Dr. Steven Gundry, a former cardiac surgeon and author, has built a dietary philosophy around the premise that many common foods contain toxic proteins called lectins. In his popular books, such as The Plant Paradox, he argues that these lectins can cause inflammation and a range of health issues by disrupting the gut lining. While this theory is a point of considerable debate among medical professionals, his recommendations include several foods he considers to be exceptionally beneficial for human health, which are often labeled as 'superfoods'. The cornerstone of his recommended diet is the avoidance of lectin-heavy foods, paired with the frequent consumption of nutrient-dense, lectin-light alternatives.
The Top Three Superfoods According to Dr. Gundry
Based on his books and product promotions, three items consistently stand out as key components of Dr. Gundry's superfood list due to their nutrient profile and low lectin content.
Avocado: The All-Day, Every-Day Staple
Avocados are a cornerstone of the Gundry diet, with his brand's website even promoting them as a fruit you can eat every single day. He lauds avocados for their nutrient density and high content of healthy monounsaturated fats. These fats are linked to heart health and can help promote feelings of fullness, which supports weight management efforts. Avocados are also rich in potassium, magnesium, and prebiotic fiber, all of which contribute to cardiovascular and gut health. According to Gundry, the low lectin content of avocados makes them a safe and highly beneficial fat source. He even encourages daily consumption, citing studies showing positive effects on weight loss and nutrient absorption.
Macadamia Nuts: The Superior Nut
While many nuts are off-limits on the Plant Paradox diet due to their high lectin count, macadamia nuts are a prized exception. Considered one of the best choices for healthy fats, they are rich in monounsaturated fat and antioxidants. In a podcast, Dr. Gundry praised macadamias for their ability to promote satiety, regulate blood sugar, and support brain and gut health. He positions them as a far superior option to high-lectin nuts like peanuts and cashews. Their beneficial fatty acid profile and low glycemic index make them an ideal snack to keep hunger at bay.
Extra Dark Chocolate: A Heart-Healthy Indulgence
Good news for chocolate lovers on the Plant Paradox diet: extra dark chocolate is on the approved list, with a catch. Gundry specifically recommends chocolate with at least 72% cacao content. The higher the cacao percentage, the greater the concentration of antioxidants and polyphenols, which are the primary sources of its health benefits. These compounds can help promote heart health, improve circulation, and combat oxidative stress. Gundry suggests a moderate daily intake, using this superfood to satisfy cravings while still supporting cardiovascular wellness.
Other Recommended Superfoods and Fats
Beyond his top three, Dr. Gundry's diet includes a wider range of lectin-light foods and fats to maximize nutrition and gut health. This includes an emphasis on polyphenols and specific oils.
- Polyphenol-Rich Olive Oil: A staple of the Mediterranean diet, high-quality extra virgin olive oil is central to Gundry's philosophy. He even recommends taking a daily 'shot' of polyphenol-rich olive oil, claiming it promotes heart health, combats free radicals, and supports the gut microbiome.
- Mushrooms: Specifically recommending shiitake and maitake mushrooms, Gundry values them for their high prebiotic content, which supports beneficial gut bacteria.
- Other Nuts and Seeds: Approved nuts include walnuts and pecans, while seeds like sesame and Zen basil seeds are praised for their antioxidant and anti-inflammatory properties.
- Leafy Greens and Vegetables: Vegetables such as broccoli, Brussels sprouts, spinach, and kale are encouraged, as they are low in lectins and high in nutrients.
Comparison of Gundry-Approved vs. Lectin-Heavy Foods
| Feature | Gundry-Approved | Lectin-Heavy (Advised Against) |
|---|---|---|
| Primary Fat Source | Avocado, Extra Virgin Olive Oil, Macadamia Nuts | Corn Oil, Peanut Oil, Soybean Oil |
| Primary Nut Source | Macadamia Nuts, Walnuts, Pecans | Peanuts, Cashews, Pumpkin Seeds |
| Recommended Vegetables | Leafy Greens, Mushrooms, Cruciferous Vegetables | Tomatoes, Peppers, Potatoes, Legumes |
| Gut Impact | Supports beneficial gut bacteria and integrity | Can potentially disrupt the gut lining |
| Processing | Minimally processed whole foods | Often found in processed foods and refined starches |
Criticisms of the Plant Paradox Diet
It is important to acknowledge that Dr. Gundry's central thesis regarding lectins has been widely criticized by mainstream dietitians and medical professionals. Many point out that most lectins in common foods are destroyed during the cooking process and that many lectin-rich foods like beans and whole grains are exceptionally nutritious. The diet's restrictive nature can also lead to nutrient deficiencies if not carefully managed. Critics have also noted potential conflicts of interest, as Gundry profits from his line of supplements and food products that complement his diet. For most individuals without specific lectin sensitivities, avoiding entire food groups like legumes and whole grains is not considered necessary or beneficial by the broader scientific consensus.
Conclusion
Understanding what are Dr. Gundry's three superfoods provides insight into the core tenets of his unique nutritional approach. Avocados, macadamia nuts, and extra dark chocolate are central to his diet, prized for their healthy fats, antioxidants, and low lectin content. He advocates for a nutrient-dense diet that minimizes exposure to lectins, which he believes harm the gut microbiome. While many followers report positive outcomes, the scientific community remains skeptical about the necessity of such restrictive measures, citing a lack of robust evidence to support the widespread avoidance of lectins for everyone. Those interested in exploring this diet should consult with a healthcare professional to ensure their nutritional needs are adequately met.
