What Type of Protein Does Dr. Gundry Recommend for a Lectin-Free Diet?

December 8, 2025 •

3 min read

According to cardiologist Dr. Steven Gundry, the right kind of protein is crucial for health and can be found in carefully selected animal and plant-based foods, as outlined in his Plant Paradox diet. His recommendations focus on avoiding dietary lectins, a group of proteins found in many plants that he claims can cause inflammation and other health issues in some individuals.

Quick Summary

Dr. Gundry endorses protein sources low in or free of problematic lectins, including high-quality animal proteins, certain plant-based options, and specific supplements like his ProPlant Complete Shake. Emphasis is placed on proper sourcing and preparation to minimize lectin content.

Key Points

Source High-Quality Animal Protein: Opt for pasture-raised meats, wild-caught fish, and free-range eggs to minimize lectin exposure from grain-fed animals.
Embrace Select Plant Proteins: Include lectin-friendly plant sources like hemp protein, spirulina, flaxseed, and Barù nuts.
Prepare Legumes Properly: Dr. Gundry advises pressure-cooking or soaking beans and lentils to dramatically reduce their lectin content, allowing for their inclusion.
Consider Gundry MD ProPlant Complete Shake: This lectin-free, plant-based protein powder offers a convenient and compliant supplement option.
Avoid Grain-Fed Products and High-Lectin Plants: Steer clear of conventional grain-fed animal products, as well as high-lectin items like cashews and peanuts.
Choose A2 Over A1 Dairy: Prioritize dairy products from goat or sheep, or A2 milk, over standard A1 cow's milk.

Dr. Gundry's Protein Philosophy: The Role of Lectins

Dr. Steven Gundry's dietary recommendations, detailed in his book The Plant Paradox, revolve around the concept that lectins, a type of protein found in plants, act as a natural defense mechanism that can trigger inflammation and other health problems in humans. His approach to protein is not about avoiding it, but about sourcing it from options with low or no lectin content. This means eschewing most grain-fed animal products and many conventional plant-based proteins, instead favoring pasture-raised animals and carefully selected, prepared plants. The goal is to nourish the body while minimizing exposure to what he considers potentially harmful plant proteins.

Animal Proteins on the Plant Paradox Diet

For those who consume animal products, Dr. Gundry's diet includes specific, high-quality proteins. The emphasis is on animals that have not been fed grains, as this is believed to transfer lectins into the final meat product.

Grass-Fed and Pasture-Raised Meats

Dr. Gundry recommends limiting meat consumption to grass-fed and pasture-raised varieties, about once or twice a week. Approved options include:

Beef
Pork
Lamb
Bison
Wild game like venison and boar

Pasture-Raised Poultry and Eggs

Pasture-raised poultry, such as chicken, turkey, and duck, are endorsed. Crucially, Dr. Gundry specifies that eggs should also come from pasture-raised chickens, ideally fed a lectin-free diet, as this is thought to yield a healthier, lectin-free egg.

Wild-Caught Fish and Shellfish

Wild-caught fish and other seafood are recommended, typically in small, limited portions per meal. Good choices include:

Salmon
Tuna
Anchovies
Sardines
Crab and lobster

Plant-Based Proteins Dr. Gundry Recommends

For those on a plant-based diet or seeking variety, several lectin-free or low-lectin options are available. The preparation method is often key to reducing lectin content in some cases.

Legumes and Grains with Preparation

While many legumes and grains are restricted, some are acceptable with proper preparation. The lectins in these foods can be significantly reduced by techniques such as:

Pressure-cooking: Dr. Gundry explicitly recommends pressure-cooking dry beans and legumes to eliminate lectins.
Soaking: Soaking can also help reduce lectin levels in some instances.
Sorghum: This ancient grain is naturally lectin-free and high in protein.
Lentils: While high in lectins, they can be included in limited amounts after being pressure-cooked or soaked.

Nuts and Seeds

Not all nuts are created equal in the Plant Paradox world. Dr. Gundry favors macadamia nuts, walnuts, pecans, and Barù nuts, while avoiding peanuts and cashews. Seeds like hemp, flax, and sesame are also highly recommended.

Algae-Based Protein

Spirulina, a blue-green algae, is one of Dr. Gundry's six favorite plant-based protein sources. It's exceptionally high in protein by weight and rich in nutrients.

Dr. Gundry's ProPlant Complete Shake

For convenience, Dr. Gundry offers his own line of supplements, including the ProPlant Complete Shake. This vegan protein powder is explicitly formulated to be lectin-free and is made from a blend of compliant plant proteins. Ingredients typically include hemp protein, flaxseed, and spirulina, and it is free from soy, whey, and artificial additives. This makes it a popular option for those following his protocol, particularly for meal replacements or post-workout recovery.

Comparison Table: Gundry-Approved vs. Avoided Proteins


Feature	Gundry-Approved Protein Sources	Proteins to Avoid (or Prepare Carefully)
Sourcing (Animal)	Pasture-raised, grass-fed, wild-caught	Corn-fed or grain-fed meat and poultry
Dairy	A2 milk (goat, sheep), buffalo mozzarella	Conventional A1 dairy from most cows
Plant-Based	Hemp protein, spirulina, Barù nuts, sorghum, flaxseed	Soy products, most beans, peanuts, cashews, chia seeds
Legumes/Grains	Pressure-cooked lentils or beans, sorghum	Most whole grains (wheat, rice), legumes unless prepped
Preparation	Soaking and pressure-cooking to reduce lectins	Raw or undercooked legumes
Supplements	Gundry MD ProPlant Complete Shake (lectin-free)	Whey protein, most conventional protein powders

Conclusion

Dr. Gundry's recommendations for protein are specific and tied to his core philosophy regarding lectins and inflammation. By prioritizing pasture-raised animal proteins and selecting lectin-friendly plant-based sources like hemp, flaxseed, and spirulina, followers of his diet aim to reduce inflammatory responses. Proper preparation techniques like pressure-cooking are also key to making certain foods acceptable. The availability of his own brand of protein shakes provides a convenient and compliant supplement option for those adhering to the Plant Paradox protocol. It's important for individuals considering this dietary approach to understand the rationale and specific guidelines to ensure they are consuming the types of protein Dr. Gundry recommends effectively. For more details on the Plant Paradox diet, you can refer to sources like WebMD.

Frequently Asked Questions

No, Dr. Gundry's diet prioritizes high-quality animal proteins from sources like pasture-raised, grass-fed, or wild-caught animals, as these are less likely to contain problematic lectins found in conventional grain-fed animals.

Yes, but Dr. Gundry recommends choosing eggs from pasture-raised chickens, especially those fed a lectin-free diet, over standard supermarket eggs which often come from grain-fed hens.

Dr. Gundry's own brand, Gundry MD, offers the ProPlant Complete Shake, a plant-based, lectin-free protein powder made from a blend of hemp protein, flaxseed, and spirulina.

No, soy is generally restricted on the Plant Paradox diet due to its lectin content. Dr. Gundry favors alternative plant-based proteins like hemp and spirulina.

Dr. Gundry suggests wild-caught fish and shellfish, such as salmon, tuna, anchovies, and sardines, in limited portions.

Yes, but only if they are prepared using specific methods. Dr. Gundry recommends pressure-cooking dry beans and legumes to significantly reduce their lectin content.

Approved nuts include macadamia nuts, walnuts, pecans, and Brazil nuts. Recommended seeds are flaxseeds, sesame seeds, and hemp seeds. Peanuts and cashews are generally avoided.