Dr. Steven Gundry's dietary advice, famously detailed in The Plant Paradox, centers on avoiding lectins—plant proteins he believes can cause inflammation and other health issues in some individuals. While he personally champions intermittent fasting, delaying his first meal of the day to a lunchtime or later dinner, he provides clear guidelines for building a gut-friendly, lectin-free breakfast. These recommendations move away from common American breakfast staples like oats, toast, and high-sugar fruits in favor of ingredients that support digestive health.
The Role of Intermittent Fasting
For many following Gundry's advice, the best breakfast is no breakfast at all. The goal of intermittent fasting is to extend the overnight fast, allowing the body more time for repair and restoration. Gundry suggests pushing back the first meal of the day as long as possible. When he does break his fast, it's often with a simple, gut-supporting option like sheep's yogurt with allulose.
Dr. Gundry's Approved Breakfast Foods
For those not practicing intermittent fasting or looking for alternatives to high-lectin options, a variety of ingredients are available.
- Pasture-Raised Eggs: A staple of a Gundry-approved breakfast. He emphasizes pasture-raised eggs over conventional ones, as the diet of the chicken directly impacts the egg's nutritional profile. Scrambled eggs or a frittata with approved vegetables are great options.
- Low-Lectin Dairy and Yogurt: Certain dairy products from Southern European cows, sheep, or goats are acceptable in moderation. Plain sheep's yogurt is a personal favorite of Gundry's. Unsweetened coconut or almond yogurt can serve as dairy-free alternatives.
- Avocados: A cornerstone of the Plant Paradox diet due to their high content of healthy fats and potassium. They are a versatile addition to smoothies, or you can create a simple avocado toast using cassava flour bread.
- Lectin-Free Grains: While most common grains like wheat and oats are off-limits, certain ancient grains are acceptable, including millet, sorghum, and teff. Millet porridge can be a warm, lectin-free replacement for oatmeal.
- Leafy Greens and Cruciferous Vegetables: Think kale, spinach, broccoli, and Brussels sprouts. These vegetables form the foundation of many Plant Paradox meals and can be incorporated into frittatas, hashes, or smoothies.
- Approved Nuts and Seeds: Walnuts, macadamia nuts, pecans, and pistachios are all on the approved list. They can be added to yogurt, smoothies, or used to make lectin-free granola. Basil seeds are also highly recommended for their fiber and minerals.
- Healthy Fats: Extra virgin olive oil, coconut oil, and avocado oil are crucial for flavor and satiety.
Comparison: Conventional vs. Gundry Breakfast
| Feature | Conventional Breakfast | Gundry-Approved Breakfast |
|---|---|---|
| Carb Source | Oatmeal, wheat toast, sugary cereal | Millet porridge, cassava flour pancakes, sweet potato hash |
| Protein | Processed sausage, bacon | Pasture-raised eggs, sugar-free sausage |
| Dairy | Cow's milk, standard yogurt | Sheep/goat yogurt, unsweetened coconut yogurt |
| Fats | Margarine, vegetable oil | Extra virgin olive oil, avocado, coconut oil |
| Fruit | Orange juice, bananas, processed jam | In-season berries, avocado, green bananas |
| Typical Meal | Cereal with milk | Vegetable frittata with pasture-raised eggs |
Example Gundry-Approved Breakfasts
- Avocado Green Smoothie: Blend a green smoothie with ½ an avocado, a handful of spinach, romaine lettuce, a few mint leaves, lemon juice, and unsweetened coconut milk for a vibrant, energy-boosting start.
- Pasture-Raised Egg Frittata: Combine pasture-raised eggs with sautéed broccoli, spinach, and mushrooms. Top with optional goat or sheep's cheese for a savory, satisfying meal.
- Millet Porridge with Berries: Cook millet and top it with a small handful of seasonal berries and some macadamia nuts for a warm, comforting breakfast.
- Lectin-Free Granola with Sheep's Yogurt: Make a batch of homemade, lectin-free granola with nuts and seeds, then serve it with a plain, lectin-friendly yogurt.
For more specific recipes and inspiration, check out the Gundry MD blog.
Conclusion
Ultimately, what Gundry says to eat for breakfast is rooted in the principles of his Plant Paradox diet: prioritize gut health by minimizing lectin exposure, focusing on nutrient-dense, healthy fats, and quality proteins. While he advocates for intermittent fasting as the optimal route, there are many delicious and satisfying ways to "break fast" that align perfectly with his nutritional philosophy. By choosing pasture-raised eggs, low-lectin dairy, avocados, and specific grains like millet, you can start your day with a meal that supports your wellness goals, rather than working against them.
