Superfoods have exceptionally high concentrations of polyphenols and other antioxidants, earning them ORAC (Oxygen Radical Absorbance Capacity) scores that greatly surpass most other healthy foods.

According to nutrition expert Dr. Steven Gundry, they can help you to look and feel younger and healthier while preventing (and even reversing) disease. Some of them are even great sources of protein.  

Dr. Gundry’s 3 Superfoods You Should Never Eat

Before we get to the list of 15, a word of caution: Dr. Gundry also says that there are hidden dangers in some superfoods, and if you’re on the Plant Paradox Diet you’ll want to be careful. There are 3 superfoods in particular that he says you should never eat: goji berries, chia seeds and wheat grass. 

The problem is that some so-called superfoods also contain lectins, those pesky plant proteins that can cause inflammation and set the stage for a variety of diseases, as well as weight gain.

It’s tricky with the wildly popular goji berries, chia seeds, and wheatgrass. They have very high ORAC values and contain some other goodies too. But they also contain lectins, so if you’re sensitive to lectins then any health benefits these “superfoods” confer could be canceled out.

Superfoods to Eat, According to Dr. Gundry

Don’t despair: there are plenty of delicious, lectin-free superfoods available. Below are the top 15 superfoods that Dr. Gundry recommends you eat. They are 100% Plant Paradox compliant and appear on his “Yes, Please” list. 

To make this list, the foods had to have an ORAC Value of at least 1000. The #1 rated superfood at the end of the list has an off-the-charts ORAC value of 127,000 (hint: start ordering more curry!). The runner up may take the guilt out of some of your favorite treats.

Foods with lower scores had to have significant additional health-boosting properties beyond antioxidants. There’s much more to superfoods than ORAC values, after all. For example, ORAC values do not account for fiber.

Did you know Human Food Bar is rec’d by Dr. Gundry? Discover why he loves us. 

Coconut Oil

An ORAC value of 1070 may not make you want to run out and buy coconut oil. However, coconut oil has so many other health benefits that it belongs on any superfoods list. It’s incredibly rich in fatty acids (medium chain triglycerides, to be specific) that contain a host of medicinal properties. It also tastes great and is incredibly versatile in the kitchen.

Coconut oil is pure saturated fat, which is good for you in moderation. It should be consumed as part of a balanced diet that includes other healthy fats such as grass-fed butter or ghee, olive oil, and fish oil.

Kiwis

Kiwis are also relatively modest in the antioxidant department, but don’t underestimate them: they boost the secretion of Mucin in your gut, and Mucin is a natural lectin blocker. They’re also a great source of vitamins C, K, E and folate, and contain significant fiber. As a bonus, Kiwis are relatively low in sugar. Golden kiwis have slightly more antioxidants than green, including more Vitamin C, but they also have more sugar. Here’s a comparison from Zespri Kiwi.

Green Tea

The health-boosting properties of green tea are legendary. Its potent anti-inflammatory polyphenols can help with everything from weight loss to cancer prevention to skin tone.

How is this possible with an ORAC score of just 1,253? Green tea’s secret to success is that it’s 30 percent polyphenols by weight, and easy to consume. So, even though it’s ORAC value is modest, the sheer quantity of antioxidants it can deliver is high. Drink up!

Macadamia Nuts

Macadamia nuts seem like an indulgent treat (aloha!) and their ORAC score is unremarkable, so how did they make it onto this list?

What makes Macadamias special is that they’ve got the highest Omega-9 content of all nuts. Omega-9s are otherwise somewhat difficult to come by compared to the other Omega fats. Omega-9s are known to be beneficial to your heart, brain, and even mood, and it’s important to balance your Omega fats. These nutrient-dense treats also have essential vitamins and minerals including vitamin A, iron, B vitamins, manganese, and folate.

Kale

No superfoods list would be complete without kale. It’s jam-packed with vitamins: just one cup has 200% of your daily required vitamin A, 200% of vitamin C and 700% of vitamin K. Its antioxidants include quercetin, which has potent anti-viral properties that support your immune system. With 120g of Omega-3s per cup and loads of soluble fiber, kale really does have it all. Did you know kale is also a great source of protein? Just one cup (chopped, raw) has 3g of protein.

Avocados

Avocados are the one and only fruit you don’t have to eat in moderation. They’re low in sugar while being loaded with healthy fats and soluble fiber that promotes healthy gut bacteria. As a bonus, an avocado has almost as much protein as an egg. This superfood is so good for you that Dr. Gundry recommends eating one every day.

Sweet Potatoes and Yams

When you look at the rich orange color of a sweet potato or yam, what nutrient do you think this root veggie is most likely to be high in? If you guessed the potent antioxidant beta-carotene, you’d be right. In fact, sweet potatoes and yams have even more of it than carrots. They’re also high in fiber and contain an array of vitamins and minerals including iron, calcium, and selenium, as well as significant amounts of B vitamins and vitamin C.

Kalamata Olives

With their rich dark color, it’s no surprise that Kalamata Olives have the highest antioxidant content of all olives. You may be wondering why olive oil didn’t make this list. Due to a quirk in the way ORAC values are calculated, extra virgin olive oil has a lowish ORAC score (~300) despite being incredibly rich in antioxidants.

I nonetheless consider extra virgin olive oil to be a superfood, especially since some super premium brands of olive oil have extraordinarily high antioxidant counts.

My favorite is Dr. Gundry’s own GundryMD Polyphenol rich olive oil, which has 30x the polyphenols of regular extra virgin. Read my review, or buy it here to save 37% (or more in bulk). It’s not cheap but it’s backed buy his legendary 90 day money-back guarantee (hint: use it up and if it wasn’t worth the money, return the bottles empty!).

Pomegranates

With their beautiful rich red color, it’s no surprise that pomegranates are loaded with antioxidants. In fact, they have 3x more antioxidants than red wine and green tea including being loaded with Vitamin C.

The juice of this well-known superfood has been used as medicine for thousands of years to treat everything from inflammation to high blood pressure to digestive complaints.

To easily access the fruit: cut one in half, hold it over a large bowl and wack the skin with a wooden spoon. You’ll be amazed how well this trick works.

Wild Blueberries

According to Dr. Gundry. commercial blueberries have gotten so high in sugar over the years that they should be consumed rarely. That’s where wild blueberries come in.

In addition to an impressive ORAC Value of 4,669, the beauty of wild blueberries is that they’re low in sugar (and in calories overall) while being very high in nutrients, including fiber. A cup contains just 84 calories and has 4g of fiber.

Blueberries get their health-promoting properties by way of flavonoids. Specifically, they’re loaded with anthocyanins.

Contrary to what some people have heard, blueberries do not contain lectins. There’s a catch though: blueberries are highly seasonal, and are best consumed fresh and local. Berries that come from overseas (like Chile and Peru) were almost certainly picked underripe, which means they could contain lectins.

Cilantro

Love it or hate it, there’s no denying that Cilantro is a superfood. Weighing in at a healthy 5,121 points, this versatile herb is rich on phytonutrients, flavonoids and phenolic compounds, including vitamins A, K, folate, and potassium.

Cilantro has been used medicinally for thousands of years for everything from cleansing to improving digestion to reducing excess heat in the body. Today it’s also known to protect against cardiovascular disease, colon cancer, urinary tract infections, and heavy metals.

Blackberries

Most people think blueberries are the most antioxidant-rich berry, but with an ORAC Value of 5,905 it turns out blackberries have them beat. Like blueberries, they’re low calories and high in nutrients, including fiber, and they’re loaded with anthocyanins.

Blackberries have a very similar flavor profile to blueberries and can easily be used as a substitute. Next time you reach for blueberries at the store, consider opting for blackberries instead. It’s important to maintain as a diverse a diet as possible because diversity on the plate = diversity in the gut.

Walnuts

When it comes to ORAC values for nuts, walnuts have no competition. In fact, they beat out most other common superfoods foods you’d eat. Walnuts also have the more Omega 3s than any other nut, further solidifying their place on the throne. As a bonus, they’re high in protein and, like most nuts, have some prebiotic fiber.

Chocolate

Dark chocolate is one of the few things in life that seems too good to be true but actually isn’t. With its rich dark color, it’s no surprise that its ORAC Value is so formidable.

In addition to being loaded with polyphenols, flavanols, and catechins, chocolate is high in the minerals manganese, magnesium, copper, and iron. It has an excellent fatty acid profile, being mostly saturated and monounsaturated, with small amounts of polyunsaturated fat.

From supporting heart and brain health to lowering blood pressure, the benefits of chocolate are well established, and many. 

Looking for an healthy way to get more chocolate in your diet? Take a look at our own chocolate-almond-coconut nutrition bar. 

Turmeric

As if to flaunt its potency, Turmeric dazzles with its rich orange color and infuses itself into seemingly everything it touches. This is the king of superfoods, and its ORAC Value of 127,068 should give you every excuse you need to order curry more often.

Few herbs have been studied as thoroughly as Turmeric, and research has proven out its broad health benefits. Many of them stem from its potent anti-inflammatory effects, which can easily rival popular NSAIDs like ibuprofen.

Babab fruit

Last on the list is baobab fruit. Africa’s baobab tree (Adansonia digitata) has become increasingly popular for its high nutritional content and impressive health benefits. For this reason, the baobab fruit is referred to as the superfruit of Africa’s tree of life.

Baobab has an astonishingly high ORAC value of 140,000. Hunter Gather tribes in Africa have relied on baobab to get their vitamins and minerals for thousands of years – and they live longer and with lower levels of disease. That’s why we added baobab fruit to Human Food Bar. 

Prebiotic fiber: Dr. Gundry’s number one superfood

Prebiotic fiber didn’t make the official list of 15 because there are many types of prebiotic fiber and there is no way to assign an ORAC value. But it needs to be mentioned because it’s Dr. Gundry’s #1 superfood.

It’s no secret that Dr. Gundry advocates for gut health, and recommends that you do everything you can to boost your microbiome. For that reason prebiotic fiber, which supports healthy gut flora, is the number one superfood that you should consume every day.

The Plant Paradox diet is rich in foods that contain prebiotic fiber, including cassava flour, baobab fruit, sweet potatoes, yams, yucca root, taro and tiger nuts to name just a few.

But it can still be hard to get enough, especially resistant starch. That’s why we created the Human Food Bar, which contains a broad spectrum of prebiotic fibers and resistant starches.

You can also take Dr. Gundry‘s PrebioThrive formula, which contains a diverse array of prebiotic fibers. Get 40% off when using our Wellness Ambassador link. Savings added automatically. You can also read our review.

Are superfood supplements worth it?

Lots of people on the Plant Paradox diet take superfood supplements to get an extra boost. Dr. Gundry’s advice on superfoods is that you want to consume as many as possible across a broad spectrum.

That’s because there are thousands of species of microbes in your gut, and different species feed on the wildly varying types of fiber contained in the foods you eat. Different colored foods typically contain different nutrients, so consume a “rainbow of foods” every week and you’ll most likely cover all your bases.

There’s definitely no easier way to get more variety than superfood supplements. Dr. Gundry’s Vital Reds, which contains 34 polyphenol-rich superfruits with natural fat-burning ingredients, especially berries, is wildly popular and worthy of your consideration. Read our in-depth review.

Save 30-50% off everything on the when you buy through Wellness Ambassadors like us. Avoid Amazon unless you enjoy paying full retail.

Dr. Gundry’s Protein Hack: Get it from Plants

When people think of high-quality protein sources, plants don’t usually come to mind first. But, some superfoods plants actually contain a lot protein.

Dr. Gundry eats a lot of plants, and they’re one of his primary protein sources. In fact, his favorite protein hack is to choose vegetables with high protein content, including three on this list: avocados, walnuts and kale. Other favorites include all leafy greens of all kinds, mushrooms, pecans and pistachios.

Did you know we are rec’d by Dr. Gundry? Watch the video to see why he loves us. 

FAQs

Stop Lectins Before They Stop You

Lectins are not your friends, and you want to block them from getting into your body. If you’re reading this you’re probably well aware that they can wreak havoc on your immune system and have been implicated in a variety of diseases–as well as weight gain. Wouldn’t it be nice if you could block them from entering your system, altogether?

First Line of Defense: Avoidance

The best way to avoid the harmful effects of lectins is to not consume them in the first place. But unless you plan to starve yourself, realistically it’s going to be hard to do so 100% of the time. 

So where does that leave us? Do what you can to avoid foods with lectins, and add things to your diet that block lectins as much as possible, in order to mitigate their harmful effects. If you like to cook, don’t miss my compilation of Dr. Gundry’s Plant Paradox recipes, as many of them can help you do both.

Nature’s Natural Lectin Blockers

There are plenty of naturally occurring lectin-blocking compounds in common foods, which means you can integrate them into your diet with relative ease.

The top six natural lectin-blocking foods that you should consume more of are okra, crustaceans, bladderwrack (seaweed), pigs feet, cranberries and kiwifruit.

They all come with unique lectin-lectin blocking properties. Read on to learn how they work their magic.

1. Okra: Polysaccharide Powerhouse 

Okra is rich in raw polysaccharide (RPS), a potent compound that has been shown to bind to lectins, effectively blocking their ability to cause cause harm (1), With high concentrations of polyphenols and other antioxidants, okra has been shown to have powerful medicinal properties, including protecting against fatigue (2).

Where to get it: Okra is available fresh at most grocery stores. Get started by whipping up some of Dr. Gundry’s Lectin-Blocking Okra Chips. 

2. Crustaceans: Get a Glut of Glucosamine 

Crustacean skins and shells contain glucosamine, a compound that binds to lectins in wheat (3). Since wheat lectins are known to cause joint problems (4), this lectin blocker is also a common ingredient in supplements for joint health.

Where to get it: The shells of shrimp, crabs, lobster and crawfish contain lots of glucosamine. In fact, glucosamine supplements are often made from them. So next time you make seafood, don’t toss these goodies away. Instead, grind them up and add a little to your dishes. Shrimp shells can also be eaten as is–in fact, many cultures do just that.

3. Bladderwrack: Give Lectins the Slip 

This simple seaweed has been shown to be a potent lectin blocker (5), and studies also suggest it has antifungal properties against Candida yeasts (6). The benefits of Bladderwrack go further: With high levels of mucilage, beta-carotene, iodine, potassium, zeaxanthin, and other organic compounds, this sea creature is potent! It’s been shown to help with digestive issues, weight loss, thyroid conditions, inflammation and more.

Where to get it: Bladderwrack grows on the northern Atlantic and Pacific coasts of the US as well as parts of Europe. So next time you’re at the beach, bend over and grab some Bladderwrack, and head to the kitchen. If you’re landlocked and can’t find it fresh, it’s widely available in supplement form.

4. Pigs Feet: Gross But Good For You

Glucosamine is also naturally occurring in cartilaginous offal (“Offal” is a slightly less unappetizing word for organ meets, animal entrails, etc.). So next time you make stew don’t forget to toss some pigs feet into the broth, or even serve them on their own. They’re great not just for blocking lectins, but for your gut in general. Bone broth also has glucosamine.

Where to get it: Your local butcher shop.

5. Cranberries: Destroy Lectins with D-Mannose 

Cranberries, oranges, peaches and blueberries contain D-Mannose, a powerful natural compound that binds to lectins, including those in legumes (7). Research suggests that D-Mannose can also protect against infections (8). This compound also has broad benefits that go beyond blocking lectins: it can help help maintain urinary tract and gastrointestinal health.

Where to get it: D-Mannose is easy to come by. It’s plentiful in many of the fruits you eat every day.

6. Kiwifruit: Boost Mucin, Block Lectins 

Kiwifruit increases your body’s production of mucin, which helps to form a slippery protective barrier inside your digestive tract (9). The sialic acid in mucin binds to multiple sources of foods containing lectins, blocking them from permeating the wall of your gut. This includes lectins found in wheat (10).

Where to get it: mucin doesn’t occur naturally in foods, per se. Rather, it’s produced by your body, depending on what you eat. Slippery fruits, especially kiwis, have been shown in studies to increase mucin secretion (11).

Lectin Shield: Lectin Blocker In a Bottle

While it’s generally preferred to get nutrients from whole foods instead of supplements, sometimes that’s just not realistic. If you know you’re heading into a lectin-laden meal, or you want to be more aggressive and block lectins around the clock, you may want to consider taking a lectin blocker supplement.

Dr. Gundry’s best-selling Lectin Shield is probably the best choice. It contains most of the ingredients listed in this article, and more.

Lectin Shield Reviews

Based on the hundreds of five-star user reviews people feel great while taking Lectin Shield (it’s reported to help with weight loss, digestion, energy and more). If it doesn’t work for you it’s backed by Dr. Gundry’s famous 90 day money-back guarantee, even if the bottle is empty.

Be sure to buy it through Welless Ambassadors like me because we always get the best prices (typically 30-50% off list). Use this link and the discount will be added automatically.

If you want more information before you buy, you can read my full review of Lectin Shield.    

Best Anti-Lectin Supplement: Lectin Resolve, Lectin Lock and Lectin Defense vs. Lectin Shield

What’s the best anti-lectin supplement? I’ve had people writing in and asking me what I think of other lectin blocker supplements, including Lectin Resolve, Lectin Lock and Lectin Defense. You might be able to find them at Walmart or GNC (but you should avoid them).

How do they measure up to Lectin Shield? The answer is simple: they don’t. They’re all knock-offs of Dr. Gundry’s original formula. It’s cheaper, of course, but the manufacturer is not reputable like GundryMD and that usually means poor quality. For example, Lectin Resolve, which is made by unknown company Performance Improvement Labs, does not even list what the ingredients are. That tells you all you need to know!

Do not entrust your health to shady supplement companies: Go with the original to avoid scams. Plus, when you get Lectin Shield on the Wellness Ambassadors website the prices are about the same anyway.

Citations

1. Cederberg BM, Gray GR. N-Acetyl-D-glucosamine binding lectins. A model system for the study of binding specificity. Anal Biochem. Oct 15, 1979; 99 (1): 221-30. DOI:10.1016/0003-2697(79)90067-8.

2. Freed DLJ. Do dietary lectins cause disease? BMJ. Apr 17, 1999; 318 (7190): 1023-4. DOI: 10.1136/bmj.318.7190.1023.

3. Houser J, Komarek J, Kostlanova N, et. al. A soluble fucose-specific lectin from Aspergillus fumigatus conidia–structure, specificity and possible role in fungal pathogenicity. PLoS One. Dec 10, 2013; 8 (12): e83077. DOI: 10.1371/journal.pone.0083077.

4. Criado MT, Ferreiros CM. Selective interaction of a Fucus vesiculosus lectin-like mucopolysaccharide with several Candida species. Ann Microbiol (Paris). Mar-Apr 1983; 134A (2): 149-54. DOI: 10.1016/S0769-2609(83)80074-X.

5. Hankins CN, Kindinger JI, Shannon LM. Legume Lectins: I. Immunological Cross-Reactions between the Enzymic Lectin from Mung Beans and other Well Characterized Legume Lectins. Plant Physiol. Jul 1979; 64 (1): 104-7. DOI: 10.1104/pp.64.1.104.

6. Ofek I, Beachey EH. Mannose binding and epithelial cell adherence of Escherichia coli. Infect Immun. Oct 1978; 22 (1): 247-54. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC422142/. Accessed July 29, 2016.

7. Wu AM, Jiang YJ, Hwang PY, Shen FS. Characterization of the okra mucilage by interaction with Gal, GalNAc and GlcNAc specific lectins. Biochim Biophys Acta. Feb 23, 1995; 1243 (2): 157-60. DOI: 10.1016/0304-4165(94)00130-P.

8. Xia F, Zhong Y, Li M, et. al. Antioxidant and Anti-Fatigue Constituents of Okra. Nutrients. Oct 26, 2015; 7 (10): 8846-58. DOI: 10.3390/nu7105435.

9. McGuckin MA, Lindén SK, Sutton P, Florin TH. Mucin dynamics and enteric pathogens. Nat Rev Microbiol. Apr 2011; 9 (4): 265-78. DOI: 10.1038/nrmicro2538.

10. Lehmann F, Tiralongo E, Tiralongo J. Sialic acid-specific lectins: occurrence, specificity and function. Cell Mol Life Sci. Jun 2006; 63 (12): 1331-54. DOI: 10.1007/s00018-005-5589-y.

11. Yuan Kun Lee, Kay Yi Low, Kiwifruit (Actinidia deliciosa) changes intestinal microbial profile Microb Ecol Health Dis. 2012; 23: 10.3402/mehd.v23i0.18572.PMCID: PMC3747767

FAQs

Lectin-Free Foods to Eat and Avoid on Dr. Gundry’s Diet

So you’re ready to go lectin-free? You’re going to want the full shopping list for the Plant Paradox diet, including Phase 1 and Phase 2 of the program.

Further below is the full list of lectin free foods approved for by Dr. Gundry, as well as the Plant Paradox food pyramid. The good news is that, although you will have to cut some things out in order to keep your diet lectin-free, he does allow plenty of delicious foods. If you’re looking for a list of what not to eat, jump to lectin-rich foods to avoid.

If you’re new to the diet and have questions, see FAQ section.

I recommend that you bookmark this page on your phone for easy access when you’re at the grocery store or out to eat (it makes it into an app on your home screen).

Yes, You Can Drink Wine on The Plant Paradox Diet!

Dr. Gundry’s Plant Paradox Diet allows you to drink wines high in polyphenols (unlike other diets). If you’re not sure which wines to drink or where to buy them, you’re in the right place. But before we dive in, let’s talk about the role of polyphenols. 

As we age, we become more susceptible to neurodegenerative diseases. But there’s good news. Polyphenols are known for being powerful antioxidants that help combat the oxidative stresses that lead to these diseases. 

Furthermore, grape seeds and skins contain a large variety of polyphenols. Because wine comes from grapes, it contains polyphenols. But the specific amounts of polyphenols in wine depend on the grapes used and how the wine is made. 

In this article, I break down the most common types of wine, which ones to avoid, what to reach for instead, and the top-rated choices you can buy without leaving your house (in every price range). Plus, you’ll learn some expert tips from Dr. Gundry himself on how to identify special wines that are extra high in polyphenols.

So, if you’re looking for delicious Dr. Gundry approved wines high in polyphenols (without crazy amounts of sugar), you’re in the right place. Let’s dive in!

High-Sugar, Low-Polyphenol Wines to Avoid (According to Dr. Gundry)

When it comes to The Plant Paradox diet, there are several types of wine you can immediately cross off your list. While some of them boast impressive health benefits, their high sugar content outweighs any of their potential positives. 

And there are plenty of other types of wine you can enjoy without all that added sugar. 

So, you’re better off not giving these high-sugar wines a second thought and sticking to wines on the “yes” list instead. But before we get to the “yes” list, let’s talk about which types of wine to avoid… and why.

Dessert Wines

Dessert wines range in flavor from dry to overly sweet and come in a wide range of alcohol content. You can also find a bottle at nearly every price point making them a popular choice. 

But, what’s the first thing that comes to mind when you think of dessert? 

Sugar. 

And dessert wines are no different than their food pairing counterparts — full of sugar. So, avoid buying (and drinking) bottles of:

• Banyuls
• Riesling
• Sweet Lambrusco
• Sauternes
• Tokaji
• Vincento

Dessert wines tend to be very high in sugar and low in polyphenols. Which… is why they’re not on Dr. Gundry’s approved wine list for the Plant Paradox Diet.

White Wines

The production process of wine includes a pressing phase where juice gets squeezed out of the grapes. It’s usually the same regardless of the type of wine. But the next step is where white, red, and rosé wines begin to differ.

For white wine, the grape skins end their journey here. So, white wine is fermented without the most polyphenol-rich parts of the grape resulting in an end product that’s low in polyphenols.

Which… is why it’s best to avoid white wine altogether. So, if you’re looking for wines high in polyphenols, avoid buying:

• Sauvignon Blanc
• Moscato
• White Rioja
• Marsanne
• Vermentino

White wine isn’t inherently unhealthy but it’s not as high in polyphenols as it’s red wine counterpart. So, it’s best to avoid white wines and stick to red wines instead.

Rosé Wines

With rosé wines, grape skins are soaked (or macerated) in the extracted juice for a short period of time (usually between 2 and 24 hours). The longer the skins soak, the redder the juice becomes. Which is why rosé wine exists in so many different shades of pink. 

After that, the grape skins are removed and the juice gets fermented. So, like white wine, rosé wine has fewer polyphenols than their red counterpart because they’re fermented without the skins.

So, if you’re looking for wines high in polyphenols, it’s best to avoid buying bottles of:

• White merlot
• Pink Moscato
• White Zinfandel
• Carignan rosé
• Syrah rosé

The color of rosé wine depends on how long grape skins get soaked (or macerated) in grape juice prior to fermentation. Because of this, they tend to be lower in polyphenols than red wine.

The “Yes” List: Opt for a Glass of These Wines Instead

Now that you know what not to drink, let’s move on to the good stuff — the best wines high in polyphenols (and low in sugar). I know it seems like we crossed a TON of wines off our list, but there are hundreds of other types you can still enjoy (in moderation, of course). 

We’ll talk about how to find the highest polyphenol content wines in a bit. But for now, let’s focus on understanding the different types of wine you CAN drink on The Plant Paradox Diet.

Red Wines

As I mentioned earlier, white and rosé wines go through the fermentation process after the grape skins get removed. On the other hand, red wine goes through that process with the nutrient-rich skins included. 

So, the benefits of polyphenol-rich grape skins get passed along to the finished product. Which makes red wine a spectacular match for The Plant Paradox Diet and anyone searching for wines high in polyphenols. 

Next time you’re in the mood for a tasty (and guilt-free) glass of wine, reach for:

• Sangiovese
• Nebbiolo
• Pinot Noir
• Bordeaux
• Grenache

The nutrient-based benefits of grape skins pass on to the final product you end up drinking. Which… is why they’re included on Dr. Gundry’s “yes” list for the Plant Paradox Diet.

True Sparkling Wines

If you’re not in the mood for red wine, you’re not completely out of luck. True sparkling wine is fermented (or double-fermented) in the bottle. Dr. Gundry says these types of wines are okay on special occasions. 

However, there are a lot of “fake” sparkling wines out there mixed with other types of wine and mass-produced in large vats (rather than in the bottle). While these are easier on your wallet, they usually contain high amounts of sugar. So, it’s best to avoid these and opt for higher-end. 

Stick to sparkling wines labeled “Method Champagnoise, Method Tradicional, or Traditional Method” as these are processed correctly in the bottle and not mixed with other types of wine. 

So, next time you’re in the mood to celebrate, grab a bottle of:

• Brute (low sugar)
• Extra brute
• Brute naturalé
• Italian Asti

Truly fermented (or double fermented) sparkling wines don’t contain a lot of sugar, so Dr. Gundry says they’re okay on special occasions.

Pro-Tips for Scouting Out Wines High in Polyphenols

While there are plenty of wines on the “yes” list, there are a few simple tricks you can use to find the best wines high in polyphenols. As Dr. Gundry explains in his video, specific regions yield higher polyphenol-content grapes.

And there are specific phrases you can look for on the bottle to ensure you’re making the smartest choice. So, watch the video below to learn more about Dr. Gundry’s approach to scouting out the best “yes” list wines high in polyphenols.

High Altitude – Higher Polyphenol Content

As Dr. Gundry explains in his video, grapes grown at higher altitudes have more protective systems in place that get passed along to the finished product. So, for an extra nutrient-boost, look for the “high altitude” label or choose wines from the following regions:

• Northern Italy (near Switzerland)
• Switzerland
• Argentina
• Maipo Valley, Chile
• Austria
• Tempranillo

The Best Low-Sugar, High-Polyphenol Wines You Can Buy Without Leaving Your House

Now that you know what types of wine are highest in polyphenols and what to look for, you’re probably wondering where to buy them. Below, you’ll find a breakdown of the best-rated wines in every price range. From a dirt cheap Spanish Borsao Tinto to a bank-breaking French Vieux Chateau Certan (hey, YOLO!), there’s something for everyone. 

Wine.com is one of my favorite places to buy wine online. They offer fast shipping and you always know exactly when your wine ships out. Plus, you can sign up for their StewardShip program ($49/year) for free shipping. It’s like Amazon Prime… but for wine!

Their wide selection makes them one of the top choices when you’re looking for something new without having to leave the comfort of your house. AND new users can save $20 off a purchase of $100 or more by entering the code NEW2020 at checkout!

1. Malbec

Malbec is known for having bold flavors and a decadent texture without all the added sugar. These grapes originated in Bordeaux, France but made their way to Mendoza, Argentina in the 1860s (bonus: both locations are high-altitude!). Malbec pairs well with dark meat, lean red meat, cheese dishes, and vegetables.

Budget-Friendly

Alamos Malbec 2018 from Mendoza, Argentina
$13.00

2. Merlot

Merlot is a dry, red wine known for hints of approachable fruity flavor and earthy tones. These grapes are dominant in Bordeaux, France but also thrive in other regions like Napa Valley, California. It pairs well with chicken, other light meats, and roasted vegetables.

Budget-Friendly

Santa Ema Reserve Merlot 2017
$15.99

3. Cabernet Sauvignon — One of the Three Top Wines High in Polyphenols

Cabernet sauvignon is best known for its ability to age well for decades at a time creating bold and concentrated flavors. These grapes flourish in places like France, Chile, and California. And in the late 1990s, DNA profiling showed these grapes originally came from the crossing of Cabernet Franc and Sauvignon Blanc in the 17th century. 

Cabernet Sauvignon pairs well with red meat, lamb, and tuna, and tastes great when used in sauces and reductions (but be sure to avoid pairing it with pasta).

Budget-Friendly

Catena Cabernet Sauvignon 2017
$22.00

4. Zinfandel

Zinfandel grapes thrive in many regions of California due to its unfounded ability to adapt to different climates. However, Zinfandel was born in Croatia and later made its way to southern Italy. This is a dry, red wine known for its spicy, fruity, and bold flavors. Zinfandel pairs well with any type of meat like lamb chops or porterhouse steaks.

Budget-Friendly

7 Deadly Zins Zinfandel 2017
$15.99

5. Syrah/Shiraz — One of the Top Wines High in Polyphenols

Syrah, known as Shiraz in different parts of the world, is a dry, fully-opaque red wine. It’s famous for its rich color and savory aromas. Syrah grapes are the most widely grown plant in Australia where they’re imported to places like Washington and California waiting to be made into a delicious and luxurious wine for you to enjoy!

Syrah pairs well with delicate foods and flavors like lamb, smokey cheeses, and vegetables.

Budget-Friendly

Smoking Loon Syrah 2017 from Chile
$10.99

6. Sangiovese

Sangiovese is famous for offering the perfect combination of fruity flavors and earthy tones. It’s considered one of Italy’s most elite grapes and produces some of the top wines in the country. Sangiovese is a dry, medium-body red wine that pairs well with pasta and pizza dishes.

Budget-Friendly

Avignonesi Rosso di Montepulciano 2017
$18.99

7. Nebbiolo

Nebbiolo is named after the autumn fog that rolls through the hills of Italy. It’s one of the most popular varieties in the region surrounding Piedmont, Italy. Furthermore, some growers in California are experiencing success growing these decadent grapes.

Nebbiolo is an acidic, full-bodied wine that has a translucent appearance and pairs well with italian cheeses, garlic dishes, and tomato-based sauces.

Budget-Friendly

Damilano Marghe Nebbiolo Langhe 2016
$27.99

8. Pinot Noir — One of the Three Top Wines High in Polyphenols

Pinot noir grapes are known for being difficult to grow. It’s a dry, red wine with notable flavors like strawberry, raspberry, and cherry. Pinot noir has a pale red appearance and as it ages, it combines fresh earthy flavors with savory spices and other dried fruits.

It pairs well with a wide range of food like salmon, tuna, chicken, beef, duck, and mushrooms.

Budget-Friendly

Vina Leyda Pinot Noir 2017 from Chile
$17.99

9. Bordeaux

Bordeaux is one of the most commonly known wine blends around the world. It started in France and quickly spread due to its dense color, bold aroma, and fruity + earthy flavors. Blends from France tend to lean to the earthy side while blends from elsewhere taste more fruity.

Bordeaux pairs well with heavy meats like steak and lamb and some blends pair well with savory lean meats such as pork and duck. You could also include sides like potatoes, roasted vegetables, and mushrooms.

Budget-Friendly

Aia Vecchia Lagone Toscana 2017
$15.99

10. Grenache

Grenache grapes thrive in warm, meditteranean climates with a lot of sunlight (more sunlight = more polyphenols). It’s a dry, full-bodied red wine that tends to be lighter in color. Wines made with grenache grapes are full of flavorful fruity undertones.

Grenache pairs well with grilled meats like beef, pork, and chicken as well as hearty dishes like moderate to non-spicy Asian meals.

Budget-Friendly

Borsao Tinto 2018 from Spain
$9.99

11. True Sparkling Wines

Sparkling wines, when processed correctly, contain natural carbonation and are known for the sound they make when you open the bottle. These wines tend to pair well with foods like Brie cheese, fish, grilled veggies, and buttercream sauces.

Prosecco

Bisol Cartizze Prosecco Superiore 2018
$47.99

Find Your Next Favorite Wine High in Polyphenols, Today!

Wine.com has a phenomenal search feature that allows you to search by region. So, if none of the wines on this list sound good, you can start by searching based on the high-altitude regions Dr. Gundry recommends in his video.

From there, you can filter by type, price, rating, and bottle size. But, make sure you stick to red wines rather than rosé or white as they’re higher in polyphenol content and lower in sugar. Click here to start shopping, now!

FAQ

Everything You Need to Know About Dr. Gundry’s #1 Superfood

It’s no secret our bodies need fiber to function properly.

But most people don’t end up getting enough through the normal foods they eat on a daily basis. And if you’re following the Plant Paradox diet and avoiding harmful lectins, your list of high-fiber foods is even smaller.

Going further, understanding the different types of fiber isn’t always easy. Which types are prebiotic? Are there any types of fiber I should avoid? How can I easily add more of the right types of fiber to my diet?

If you’re not sure how to answer those questions, you’re in the right place.

Today, we’re going to cover the main types of fiber, where you can find them, how much you’re supposed to eat every day, the best lectin-free prebiotic superfoods, and what popular prebiotic foods to avoid on Dr. Gundry’s diet.

And the best part? I link to Plant Paradox recipes rich in each of the 11 prebiotic fiber-rich foods we’ll discuss so you’ll never run out of creative ways to add them to your diet.

Let’s get started!

Probiotic vs Prebiotic — What’s the Difference?

To understand the role of prebiotics in your diet and overall gut health, it’s important to know the difference between probiotics and prebiotics. They sound similar, but they’re not one in the same.

Probiotics are living microorganisms that may survive the journey to your large intestine, and if they do will continue to act as good bacteria in your gut. Furthermore, consuming probiotics(in food or supplements) promotes the growth of naturally occurring healthy bacteria (1).

Prebiotics, on the other hand, are a fibrous material and help probiotics grow and thrive (2). But as humans, our bodies don’t break them down or absorb them.

They actually travel throughout your entire digestive tract until they meet up with healthy bacteria (aka probiotics) that can break them down in order to absorb them and their nutrients.

So, the two work hand in hand to create a healthy and balanced bacterial environment within your body. Which… is why it’s essential to give your body enough of both.

Understanding the Different Types of Dietary Fiber

Now that you know what prebiotics are, let’s talk about the different types of fiber and which ones contain the prebiotics your body relies on for a healthy and balanced digestive system, gut, and overall microbiome.

Soluble Fiber

This type of dietary fiber dissolves in water and is digested by the bacteria and microorganisms living in your colon (probiotic bacteria) (3). Soluble fiber is prebiotic and an important part of a healthy diet because it helps:

• Normalize the digestive process, slowing it down if needed
• Block the digestion and absorption of fat in your body
• Feed and support friendly bacteria living in your body
• Stabilize and balance your blood sugar
• Prevent your body from digesting cholesterol
• Make you feel full and satisfied after a meal

Insoluble Fiber (Non-Prebiotic)

Insoluble fiber doesn’t dissolve in water. So, it passes through your body unchanged (4). While that may sound bad, it actually plays a large role in the overall wellbeing of your digestive system.

Although insoluble fiber isn’t prebiotic, it still plays a large role in maintaining a healthy gut and digestive system. Going further, it helps:

• Speed up the digestion process
• Prevent constipation
• Promote regular bowel movements
• Lower your risk of hemorrhoids and cancer
• You feel full and satisfied after a meal

Resistant Starch

Resistant starches are a third type of fiber that behaves like both soluble and insoluble fiber (5). They’re not easily digested so they stay intact through the small intestine until they reach the large intestine.

From there, they’re digested as a prebiotic helping your “gut buddies” thrive. Resistant starches are known for:

• Lowering your daily caloric intake by keeping you fuller… longer
• Reducing the amount of fat your body stores
• Boosting your metabolism
• Promoting healthy gut bacteria

How Much Fiber Should You Eat On a Daily Basis?

Superfoods contain high levels of essential nutrients, antioxidants, and polyphenols making them some of the most nutrient-dense foods on the planet. According to Dr. Gundry, they help you feel better, look better, and avoid (or reverse) adverse diseases.

And he considers prebiotic fiber to be his #1 superfood.

With that being said, it’s important to take extra steps to ensure you’re giving your body the things it needs to thrive. Plus, in doing so you’ll feel better and reduce your risk of harmful diseases.

The recommended daily intake of fiber for adults is 14 grams per 1000 calories you eat (6). About 25% of your fiber intake should be soluble (or prebiotic).

But, Dr. Gundry notes that daily dosages of 15 grams or more may cause an upset stomach or diarrhea until your body adjusts. So, it’s important to increase your intake slowly and observe how your body reacts.

The Best Prebiotic Foods (+ Tasty, Lectin-Free Recipes!)

Now you know everything you need to know (and then some) about prebiotics and their role in overall digestive and gut health. So, now it’s time to dive into the good stuff.

Most high-fiber foods contain some combination of the different types of fiber. And it’s important to get a healthy balance of both. So, in this section, we’ll walk through:

• Each of the best prebiotic foods (all lectin-free)
• What types of fiber (and how much) each one contains
• Plus healthy (and tasty) lectin-free recipes so you can easily add each one to your diet

Let’s get to it!

1. Flaxseed

Each tablespoon of flaxseeds contains 3 grams of fiber. 20%-40% of this is soluble and the other 60%-80% is insoluble. So, this is a great source of both prebiotic fiber and insoluble fiber.

These cinnamon flaxseed muffins are an excellent (and delicious) way to add more flaxseed to your diet.

2. Okra

One serving of okra contains 3 grams of fiber. Okra’s split about 50/50 in terms of soluble and insoluble fibers. So, while it contains the same amount of fiber as flaxseed, okra contains more prebiotic fibers.

Consider cooking up these baked okra chips for your next healthy snack!

3. Broccoli

One cup of broccoli has about 2.5 grams of fiber, along with numerous essential minerals. Over half of broccoli’s fiber is soluble, making it an excellent source of prebiotic fiber.

Although broccoli is known for being the “gross” food nobody wants to eat, this roasted broccoli recipe is delicious, lectin-free, and high in fiber (thanks to the broccoli and onions!).

4. Artichokes

Half a cup of artichoke hearts contains a whopping 7 grams of dietary fiber. Furthermore, a whole artichoke has just over 10 grams of fiber.

Although artichokes are richer in insoluble fiber, they’re also a great source of prebiotic fiber (thanks to inulin – another type of prebiotic fiber). These baked “fried” artichoke hearts are an easy and delicious way to add them to your diet.

5. Garlic

One serving of garlic (around one cup) has around 3 grams of dietary fiber. Around 20% of garlic’s fiber is soluble, but the wide variety of uses makes it an excellent way to add prebiotic fiber to your diet.

One of my favorite lectin-free garlic recipes is this root vegetable lasagna.

6. Onions

One medium onion has about 2 grams of fiber. Furthermore, around 20% of that fiber is prebiotic thanks to high levels of inulin and another type of prebiotic fiber called fructooligosaccharides (FOS).

This celery soup recipe is one of many easy ways to “sneak” more onions into your diet.

7. Avocados

One cup of sliced avocado contains a whopping 10 grams of dietary fiber. It’s also important to note avocados are high in monounsaturated fat. While that sounds alarming, it’s actually considered a healthy type of fat when consumed in appropriate amounts.

Around 40% of the fiber in avocados is soluble (prebiotic) while the remaining 60% is insoluble.

If you’re anything like me, raw avocados are delicious on their own. But, this mint chocolate chip avocado ice cream is another delicious way to add more avocado to your diet.

8. Cocoa

Who knew, but just one tablespoon of cocoa powder contains around 2 grams of fiber! About 20% of cocoa powder’s fiber is soluble with the other 80% being insoluble. But, the many incredible and delicious uses makes it an easy way to add more prebiotic fiber to your diet.

This flourless chocolate-almond butter cake is a tasty and healthy way to add more cocoa powder to your daily routine.

9. Green Bananas

One green banana has between 2.5 to 3 grams of fiber. This is due to the high levels of pectin and resistant starch that’s apparent before the banana ripens. About 20% of that fiber is prebiotic in nature, which is what gives green bananas their many health benefits.

It’s important to note that as bananas ripen, the resistant starch turns into sugar. So, eating green bananas is an easy way to avoid sugar and get more fiber.

This delicious plant paradox smoothie is a great way to get more green bananas and add more prebiotic fiber to your diet. You can also turn to our own Human Food Bar, which contains a full serving of green banana flour (and it’s delicious!).

10. Blueberries

One cup of blueberries contains nearly 4 grams of fiber. Around 85% – 90% of that fiber is insoluble but they’re still an easy way to get more prebiotic (soluble) fiber on a daily basis. And they’re low in calories, so you’ll feel full without getting a lot of unhealthy carbohydrates in the process.

Dr. Gundry’s blueberry pancakes make an excellent and tasty lectin-free breakfast (or breakfast for dinner – my favorite!).

11. Sweet Potatoes

One cooked sweet potato has between 7.5 grams and 8 grams of fiber. Around 20% – 25% of this fiber is soluble (prebiotic). So, sweet potatoes are a great way to get the right ratio of soluble to insoluble fiber.

Plus, they’re delicious! This veggie curry and sweet potato noodle recipe is a fresh take on sweet potatoes and noodles.

The Best Prebiotic Foods to AVOID (According to Dr. Gundry)

With eleven lectin-free superfood options rich in prebiotic fiber, you have a LOT to choose from. But, not all prebiotic superfoods are lectin-free.

In fact, many of the most popular choices aren’t on Dr. Gundry’s approved food list. So, it’s important to know which prebiotic foods to avoid.

These lectin-filled foods include:

• Potatoes
• Whole wheat
• Oats
• Rice
• Barley
• Beans, lentils, and legumes
• Peas

What About Prebiotic Fiber Supplements?

Prebiotic fiber supplements are an easy and science-backed way to add more prebiotics to your diet. They help boost your microbial diversity while making you feel better on a daily basis.

While we covered a lot of different prebiotic foods, they don’t always fit in everyone’s daily routine. So, if you struggle to get enough prebiotics on a regular basis, supplementation is a great option.

And there’s no such thing as too much prebiotic fiber (hunter-gatherers, who have literally zero digestive disease eat more than 3x what Westerners do). So, whether you struggle to increase your prebiotic intake or are looking for an easy way to add even more, Dr. Gundry’s PrebioThrive is the way to go.

I believe it’s the best prebiotic supplements on the market, for the simple reason that it combines the top 5 prebiotic fibers you find in popular supplements into a single formula. That’s important, because the more types of fiber you consume, the greater your microbial diversity will be.

Read my Gundry MD Prebiothrive review for a deep dive. Or if you’re already ready to start shopping, buy it on the Wellness Ambassadors website to save up to 40% or more. Avoid Amazon and the main Gundry MD site unless you enjoy paying full retail.

Start Eating Your Way to a Healthy Gut, Today!

As you’ve seen, there are countless ways to add prebiotic fiber to your diet so you can diversify and maintain a healthy microbiome full of the best “gut buddies” around. Your gut will thank you and you’ll feel better on a daily basis.

Check out the full list of Dr. Gundry-approved Plant Paradox recipes for EVEN more ways to add the best prebiotic foods and other essential nutrients to your diet, today.

FAQs

Popular posts for you…

• Highest Polyphenol Olive Oil: Gundry MD vs. Apollo
• Plant Paradox Meals and Recipes (Complete Collection!)
• Top 15 Lectin Free Superfoods Dr. Gundry Recommends 
• 6 Natural Lectin Blockers (and How to Get More of Them)

Citations

1. “Prebiotics, probiotics and your health” – The Mayo Clinic. 21 May 2019.

2. “What You Need to Know About Prebiotics” – Colombia Surgery. 9 February 2017.

3. “Soluble vs. Insoluble Fiber: MedlinePlus Medical Encyclopedia” – Medline Plus. 21 June 2018.

4. “Dietary fiber: Essential for a healthy diet” – The Mayo Clinic. 16 November 2018.

5. “Research: High Fiber Diet Helps Ward Off Health Troubles” – Cleveland Clinic. 25 April 2019. 

6. “Improving Your Health With Fiber” – Cleveland Clinic. 15 April 2019.

Healthy Sweeteners Approved By Dr. Gundry

Is it really even possible for a sweetener to be healthy? Yes, actually–as long as they contain prebiotic fibers and are free of lectins. Sweeteners like inulin, which Dr. Gundry recommends, are also great food for feeding your gut bacteria. They do need sugar to live, after all.

We all want a little something sweet from time to time and if we deprive ourselves entirely of sweet flavors, it can a make a new diet more stressful and harder to sustain. The good news is that as long as you select sweeteners that are primarily prebiotic fiber or completely calorie-free, you don’t actually have to sacrifice as much as you might think.

Zero Calorie Sweeteners – Too Good to Be True?

It’s been said that the sweet taste of sugar substitutes can trick your body, pushing it into the same metabolic state that sugar does–including secreting insulin. So if you’re prone to weight gain and/or have blood sugar issues, you should ask your doctor or a nutritionist how much is healthy. The rest of us can safely consume them in moderation.

Chicory Root: The Miracle Sweetener

Yes, remarkably, there are a few natural sweeteners that have significant quantities of prebiotic fibers. At the top of the list is Chicory Root fiber (which has a whole lot of inulin). Dr. Gundry’s recommended brand is Just Like Sugar.

Sugar Alcohols: It’s Complicated

Sugar alcohols still have some sugar, which makes them effectively low in sugar compared to other sweeteners. They also happen to be good for your teeth, and some, such as Erythritol, can even promote healthy gut bacteria.

By the same token, many peoples’ microbes don’t react well to the polyols in sugar alcohols. There’s only one way to find out, of course, unless you happen to know that you’re sensitive to polyols (if stone fruits or cauliflower disagree with you, that’s a sign). Swerve is Dr. Gundry’s favorite brand of Erythritol.

Stevia: Great Taste, Comes with Health Benefits 

This popular sweetener has become ubiquitous. It is generally considered to be safe but what’s less well known is that it actually has health benefits, including controling blood sugar and insulin levels, and lowering blood pressure. Try the Sweetleaf brand.

Monk Fruit Is a Wise Choice 

Monk Fruit (AKA Luo Han Guo) is a small gourd resembling a melon that’s native to South East Asia and has been consumed there for centuries. It’s pretty amazing stuff, really. One of its main benefits is that, unlike every other option, it rarely causes digestive discomfort.

On the other hand, it has no prebiotic fibers. Unless you have a very sensitive stomach, you may want to try sweeteners with prebiotic fibers before using monk fruit. If you’re sensitive to sugar alcohols, get pure extract as some of their products contain erythritol.

Time to Cook Some Lectin-Free Desserts! 

Now that you know all about sweeteners, you may be looking to cook some lectin-free deserts. Our interactive meal planner has dozens of Plant Paradox recipes available, and has gotten rave reviews from the Plant Paradox community. Grab Dr. Gundry’s Plant Paradox shopping list before you head to the store, and then get cooking!

An Age Old Question, Answered

Wanting to live to a ripe old age while still enjoying the benefits of youth is a paradox indeed. So how do we solve it?

The Longevity Paradox answers this question and many more. Having worked with thousands of patients Dr. Gundry has learned that the diseases we associate with aging are actually a byproduct of lifestyle choices made over the course of our lifetimes.

More On Microbes 

In The Plant Paradox, Dr. Gundry discussed the role of microorganisms in health and longevity. In The Longevity Paradox, he goes deeper, charting a new path for how to age well by supporting the microorganisms alive within us.

The microbial composition of our microbiome largely determines the state of our health, especially as we age. Weight gain, Alzheimer’s, skin conditions and more are closely linked to the health of your microbiome.

Powerful Anti-Aging Supplements

Could slowing down the aging process be as simple as popping some pills? The allure of of anti-aging supplements is irresistible, regardless of your age, and when it comes to making recommendations Dr. Gundy does not disappoint. He’s a big believer, and takes over a dozen different dietery supplements daily. That might seem like overkill but there’s no denying that the man is aging well. That said, he does not insist that you take as many has he does.

Dr. Gundry dedicates an entire chapter to supplements in the The Longevity Paradox, going beyond what he covered in The Plant Paradox. He recommends that his patients begin with his foundational formulas, which provide a powerful health and nutrition boost, regardless of your particular condition and age.

His program includes a lectin-blocker, super-potent antioxidant formulas, and a prebiotic fiber blend with an advanced and proprietary formulation. People report significant boosts in energy and mental clarity, weight loss, improved digestion and more.

Start with his foundational program and see how you feel, and then add more targeted supplements if need be. You can read my guide to Dr. Gundry’s supplements to learn more.

Be sure to buy everything at the Gundry Wellness Ambassadors website (links below) because these premium supplements are not cheap and everything there is sold at 30 to 50% off list price. Everything is backed by Dr. Gundry’s legendary 90 day money-back guarantee.

Find the right supplement for you: 

🏃‍♀️Weight management
TriTrim (blocks sugar, carb and fat absorption)
Metabolic Advanced  (supercharge your metabolism)

⚡️Boost Energy 
Energy Renew (stimulant free energy booster)

🥘 Better Digestion 
Bio Complete 3 (combines pre, pro and postbiotics into one–pure genius)
Total Restore (repair and protect your gut)
Lectin Shield (protection from plant lectins)
PrebioThrive (microbiome booster)

😇 Overall health and wellness
Vital Reds (concentrated polyhenols)
ProPlant Complete Shake (plant protein and prebiotic fiber blend)
Power Blues (anthocyanin polyphenol powerhouse)
Polyphenol Olive Oil (30x more polyphenols

The Longevity Paradox Diet, Foods and Recipes

In the Longevity Paradox, Dr. Gundry recommends consuming a diet that consists of healthy, lectin-free foods that are high in prebiotic fiber. In other words, he recommends the Plant Paradox Diet. However, he does place a special emphasis on superfoods with anti-aging properties. While these are important for everyone, they are especially valuable for folks looking to slow or reverse aging. See my article on Dr. Gundry’s 15 recommended superfoods and the complete list of Plant Paradox foods.

All Plant Paradox recipes are approved for the Longevity Pardox diet. I’ve compiled them all here.

It’s Never Too Late to Start Aging Like Tom Cruise

OK, aging like Tom Cruise is a lot to ask. But you’ll still be delighted to learn that no matter how old you are it is never too late to slow down aging by proactively supporting the microbes in your gut: Keep the good ones alive and you will thrive.

The Longevity Paradox is a fresh new look at the science of aging, including a nutrition and lifestyle plan that goes even deeper than what was revealed in the Plant Paradox Diet.

From a plan for reversing disease to hacks that can help anyone help look and feel their best.

Order The Longevity Paradox

Order The Longevity Paradox today on Amazon.

You may be wondering where Dr. Gundry stands on saturated fats, omegas and more. Here’s some general information about fats and oils, and a quick rundown of which are recommended for the Plant Paradox diet.

Dr. Gundry’s Olive Oil Recommendation 

Olive oil is a great way to boost your polyphenol intake. It’s Dr. Gundry’s favorite oil, and he recommends consuming it daily. In the summer of 2019 he launched his own line of of olive oil under the GundryMD brand. With 30x the polyphenols of other brands, it’s an antioxidant powerhouse–and it tastes great, too.

You can read my GundryMD olive oil review or buy it on the Gundry Wellness Ambassadors website, where it sells for 33% off. It’s not cheap, but it’s backed by Dr. Gundry’s famous 90-day money-back guarantee. Buy a bottle (or three!) and use it all, and if you don’t think it was worth it, you can return the empty bottles for a full refund.

Saturated or unsaturated? What does Dr. Gundry say?

When it comes to fats, it’s all about variety and balance. For example, you want both saturated and unsaturated fats, in just the right proportions. Coconut oil is good for you, but don’t live off of it because it’s pure saturated fat (you can balance things out by substituting MCT oil some of the time). 

Somewhere in the middle is grass-fed ghee, a mostly saturated fat that Dr. Gundry recommends. In addition to having a more balanced ratio of saturated to unsaturated fat, grass-fed ghee has a superior omega profile, including surprisingly high levels of Omega 3 fats. 

The greater the variety of fats in your diet, the better your microbiome’s biodiversity will be. There’s a good chance you can increase fat your intake substantially, without putting on additional weight (and you’ll feel full longer and be less likely to crave carbs). So eat up, and enjoy!

What about Omegas?

Like with saturated/unsaturated, you want the right proportion of omegas. More is not necessarily better unless they’re Omega 3’s.

Getting Omega 3’s in quantity is usually the biggest challenge for most people. Again, make sure your ghee is grass-fed and consume plenty of flax, hemp and algae oils. And don’t forget fish oil, of course.

There are also different types of Omega 3’s, with ALA, EPA and DHA being the most important. You want to consume all of them, so be sure to vary your sources. 

You’ll likely have no trouble getting enough omega 6’s, but don’t forget about Omega 9’s, which are available in high concentrations in macadamia nut oil (they’re also rich in monounsaturated fats). Dr. Gundry is a big fan of macadamia nut oil. It’s also great to cook with.

Rare-ish superfood oils

All the fats and oils including in the Plant Paradox diet contain a wide variety of polyphenols and other antioxidants. But, there are some specialty oils with extra high concentrations that you don’t want to miss out on.

For example, red palm fruit oil (not to be mistaken with palm oil) is extremely rich in antioxidant powerhouses Vitamin A (beta-carotene), and Vitamin E (tocopherols and tocotrienols). Perilla oil has some of the highest concentrations of n-3 linoleic acid, which reduces inflammation.

The more variety of fats and oils, the merrier

The most surefire way to reap the myriad benefits of fats and oils is to stock your pantry with all of them and use them all with at least some regularity. Bonus: Most are good for cooking and taste great, and will bring variety to your meals.

While the many of the oils you’ll want are available at Whole Foods, there are others that are much more difficult to come by, such as macadamia, red palm fruit, grass-fed ghee, algae and perilla (cooking oil, NOT topical oil). You will most likely have to shop for them online. To see all the fats Dr. Gundry recommends, see the list of foods for the lectin-free diet.

Let’s Start Cooking!

Now that you know all about healthy fats and oils Dr. Gundry recommends for the Plant Paradox diet, you may be ready to get cooking. Head over to our interactive meal planner to get dozens of Plant Paradox recipes, all for free.

Get Inspired: Learn from the Master Himself 

One of Dr. Gundry’s many talents is cooking, and when it comes to making videos on the subject the man has talent. Not only does he love to cook and have serious skills, he’s also a natural entertainer.

Lots of heath gurus talk a good game about the importance of preparing healthy meals, but fully outsource the creation of recipes and cookbooks to others. Few get hands-on and show you that they’re following the program themselves, and how you can too. You can tell that he’s been personally involved every step of the way.

Here are Dr. Gundry’s top five cooking videos, ranked by number of views, including several Plant Paradox recipes. You can find the complete Plant Paradox recipe collection here on our site.

Green Egg Sausage Muffins

According to Dr. G., breakfast should be a way to deliver healthy fats, proteins and greens into your body. That said, he acknowledges that no one is going to eat an olive oil vinaigrette salad for breakfast. That’s why he came up with his Green Egg Sausage Muffins.

Portobello Pizza

Who doesn’t love pizza? No one, but the truth is pizza just isn’t that healthy. Dr. Gundry calls it a “gut bomb”. The good news is that there is a way to eat pizza while still nourishing your body. This could be the most creative use of portobello mushrooms you’ve ever seen.

Plant Paradox Blueberry Pancakes

Sometimes you just need an indulgent breakfast. The trouble with traditional blueberry pancakes is that they’re loaded with lectins. Fortunately, Dr. G. has come to the rescue again. These blueberry pancakes are as healthy as they come, without compromising on taste.

Miracle Noodles (shirataki noodles): How To Cook Them

With zero carbs and calories and loads of prebiotic fiber, these miracle noodles are true to their name. Please your palette and nourish your microbiome in one fell swoop! Just make sure you cook them Dr. Gundry’s way, and not according to the instructions on the package. Watch to find out why!

Plant Paradox Mint Chocolate Chip Ice Cream

Healthy ice cream? Yes, please! The secret ingredient in this tasty treat is avocado. Add coconut milk, fresh mint, coco power and chocolate and you’ve got one seriously delicious dessert. This recipe is a good reminder that being on the Plant Paradox diet doesn’t mean you have to deprive yourself. You just have to get a little more creative in the kitchen.

Fun Facts About Dr. Gundry

Dr. Gundry’s groundbreaking research turned modern nutrition science on its head, and his insights into the toxic effects of lectins have helped hundreds of thousands of patients, globally, including many who’ve been failed my modern medicine. He’s best known as the author of the best selling book The Plant Paradox, but there’s much more to him than that.

1. He Put a Pig’s Heart In a Baboon–And It Actually Worked 

As a cardiologist, Dr. Gundry has no shortage of impressive professional accomplishments related to the human heart, including setting multiple records:

• Kept a baboon with a transplanted pig’s heart alive for 28 days, a world record
• Performed more infant and pediatric transplants than anyone else in the world
• Has performed operations in more than 30 countries worldwide, including charitable missions to developing countries
• Pioneered robot-assisted surgery

2. He Has a Superb Sense of Style

In addition to being serious about human health, Dr. Gundry is serious about style. Especially when it comes to his glasses and ties. Not only do they always match perfectly, he seems to never repeat the same combination twice. Just how many pairs of glasses and ties does he have? Bonus points for being man enough to sport pink and purple.

3. Dr. Gundry’s Patients Are Famous 

Working out of the Center for Restorative Medicine in Palm Springs, CA, Dr. Gundry is the personal physician to some of the worlds most prominent celebrities. His roster includes Tony Robbins, Alan Arkin and Usher, who famously lost over 30 pounds while on his program. In July of 2018, Kelly Clarkson made headlines when she lost 37 pounds while on the Plant Paradox diet–without even trying.

4. He’s Kind of Famous, Too 

Dr. Gundry is a prominent cardiothoracic surgeon, a nutritionist, a Yale graduate and the author of the best selling books The Plant Paradox and Diet Evolution, as well as associated cookbooks. He brought the lectin-free diet to the masses and his work has been featured in the Washington Post, Harvard Health Blog, Shape Magazine and more.

Learn More About Dr. Gundry

To learn more about Dr. Steven Gundry’s philosophy on health, healing and more, visit gundrywellness.com/about. If you decide to sample his best-selling supplements, buy on the Wellness Ambassadors website to get 30-40% off. You may also want to catch his new podcast, which is available for free on iTunes, Google Play, Stitcher, Overcast and more.

The health of your gut is paramount. And if you’re in the know about what’s going on down below, then you’re well aware of the importance of prebiotic fibers. Like inulin.

What you may not be aware of is that they’re not remotely digestible by the human gut. Instead, they’re food sources for the good bacteria that take up residence there. Once they arrive in the old breadbasket, the prebiotic fibers are converted into short-chain fatty acids, which nourish the cells in your colon and allow them to flourish—and help keep you in the pink.

A major prebiotic fiber is…inulin. (You may have read that as “insulin,” but upon closer inspection, you’ll see that there is no “s.”) This fab fiber can be found in several types of foods, including asparagus, garlic, onions, chicory root, jicama, and Jerusalem artichokes.

Inulin: For the Health of It

When it comes to prebiotic fiber, inulin has some serious street cred. It’s been linked to various health benefits. Here are just a few of them for you to chew on:

Improves Digestive Health: Your gut is a veritable hotbed of good and bad bacteria. The right balance of these opposing forces is necessary to keep you free from disease. Inulin is instrumental in ensuring this balance and it can even help the good stuff from multiplying.

Promotes Weight Loss: Studies have shown inulin to be effective in regulating appetite in adults. This was noted by a decrease in hunger hormone levels and an increase in fullness hormone levels.

Helps Control Diabetes: There is evidence that high-performance inulin has been able to lower the blood sugar levels in diabetes sufferers as well as those with prediabetes.

It tastes good: Magically, inulin has a sweet taste without carrying sugar, and it’s also lectin free. For more examples of lectin-free healthy sweeteners, see Dr. Gundry’s Plant Paradox diet list of foods.

Outsourcing Inulin Intake

If you’re not keen on the inulin found in the aforementioned foodstuffs, or don’t have an easy way to consume them on a regular basis, you have options. One, you can purchase it in supplement form.

In this case, the inulin is manufactured from sources such as native chicory (extracted from chicory root), oligofructose, and fructooligosaccharides, which are comprised of short inulin molecules taken from refined sugar.

Dr. Gundry’s PrebioThrive is a great option for prebiotic fiber supplementation. 

Get Your Prebiotic Fiber On-the-Go

Inulin also makes a guest appearance as a prebiotic fiber source in a wide range of protein bars. I would be remiss if I didn’t plug our own Human Food Bar, which is loaded with naturally occurring inulin.

I also recommend MariGold Bars, one of our top-rated brands, which contain chicory root fiber and/or coconut fiber, both of which are rich in inulin.

The highest fiber bar they make is Pure Joy, which comes in at a solid 8g of fiber. We rated them #1 for good reason. While there is no definitive recommended daily allowance for prebiotic fibers, make sure to get some sort of daily dose to keep your gut’s good bacteria from going bad. The more, the merrier!