Dr Gundry Diet Food List Link unabridged

YES LIST

Cruciferous Vegetables Other Vegetables Leafy Greens Fruits that acts like fats Oils Nuts and Seeds Energy Bars Processed resistant starches Foodles Seafood Meat Plant Based Proteins and Meats Fruits Dairy Products and Replacements Herbs Seasonings and Condiments Flours Sweeteners Choclate and Frozen Desserts Beverages

NO LIST

Foods to Avoid Refined Starchy Foods Grains, Sprouted Graines, Pseudo Grains and Grasses Sugar and Sweetners Vegetables Nuts and Seeds Milk Products that contain A1 Casein Herbs and Seasoning

YES LIST

CRUCIFEROUS VEGETABLES TOP

arugula, bok choy, broccoli, Brussels sprouts, cabbage (green and red), cauliflower, collards, kale, kimchi, kohlrabi, napa cabbage, radicchio, sauerkraut (raw), Swiss chard, Watercress

OTHER VEGETABLES Top

artichokes, asparagus, bamboo shoots, beets (raw), carrot greens, carrots (raw), celery, chicory, chives, daikon radish, fiddlehead ferns, garlic, garlic scapes, ginger, hearts of palm, horseradish, Jerusalem artichokes (sunchokes), leeks, lemongrass, mushrooms , nopales (cactus; available online), okra, onions, parsnips, puntarella, radishes, rutabaga, scallions, shallots, water chestnuts

LEAFY GREENS Top

algae, basil, butter lettuce, cilantro, dandelion greens, endive, escarole, fennel, mesclun (baby greens), mint, mizuna, mustard greens, parsley, perilla, purslane, red and green leaf lettuces, romaine lettuce, sea vegetables, seaweed, spinach

FRUITS THAT ACT LIKE FATS Top

Avocado (up to a whole one per day) , Olives, all types

OILS Top

algae oil (Thrive culinary brand), avocado oil, black seed oil, canola oil (non-GMO, organic only!), coconut oil, cod liver oil (the lemon and orange flavors have no fish taste), macadamia oil, MCT oil, olive oil (extra virgin), perilla oil, pistachio oil, red palm oil, rice bran oil, sesame oil (plain and toasted), walnut oil

NUTS & SEEDS Top

(½ cup per day), almonds (only blanched or Marcona), Barùkas nuts, Brazil nuts (in limited amounts, about 3 a day for selenium) • chestnuts, coconut (not coconut water), coconut milk (unsweetened dairy substitute), coconut milk/cream (unsweetened, full-fat, canned), flaxseeds, hazelnuts, hemp protein powder, hemp seeds, macadamia nuts, Milkadamia creamer (unsweetened), nut butters (if almond butter, preferably made with peeled almonds, as almond skins contain lectins), pecans, pili nuts, pine nuts, pistachios, psyllium seeds, Sacha Inchi seeds, sesame seeds, tahini (sesame paste), walnuts

ENERGY BARS Top

(Limit to one per day, please), Adapt Bars: Coconut and Chocolate, B-Up (made by Yup): Chocolate Mint, Chocolate Chip Cookie Dough, Sugar Cookie, GundryMD Bars, Keto Bars: Almond Butter Brownie, Salted Caramel, Lemon Poppyseed, Chocolate Chip Cookie Dough, MariGold Bars: ChocoNut, Pure Joy, Espresso, Ginger Coconut, Primal Kitchen Bars: Almond Spice and Coconut Lime, Quest Bars: Lemon Cream Pie, Banana Nut, Strawberry Cheesecake, Cinnamon Roll, Double Chocolate Chunk, Maple Waffle, Mocha Chocolate Chip, Peppermint Bark, Chocolate Sprinkled Doughnut, Cinnamon Roll, Rowdy Bars: Keto Chocolate Cookie Dough, Stoka: Vanilla Almond and Cocoa Almond

PROCESSED RESISTANT STARCHES Top

(Can be eaten every day in limited quantities, but those with prediabetes or diabetes should consume only once a week on average), Barely Bread’s bread and bagels (only those without raisins), Cappello’s fettucine and other pasta, California Country Gal Sandwich Bread, Egg Thins by Crepini, Julian Bakery Paleo Wraps (made with coconut flour), Paleo Thin Bread Almond Bread, Sandwich Bread, Coconut Bread, Mikey’s Original and Toasted Onion English Muffins, Positively Plantain tortillas, Real Coconut Coconut and Cassava Flour Tortillas and Chips, Siete brand chips (be careful here—a couple of my canaries react to the small amount of chia seeds in the chips) and tortillas (only those made with cassava and coconut flour or almond flour), Simple Mills Almond Flour Crackers sorghum pasta, SRSLY sourdough non-lectin bread and rice-free sourdough rolls, Terra Cassava, Taro, and Plantain Chips, Thrive Market Organic Coconut Flakes, Trader Joe’s Jicama Wraps, Trader Joe’s Plantain Chips, baobab fruit, cassava (tapioca), celery root (celeriac), glucomannan (konjac root), green bananas, green mango, green papaya, green plantains, jicama, millet, parsnips, persimmon, rutabaga, sorghum, sweet potatoes or yams, taro root, tiger nuts, turnips, yucca

FOODLES Top

(Acceptable noodles), Cassava pastas, Edison Grainery sorghum pasta, GundryMD’s Pasta, Jovial cassava pastas, Kanten Pasta, kelp noodles, konjac noodles, millet pasta (Bgreen Food brand, all types except angel hair pasta), Miracle Noodles, Miracle Rice, Natural Heaven Hearts of Palm, Spaghetti and Lasagna, Palmini Hearts of Palm Noodles, shirataki noodles, Slim Pasta, Sweet Potato Pasta elbow macaroni, Trader Joe’s Cauliflower Gnocchi,

SEAFOOD Top

(Any wild-caught, 4 ounces per day), Alaskan salmon, anchovies, calamari/squid, clams, cod, crab, freshwater bass, halibut, Hawaiian fish, including mahi-mahi, ono, and opah, lobster, mussels, oysters, sardines, scallops, shrimp (wild only), tuna (canned), whitefish, PASTURED POULTRY, (4 ounces per day), chicken, duck, game birds (pheasant, grouse, dove, quail), goose, ostrich, pastured or omega-3 eggs (up to 4 daily), turkey

MEAT Top

(100 percent grass-fed and grass-finished, 4 ounces per day), beef, bison, boar, elk, grass-fed jerky (low-sugar versions), lamb, pork (humanely raised, including prosciutto, Iberico ham, 5J ham), Canadian bacon, ham, venison, wild game

PLANT-BASED PROTEINS AND “MEATS” Top

† Soaking and pressure cooking instructions for lentils and legumes are easily found online., hemp tofu, Hilary’s Root Veggie Burger, Kelp Jerky, Pressure-cooked lentils and other legumes (canned, such as Eden or Jovial brand) or dried, soaked, then pressure cooked (use an Instant Pot), Quorn products: only Meatless Pieces, Meatless Grounds, Meatless Steak-Style Strips, Meatless Fillets, Meatless Roast (avoid all others, as they contain lectins/gluten)

FRUITS Top

(Limit to one small serving on weekends and only when that fruit is in season), (Best options are pomegranate and passion fruit seeds, followed by raspberries, blackberries, strawberries, then blueberries), apples, apricots, blackberries, blueberries, cherries, citrus (no juices), crispy pears (Anjou, Bosc, Comice), kiwis, nectarines, passion fruit, peaches, plums, pomegranates, raspberries, strawberries

DAIRY PRODUCTS AND REPLACEMENTS Top

(Limit to 1 ounce cheese or 4 ounces yogurt per day), buffalo butter (available at Trader Joe’s), buffalo mozzarella (Italian), A2 casein milk, cheeses from Switzerland, coconut yogurt (plain), French/Italian butter, French/Italian cheese, ghee (grass-fed), goat’s and sheep’s milk kefir (plain), goat’s milk cheese, goat’s milk creamer, goat’s milk yogurt (plain), Kite Hill Cream Cheese Alternative, Kite Hill (plant-based) yogurts, Kite Hill ricotta (almond-based), Lavva (plant-based) yogurt, organic cream cheese, organic heavy cream, organic sour cream, Parmigiano-Reggiano, sheep’s milk cheese, sheep’s milk yogurt (plain), whey protein powder (grass-fed cow, goat, sheep)

HERBS, SEASONINGS, AND CONDIMENTS Top

avocado mayonnaise, coconut aminos, fish sauce (no sugar added), herbs and spices (all except chile flakes), miso, mustard, nutritional yeast, sea salt (ideally iodized), tahini, vanilla extract (pure), vinegars (any without added sugar), wasabi

FLOURS Top

almond (blanched), arrowroot, cassava, chestnut, coconut, coffee fruit, grape seed, green banana, hazelnut, millet, sesame (and seeds), sorghum flour, sweet potato, tiger nut

SWEETENERS Top

allulose (look for non-GMO), erythritol (Swerve is my favorite, as it also contains oligosaccharides) inulin (Just Like Sugar is a great brand) • local honey and/or manuka honey (very limited!), monkfruit; also known as luo han guo (Lakanto brand is good), stevia (SweetLeaf is my favorite) , xylitol, yacón (Sunfood Sweet Yacon Syrup is available on Amazon)

CHOCOLATE & FROZEN DESSERTS Top

coconut milk dairy-free frozen desserts (the So Delicious blue label, which contains only 1 gram of sugar), dark chocolate, unsweetened, 72% or greater (1 ounce per day), Enlightened Ice Cream, Keto Ice Cream: Chocolate, Mint Chip, Sea Salt Caramel, Killer Creamery Ice Cream: Chilla in Vanilla, Caramels Back, No Judge Mint, Mammoth Creameries: Vanilla Bean, nonalkalized cocoa powder, Rebel Creamery Ice Cream: Butter Pecan, Raspberry, Salted Caramel, Strawberry, and Vanilla , Simple Truth Ice Cream: Butter Pecan and Chocolate Chip

BEVERAGES Top

Champagne (6 ounces per day), coffee, dark spirits (1 ounce per day), hydrogen water, KeVita brand low-sugar kombucha (such as coconut and coconut Mojito), Pellegrino or Panna water, red wine (6 ounces per day), tea (all types)

FOODS TO AVOID: The “NO” List Top

Energy-draining foods to avoid,

AVOID REFINED, STARCHY FOODS Top

bread, cereal, cookies, crackers, pasta, pastries, potato chips, potatoes, rice, tortillas, wheat flour

AVOID GRAINS, SPROUTED GRAINS, PSEUDO-GRAINS, AND GRASSES Top

† The Indian variety of white basmati rice is high resistant starch; the American variety is not., barley (cannot pressure cook), barley grass, brown rice, buckwheat, bulgur, corn, corn products, corn syrup, einkorn, kamut, kasha, oats (cannot pressure cook), popcorn, quinoa, rye (cannot pressure cook), spelt, wheat, wheat (cannot pressure cook; pressure cooking does not remove lectins from any form of wheat), wheatgrass, white rice (except pressure-cooked white basmati rice from India†), wild rice

AVOID SUGAR & SWEETENERS Top

agave, coconut sugar, diet drinks, granulated sugar (even organic cane sugar), maltodextrin, NutraSweet (aspartame), Splenda (sucralose), Sweet One from Sunett (acesulfame-K), Sweet’n Low (saccharin)

AVOID VEGETABLES Top

beans* (all, including sprouts), chickpeas* (including as hummus), edamame, green beans, legumes*, lentils* (all), pea protein, peas, soy, soy protein, sugar snap peas, textured vegetable protein (TVP), tofu

AVOID NUTS & SEEDS Top

almonds with peels, cashews, chia seeds, peanuts, pumpkin seeds, sunflower seeds, FRUITS (SOME CALLED VEGETABLES), bell peppers*, chiles*, cucumbers*, eggplant*, goji berries, melons (any kind), pumpkin, squash (any kind), tomatillos*, tomatoes*, zucchini, *must be peeled, deseeded, and pressure cooked

AVOID MILK PRODUCTS THAT CONTAIN A1 CASEIN Top

butter (even grass-fed), unless from A2 cows, sheep, or goats, cheese, cottage cheese, frozen yogurt, ice cream, kefir, milk, ricotta, yogurt (including Greek yogurt), OILS, canola (most is GMO), corn, cottonseed, grape-seed, partially hydrogenated oils, peanut, safflower, soy, sunflower, vegetable

AVOID HERBS & SEASONING Top

ketchup, mayonnaise (except avocado mayonnaise), red chile flakes, soy sauce, steak sauce, Worcestershire sauce

NOTE: Items with an asterisk can be reintroduced in Phase 3 if the skin and seeds are removed, OR if they’re pressure cooked. Vegetarians and vegans can reintroduce legumes (beans and lentils) in Phase 2