What are the ingredients in Dr Gundry's gut health approach?

January 7, 2026 •

3 min read

According to his research, Dr. Steven Gundry theorizes that an intact and diverse gut microbiome is key to overall wellness, making the ingredients in Dr Gundry's gut health protocols central to his philosophy. His approach combines a lectin-free diet from his "Plant Paradox" series with targeted nutritional supplements from his Gundry MD brand.

Quick Summary

Dr. Gundry's gut health strategy involves two core pillars: eliminating high-lectin foods through a specific diet and using supplements with prebiotics, probiotics, and polyphenols to support gut integrity.

Key Points

Lectin avoidance is a central tenet: Dr. Gundry's approach focuses on eliminating or neutralizing plant-based proteins called lectins, which he believes harm the gut.
The Plant Paradox dictates food choices: A core part of the protocol is a lectin-free diet, which restricts foods like grains, legumes, and many common vegetables.
Supplements deliver specific compounds: Gundry MD products, such as Bio Complete 3, contain targeted blends of prebiotics, probiotics, and postbiotics.
Gut lining support is a priority: Ingredients like L-Glutamine and Zinc-Carnosine are used to help repair and maintain the integrity of the intestinal wall.
Polyphenols are key dietary components: Foods like extra virgin olive oil and specific berries, along with concentrated supplements, are emphasized for their polyphenol content.
Preparation methods are important: For certain foods, peeling, deseeding, or pressure cooking is recommended to reduce lectin content.

The Core Philosophy: A Two-Pronged Approach

Dr. Steven Gundry's strategy for gut health is based on his theory that lectins—plant-based proteins found in many foods—can cause intestinal inflammation and other issues by disrupting the gut lining. His solution is a two-pronged approach that involves both dietary changes and nutritional supplements to address this. The first part is the Plant Paradox diet, which focuses on eliminating high-lectin foods while emphasizing low-lectin alternatives. The second part utilizes his Gundry MD supplements, which contain specific ingredients like prebiotics, probiotics, and postbiotics to nourish and repair the gut. A comprehensive look at both aspects provides a full picture of what are the ingredients in Dr Gundry's gut health plan.

Dietary Ingredients: The Plant Paradox Protocol

This dietary component of Dr. Gundry's plan is built on the concept of eating foods that are either naturally low in lectins or have been prepared in a way that minimizes their lectin content. {Link: FOX40 website https://fox40.com/business/press-releases/cision/20240926LA16350/gundry-md-total-restore-can-help-support-a-healthy-immune-system-this-fall-by-boosting-gut-health} provides details on approved and avoided food ingredients on the plan.

Gundry MD Supplements: Targeted Ingredients

Beyond dietary changes, Dr. Gundry recommends a range of supplements designed to support and heal the gut lining. Three of his most popular gut-focused products are Bio Complete 3, Total Restore, and his Polyphenol blends.

Bio Complete 3: The 3-in-1 Approach

This supplement is a cornerstone of Gundry's protocol, containing a blend of prebiotics, probiotics, and postbiotics.

Prebiotic Blend: Acacia Gum and Partially Hydrolyzed Guar Gum (PHGG). These fibers serve as food for beneficial gut bacteria.
Probiotic Blend: Bacillus coagulans and Bifidobacterium bifidum. These are beneficial bacteria strains designed to support the gut microbiome.
Postbiotic: Tributyrin (from CoreBiome®). This is a short-chain fatty acid that supports the gut lining.

Total Restore: Gut Lining Support

Total Restore is formulated to help maintain the integrity of the gut lining. {Link: FOX40 website https://fox40.com/business/press-releases/cision/20240926LA16350/gundry-md-total-restore-can-help-support-a-healthy-immune-system-this-fall-by-boosting-gut-health} details key ingredients like L-Glutamine, Licorice Root Extract, PepZin GI™, and N-Acetyl D-Glucosamine.

Polyphenol-Rich Blends

Polyphenols, powerful plant compounds, are also a key focus for supporting the gut microbiome.

Source: Gundry offers supplements like Vital Reds, which contains a blend of superfruits high in polyphenols, and his own olive oil.
Common Polyphenols: Sources include grape seed extract, pomegranate extract, and olive leaf extract.

Comparison: Dietary Ingredients vs. Supplement Ingredients


Aspect	Dietary Recommendations (Plant Paradox)	Supplement Ingredients (Gundry MD)
Primary Focus	Eliminating harmful lectins and anti-nutrients through food choices.	Directly introducing beneficial compounds to support gut health and lining.
Key Ingredients	Low-lectin vegetables, healthy fats (olive oil, avocado), pasture-raised proteins, and select fruits/nuts.	Prebiotics (Acacia Gum), Probiotics (Bacillus coagulans), Postbiotics (Tributyrin), L-Glutamine, Polyphenols.
Format	Whole foods, cooked or prepared in specific ways (e.g., pressure-cooking, peeling).	Capsules, powders, and specific oils.
Potential Benefits	Reduced inflammation, improved digestion for sensitive individuals, and elimination of processed foods.	Targeted support for the gut lining, microbial balance, and overall digestive vitality.

Potential Benefits and Considerations

The combination of a lectin-free diet and specific supplements is designed to reduce inflammation, improve digestive function, and foster a healthy gut microbiome. Followers report benefits such as improved digestion, weight management, and reduced symptoms associated with autoimmune issues. However, the strict dietary rules can be restrictive and potentially lead to nutrient deficiencies if not planned carefully. Many of the foods restricted, such as legumes and whole grains, are generally considered healthy and are rich in fiber and other nutrients. Critical research suggests that for most people, proper cooking methods can neutralize lectins, making severe restriction unnecessary. As with any significant dietary change, it is wise to consult a healthcare provider, especially if you have pre-existing health conditions or concerns. You can read more about Dr. Gundry’s work and the Plant Paradox in his books, such as The Plant Paradox.

Conclusion

In conclusion, the ingredients in Dr Gundry's gut health strategy include both a meticulous selection of whole foods and a targeted lineup of supplements. The dietary component, known as the Plant Paradox, eliminates high-lectin foods while emphasizing low-lectin alternatives. The supplemental component, primarily through Gundry MD products like Bio Complete 3 and Total Restore, delivers specific compounds such as prebiotics, probiotics, postbiotics, and L-Glutamine to actively support and repair the gut lining. While the approach has garnered praise from its followers, it also draws criticism for its restrictive nature. {Link: FOX40 website https://fox40.com/business/press-releases/cision/20240926LA16350/gundry-md-total-restore-can-help-support-a-healthy-immune-system-this-fall-by-boosting-gut-health} details the dietary ingredients to avoid and include.

Frequently Asked Questions

Lectins are plant-based proteins found in foods like grains, legumes, and certain vegetables. Dr. Gundry theorizes that they can cause inflammation and damage the gut lining, leading to various health issues.

No, not all fruits are banned. He generally recommends limiting fruits due to their sugar content, but avocados, olives, and berries (in moderation and in season) are allowed.

The Gundry MD supplement Bio Complete 3 contains a blend of prebiotics (Acacia Gum, PHGG) and probiotics (Bacillus coagulans).

Postbiotics, such as Tributyrin found in Bio Complete 3, are byproducts of probiotic activity. They are included to help support the gut lining and energy generation.

No, the plan does not ban meat. It emphasizes high-quality animal products like pasture-raised poultry and eggs, grass-fed meat (in moderation), and wild-caught fish, while restricting grain-fed livestock.

He emphasizes leafy greens, cruciferous vegetables, avocados, mushrooms, and healthy oils like extra virgin olive oil and coconut oil.

Yes, Dr. Gundry recommends using a pressure cooker for items like dried beans and legumes to significantly reduce their lectin levels, making them permissible on the diet.