Recently, my dad sent me a study that got him super excited. He eats Human Food Bar every day for the gut and metabolic benefits, but this research showed it could be doing even more for him than he realized.

When he saw the results, he texted me immediately. Here’s what he said:

“I’ve been eating Human Food Bar every day for the gut and metabolic benefits, but knowing it could actually boost my brain function too? That’s a game changer.”

My dad’s approach to staying healthy and sharp as he ages includes a lot of smart choices—Human Food Bar is one of them. So when he saw this new study from King’s College London, it wasn’t just interesting—it was personal.

The Study: Inulin and Cognitive Function

Researchers at the world-renowned King’s College London conducted a 12-week study on inulin, a prebiotic fiber found in chicory root. The study focused on people 60+ and found that daily inulin intake led to real improvements in memory and cognitive function.

The key findings? Participants who took 3.375 grams each if of inulin and fructo-oligosaccharides (FOS) daily showed:

• Better visual memory and learning – They performed better on the Paired Associates Learning test, a sensitive measure of early cognitive decline.
• Faster reaction times – They responded more quickly in tasks requiring quick decision-making.
• Improved processing speed – Their brains processed information more swiftly and accurately.

While the study focused on people 60+, there’s no reason to believe these benefits are age-restricted. Prebiotic fiber plays a critical role in gut and brain health at any age.

Understanding the Mechanism: The Gut-Brain Axis

The researchers believe these improvements are linked to the gut-brain axis—the communication network between your gut microbiome and your brain.

The gut talks to the brain via microbes, fiber, and powerful signaling molecules.

Inulin acts as fuel for beneficial gut bacteria, particularly Bifidobacterium species. As these microbes break down inulin, they produce short-chain fatty acids (SCFAs) and other metabolites that may influence brain function by:

• Reducing inflammation
• Enhancing the production of neurotransmitters
• Strengthening the gut lining and overall metabolic health

This gut-to-brain signaling could explain the measurable improvements in memory and cognitive speed observed in the study.

How Human Food Bar Fits In

Every Human Food Bar contains around 8 grams of inulin and FOS from chicory root. That means if you’re already eating HFB daily, you’re getting a powerful dose of the same brain-boosting prebiotic fiber.

And if you haven’t tried HFB yet—this is just one more reason to consider adding it to your routine.

Other Dietary Sources of Inulin

In addition to Human Food Bar, you can find inulin in a variety of whole foods, including:

• Chicory root (the richest natural source)
• Jerusalem artichokes
• Garlic
• Onions
• Leeks
• Asparagus
• Bananas

Adding these foods to your diet can help support a healthy gut—and potentially a sharper mind.

A Lifestyle Built for Longevity

My dad’s been thinking about long-term health for years. One of our favorite ways to stay connected and energized is getting outside for a good ride. Here’s a photo of us biking on one of our favorite trails on Mt. Tamalpais in the Bay Area:

If you’re looking for a simple, science-backed way to support your brain, gut, and overall wellness, adding Human Food Bar to your daily routine might be one of the smartest choices you make.

📖 Want to dive into the study yourself? Read it here.

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!

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