What milk does Dr. Gundry recommend? A guide to Plant Paradox-approved dairy

Dr. Steven Gundry's Plant Paradox diet challenges conventional wisdom on which foods are truly healthy, including dairy. For those following his protocol, a key question arises: what milk does Dr. Gundry recommend, since he advises against standard cow's milk?

Quick Summary

An overview of Dr. Gundry's recommendations for milk and dairy products, focusing on his rationale concerning lectins and casein proteins, and detailing approved animal and plant-based options for his Plant Paradox diet.

Key Points

• Avoid conventional cow's milk: Dr. Gundry recommends avoiding milk from most US dairy cows due to the presence of casein A1, a protein he considers inflammatory.

• Choose A2 dairy: He approves of milk and dairy products from cows that only produce casein A2, as well as milk from goats, sheep, and water buffalo.

• Opt for approved plant milks: Unsweetened coconut milk is a safe lectin-free option, while unsweetened almond milk is only approved if made from skinless almonds.

• Embrace aged cheeses: Many aged cheeses, like authentic Parmigiano-Reggiano, are acceptable as the aging process breaks down problematic compounds.

• Limit frequency: Even approved dairy should be consumed infrequently on the Plant Paradox diet, with a preference for fermented forms when possible.

• Use ghee liberally: Clarified butter (ghee) is recommended as a source of healthy fat, as the milk solids containing casein and lactose are removed.

The Plant Paradox View on Dairy and Casein

Dr. Gundry's core philosophy is that certain plant proteins called lectins, as well as a specific type of protein in most modern dairy, can disrupt the gut and cause inflammation. This perspective leads him to advocate for a diet that avoids or minimizes these problematic compounds. Traditional cow's milk, which is a staple in many Western diets, is typically high in a protein called casein A1, which Dr. Gundry considers a key source of inflammation and digestive discomfort.

Why Conventional Cow's Milk Is Prohibited

According to Dr. Gundry, the casein A1 protein found in most conventional American cow's milk is structurally different from other caseins and can irritate the gut lining. He argues that this irritation can lead to "leaky gut," a condition where the intestinal wall becomes more permeable, allowing substances to enter the bloodstream that trigger inflammatory responses. This belief is a primary reason why he steers his followers away from the majority of dairy products found on supermarket shelves.

Dr. Gundry's Approved Dairy Alternatives

Instead of eliminating dairy entirely, Dr. Gundry offers specific, approved alternatives. These options are chosen because they contain casein A2 or are naturally free of the problematic proteins. His recommendations often draw from Southern European dietary patterns, where certain dairy varieties are more common.

Casein A2 Dairy from Specific Breeds

Certain cow breeds, particularly those from Southern Europe like Guernsey, Brown Swiss, and Belgian Blue, naturally produce milk that contains casein A2 instead of casein A1. For those who can find it, this A2 milk is a permissible option. Some aged cheeses, like Parmigiano-Reggiano, are also approved.

Dairy from Goats, Sheep, and Buffalo

Dairy from other animals like goats, sheep, and water buffalo is a key part of Dr. Gundry's recommendations. Their milk, and the products made from it, contain casein A2, making them a gentler option for the digestive system. This includes milks, cheeses, and yogurts made from these animals. Goat milk, in particular, is often more easily digested due to its smaller fat globules and lower amounts of the problematic alpha-S1 casein.

Recommended Dairy Products

• Goat's Milk and Cheese: Made from casein A2 milk, it's a versatile choice for drinking or cooking.
• Sheep's Milk and Yogurt: Provides a creamy texture and is well-tolerated by many.
• Water Buffalo Milk and Mozzarella: A delicious option for those who miss mozzarella, as water buffalo produce A2 milk.
• Fermented Dairy: Cultured products like kefir and yogurt, when made from A2 milk, are also approved.
• Ghee (Clarified Butter): Since ghee is pure butterfat with the milk solids (including casein and lactose) removed, it is a safe and encouraged fat source.

Plant-Based Milks and the Lectin-Free Diet

For those who wish to avoid animal products entirely, Dr. Gundry provides a list of suitable plant-based milks. However, some plant-based milks are still considered problematic due to their lectin content or other additives.

Safe Plant-Based Choices

• Coconut Milk: Made from low-lectin coconut, unsweetened coconut milk is a safe alternative.
• Almond Milk: Approved only if it is unsweetened and made from blanched (skinless) almonds. Raw almonds contain lectins, which are concentrated in the skin.
• Hemp Milk: An unsweetened version is generally considered a good option.

Cautions and Restrictions

When choosing a plant-based milk, it is crucial to opt for unsweetened varieties and check ingredient lists for hidden gums, thickeners, and fillers. Dr. Gundry warns against certain popular plant-based milks, such as oat milk, as oats can contain lectins. Similarly, soy milk is not recommended due to lectin concerns, although processing does reduce the lectin content.

Comparison of Milk Options on the Plant Paradox Diet

Feature	Conventional Cow's Milk	A2 Cow's Milk	Goat's Milk	Unsweetened Coconut Milk
Casein Type	Contains Casein A1	Contains Casein A2	Contains Casein A2	N/A (Dairy-Free)
Dr. Gundry Approval	No (Due to A1 protein)	Yes (From specific breeds)	Yes (Naturally A2)	Yes (Lectin-free)
Lectin Content	None (but contains problematic casein)	None (but contains A2 casein)	None (but contains A2 casein)	Very Low/None
Commonality	Widely Available	Less Common	Varies by Region	Widely Available
Digestibility	Can be problematic	Easier for sensitive stomachs	Often easiest to digest	Generally easy

Conclusion

When navigating the complexities of the Plant Paradox diet, understanding what milk does Dr. Gundry recommend is a key part of the process. While he strictly advises against most conventional cow's milk due to the presence of inflammatory casein A1, a variety of approved alternatives are available. These include A2-only dairy products from specific cows, goat, sheep, and buffalo milk, and lectin-free plant-based options like unsweetened coconut milk or almond milk made from skinless almonds. The rationale behind these choices is rooted in his theory that by minimizing exposure to lectins and certain caseins, individuals can reduce inflammation and improve their overall health. Ultimately, successfully integrating milk into a Plant Paradox lifestyle requires careful label reading and a willingness to explore non-traditional options.

For more detailed information on his food recommendations, see the resources available on the official Gundry MD website.

Making the Transition to Gundry-Approved Milks

For those accustomed to conventional dairy, switching to Dr. Gundry's approved milks might require some adjustment. Here are a few tips:

• Experiment with Flavors: Goat's and sheep's milk have a distinct flavor profile. Start by incorporating them into smoothies or sauces to get used to the taste.
• Consider Unsweetened Coconut Milk for Cooking: Canned, full-fat coconut milk is excellent for adding creaminess to curries, stews, and other recipes.
• Make Your Own Almond Milk: To ensure it's made from skinless almonds and free of additives, consider making your own at home. You can find many recipes online.
• Read Labels Carefully: Always check for added sugars, gums, and other unwanted ingredients in store-bought options.
• Use Ghee for Fat-Based Dishes: Ghee's unique nutty flavor makes it a fantastic substitute for butter in most cooking applications.

Frequently Asked Questions

Why does Dr. Gundry advise against most cow's milk?

Dr. Gundry recommends avoiding conventional cow's milk because it contains casein A1 protein. He argues that this protein is inflammatory and can irritate the gut lining, potentially contributing to health issues.

Can I drink almond milk on the Plant Paradox diet?

Yes, but only if it's unsweetened and made from skinless (blanched) almonds. Lectins are concentrated in the almond skins, so removing them makes the milk acceptable for the diet.

Are goat and sheep milk acceptable on the Plant Paradox diet?

Yes. Milk and dairy products from goats, sheep, and water buffalo are approved by Dr. Gundry because they contain casein A2 instead of the problematic casein A1 found in most conventional cow's milk.

What about coconut milk? Is it approved?

Yes, unsweetened coconut milk is one of the safest plant-based alternatives on the Plant Paradox diet because coconuts have a very low lectin content.

Is A2 milk from cows allowed?

Yes. Dr. Gundry permits milk from certain cow breeds, such as Guernsey or Brown Swiss, that naturally produce only casein A2 protein. This A2 milk is considered easier to digest for those sensitive to A1.

Does Dr. Gundry recommend oat milk?

No. Oat milk is not typically recommended on the Plant Paradox diet. While processing reduces lectins, some followers avoid it due to the potential for lectins in the grains.

Can I use ghee instead of butter?

Yes. Ghee, or clarified butter, is highly recommended by Dr. Gundry. The milk solids, including casein and lactose, are removed during its production, making it a safe fat source.