The Foundation of Gundry’s Dairy Recommendations
Dr. Steven Gundry's dietary recommendations are rooted in his "Plant Paradox" philosophy, which focuses on eliminating or minimizing lectins—proteins found in many plants and animals that he believes can cause inflammation and other health issues. While lectins are a major focus, his approach to dairy is primarily concerned with the beta-casein protein. Conventional cow's milk contains a type of beta-casein called A1, which Gundry suggests can be inflammatory. This protein, when digested, releases a compound called beta-casomorphin-7 (BCM-7), which some research has linked to digestive discomfort and inflammation in susceptible individuals. Therefore, his milk recommendations steer away from conventional A1 dairy and towards less problematic alternatives.
Approved Dairy Options: Beyond Conventional Cow’s Milk
For those who wish to consume dairy, Dr. Gundry suggests focusing on milk and milk products from sources that contain only the A2 beta-casein protein, which he considers easier to digest. Historically, all cows produced only A2 casein, but a genetic mutation in some Northern European cattle led to the prevalence of A1 casein. His approved list includes:
- A2 Cow's Milk: This is milk from cow breeds that have not undergone the A1 casein mutation, such as Guernsey, Brown Swiss, and Belgian Blue. Products specifically labeled as A2 milk are also acceptable.
- Goat's Milk: Milk from goats naturally contains the A2 beta-casein protein, making it an approved alternative to conventional cow's milk. Goat milk products are often available in dairy and specialty food sections.
- Sheep's Milk: Like goat milk, sheep's milk is another dairy option that is A2 casein-friendly and falls within Gundry's approved list for infrequent consumption.
- Water Buffalo Milk: This is another alternative animal-based milk source that naturally contains the A2 protein.
It is important to note that Gundry views all dairy consumption, even these approved types, as an indulgence to be consumed infrequently.
Preferred Plant-Based Milks and What to Avoid
For those adhering to a strictly dairy-free diet, Gundry approves of several plant-based milks, but with specific caveats regarding additives and ingredients.
Approved Plant-Based Milks:
- Coconut Milk: Unsweetened coconut milk is a low-lectin option that Gundry recommends. Look for versions with minimal added ingredients.
- Hemp Milk: Unsweetened hemp milk is another approved dairy-free alternative. It provides a source of protein and omega fatty acids.
Milks to Avoid or Use Caution With:
- Oat Milk: Dr. Gundry has expressed concerns about oat milk, particularly potential contamination with glyphosate (a common herbicide). It is also higher in sugar than many other alternatives.
- Pea Protein Milk: Gundry strongly advises against milk made with pea protein due to the high lectin content of peas. Many plant-based milks add pea protein to boost their nutritional profile, so it's essential to read labels.
- Almond Milk with Additives: While almonds are lower in lectins than many legumes, Gundry advises checking labels on almond milk for added ingredients like gums, thickeners, and added sugars. Homemade almond milk is often a better option.
The Importance of Reading Labels
Regardless of which type of milk you choose, Gundry's methodology emphasizes careful ingredient scrutiny. Many commercially available milk alternatives contain problematic additives that can compromise the health benefits of your choice. A few key things to look for and avoid include:
- Pea Protein: This is a key additive to avoid in many plant-based milks, as Gundry believes it contains harmful lectins.
- Gums and Thickeners: Ingredients like carrageenan and other gums are often used to improve texture but can cause digestive issues for some people.
- Added Sugars: Unsweetened varieties are always the preferred choice to minimize sugar intake.
Comparing Gundry-Approved and Conventional Milk
| Feature | Conventional A1 Cow's Milk | A2 Cow's Milk & Goat/Sheep Milk | Approved Plant-Based Milks (Coconut, Hemp) |
|---|---|---|---|
| Recommended by Gundry? | No, due to A1 beta-casein protein | Yes, as an occasional indulgence | Yes, preferred choice |
| Beta-Casein Protein Type | Contains A1 beta-casein | Contains A2 beta-casein | N/A (plant-based) |
| Associated Inflammatory Concerns | Yes, linked to inflammation in some individuals due to BCM-7 release | Fewer concerns regarding inflammatory effects of A1 casein | Minimal to no concerns regarding A1 casein |
| Lectin Content | None naturally, but potential for other inflammatory factors | None naturally | Very low in coconut; low overall for approved options |
| Ideal for Gut Health? | Not if sensitive to A1 protein | Better option for those sensitive to A1 milk | Ideal, especially unsweetened versions with clean ingredients |
| Common Additives to Watch For | Can contain antibiotics or hormones depending on sourcing | Less common in pure A2 or goat/sheep milk, but check processing | Pea protein, gums, thickeners, and added sugars |
Conclusion: A Strategic Approach to Milk Consumption
Dr. Gundry's recommendations on milk are not about complete avoidance but rather strategic selection based on his lectin and protein theories. For those who tolerate dairy, opting for A2 milk from specific cow breeds, or milk from goats, sheep, or buffalo is the preferred animal-based choice, albeit for infrequent use. For a more frequent alternative, unsweetened coconut milk and hemp milk are given the green light, provided one carefully scrutinizes the ingredient list to avoid unwanted additives like pea protein and gums. Ultimately, understanding what milk does Steven Gundry recommend involves prioritizing A2 dairy and clean, lectin-minimized plant-based options while avoiding the conventional A1 milk that dominates most markets.
Additional resources
For more information on the Plant Paradox diet and approved foods, Gundry's official website offers a comprehensive grocery list.
