The Plant Paradox Diet (aka Lectin-Free Diet)

The Plant Paradox diet is based on the claim that lectins, a protein in common foods, are the “anti-nutrients” behind many long-term (chronic) health conditions like obesity, chronic inflammation, and autoimmune diseases. The diet plan cuts out foods that contain lectins, like wheat, beans, potatoes, nuts, and dairy. Steven Gundry, MD, a cardiologist, coined the term "lectin-free diet" after noticing the positive results from some of his heart patients. 

The research behind the diet has not been repeated. Here’s what to know about the pros and cons of the Plant Paradox diet.

The diet calls for avoiding foods with high amounts of lectins. Lectins are proteins that bind carbohydrates and aren’t easily broken down during digestion. If foods with high levels of lectins aren’t cooked in certain ways, they can cause stomach problems. 

The most common lectin-related problems happen when people eat raw or undercooked kidney beans. These have a type of lectin that can cause red blood cells to clump together. 

Common symptoms of lectin-based food poisoning include: 

• Nausea
• Vomiting
• Upset stomach
• Diarrhea
• Bloating 
• Gas 

Lectins are proteins that are in foods – even foods labeled healthy, like beans, fruits, and whole grains. The theory is that mammals aren’t the only living things with tools (claws, teeth, etc.) to defend themselves. A lectin-free diet considers plants to have a defense system, too, designed to ward off enemies (including people) from eating them. According to Gundry, avoiding foods high in lectins or removing the “lectin parts” of a food can have drastic health benefits.

One reason why some people claim to have had success with the Plant Paradox plan is the removal of highly processed foods from the diet. 

The diet encourages people to stop eating processed food and to start eating whole foods. When this happens, people often start to feel better, and their overall health improves.

But different types of lectins can be found in a number of whole foods, including grains, fruits, vegetables, nuts, beans, and dairy products. The proteins are in the seeds, grains, skins, rinds, and leaves of plants. 

There has been some research into using a lectin-limited diet, paired with probiotics and prebiotics, to help with autoimmune diseases. This might help strengthen gut health and reduce chances of other infections.

Though there are good and bad health effects of lectins, there’s not enough evidence to back the idea of removing them from your diet entirely. Western diets are already typically low in lectins.

Beans, which are high in lectins, can be good for you if you have health conditions like diabetes, heart disease, and cancer, and they can help with weight management. Make sure to cook beans thoroughly, but you probably don’t need to stop eating them. 

Whole grains are also good for your health. They have been shown to help with chronic diseases and prevent early death from diseases or the heart and blood vessels. 

One of the most important parts of your health involves a balanced diet. Always check with your doctor before starting a new diet. You can also talk with a dietitian about your diet and where you might be lacking in certain nutrients.

Before starting any new diet, check with your doctor to make sure it’s right for you. If you have a chronic condition, it is important to make sure a new food plan won’t impact any current medications or symptoms. Here are other tips for starting a new diet:

• Make a shopping list.
• Try the diet for at least 2 months to note any progress.
• Keep a food journal.
• Find some buddies who are trying the same diet.

Foods allowed

According to Gundry and other lectin-free advocates, some foods are not only low in lectins, but they are high in antioxidants, omega-3s, and other nutrients to make them great foods to enjoy regularly. 

• Coconut oil
• Green tea
• Kiwis 
• Macadamia nuts
• Kale 
• Avocados 
• Sweet potatoes/yams 
• Kalamata olives
• Pomegranates
• Cilantro
• Blackberries
• Blueberries 
• Walnuts
• Turmeric 
• Dark chocolate

Food to avoid 

There are some surprising foods on the yes and no list for the lectin-free diet. For example, brown rice is a no, but white rice is a yes. Coffee (black) is on the safe list, but beans are not. Here’s a list of some of the foods to avoid:

Starchy carbs

• Bread 
• Cereal 
• Cookies 
• Crackers 
• Pasta
• Pastry 
• Potato chips 
• Potatoes 
• Rice 
• Tortillas 
• Wheat flour

Grains

• Brown rice
• Quinoa
• Corn products
• Wheat (including wheat grass)

Sugars/sweeteners

• Agave
• Refined sugar
• Coconut sugar
• Artificial sweeteners (Splenda, NutraSweet, Sweet'N Low, etc.)

Fruits and vegetables

• Beans
• Bell peppers
• Chili peppers
• Cucumbers
• Edamame
• Eggplant
• Goji berries
• Lentils
• Melons (any kind)
• Peas
• Pumpkins
• Squashes (any kind)
• Tomatillos
• Tomatoes
• Tofu
• Zucchini

Some beans are OK if pressure-cooked.

Nuts and seeds

• Almonds with peels 
• Cashews 
• Chia seeds
• Peanuts 
• Pumpkin seeds
• Sunflower seeds

Milk products that contain A1 

• Butter (even grass-fed), unless from A2 cows, sheep, or goats 
• Cottage cheese 
• Frozen yogurt
• Most ice creams
• Kefir from American cows
• Cow’s milk 
• Cow’s milk cheese from American cows
• Ricotta
• Yogurt (including Greek yogurt) 

Oils

• All “partially hydrogenated” oils
• Corn
• Cottonseed
• Grapeseed
• Peanut
• Safflower
• Soy
• Sunflower
• “Vegetable”

Herbs and seasonings

• Ketchup
• Mayonnaise (unless MCT or avocado)
• Red chili flakes
• Soy sauce
• Steak sauces 
• Worcestershire sauce (unless gluten-free)

 Lectin-free diet food list

If you decide to try the lectin-free diet, make sure you plan. Here’s a sample grocery list (by category) to help you start off on the right food:

Produce

• Artichoke
• Asparagus
• Avocados
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Cilantro
• Garlic
• Greens (collard, mustard)
• Kimchi
• Olives
• Spinach

Oils

• Avocado
• Coconut
• Flaxseed
• MCT
• Olive
• Sesame

Nuts and seeds

Only ½ cup per day

• Coconut milk
• Flaxseeds
• Hempseeds
• Macadamia nuts
• Pistachios
• Walnuts
• Sesame seeds

Flour

• Almond
• Cassava
• Coconut
• Sweet potato

Meats and seafood

• Pasture-raised chicken
• Pastured turkey
• Duck
• Beef
• Bison
• Pork (humanely raised)
• Anchovies
• Tuna
• Cod
• Crab
• Halibut
• Sardine

Surprisingly missing: Salmon

Dairy

• Goat milk and goat cheese
• Coconut yogurt
• Parmigiano-Reggiano cheese

Herbs/seasonings/condiments

• Most seasonings
• Miso
• Nutritional yeast
• Mustard
• Vinegars

Surprisingly missing: Red pepper flakes

Sweeteners

• Monk fruit
• Local honey
• Stevia
• Xylitol

The Gundry plan includes a variety of lectin-free desserts and beverages, including coffee (black or with approved sugar and milk alternatives) and red wine.

Below is a sample meal plan for a day using the lectin-free approach:

Breakfast: Coconut yogurt and a handful of blueberries, black coffee

Lunch: Grilled shrimp and half a sweet potato

Dinner: Chicken skewers, broccoli, and white rice

Garlic cheddar biscuits 

Combine 10 ounces of lectin-free bread mix, ½ Tbsp. baking powder, 2 cloves minced garlic, 2 omega-3 eggs, ½ cup organic sour cream, ¼ cup French or Italian butter (cold), ⅔ cup of shredded goat’s milk cheddar cheese, and 2 Tbsp. chopped chives in a food processor. Mix until a large dough-like ball forms. If crumbly, remove from processor and hand-knead until combined. Spoon 1-Tbsp. portions onto a parchment-lined baking sheet. Leave about 1½ inches between each. Bake at 425 for 10-12 minutes or until golden brown. 

Mexican fried rice

Part one: Add 2 cups of water and 1 cup of dry basmati rice to a pressure cooker. Add 1 tsp. of distilled white vinegar and a pinch of salt. Seal the lid and press the “rice” button. The seal should naturally release after rice has cooked. Store what you don’t use for another recipe. 

Part two: Add grass-fed ghee butter (2 Tbsp.), 1 sliced green onion, 1 cup of the cooked rice, ½ tsp. of cumin, and ½ tsp. of chili powder to a hot frying pan. Pan fry while tossing to mix the flavors.

Lectin-free diet snacks

Snacking on the Gundry diet may be easier than you think. Try these 10 snack swaps:

Instead of cashews, peanuts, or pumpkin seeds, try pistachios, walnuts, or sesame seeds. 

Swap potato chips for celery sticks with almond butter. French fries can be replaced with sweet potato fries (cooked in a lectin-free oil). Also, you can keep a sweet tooth and have 1 ounce of dark chocolate per day or coconut milk ice cream instead of candy bars and dairy-based ice cream. 

Lectins are a protein that may cause inflammation or other issues in some people. The lectin-free diet, started by cardiologist Steven Gundry, MD, suggests plants and other foods have "defense mechanisms" that keep them from becoming extinct. A lectin-free meal plan includes avoiding some foods like sugar, whole grains, beans, and legumes. Changing to a lectin-free diet can cause side effects. If you have problems with certain foods, talk to your doctor about options. 

What foods do you eat on the Plant Paradox diet? On the Plant Paradox diet, you eat foods that are lectin-free or very low in lectins. It includes both the types of foods and how some foods are prepared (such as pressure cooking, fermenting, and removing seeds or peels).

What are the side effects of the Plant Paradox diet? According to critics, the Plant Paradox diet is both unnecessary and potentially dangerous. Some experts suggest the lack of certain foods with this diet could make you lack nutrients you need.

 What are the three superfoods Gundry says to avoid? Whole-wheat grains, beans and legumes, and certain fruits and vegetables

 What does Gundry recommend eating for breakfast? Traditional American breakfasts are often high in sugar, carbs, and unhealthy fats. Instead, he suggests dairy-free alternatives, lectin-free breads, and healthy proteins.

What can you eat on a lectin-free diet? You can enjoy many types of foods on a lectin-free diet. The plan notes you avoid most grains, beans, and artificially sweetened and processed foods. Check out recipes for lectin-free versions of the foods on the “no list.”

What are the worst foods for lectins?

• Vegetables (especially nightshades like tomatoes)
• Beans and legumes
• Certain seeds
• Traditional dairy products

What foods are highest in lectins?

• Peanuts
• Soy
• Barley
• Lentils
• Rice
• Lima beans
• Red kidney beans
• Potatoes
• Split peas
• Wheat 

What three foods did Gundry eliminate from his diet? While he offers a list of foods to avoid on a lectin-free diet, three “superfoods” are on his “always avoid” list. These foods are super high in lectins, and Gundry says they should be the first to go:

• Goji berries
• Chia seeds
• Wheatgrass