Dr. Steven Gundry, a renowned heart surgeon and author, follows a diet that emphasizes plant-based foods while avoiding lectins, a type of protein found in many common foods. His daily eating habits focus on promoting gut health and reducing inflammation. If you’re curious about what Dr. Gundry eats every day, here’s a detailed overview of his diet principles and meal choices.
What Does Dr. Gundry Eat Every Day?
Dr. Gundry’s daily diet includes a variety of vegetables, healthy fats, and lean proteins, with a strong emphasis on avoiding lectin-rich foods. He prioritizes foods that support gut health and overall well-being.
Key Components of Dr. Gundry’s Diet
1. Vegetables and Greens
Dr. Gundry consumes a large amount of leafy greens and cruciferous vegetables. These are rich in nutrients and low in lectins, making them a staple in his diet.
- Leafy Greens: Spinach, kale, and arugula
- Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts
- Other Vegetables: Asparagus, artichokes, and celery
2. Healthy Fats
Healthy fats are a crucial part of Dr. Gundry’s diet, providing energy and supporting brain health.
- Olive Oil: Extra virgin olive oil is a preferred choice.
- Avocados: A rich source of monounsaturated fats.
- Nuts and Seeds: Walnuts, macadamia nuts, and flaxseeds
3. Lean Proteins
Dr. Gundry includes lean proteins in his meals, focusing on sources that are low in lectins.
- Fish: Salmon and sardines, which are high in omega-3 fatty acids
- Poultry: Pasture-raised chicken and turkey
- Eggs: From pasture-raised hens
4. Low-Sugar Fruits
While Dr. Gundry limits fruit intake due to its sugar content, he does include low-sugar options.
- Berries: Blueberries, raspberries, and strawberries
- Pomegranates: Known for their antioxidant properties
5. Fermented Foods
Fermented foods are included to promote gut health and support a healthy microbiome.
- Sauerkraut: A source of probiotics
- Kimchi: Fermented vegetables with beneficial bacteria
- Kefir: A fermented dairy product
Foods Dr. Gundry Avoids
Dr. Gundry’s diet is well-known for excluding certain foods that are high in lectins, which he believes can cause inflammation and other health issues.
- Grains: Wheat, corn, and rice
- Legumes: Beans, lentils, and peanuts
- Nightshade Vegetables: Tomatoes, peppers, and eggplants
- Dairy: Conventional milk and cheese
Sample Daily Meal Plan
Here’s a sample meal plan based on Dr. Gundry’s dietary principles:
Breakfast
- Smoothie: Made with spinach, avocado, and unsweetened almond milk
- Toppings: Chia seeds and a handful of berries
Lunch
- Salad: Mixed greens with grilled salmon, olive oil, and lemon juice
- Side: Sliced avocado and a small serving of sauerkraut
Dinner
- Grilled Chicken: Served with broccoli and cauliflower mash
- Dessert: A small serving of dark chocolate (at least 72% cocoa)
Benefits of Dr. Gundry’s Diet
Dr. Gundry’s diet is designed to improve gut health, reduce inflammation, and support overall wellness. By focusing on nutrient-dense foods and avoiding lectins, many followers report increased energy levels and improved digestion.
People Also Ask
What are lectins and why are they avoided?
Lectins are a type of protein found in many plant foods. Dr. Gundry believes they can cause inflammation and digestive issues, so he recommends avoiding high-lectin foods like grains and legumes.
Can you follow Dr. Gundry’s diet as a vegetarian?
Yes, vegetarians can adapt the diet by focusing on plant-based proteins like nuts and seeds, while avoiding high-lectin foods like beans and lentils.
Is Dr. Gundry’s diet suitable for weight loss?
Many people find that following Dr. Gundry’s diet helps with weight loss due to its emphasis on whole foods and avoidance of processed, high-calorie foods.
How does Dr. Gundry’s diet impact gut health?
The diet promotes gut health by including fermented foods and avoiding lectins, which can disrupt the gut lining and microbiome.
Are there any risks associated with Dr. Gundry’s diet?
While generally safe, it’s important to ensure nutritional balance and consult with a healthcare provider, especially if you have specific dietary needs or health conditions.
Conclusion
Dr. Gundry’s diet emphasizes whole, nutrient-rich foods while avoiding lectins to promote better health. By focusing on vegetables, healthy fats, and lean proteins, his diet aims to improve gut health and reduce inflammation. Whether you’re interested in trying this diet for its potential health benefits or simply curious about Dr. Gundry’s daily eating habits, understanding these principles can guide you toward healthier eating choices.
