What three super foods does Dr. Gundry recommend?

December 6, 2025 •

3 min read

According to research published in the journal Molecules in 2023, the potential negative effects of lectins, which Dr. Gundry highlights, have mostly been studied in cells or animals. Dr. Gundry’s recommendations often focus on foods with high polyphenol content and anti-inflammatory properties to support gut health. This article explores what three super foods does Dr. Gundry recommend and why they are central to his dietary philosophy.

Quick Summary

Dr. Gundry's nutritional philosophy emphasizes healthy fats, beneficial polyphenols, and prebiotic-rich foods to support gut and overall health. He recommends avocados, extra dark chocolate, and mushrooms as three key superfoods. These foods align with the low-lectin principles of his Plant Paradox diet, offering nutrients that help combat inflammation and support a healthy microbiome.

Key Points

Avocados: A top recommendation for healthy monounsaturated fats, potassium, and vitamins that support cardiovascular health and satiety.
Extra Dark Chocolate: Praised for its high polyphenol content (72%+ cacao) that acts as a prebiotic for gut bacteria and provides powerful antioxidants.
Mushrooms: Valued for their prebiotic properties, which feed the beneficial bacteria in the gut and support digestive health.
Lectin-Free Diet: These superfoods align with Dr. Gundry's Plant Paradox diet, which minimizes lectin intake to reduce inflammation and promote gut health.
Anti-Inflammatory Properties: The recommended foods contribute to a low-inflammatory diet, a core principle of Gundry's nutritional philosophy.

Avocados: The Nutrient-Dense Healthy Fat

Dr. Gundry frequently praises avocados as a cornerstone of his recommended diet, emphasizing their high-quality fat content. Unlike many fats, the monounsaturated fats in avocados are highly beneficial for cardiovascular health and overall wellness. Avocados are also rich in a wide range of vitamins and minerals, including potassium, magnesium, and fiber, all of which contribute to satiety and metabolic health. Their creamy texture makes them a versatile ingredient in many dishes, from salads to smoothies, ensuring they can be easily incorporated into your daily meals.

Why Avocados Are a Gundry Favorite

Beyond just their healthy fats, avocados fit perfectly within the low-lectin framework of the Plant Paradox diet. They are a safe fruit option that provides essential nutrients without the high lectin load found in other fruits. Dr. Gundry views them as a 'fat-fueled' superfood that promotes long-term health and weight management.

Extra Dark Chocolate: A Polyphenol Powerhouse

For those with a sweet tooth, Dr. Gundry offers a surprising but welcome recommendation: extra dark chocolate. He specifies chocolate with at least 72% cacao or higher, ensuring a potent dose of polyphenols and minimizing sugar content. These powerful antioxidants are crucial for supporting a healthy gut microbiome by nourishing beneficial gut bacteria. The fermentation process in high-quality dark chocolate further enhances its health benefits, making it an excellent anti-inflammatory food choice.

The Antioxidant Benefits of Dark Chocolate

Fights inflammation: The antioxidants in cacao help combat systemic inflammation throughout the body.
Supports heart health: Consuming a small amount of extra dark chocolate daily can benefit the cardiovascular system.
Nourishes gut bacteria: Polyphenols act as a prebiotic, feeding the good bacteria in your gut.
Boosts mood and focus: Certain compounds in dark chocolate can improve brain function and mood.

Mushrooms: The Great Source of Prebiotics

Mushrooms, particularly maitake and shiitake varieties, are another top superfood recommended by Dr. Gundry. He highlights their role as a powerful source of prebiotics, which are non-digestible fibers that feed the healthy bacteria in your gut. A thriving gut microbiome is a central tenet of Gundry’s health philosophy, and mushrooms play a significant part in achieving this. They also offer a unique umami flavor that can enhance the taste of many dishes.

Mushrooms and the Plant Paradox

By including prebiotic-rich foods like mushrooms, Dr. Gundry aims to create a healthy and diverse gut environment. This helps strengthen the intestinal lining and prevent issues like 'leaky gut'. He advocates for incorporating a variety of mushrooms into your diet to maximize their prebiotic and nutritional benefits.

Why Mushrooms are Essential

Prebiotic Power: They provide food for beneficial gut bacteria.
Nutrient Rich: A good source of vitamins, minerals, and antioxidants.
Gut Health Support: Help maintain a healthy gut lining.

Comparison of Gundry's Top Three Superfoods


Superfood	Key Benefit	Optimal Consumption	Plant Paradox Role
Avocados	Healthy Fats & Nutrients	Enjoy generously as a fat source	Lectin-free fruit providing essential fatty acids.
Extra Dark Chocolate	Polyphenols & Antioxidants	One ounce per day (72%+ cacao)	Provides gut-supporting prebiotics and anti-inflammatory compounds.
Mushrooms	Prebiotics & Gut Health	Incorporate regularly in meals	A vital source of prebiotics to feed a healthy microbiome.

A Broader Perspective on Dr. Gundry’s Diet

While these three superfoods are notable, they are part of a larger dietary framework. The Plant Paradox diet focuses on a wide array of low-lectin foods, including leafy greens, cruciferous vegetables, and pasture-raised meats, while limiting high-lectin grains, legumes, and certain nightshades. This approach is designed to reduce inflammation, improve gut health, and support overall wellness.

Conclusion: Incorporating Gundry's Superfoods

Understanding what three super foods does Dr. Gundry recommend—avocados, extra dark chocolate, and mushrooms—provides a clear starting point for anyone interested in his dietary principles. By focusing on these nutrient-dense, lectin-friendly foods, you can begin to support your gut health and reduce inflammation, key elements of the Plant Paradox diet. Integrating these foods into your meals can be a delicious and effective step towards better health.

Outbound Link

For more detailed information on the Plant Paradox diet and a broader list of recommended foods, you can visit the Healthline article: What Is the Plant Paradox Diet, and Does It Work?.

Frequently Asked Questions

Dr. Gundry's dietary approach, known as the Plant Paradox, focuses on minimizing lectin consumption, a type of protein found in many plants. He recommends a diet rich in healthy fats, polyphenols, and prebiotics to support gut and overall health.

Dr. Gundry recommends extra dark chocolate with at least 72% cacao because it is rich in polyphenols, which are powerful antioxidants. These compounds help support a healthy gut microbiome and reduce inflammation.

Mushrooms, especially shiitake and maitake, are a great source of prebiotics. These fibers feed the beneficial bacteria in your gut, helping to maintain a healthy and balanced microbiome.

Yes, avocados are a staple of Dr. Gundry's diet due to their healthy monounsaturated fats and nutrient density. They are one of the few fruits he encourages consuming freely.

The diet is controversial because it restricts many nutrient-rich foods like whole grains and legumes due to their lectin content, a theory not universally accepted by the broader scientific community.

In addition to these three, Dr. Gundry's 'yes' list includes leafy greens, cruciferous vegetables, certain nuts like macadamia and walnuts, wild-caught fish, and pasture-raised meats.

Dr. Gundry specifies at least 72% cacao because higher percentages contain more beneficial polyphenols and less sugar. Lower percentages may have more sugar, which he advises against.