Plant Paradox Diet Full Shopping List

by | May 15, 2018

Plant Paradox Shopping List

Lectin Free Diet Foods to Eat and Avoid

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

Further below is the full list of lectin free foods approved for the Plant Paradox diet. The good news is that, although you will have to cut some things out in order to keep your diet lectin-free, Dr. Gundry does allow plenty of delicious foods. If you’re looking for a list of what to avoid, jump to lectin foods to avoid.

When you’re ready to start the diet, make your life easier with my interactive guide to Plant Paradox meals and recipes. It includes breakfasts, lunches, dinners and snacks, as well as the popular Plant Paradox 3 Day Cleanse.

You may want to bookmark this page on your phone for easy access when you’re at the grocery store or out to eat.

Plant Paradox Shopping List

Dr. Gundry recommends consuming a wide but select variety of vegetables, wild-caught seafood, nuts, fats, oils and A2 milk dairy products. Pasture-raised meats and poulty, and some fruits, are allowed in moderation.

Dr. Gundry’s full “yes” list follows below.

Lectin Free Foods

Oils and Fats

  • Algae oil
  • Olive oil (see my favorite)
  • Grass-fed ghee (see why I love it)
  • Coconut oil
  • Macadamia oil
  • MCT oil
  • Avocado oil
  • Avocado oil mayo
  • Perilla oil
  • Walnut oil
  • Red palm oil
  • Rice bran oil
  • Sesame oil
  • Flavored cod liver oil

Learn more about healthy fats and oils for the Plant Paradox Diet.

Protein Bars

  • Quest Bars (select flavors)
  • B-up Bars (select flavors)
  • Adapt Bars (select flavors)

I’m not a fan of Quest, B-Up or Adapt Bars — they’re neither healthy nor appetizing. I did some research and found some other great lectin-free options:

  • MariGold bars (#1 rated, read my review) 
  • Pottentia bars 
  • Thunderbird bars
  • Larabars

Read my in-depth write up to see which flavors of each brand are lectin-free, or watch the video review below.

I highly recommend starting with MariGold Bars’ lectin-free sampler pack. Get $10 off with promo code HFB10.

Fruit

  • Avocado
  • All berries in season (berries are natural lectin blockers)
  • Kiwis

Resistant Starches

These are great for your microbiome, but eat them in moderation.

  • Siete brand tortillas
  • Bread and bagels made by Julian Bakery
  • Paleo Wraps made with coconut flour
  • Paleo coconut cakes
  • Green plantains
  • Green bananas
  • Baobab fruit
  • Cassava
  • Sweet potatoes or yams
  • Rutabaga
  • Parsnips
  • Yucca
  •  Celery root
  • Glucomannan
  • Persimmon
  • Jicama
  • Taro roots
  • Turnips
  • Tiger nuts
  • Green mango
  • Millet Sorghum
  • Green papaya

Veggies

  • Cruciferous
  • Broccoli
  • Brussels sprouts
  • Cauli ower
  • Bok choy
  • Napa cabbage
  • Chinese cabbage
  • Swiss chard
  • Arugula
  • Watercress
  • Collards
  • Kale
  • Green and Red cabbage Radicchio
  • Raw sauerkraut Kimchi
  • Nopales cactus
  • Celery
  • Onions
  • Leeks
  • Chives
  • Scallions
  • Chicory (learn about inulin prebiotic fiber)
  • Carrots
  • Carrot greens
  • Artichokes
  • Beets
  • Radishes
  • Daikon radishes
  • Jerusalem artichokes
  • Hearts of palm Cilantro
  • Okra (lectin blocker)
  • Asparagus
  • Garlic
  • Leafy greens
  • Romaine
  • Red and green leaf lettuce Kohlrabi
  • Mesclun
  • Spinac
  • Endive
  • Dandelion greens
  • Butter lettuce
  • Fennel
  • Escarole
  • Mustard greens
  • Mizuna
  • Parsley
  • Basil
  • Mint
  • Purslane
  • Perilla
  • Algae
  • Seaweed
  • Sea vegetables (Bladderwrack is a lectin blocker)
  • Mushrooms

Sweeteners

  • Stevia
  • Inulin
  • Yacon
  • Monkfruit
  • Erythritol
  • Xylitol

Learn more about healthy sweeteners for the lectin-free diet.

Nuts and Seeds

  • (1⁄2 cup/day) Macadamia, Walnuts, Pecans, Pistachios, Pine nuts
  • Pecans (see my favorite healthy praline pecans)
  • Coconut
  • Coconut Cream Hazelnuts
  • Chestnuts
  • Flaxseeds
  • Hemp seeds
  • Sesame Seeds
  • Hemp protein powder
  • Psyllium
  • Pine nuts
  • Brazil nuts

Fish

  • Any wild caught 2 – 4 oz per day
  • White fish
  • Freshwater bass
  • Alaskan salmon
  • Canned tuna
  • Alaskan halibut
  • Hawaiian fish
  • Shrimp
  •  Crab
  • Lobster
  • Scallops
  • Calamari/squid• Oysters
  •  Mussel
  • Sardines
  • Anchovies
  • Crustacean shells are a natural lectin blocker

Olives

All

Dark Chocolate

  • 72% or greater

Vinegars

  • ALL without added sugar

Flours

  • Coconut
  • Almond
  • Hazelnut
  • Sesame

Ice Cream

  • Coconut
  • Milk/Dairy Free frozen dessert with 1 gram of sugar

Dairy Products

  • A2 Milk
  • 1 oz. cheese or 4 oz. yogurt per day
  • French/Italian butter
  • Ghee
  • Goat butter
  • Goat cheese
  • Butter (grass fed French or Italian)
  • Goat brie
  • Goat and sheep brie
  • Sheep cheese (plain)
  • Coconut yogurt
  • High-fat French/Italian cheeses such as triple-cream brie
  • High-fat Switzerland cheese
  • Buffalo mozzarella (made from buffalo milk)
  • Organic heavy cream
  • Organic sour cream
  • Organic cream cheese (high fat dairy doesn’t have casein)
  • Lectin-free whey protein 

Vinegars

  • ALL without added sugars

Herbs and Seasoning

  • ALL (except chili pepper flakes)
  • Miso

Wine and Spirits

  • Champagne (one 6 oz glass per day
  • Red (one 6 oz glass per day)• Aged spirits (1 oz.)

Pasture-raised poultry

  • 2-4oz per day (avoid farm-raised)
  • Chicken
  • Turkey
  • Ostrich
  • Pastured or omega 3 eggs
  • 4 yolks daily or 1 egg white
  • Duck
  • Goose
  • Quail
  • Dove Grouse

Plant Based Meats poultry

  • Quorn
  • Hemp tofu
  • Hilary’s root
  • Veggie burger
  • Tempeh (grain free only)

Meat

  • Grass fed and grass finished 4oz per day (learn why grass-fed protein is better)
  • Bison
  • Wild game
  • Venison Boar
  • Elk
  • Pork
  • Lamb
  • Beef
  • Prosciutto

Foods High in Lectins to Avoid

Dr. Gundry recommends avoiding refined, starchy foods, grains, dairy products that do not come from A2 cow milk, nightshades, legumes and select nuts, oils and other fats. The complete list of lectin foods to avoid follows below.

Refined, starchy foods

  • Pasta Rice
  • Potatoes
  • Potato chips
  • Milk
  • Bread
  • Tortillas
  • Pastries
  • Flour
  • Crackers
  • Cookies
  • Cereal

Dairy

  • Non-Southern European Cow’s Milk Products (these contain casein A-1)
  • Yogurt (including Greek yogurt)
  • Ice cream
  • Frozen yogurt
  • Cheese Ricotta
  • Cottage cheese

Sweeteners

  • Sugar
  • Agave
  • Sweet One or Sunett (Acesulfame K)
  • Splenda (Sucralose)
  • NutraSweet (Aspartame)
  • Sweet’n Low (Saccharin)
  • Diet drinks
  • Maltodextrin

Vegetables and legumes

  • Peas
  • Sugar snap peas
  • Legumes*
  • Green beans
  • Chickpeas* (including hummus)
  • Soy
  • Tofu
  • Edamame
  • Soy protein
  • Textured vegetable protein [TVP]
  • Pea protein
  • All beans, including sprouts All lentils

*Vegans and vegetarians can have these legumes in Phase 2. but only if they are properly prepared in a pressure cooker.

Fruits (some called vegetables)

  • Cucumbers
  • Zucchini
  • Pumpkins Squashes (any kind)
  • Melons (any kind)
  • Eggplant
  • Tomatoes
  • Bell peppers
  • Chili peppers
  • Goji berries

Nuts and Seeds

  • Sunflower
  • Chia
  • Peanuts
  • Cashews

Grains

  • Kefir Grains
  • Sprouted Grains
  • Pseudo-Grains,and Grasses
  • Wheat (pressure cooking does not remove lectins from any form of wheat)
  • Einkorn wheat
  • Kamut
  • Oats (cannot pressure cook)
  • Quinoa Rye (cannot pressure cook)
  • Bulgur White rice
  • Brown rice
  • Wild rice
  • Barley (cannot pressure cook) Buckwheat
  • Kashi
  • Spelt
  • Corn
  • Corn products
  • Cornstarch
  • Corn syrup
  • Popcorn
  • Wheatgrass
  • Barley grass

Oils

  • Soy
  • Grape seed
  • Corn
  • Peanut
  • Cottonseed
  • Safflower
  • Sunflower
  • “Partially hydrogenated” Vegetable
  • Canola

Bookmark this list on your phone

You can bookmark this page and add it to your phone’s home screen for easy access when you’re out shopping. Here’s how to do it for iPhone and iPad:

  1. Tap the middle icon at the bottom of the screen (square with arrow)
  2. In the popup, scroll to the right and tap on Add to Home Screen
  3. Find the Human Food Bar logo on your phone

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