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Master the Plant Paradox with the essential guide and official YES/NO food list.
The Truth About Lectins: Why Dr. Gundry Created the
The Truth About Lectins: Why Dr. Gundry Created the
Plant Paradox Program
Plant Paradox Program
Dr. Steven Gundry developed the Plant Paradox Program to support those struggling with low energy, weight gain, and health issues linked to so-called 'healthy' foods. This program focuses on reducing or eliminating lectins—harmful plant proteins that can bind to your cells, damage your gut lining, and contribute to digestive discomfort, brain fog, joint pain, and more.
To make your lectin-free lifestyle easier, I've curated a selection of Plant Paradox-approved foods, beverages, personal care products, and essential kitchenware—all in one place!
It's never, never, NEVER too late to turn back the hands of time and reclaim your health.
- Dr. Steven Gundry
Shopper's Food "YES" List
Shopper's Food "YES" List
Get exclusive discounts on lectin-free and gut-friendly foods! I collaborate with top brands to bring you savings on health-conscious foods. Click the images below to explore the latest deals and stock your kitchen with Plant Paradox-approved essentials!
Finding the right products can be challenging and time-consuming with so many brands to choose from. I've curated a handpicked selection to help simplify your search, but there are many options available to suit different preferences and needs.
BEVERAGES
BEVERAGES
Champagne (6oz per day)
Dark Spirits (1oz per day)
Low-Sugar Kombuchas (e.g. Kevitia coconut & coconut mojito)
Red Wine (6oz per day)
Tea (all types)
BREADS, SNACKS & TORTILLAS (processed resistant starches)
BREADS, SNACKS & TORTILLAS (processed resistant starches)
Note: People with diabetes or prediabetes should consume only once a week on average.
BREAD SRSLY (ONLY rice-free sourdough sandwich rolls and loaves)
Crepini Egg Wraps
Julian Bakery (PaleoThin coconut bread & PaleoThin coconut wraps)
Lovebird Cereal (unsweetened only)
Onana Plantain Tortillas
Positively Plantain Tortillas
Scotty's Everday (keto bread mix & keto pizza crust mix)
The Real Coconut grain-free tortilla chips
Thrive Market Organic Coconut Flakes
Trader Joe’s Jicama Wraps
CHOCOLATES & FROZEN DESSERTS
CHOCOLATES & FROZEN DESSERTS
Coconut milk dairy-free frozen desserts
Dark Chocolate Unsweetened >72% Cocoa (1oz per day)
Killer Creamery Ice Cream (chilla in vanilla & no judge mint)
Mammoth Creameries (vanilla bean)
Perfect Day Vegan Whey and Casein
Rebel Creamery Ice Cream (butter pecan, black raspberry, salted caramel, stawberry & vanilla)
Simple Truth Keto French Ice Cream (chocolate chip)
DAIRY PRODUCTS and REPLACEMENTS
DAIRY PRODUCTS and REPLACEMENTS
Aged Cheeses from Switzerland
Aged "Raw" French/Italian Cheeses
Buffalo Mozzarella (from Italy & Uruguay)
Coconut Yogurt (plain)
Coconut Milk (unsweetened dairy substitute)
Coconut Cream (unsweetened, full-fat, canned)
French Butter (limit)
Italian Butter (limit)
Ghee (grass-fed, limit)
Goat Ghee (limit)
Goat Kefir (plain)
Goat Milk Cheeses (feta, brie, mozzerella & cheddar}
Goat Yogurt (plain)
Kite Hill Ricotta Cheese
Lavva Plant-based Yogurt
Organic Heavy Cream
Organic Sour Cream
Parmigiano-Reggiano Cheese
Sheep Milk Cheeses (pecorino romano, percorino sardo, feta & manchego)
Sheep Kefir (plain)
Sheep Yogurt (plain)
ENERGY BARS (limit to 1 per day)
ENERGY BARS (limit to 1 per day)
Note: Limit to one per day, please! Note: manufacturers tend to change ingredients on a regular basis. Please double check the label to make sure these bars/flavors still have all YES foods in them.
FLOURS
FLOURS
FOODLES (acceptable "noodles")
FOODLES (acceptable "noodles")
Miracle Noodle Kanten Pasta
Shirataki Noodles (fettuccine & spaghetti)
Trader Joe’s Cauliflower Gnocchi
POLYPHENOL-RICH FRUITS (limit to 1 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.)
POLYPHENOL-RICH FRUITS (limit to 1 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.)
Note: Best options are pomegranate and passion fruit seeds, followed by raspberries, blackberries, strawberries, blueberries, grapefruit, pixie tangerines, and kiwi (eat the skins for more polyphenols).
Apples
Apricots
Blackberries
Blueberries
Cherries
Citrus (no juices)
Cranberries (fresh)
Crispy pears (anjou, bosc & comice)
Guava
Kiwis
Nectarines
Papaya
Passion Fruit
Peaches
Persimmons
Plums
Pomegranates
Raspberries
Starfruit
Strawberries
Discover quality fresh polyphenol-rich fruits at Whole Foods Market!
FRUITS THAT ACT LIKE FATS
FRUITS THAT ACT LIKE FATS
HERBS, SEASONINGS & CONDIMENTS
HERBS, SEASONINGS & CONDIMENTS
Herbs & Spices (all except red pepper flakes)
R's KOSO (low sugar)
Sea Salt (iodized)
Vinegars (any without added sugar: apple cider vinegars, Bliss vinegars, Sideyard Shrubs vinegars, and others)
LEAFY GREENS
LEAFY GREENS
Algae
Basil
Butter Lettuce
Cilantro
Dandelion Greens
Endive
Escarole
Fennel
Frisee
Mesculin (baby greens)
Mint
Mizuna
Mustard Greens
Parsley
Perilla
Purslane
Red & Green Leaf Lettuces
Romaine Lettuce
Sea Vegetables
Seaweed
Spinach
Discover quality fresh leafty greens at Whole Foods Market!
MEAT (100% grass-fed and grass-finished)
MEAT (100% grass-fed and grass-finished)
Note: Consume no more than 4 oz a week. See the Gut Check Food Plan chanpter to find out why. Add link to gut check book
Beef
Bison
Boar
Elk
Pork (humanely raised, including prosciutto, Ilberico ham & Cico Jotas ham)
Traditionally Fermented Sausages
Discover quality meats at FarmFoods!
NUTS & SEEDS (up to 1/2 cup per day)
NUTS & SEEDS (up to 1/2 cup per day)
Barukas (or baru) nuts
Brazil Nuts (in limited quantities)
Coconut Meat (not coconut water)
Nut Butters (if almond butter, made with blanched almonds, as almond skins contain lectins)
Tahini (sesame paste)
OILS
OILS
Cannola Oil (non-GMO, organic only!)
Cod Liver Oil (the lemon and orange flavors have no fish taste)
Olive Oil (extra virgin first cold pressed)
PLANT BASED PROTEINS and "MEATS"
PLANT BASED PROTEINS and "MEATS"
Duckweed Powder
Hemp Tofu
Just Plant-Based Egg
Perfect Day Vegan Whey & Casein
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)
PASTURED POULTRY (4 oz per day)
PASTURED POULTRY (4 oz per day)
Chicken
Duck
Game Birds (pheasant, grouse, dove & quali)
Goose
Ostrich
Patured or Omega-3 Eggs (up to 4 daily)
Turkey (heritage)
Turkey Jerky (low sugar)
Discover quality poultry at FarmFoods!
RESISTANT STARCHES (eat in moderation)
RESISTANT STARCHES (eat in moderation)
Note: People with diabetes or prediabetes should initially limit these foods.
Baobab Fruit
Cassava (aka tapioca)
Celery Root (aka celeriac)
Glucomannan (aka konjac root)
Green Bananas
Green Mango
Green Papaya
Green Plantains
Jicama
Millet
Parsnips
Persimmon
Rutabaga
Sorghum
Sweet Potatoes
Taro Root
Tiger Nuts
Turnips
Yams
Yucca
Discover quality fresh resistant starches at Whole Foods Market!
WILD-CAUGHT SEAFOOD (4 oz per day)
WILD-CAUGHT SEAFOOD (4 oz per day)
Note: Use with caution owing to its microplastics content.
Alaskan Salmon (contains very few microplastics)
Anchovies
Calamari/Squid
Clams
Cod
Crab
Freshwater Bass
Halibut
Hawaiian Fish (including mahi-mahi, ono & opah)
Lobster
Mussels
Oysters
Sardines
Scallops
Shrimp
Steelhead
Trout
Tuna (canned)
Lake Superior Whitefish
Discover quality seafood at FarmFoods!
SWEETNERS
SWEETNERS
Allulose (non-GMO)
Local Honey (very limited!)
Manuka Honey (very limited!)
Monkfruit (aka luo han guo)
VEGETABLES (cruciferous)
VEGETABLES (cruciferous)
Arugula
Bok Choy
Broccoli
Brussel Sprouts
Cabbage (green & red)
Cauliflower
Collards
Kale
Kimchi
Kohlrabi
Napa Cabbage
Sauerkraut (raw)
Swiss Chard
Watercress
Discover quality fresh cruciferous vegetables at Whole Foods Market!
VEGETABLES (other postbiotic-boosting)
VEGETABLES (other postbiotic-boosting)
Artichokes
Asparagas
Bamboo Shoots
Beets (raw)
Carrot Greens
Carrots (raw)
Celery
Chicory
Chives
Daikon Radish
Fiddlehead Ferns
Garlic
Garlic Scapes
Ginger
Hearts Of Palm
Horseradish
Jerusalem Artichokes (aka sunchokes)
Leeks
Lemongrass
Mushrooms
Nopales (aka cactus)
Okra
Onions
Parsnips
Puntarelle
Radicchio
Radishes
Rutabaga
Scallions
Shallots
Water Chestnuts
Discover quality fresh postbiotic-boosting vegetables at Whole Foods Market!
CHICKEN: Raised outside on pasture 24/7/365 where they can forage for grasses, bugs, seed, and worms. They are never given any vaccine, antibiotics, hormones or drugs.
BEEF: Grass-fed and grass-finished on pasture with no antibiotics or hormones.
PORK: Pastured, hormone free heritage pigs brought up on a nutritious all-vegetarian diet (forage and feed) given no unnecessary antibiotics.
SEAFOOD: Wild caught by small-scale family fishermen.
Whole Foods Market is a global leader in high-quality organic and natural products, committed to sustainability and local sourcing. It is a premier destination for fresh, Plant Paradox-friendly staples. Amazon Prime Members receive an extra 10% off sale prices plus exclusive deals on seasonal favorites with the convenience of grocery delivery and pickup.
Lectin-Free Recipes
Lectin-Free Recipes
These simple lectin-free recipes follow Dr. Gundry's healthy eating guidelines and includes everything you'll need for breakfast, lunch, dinner, dessert, and snacks.
True health is a holistic journey that starts with the choices you make every single day. To help you navigate this path, I have carefully curated a selection of trusted kitchenware, non-toxic personal care, and high-performance supplements, alongside my favorite tools for movement and a toxin-free home. Each item has been hand-picked to support your vitality, simplify your routine, and protect your long-term well-being.
Explore the collections below to discover the tools and resources I trust to maintain a vibrant, lectin-light lifestyle:
The Library: Recommended Reading
The Kitchen: Gourmet Tools & Cookware
The Wellness Cabinet: Targeted Supplements
Self Care: Non-Toxic Personal Care
The Studio: Fitness & Movement Gear
The Sanctuary: Clean Home & Cleaning Supplies
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