, the very affordable bottles won’t cut it — and will often be over-sweetened and not NEARLY fermented enough.

Remember: Reds And Bubbles Keep You Out Of Troubles

In the end, Champagne, dry sparkling wines, and high-altitude red wines are your best bet. And if you happen to find double-fermented wines like Champagne, Cava, or Prosecco… you’re in the clear.

So, whether you’re on your porch in a warm climate or cuddling under a blanket in the snow, you can indulge in a nightly glass of wine. But remember, 6 oz a day is the limit. So enjoy your daily glass and unwind. Just stay away from whites and sugary wines. After weeks without those sugar bombs, you probably won’t even crave them anymore.