Dr Gundry Diet: Does It Really Work?

Dr Gundry Diet is also known as the Plant Paradox Diet or the Lectin-Free Diet. It was conceptualized by Dr. Steven Gundry, MD, a former cardiac surgeon and physician, in his book The Plant Paradox: The Hidden Dangers in "Healthy" Foods That Cause Disease and Weight Gain.

Lectins are a plant protein found in certain foods like beans, legumes, lentils, seeds, nuts, and a variety of nightshade vegetables like tomatoes, peppers, and eggplants. Some amounts of lectins are also found in fruits and grains.

Lectins are known to disrupt cell communication and increase inflammation, causing digestive problems and weight gain. Dr Gundry Diet aims to reduce and prevent these problems in a natural way.

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What Are Lectins? Can Lectins Cause Weight Gain?

Lectin-rich vegetables can cause bloating and stomach issues (Image via Unsplash/Louis Hansel)

Lectins (also known as hemagglutinins) are proteins binding to carbohydrates. They do not break down in the gut and can cause stomach bloating and indigestion. Consuming foods rich in lectins can cause:

• Nausea
• Diarrhea
• Vomiting
• Upset stomach
• Bloating and gas
• Weight gain

Soaking grains and vegetables can reduce lectins to an extent. Using a pressure cooker can also denature the lectins present in these foods. Although lectins aren't the main reason behind weight gain in most cases, avoiding them can improve digestion and absorption of nutrients and thus help in weight loss.

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Foods To Eat on the Dr Gundry Diet

The following foods are safe and can be consumed on the Dr Gundry Diet:

• Proteins: grass-fed meats, pasture-raised poultry, free-range eggs, and wild-caught fish
• Starches and grain-free products: sweet potatoes, plantains, and parsnips
• Nuts and seeds: macadamia nuts, walnuts, pecans, hemp seeds, sesame seeds, and hazelnuts
• Fruits: avocados, berries, and coconut
• Vegetables: mushrooms, broccoli, spinach, Brussels sprouts, asparagus, okra, carrots, radishes, beets, kale, and cabbage
• Dairy: goat’s milk and cheese, sour cream, cream cheese, and heavy cream
• Fats and oils: grass-fed butter, olive oil, coconut oil, and avocado oils

Following a lectin-free diet can help people with Irritable Bowel Syndrome (IBS) and related disorders.

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Foods To Avoid on the Dr Gundry Diet

Most fruits should be avoided on the Dr Gundry Diet (Image via Unsplash/Chang Duong)

The following foods contain lectins that might cause stomach discomfort and should be avoided on the Dr Gundry Diet:

• Certain proteins: soy products, grain-fed or soy-fed meat, farmed fish, beans, and legumes
• Grains and starches: pasta, potatoes, cookies, crackers, pastries, whole grains, wheat, rice, oats, quinoa, barley, corn, and popcorn
• Nuts and seeds: sunflower seeds, pumpkin seeds, chia seeds, peanuts, and cashews
• Fruits: all fruits, except berries, avocados, and coconuts
• Vegetables: cucumbers, zucchini, pumpkin, squashes, tomatoes, bell peppers, and eggplant
• Dairy: A1 milk products, including Greek yogurt, American cheese, and cottage cheese
• Fats and oils: vegetable oil, soybean oil, canola oil, corn oil, peanut oil, and sunflower oil

Nightshade vegetables contain lectins and other anti-nutritional compounds that are considered harmful to the human body. Limiting or completely avoiding these vegetables in the Dr Gundry Diet is best.

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Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.

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