Dr. Gundry recommends lectin-free, healthy fats, and protein for breakfast, like sheep/goat/coconut yogurt with allulose, avocado with olive oil, pasture-raised eggs, or a handful of macadamia/walnut/pistachio nuts, often while practicing intermittent fasting by pushing breakfast later. He advises against traditional breakfast items like oatmeal, grains, and cow's milk yogurt due to their lectin content, focusing instead on whole foods that support gut health and ketosis.
Recommended superfoods
15 Best Gut Health Breakfasts
Foods rich in medium-chain triglycerides (MCTs) include: Coconut oil. Palm kernel oil. Dairy products such as butter and cheese.
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.
Dr. Gundry advises that pasture-raised eggs are more likely to be low in lectins, especially if farmers keep the chickens away from grain plants that have gone to seed.
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.
Protein. According to Shvets, protein should be the main focus of the day's first meal, with additions of whole grains, fruits and vegetables, and good fats. “Protein is important because it is made up of individual molecules of amino acids that serve many essential functions in the body.
Yes! When made with wholesome ingredients like fresh eggs and wholegrain bread, toast and scrambled eggs are a well-balanced breakfast. Packed with protein, satisfying fats, and plenty of nutrients, it keeps you fuller for longer while supporting steady energy throughout the morning.
Weetabix is low in sugar and salt. And of course, eating breakfast cereals that are high in fibre helps with our digestion. A low fat food. Compared with less healthy breakfast options, Weetabix is a reassuringly low saturated fat food.
Foods to Eat – Dr. Gundry's “Yes List”
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.
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.
Dr. Gundry eats a lot of plants, and they're one of his primary protein sources. In fact, his favorite protein hack is to choose vegetables with high protein content, including three on this list: avocados, walnuts and kale. Other favorites include all leafy greens of all kinds, mushrooms, pecans and pistachios.
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.
Which vegetables are best for keeping your gut healthy?
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}}.
M.C.T. stands for “medium chain triglycerides,” (triglyceride = fat). Unlike short-chain and long-chain fatty acids (like those found in avocados and olive oil), certain types of medium-chain fatty acids – caproic acid (C6), caprylic acid (C8), and capric acid (C10) – don't need to be digested by your stomach.
A peanut butter and jelly sandwich (PB&J) adds about 33 minutes to your healthy lifespan per serving, according to a University of Michigan study that measured life expectancy impacts of over 5,850 foods using the Health Nutritional Index (HNI). This sandwich tops the list for adding time, with nuts and seeds also being highly beneficial (around 25 mins) and processed items like hot dogs subtracting time.