A Lectin Free Diet Plan

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 it comes to educating yourself about these harmful compounds you might want to look at studies of sources of lectins, kinds of lectins, amounts of lectins, the lectin content of foods and lectin levels in the recipes you make. But no matter the lectin, one thing is for sure…

Humans can’t digest lectins.

So, when you choose categories of foods to consume that are high in lectins — like nightshade vegetables, for example — they make it all the way through your gut unchanged. During the digestive process, some types of lectins might even bind to the cell membranes that run along the wall of your small intestine.¹

This process allows lectins to communicate with the cells, triggering a response from your body. Regardless of any preexisting health conditions, your body’s response may include something like:

• Nausea
• Diarrhea
• Vomiting
• Upset stomach
• Bloating and gas
• Weight gain^2,3,4

Of course, all bodies are different. But people who eat a lot of raw, lectin-rich foods (like raw beans, raw kidney beans, lentils, and nightshades) may be more likely to develop such symptoms.

Depending on the type of lectin, they may also interfere with human health in other ways. They might interrupt the absorption of vitamins and minerals in your body. Because of this, lectins are often called “anti-nutrients.”⁵

Now, some people are more sensitive to lectins than other people. Again, everyone’s body is different. But if you have experienced digestive issues for some time or you suffer from an autoimmune condition, you could be even more sensitive to lectins.⁶

Either way, it’s a good idea to chat with your doctor about starting an elimination diet that removes lectins. Ask them about the risks of changing your diet in general. From there, listen to your body and see if a lectin-free diet could be the right thing for you.

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.

WHAT ARE THE MOST HARMFUL LECTINS?

Phytohaemagglutinin

Phytohaemagglutinin is the lectin in red kidney beans. It happens to be pretty toxic. Phytohaemagglutinin is the culprit behind red kidney bean poisoning. This type of poisoning is the result of eating undercooked or raw kidney beans. According to the FDA, eating just four raw kidney beans may cause symptoms of severe nausea, vomiting, and diarrhea.⁷

Wheat Germ Agglutinin (WGA)

Another dangerous lectin is WGA — the lectin found in wheat products. WGA basically mimics insulin. Therefore, it can block your body’s insulin receptors. Unfortunately, that may lead to decreased muscle mass and feelings of hunger.^8,9

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.

HOW TO REDUCE LECTINS IN YOUR FAVORITE FOODS

You’ll want to avoid high lectin foods every single day. However, if a special occasion is on the horizon and you know you’ll have to prepare lectin-rich foods, these strategies could help you reduce the lectin content in your dishes.

1. Soak — Soaking your legumes and grains may help reduce the content of their plant lectins. Soak them overnight, and rinse them well before you start cooking.¹⁰
2. Pressure-cooking — If your recipe calls for beans, potatoes, or tomatoes, the best way to prep them is in the pressure cooker. A pressure cooker won’t get rid of all the lectins, but it may help significantly reduce the lectins in your food.¹¹
3. Peel and De-seed — High-lectin foods like squash, cucumber, eggplant, and tomatoes can be easier on your body if you eliminate the skin and seeds. Peel the skin off your high-lectin fruits and veggies, and take out as many of the seeds as you can.^12,13
4. Fermentation — When you ferment vegetables, fruits, and even legumes, you allow good bacteria to get in there and break down some of the plant’s defenses. While fermenting your food won’t kill all the lectins, it may help significantly reduce them.¹⁴

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.¹⁵ The healthy fats in avocados can also support a healthy weight and heart.¹⁶

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.¹⁷

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.¹⁸ 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.¹⁹

Just make sure when you select your c

hocolate 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).

TIPS TO HELP YOU STICK TO A LECTIN FREE DIET

You know what they say — knowledge is power. Studying the differences between high and low lectin foods might help you to make the best choices. Read up on lectins, and familiarize yourself with the foods that contain them.

Here are a some other tips for lectin-free success:

• Chat with your doctor. It’s a good idea to speak with your healthcare professional whenever you try a new diet. But your doctor can even help you test for lectin sensitivity. They’ll also help you strategize an eating plan customized to your health and dietary preferences.
• Use your pressure cooker as much as you can. It really is an essential kitchen tool when it comes to reducing your lectin intake. Plus, it’s easy to use and can help you make delicious meals. And remember, if you are a meat eater, stick to pasture-raised meats.
• Make sure you eat lots of vegetables – there are plenty to choose from on a low lectin diet. When you load up on veggies, you’re loading up on the fiber, vitamins, and minerals that are essential for optimum health.

DR. GUNDRY’S “YES” LIST (AND THE “NO” LIST, TOO) 

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.

FOODS TO EAT: The “YES” List

CRUCIFEROUS VEGETABLES

• arugula 
• bok choy 
• broccoli 
• Brussels sprouts 
• cabbage (green and red) 
• cauliflower 
• collards 
• kale 
• kimchi 
• kohlrabi 
• napa cabbage 
• radicchio 
• sauerkraut (raw) 
• Swiss chard 
• Watercress

OTHER VEGETABLES

• artichokes 
• asparagus 
• 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 (sunchokes) 
• leeks 
• lemongrass 
• mushrooms  
• nopales (cactus; available online)
• okra 
• onions 
• parsnips 
• puntarella 
• radishes 
• rutabaga 
• scallions 
• shallots 
• water chestnuts

LEAFY GREENS

• algae 
• basil 
• butter lettuce 
• cilantro 
• dandelion greens 
• endive 
• escarole 
• fennel 
• mesclun (baby greens) 
• mint 
• mizuna 
• mustard greens 
• parsley 
• perilla 
• purslane 
• red and green leaf lettuces 
• romaine lettuce 
• sea vegetables 
• seaweed 
• spinach

FRUITS THAT ACT LIKE FATS

• Avocado (up to a whole one per day)  
• Olives, all types

OILS

• algae oil (Thrive culinary brand) 
• avocado oil 
• black seed oil 
• canola oil (non-GMO, organic only!) 
• coconut oil 
• cod liver oil (the lemon and orange flavors have   no fish taste) 
• macadamia oil 
• MCT oil 
• olive oil (extra virgin) 
• perilla oil 
• pistachio oil 
• red palm oil 
• rice bran oil 
• sesame oil (plain and toasted) 
• walnut oil

NUTS & SEEDS
(½ cup per day)

• almonds (only blanched or Marcona) 
• Barùkas nuts 
• Brazil nuts (in limited amounts, about 3 a day for selenium) • chestnuts 
• coconut (not coconut water) 
• coconut milk (unsweetened dairy substitute) 
• coconut milk/cream (unsweetened, full-fat, canned) 
• flaxseeds 
• hazelnuts 
• hemp protein powder 
• hemp seeds 
• macadamia nuts 
• Milkadamia creamer (unsweetened) 
• nut butters (if almond butter, preferably made with peeled almonds, as almond skins contain lectins) 
• pecans 
• pili nuts 
• pine nuts 
• pistachios 
• psyllium seeds 
• Sacha Inchi seeds 
• sesame seeds 
• tahini (sesame paste) 
• walnuts

ENERGY BARS
(Limit to one per day, please)

• Adapt Bars: Coconut and Chocolate 
• B-Up (made by Yup): Chocolate Mint, Chocolate Chip Cookie Dough, Sugar Cookie 
• GundryMD Bars 
• Keto Bars: Almond Butter Brownie, Salted Caramel, Lemon Poppyseed, Chocolate Chip Cookie Dough 
• MariGold Bars: ChocoNut, Pure Joy, Espresso, Ginger Coconut 
• Primal Kitchen Bars: Almond Spice and Coconut Lime 
• Quest Bars: Lemon Cream Pie, Banana Nut, Strawberry Cheesecake, Cinnamon Roll, Double Chocolate Chunk,   Maple Waffle, Mocha Chocolate Chip, Peppermint Bark, Chocolate Sprinkled Doughnut, Cinnamon Roll 
• Rowdy Bars: Keto Chocolate Cookie Dough 
• Stoka: Vanilla Almond and Cocoa Almond

PROCESSED RESISTANT STARCHES
(Can be eaten every day in limited quantities, but those with prediabetes or diabetes should consume only once a week on average)

• Barely Bread’s bread and bagels (only those without raisins) 
• Cappello’s fettucine and other pasta 
• California Country Gal Sandwich Bread 
• Egg Thins by Crepini 
• Julian Bakery Paleo Wraps (made with coconut flour), Paleo Thin Bread Almond Bread, Sandwich Bread, Coconut Bread 
• Mikey’s Original and Toasted Onion English Muffins
• Positively Plantain tortillas 
• Real Coconut Coconut and Cassava Flour Tortillas and Chips 
• Siete brand chips (be careful here—a couple of my canaries react to the small amount of chia seeds in the chips) and tortillas (only those made with cassava and coconut flour or almond flour) 
• Simple Mills Almond Flour Crackers sorghum pasta
• SRSLY sourdough non-lectin bread and rice-free sourdough rolls 
• Terra Cassava, Taro, and Plantain Chips 
• Thrive Market Organic Coconut Flakes 
• Trader Joe’s Jicama Wraps 
• Trader Joe’s Plantain Chips
• baobab fruit
• cassava (tapioca)
• celery root (celeriac)
• glucomannan (konjac root)
• green bananas
• green mango
• green papaya
• green plantains
• jicama
• millet
• parsnips
• persimmon
• rutabaga
• sorghum
• sweet potatoes or yams
• taro root
• tiger nuts
• turnips
• yucca

“FOODLES”
(Acceptable noodles)

• Cassava pastas 
• Edison Grainery sorghum pasta 
• GundryMD’s Pasta 
• Jovial cassava pastas 
• Kanten Pasta 
• kelp noodles 
• konjac noodles 
• millet pasta (Bgreen Food brand, all types except angel hair pasta) 
• Miracle Noodles 
• Miracle Rice 
• Natural Heaven Hearts of Palm 
• Spaghetti and Lasagna 
• Palmini Hearts of Palm Noodles 
• shirataki noodles 
• Slim Pasta 
• Sweet Potato Pasta elbow macaroni 
• Trader Joe’s Cauliflower Gnocchi

SEAFOOD
(Any wild-caught, 4 ounces per day)

• Alaskan salmon 
• anchovies 
• calamari/squid 
• clams 
• cod 
• crab 
• freshwater bass 
• halibut 
• Hawaiian fish, including mahi-mahi, ono, and opah
• lobster 
• mussels 
• oysters 
• sardines 
• scallops 
• shrimp (wild only) 
• tuna (canned) 
• whitefish

PASTURED POULTRY
(4 ounces per day)

• chicken 
• duck 
• game birds (pheasant, grouse, dove, quail)
• goose 
• ostrich 
• pastured or omega-3 eggs (up to 4 daily)
• turkey

MEAT
(100 percent grass-fed and grass-finished, 4  ounces per day) 

• beef 
• bison 
• boar 
• elk 
• grass-fed jerky (low-sugar versions) 
• lamb 
• pork (humanely raised, including prosciutto, Iberico ham, 5J ham), Canadian bacon, ham 
• venison 
• wild game

PLANT-BASED PROTEINS AND “MEATS”
† Soaking and pressure cooking instructions for lentils and legumes are easily found online.

• hemp tofu
• Hilary’s Root Veggie Burger
• Kelp Jerky
• Pressure-cooked lentils and other legumes (canned, such as Eden or Jovial brand) or dried, soaked, then pressure cooked (use an Instant Pot)
• Quorn products: only Meatless Pieces, Meatless Grounds, Meatless Steak-Style Strips, Meatless Fillets, Meatless Roast (avoid all others, as they contain lectins/gluten)

FRUITS
(Limit to one small serving on weekends and only when that fruit is in season)

(Best options are pomegranate and passion fruit seeds, followed by raspberries, blackberries, strawberries, then blueberries)

• apples 
• apricots 
• blackberries 
• blueberries 
• cherries 
• citrus (no juices) 
• crispy pears (Anjou, Bosc, Comice) 
• kiwis 
• nectarines 
• passion fruit 
• peaches 
• plums 
• pomegranates 
• raspberries 
• strawberries

DAIRY PRODUCTS AND REPLACEMENTS
(Limit to 1 ounce cheese or 4 ounces yogurt per day)

• buffalo butter (available at Trader Joe’s) 
• buffalo mozzarella (Italian) 
• A2 casein milk 
• cheeses from Switzerland 
• coconut yogurt (plain) 
• French/Italian butter 
• French/Italian cheese 
• ghee (grass-fed) 
• goat’s and sheep’s milk kefir (plain) 
• goat’s milk cheese 
• goat’s milk creamer 
• goat’s milk yogurt (plain) 
• Kite Hill Cream Cheese Alternative 
• Kite Hill (plant-based) yogurts 
• Kite Hill ricotta (almond-based) 
• Lavva (plant-based) yogurt 
• organic cream cheese 
• organic heavy cream 
• organic sour cream 
• Parmigiano-Reggiano 
• sheep’s milk cheese 
• sheep’s milk yogurt (plain) 
• whey protein powder (grass-fed cow, goat, sheep)

HERBS, SEASONINGS, AND CONDIMENTS

• avocado mayonnaise 
• coconut aminos 
• fish sauce (no sugar added) 
• herbs and spices (all except chile flakes) 
• miso 
• mustard 
• nutritional yeast 
• sea salt (ideally iodized) 
• tahini 
• vanilla extract (pure) 
• vinegars (any without added sugar) 
• wasabi

FLOURS

• almond (blanched) 
• arrowroot 
• cassava 
• chestnut 
• coconut 
• coffee fruit 
• grape seed 
• green banana 
• hazelnut 
• millet 
• sesame (and seeds) 
• sorghum flour 
• sweet potato 
• tiger nut

SWEETENERS

• allulose (look for non-GMO) 
• erythritol (Swerve is my favorite, as it also contains   oligosaccharides) inulin (Just Like Sugar is a great brand) • local honey and/or manuka honey (very limited!) 
• monkfruit; also known as luo han guo (Lakanto brand is good) 
• stevia (SweetLeaf is my favorite)  
• xylitol 
• yacón (Sunfood Sweet Yacon Syrup is available on Amazon)

CHOCOLATE & FROZEN DESSERTS

• coconut milk dairy-free frozen desserts (the So Delicious blue label, which contains only 1 gram of sugar) 
• dark chocolate, unsweetened, 72% or greater (1 ounce per day) 
• Enlightened Ice Cream 
• Keto Ice Cream: Chocolate, Mint Chip, Sea Salt Caramel 
• Killer Creamery Ice Cream: Chilla in Vanilla, Caramels Back, No Judge Mint 
• Mammoth Creameries: Vanilla Bean 
• nonalkalized cocoa powder 
• Rebel Creamery Ice Cream: Butter Pecan, Raspberry, Salted Caramel, Strawberry, and Vanilla  
• Simple Truth Ice Cream: Butter Pecan and Chocolate Chip

BEVERAGES

• Champagne (6 ounces per day) 
• coffee 
• dark spirits (1 ounce per day) 
• hydrogen water 
• KeVita brand low-sugar kombucha (such as coconut and coconut Mojito) 
• Pellegrino or Panna water 
• red wine (6 ounces per day) 
• tea (all types)

FOODS TO AVOID: The “NO” List
Energy-draining foods to avoid

REFINED, STARCHY FOODS

• bread 
• cereal 
• cookies 
• crackers 
• pasta 
• pastries 
• potato chips 
• potatoes 
• rice 
• tortillas 
• wheat flour

GRAINS, SPROUTED GRAINS, PSEUDO-GRAINS, AND GRASSES
† The Indian variety of white basmati rice is high resistant starch; the American variety is not.

• barley (cannot pressure cook) 
• barley grass 
• brown rice 
• buckwheat 
• bulgur 
• corn 
• corn products 
• corn syrup 
• einkorn 
• kamut 
• kasha 
• oats (cannot pressure cook) 
• popcorn 
• quinoa 
• rye (cannot pressure cook) 
• spelt 
• wheat 
• wheat (cannot pressure cook; pressure cooking does not  remove lectins from any form of wheat) 
• wheatgrass 
• white rice (except pressure-cooked white basmati rice   from India†) 
• wild rice

SUGAR & SWEETENERS

• agave
• coconut sugar 
• diet drinks 
• granulated sugar (even organic cane sugar) 
• maltodextrin 
• NutraSweet (aspartame) 
• Splenda (sucralose) 
• Sweet One from Sunett (acesulfame-K) 
• Sweet’n Low (saccharin)

VEGETABLES

• beans* (all, including sprouts) 
• chickpeas* (including as hummus) 
• edamame 
• green beans 
• legumes* 
• lentils* (all) 
• pea protein 
• peas 
• soy 
• soy protein 
• sugar snap peas 
• textured vegetable protein (TVP) 
• tofu

NUTS & SEEDS

• almonds with peels
• cashews
• chia seeds
• peanuts
• pumpkin seeds
• sunflower seeds

FRUITS (SOME CALLED VEGETABLES)

• bell peppers* 
• chiles* 
• cucumbers* 
• eggplant* 
• goji berries 
• melons (any kind) 
• pumpkin 
• squash (any kind) 
• tomatillos* 
• tomatoes* 
• zucchini 
• *must be peeled, deseeded, and pressure cooked

MILK PRODUCTS THAT CONTAIN A1 CASEIN

• butter (even grass-fed), unless from A2 cows, sheep, or goats 
• cheese 
• cottage cheese 
• frozen yogurt 
• ice cream 
• kefir 
• milk 
• ricotta 
• yogurt (including Greek yogurt)

OILS

• canola (most is GMO) 
• corn 
• cottonseed 
• grape-seed 
• partially hydrogenated oils 
• peanut 
• safflower 
• soy 
• sunflower 
• vegetable

HERBS & SEASONING

• ketchup 
• mayonnaise (except avocado mayonnaise) 
• red chile flakes 
• soy sauce 
• steak sauce 
• Worcestershire sauce

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.

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.

Sources

1. https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/lectin
2. https://www.womenshealthmag.com/weight-loss/a19906207/lectin-free-diet/
3. https://ahajournals.org/doi/abs/10.1161/circ.137.suppl_1.p238
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705319/
5. https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/lectins/
6. https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/lectins/
7. https://www.fda.gov/media/83271/download
8. https://www.ncbi.nlm.nih.gov/pubmed/1979229
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1184583/
10. https://www.ncbi.nlm.nih.gov/pubmed/29580532
11. https://gundrymd.com/remove-lectins/
12. https://gundrymd.com/reduce-lectins-diet/
13. https://pubmed.ncbi.nlm.nih.gov/29580532/
14. https://www.tandfonline.com/doi/abs/10.1080/09540100220137655
15. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC90980/
16. https://www.ncbi.nlm.n4h.gov/pubmed/23638933
17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
18. http://circ.ahajournals.org/content/119/10/1433
19. http://jandonline.org/article/S0002-8223(02)00032-9/abstract