Does Dr. Gundry Say Not to Eat Bananas? Ripe vs. Unripe Explained

December 21, 2025 •

2 min read

According to Dr. Steven Gundry's nutritional philosophy, the ripeness of a banana dictates its place in a healthy diet. So, does Dr. Gundry say not to eat bananas? The answer is nuanced, depending entirely on whether the banana is ripe or green.

Quick Summary

Dr. Gundry restricts ripe bananas because of their sugar content and lectins while approving unripe ones for their beneficial resistant starch.

Key Points

Ripe Bananas Are Restricted: Dr. Gundry advises avoiding ripe, yellow bananas due to their high sugar content and lectin load, which he links to inflammation and weight gain.
Green Bananas Are Endorsed: Unripe, green bananas are permitted and encouraged in his diet for their high resistant starch content, which acts as a prebiotic for gut health.
Nutritional Changes with Ripeness: A banana's starch converts to sugar as it ripens, fundamentally changing its dietary impact from a low-glycemic food to a high-glycemic one.
Consider Banana Tea for Potassium: To get potassium without the sugar, Gundry has suggested boiling ripe bananas to make a 'banana tea'.
Controversial Lectin Claims: The scientific community widely debates Gundry's premise that lectins are a widespread dietary danger, pointing to a lack of robust human evidence.
Dietary Context is Key: His advice on bananas is part of the larger, restrictive Plant Paradox diet, which eliminates many nutritious plant foods and has faced significant criticism.

Dr. Gundry's Distinction: Ripe vs. Unripe Bananas

Dr. Steven Gundry, the creator of the Plant Paradox diet, differentiates between green, unripe bananas and yellow, ripe ones. He focuses on ripeness as it alters the banana's nutritional makeup.

The Problem with Ripe Bananas

Dr. Gundry primarily avoids ripe bananas due to their high sugar content. As bananas ripen, resistant starch becomes simple sugars, potentially causing blood sugar spikes. He also considers lectins in ripe bananas as potentially harmful.

High Sugar Load: Ripe bananas have a higher glycemic index.
Lectin Content: Ripe bananas contain lectins that Gundry links to gut issues.

The Benefits of Green Bananas

Unripe, green bananas are encouraged in the Plant Paradox diet due to their resistant starch content. This prebiotic fiber is indigestible in the small intestine but ferments in the large intestine, feeding beneficial bacteria. This process supports gut health and produces SCFAs. Green bananas also offer stable blood sugar without the spikes of ripe ones.

Can you eat cooked ripe bananas?

For potassium from ripe bananas without high sugar, Dr. Gundry has suggested boiling them to make "banana tea." This method extracts minerals into the water, while the sugar remains in the discarded solids.

Comparison: Ripe Bananas vs. Green Bananas

This table highlights the key differences in how Dr. Gundry views ripe versus green bananas:


Feature	Ripe, Yellow Bananas	Unripe, Green Bananas
Carbohydrate Type	High in simple sugars	High in resistant starch
Starch Conversion	Starch converts to sugar	Starch resists digestion
Glycemic Index	Higher	Lower
Gundry Recommendation	AVOID	ALLOWED

Scientific Context and Controversy

Dr. Gundry's views on lectins are debated in the scientific community. Many experts argue that most lectins in common foods are not harmful to the general population, especially when cooked. The Plant Paradox diet is also criticized for being restrictive and potentially lacking nutrients. For more information on the lectin debate, the Harvard T.H. Chan School of Public Health offers resources.

Conclusion: The Final Verdict on Gundry and Bananas

Dr. Gundry's stance on bananas hinges on ripeness: ripe ones are avoided due to sugar and lectins, while green ones are accepted for resistant starch. However, this is part of his controversial dietary approach. For most individuals, ripe bananas are nutritious, and their fiber helps manage sugar impact. Consulting a healthcare professional before adopting restrictive diets is advisable.

Frequently Asked Questions

Dr. Gundry cautions against ripe bananas primarily due to their high sugar content, which increases as the fruit ripens and its resistant starch converts to simple sugars. He argues this can negatively impact blood sugar levels and contribute to inflammation.

Resistant starch, found in high amounts in green bananas, is a type of prebiotic fiber that resists digestion in the small intestine. In the large intestine, it feeds beneficial gut bacteria, promoting gut health, which is a key component of Dr. Gundry's theory.

Yes, but with a major distinction: only unripe, green bananas are considered acceptable. Ripe, yellow bananas are on the restricted list due to their sugar and lectin content.

Dr. Gundry includes lectins as one of the reasons for avoiding ripe bananas, though his primary focus is on the sugar content. The lectin content, combined with the high sugar, forms part of his rationale for gut-health concerns.

The Plant Paradox diet generally restricts high-fructose fruits, often referred to as 'nature's candy' by Dr. Gundry. Berries, avocados, and olives are typically allowed, while fruits like grapes, mangoes, and pineapple are often limited.

Dr. Gundry has suggested an alternative for obtaining potassium by making a 'banana tea' from boiled ripe bananas. This method is said to extract the minerals while leaving most of the sugar behind. Other diet-compliant foods also contain potassium.

There is significant scientific debate and criticism regarding Dr. Gundry's claims about lectins and their overall health impact. Many nutrition experts argue that the negative effects of lectins are exaggerated, and cooking typically neutralizes them.