Dr. Steven Gundry advises avoiding a wide variety of foods high in lectins, a type of plant protein he claims can cause inflammation and other health issues. He does not limit his recommendations to just three specific items, but generally categorizes the most significant culprits as:
Recommended superfoods
Dr. Gundry recommends lectin-free options like pasture-raised eggs, avocado with MCT oil/ olive oil, nuts (walnuts, macadamias, pistachios), and sheep/ goat yogurt/ coconut yogurt for breakfast, often delaying it or eating calories in a short window; he advises against typical cereals, oats, and cow's milk yogurt due to lectins, promoting foods that support gut health.
He advised avoiding grapes, mangoes, ripe bananas, lychees, apples, pineapple, and pears, listing the grams of sugar in each as if the sugar added to an energy drink had the same influence on the body as an apple.
Chia seeds' main disadvantages are digestive issues (bloating, gas, constipation, diarrhea) from high fiber if eaten in excess or without enough water, a choking hazard if consumed dry as they expand rapidly, potential interactions with blood pressure and diabetes medications, and a risk of allergic reactions, especially for those sensitive to sesame or mustard seeds. Moderation, proper hydration, soaking them first, and consulting a doctor if you have underlying conditions are key to avoiding problems.
Which vegetables are best for keeping your gut healthy?
Yes, eggs are allowed on the lectin-free diet, but there's a catch. According to Dr. Gundry's guidance, choosing eggs that are lectin-free or low in lectins is best. The standard supermarket dozen isn't the best choice since most grocery store eggs are raised on grain and legumes.
Foods rich in medium-chain triglycerides (MCTs) include: Coconut oil. Palm kernel oil. Dairy products such as butter and cheese.
Here are five foods that promote healthier digestion and help you avoid common gastrointestinal symptoms.
Melatonin, a hormone your body makes to help with your sleep cycle. It can also be found naturally in some foods. Good sources: tart cherries like Montmorency cherries, unsweetened tart cherry juice, eggs, milk, pistachios and almonds. Potassium and magnesium, nutrients that help promote muscle relaxation.
The diet plan cuts out foods that contain lectins, like wheat, beans, potatoes, nuts, and dairy. Steven Gundry, MD, a cardiologist, coined the term "lectin-free diet" after noticing the positive results from some of his heart patients. The Plant Paradox diet is also referred to as the lectin-free diet or the Dr.
If you are eating before bed, choose a small evening snack that includes some fiber and protein like an apple and one to two tablespoons of peanut butter.
Dr. Gundry recommends non-dairy alternatives like unsweetened coconut milk or hemp milk, and for dairy, A2 milk from goats, sheep, or specific cows (like Guernsey) that lack the A1 casein protein, all to avoid lectins and support gut health, viewing almond milk as a less ideal C-tier option and strongly cautioning against oat milk, per his {platform and {video content https://www.youtube.com/shorts/QAVMEzqc3yI}}.
Berries such as strawberries, blueberries, raspberries, and blackberries are delicious and nutritious lectin-free options. They are packed with antioxidants, vitamins, and minerals, making them a perfect addition to any diet.
Including whole grains and fresh fruit and vegetables with breakfast supplies fiber, which supports gut health and can prevent or ease constipation.
Dr. Gundry advises against avocado toast because putting healthy avocados on toast (especially whole wheat or white bread) introduces lectins and processed flour, which he argues creates a "lectin bomb" that negates avocado's benefits, potentially causing inflammation, gut issues, and weight gain by spiking insulin, turning a good food into a harmful meal, he suggests eating avocado plain with olive oil or MCT oil instead.
Blueberries, raspberries, blackberries, and strawberries are not just a sweet snack. They are also beneficial to your gut health. Along with containing dietary fiber, they are rich in prebiotics that promote the growth of good bacteria in your gut.
In this article, we look at 19 of the healthiest vegetables and suggest ways to enjoy them as part of a balanced diet.
The 7 Day Gut Reset is a clean-eating and lifestyle-based plan designed to: Eliminate common gut disruptors. Introduce healing, nourishing foods. Support your digestive system with hydration and rest. Improve the diversity of your gut bacteria.
Avoid combining chia seeds with excessive amounts of other high-fiber foods, dry foods (like granola), spicy items, processed sugary snacks, alcohol, or heavy dairy, as this can lead to bloating, gas, or mineral absorption issues; always ensure sufficient liquid when consuming chia seeds to prevent them from drawing water from your digestive tract. Specific bad combinations include nuts, beans, bran, spicy foods, deep-fried items, carbonated drinks, and large quantities of citrus or caffeine, which can worsen digestive discomfort or counteract health benefits.
For healthy adults, the overall guideline is to consume 1 to 2 tablespoons (15–30 grams) of chia seeds daily. This is enough to offer balanced nutritional support without overburdening the digestive tract. However, the exact amount can be different based on individual dietary requirements and health objectives.