Dr. Gundry’s Ultimate “Yes” & “No” Diet List

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So many people pour their time, energy, and hard-earned cash into shake mixes, supplements, and specialty products. And they think this time and money is well spent because they’re making the “healthy” choice. But what if they’re wrong? What if those healthy choices aren’t ACTUALLY healthy at all? That’s why Dr. Gundry created his eating program.

As it turns out, even “health” foods like fruit and vegetables can actually do your body harm.

Why? Plants don’t want to be eaten. They simply want to survive. One of the ways they defend themselves against hungry animals like us is by producing toxic chemical compounds – proteins known as lectins.

How do we know what foods to consume and what to steer clear of? Learn more about lectins and the foods that we should be avoid on the official Blog:
Gundry MD "Yes" & "No" diet list:
00:00 intro
00:55 What is a lectin?
02:00 Healthy vegetables
02:18 Unhealthy vegetables
02:27 Nightshades
03:16 How to reduce lectins
03:52 Unhealthy Grains
04:12 Healthy Grains
04:37 Nuts
04:46 Unhealth Nuts
04:56 Healthy Nuts
05:10 Fruit
06:17 Healthy Fruits
07:02 Avocados
07:36 Dairy
08:24 Healthy Dairy
09:08 Meat
11:00 Outro

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Dave McKinnon

  • Gundry MD says:

    Purchase Gundry MD products: https://bit.ly/3rLzmSe
    Take 25% off any regularly priced item with discount code: YOUTUBE25

    • Ligaya Annawi says:

      Doctor Gundry, I hope you will read and answer this. My mother suffers from high potassium. One of the vegetables with low potassium that she can eat is eggplant. Now you are saying that eggplant contains high lectin. What then can she eat? Thanks.

    • Farah Brade says:

      Very interesting sind important

    • Gundry MD says:

      Hi there! While there are many great benefits of following a lectin-free diet (like a boost in energy and improved gut health!) the preference of following this lifestyle is up to you. We recommend consulting with your primary care physician to discuss a plan that works best for your health.

    • G G says:

      Hey doc I have an important question. I know you said stay away from fruit, but I was wondering everyday I squeeze 1 lime into a 32 ounce bottle and I fill it with water all the way to the top. Is that ok for me even though it’s diluted or should I stop doing that? Hope to hear from you thank you.

    • Gundry MD says:

      Hi there! Due to high volume, Dr. Gundry is unable to answer every incoming question. We appreciate the time you took to write this question, we will submit it to our growing list of FAQs. Thank you!

  • Alan Lee says:

    The reason I love Dr Gundry is sometimes he looks like he’s going to reach for a double Martini. And in a moment of beautiful redemption he gives a generous list of inflammatory poisonous foods that his counterparts would charge thousands of dollars for just a hint of these delectable poisons
    Bless you Dr Gundry!

  • Soulsurfer says:

    I’ve suffered from acne from adolescence into my 30s… as soon as I stopped eating gluten and food with lectins, my skin cleared up completely. I also lost lots of weight (fat).

  • KD Fleming says:

    Dr. Gundry: After 1 month following your list, (Thanks for the list!), I’d say it has been transformative. I’m feeling great, and digestion is smooth sailing (after years of discomfort and painful elimination.) I live in the tropics and we have fruits all year long. So for now, until I get more confirmation otherwise, I am going to discard your statement about avoiding ripened fruits unless in-season? (the papayas, pineapples, mangoes, bananas and other fruits come in multiple seasons during the year. IT seems so natural and wholesome to enjoy these fruits at their most delicious stage.)

    • Lotus Riche' says:

      Yes, I wondered about that for people in areas where fruit grows year-round. I love sour sop and other fruits that grow in other countries that are great for our health. How has eating the fruits worked for you since you are i a more tropical area I wondered if that would not adversely impact you or any one else for that matter.

    • Abel A says:

      Yeah, I’ve heard different things about eating green unripe, bananas… wouldn’t it make sense to eat them?

    • Cheryl Ashley says:

      I love tropical fruit sour sop Jack fruit mangosteen lychee passion fruit my fave😊

  • Raghavendra Patil says:

    I’m from India and I want to share this with everyone this diet list is a new life
    I’m suffering from gut problems but this is just awesome 🙏🙏🙏 thank you so much

  • Theresa E Berger says:

    I have always felt that we have been misled by the food industry and doctors on what are healthy foods. Trying to convince my doctors that things weren’t adding up with my weight and the “healthy” foods I eat has always been a battle. I love getting accurate and reliable information from Dr. Gundry! I bought his book, The Plant Paradox and look forward to becoming better educated about food.

    I work in clinical research. Dr. Gundry, if you ever need subjects to demonstrate the benefits of your diet recommendations, I’d love to be a participant!

    • Gundry MD says:

      Thank you for your support Theresa!

    • Been2 All50 says:

      When Dr Gundry said that the “whole grain goodness” advent of the late 60’s, corresponds with the rapid growth of celiac, Crohn’s disease, obesity, and other auto immune disorders, it was a major revelation to me. That’s when I started lectin free eating. Actually, I do the whole Gundry diet. It’s amazing.

    • Justice_Martyr says:

      *I Thought that Beans WERE Legumes!!!! **2:22**.*
      *U StoPPed Watching, Right then & there!!!!*

  • Been2 All50 says:

    After a year of going lectin free, my cardiologist asked me what I did to improve my health. I told him a little about Dr Grundy, but he really didn’t want to hear it. He said, whatever you’re doing, keep doing it. I’m 70 and feel better than I have for decades.

    • Gundry MD says:

      That’s great to hear! Thank you for being part of the Gundry MD famiy. 😃

    • Real Estate Unplugged says:

      How do you do it on a tight budget? I would like to improve my eating but I don’t want to spend more. I don’t have a problem giving up anything completely if it’s for the best. Any thoughts or encouragement on this?

    • Gundry MD says:

      Thank you for reaching out! You can find budget-friendly lectin-free meals online at https://gundrymd.com/budget-lectin-free-recipes/. You can also find a full list of Gundry approved foods online at https://bit.ly/353B0iF. We hope this helps!

    • Mark Lowe says:

      You’re not alone. I was put on 7 drugs for lipids and b/sugar. 6 weeks later I went back for blood test and all were perfect. BP was of a mid 20yr old and i was 46 at the time. Dr says. Keep doing what you’re doing. None of what I was doing was taking their masking drugs. It was selective diet and weights. Increased specific fats and removed all sugar and complex carbs. As a side effect lost 18kg (~40lbs)

    • VelveteenRabbitinRedFern says:

      Can’t even do that anymore!

  • Bryan Dawson Brown says:

    I’m beginning to think humans are here just to drink water 🥴

  • Kathryn Willette says:

    I always thought Dr. Gundry was another guy who had a “diet”, until my holistic dentist told me to follow his diet. He was a researcher, and knows a lot about health!

  • Damon says:

    I followed this diet after reading his book. I loved it. My only “complaint” is that 40g of protein is simply not enough. I lost fat, but I know I lost a lot of muscle. I follow it now, but I make sure I get 75-100g. Seems to have done the trick.

    • Andy Paris says:

      Good job, you did exactly what your body needed. The diet works, but genetics (as well as your environment) plays a role. So learning what your specific body needs was the smartest approach.

    • Jen Of All Trades says:

      Agreed. I don’t follow Dr Gundry per say. But it’s definitely not enough protein for most people.

    • Brenda Campbell says:

      Why no information re benefits of eating fat and moving body.

    • ReLapse says:

      impossible to burn muscle without depleting all fat including your 50,000 calorie fat reserves

  • Adaptable Amy says:

    I’ve read for years that nightshades were bad for folks with GI issues. I’ve dealt with chronic IBS-D for years and it worsened with removal of gallbladder. I love tomatoes like many here-but I recently left them off my salads and I do feel better. I react to eggplant like the Aliens movie. Potatoes are next to go. I can live w/o them for sure. Beans will be tough for sure.

  • Cynthia Dorrough says:

    I just started this food lifestyle change a week ago and already see and feel the difference. So far I’ve lost 6lbs and no longer crave carbs and other unhealthy foods that I’m around all day in the restaurant business. I feel great and look forward to more healthy weight loss in the coming weeks!

  • niikkii09 says:

    This was thhhhhhheeee most helpful and clear and concise info I’ve watched so far. My stomach has felt like a knife has been piercing it for over two weeks. Doctors have no clue what to do with me because blood tests and CTs come back normal. This isn’t the first time it’s happen. Now I’m finally doing my own research. Thank you for this video.

  • Rod L. says:

    My anecdotal experience with lectins is mixed. If I peel potatoes and roast them I am fine, no reaction. Tomatoes and bell peppers a very different story, as well as grain based products and especially bran. I can eat white rice fine however. I eat a lot of vegetables, not in variety but in quantity. I think this is because of different types of lectins and individual tolerances. But definitely the active ones (for me) cause problems with the gut and bodily inflammation. Avoid them and I am so much better. I am not a one for black and white categorising for this reason. Thank you Dr Gundry.

  • Michael Morrell says:

    Interesting about what the doctor says about tomato skins having the most lectins. Traditional Mexican cooking, originating with the indigenous cultures, involves sautéing the skins off of tomatoes and peppers. Somehow they knew.

  • photonmom says:

    This is very common sense in the approach. But it is great to have someone to lead the way in telling us how. Thanks 🙏 Dr. For giving a simple format to follow. I have so far dropped 35 Lbs and with some tweaking (per your guidelines) I anticipate further loss and great health. Thanks!!

  • Heidi Herring says:

    Dr. Gundry,I’m still staying good on my weight loss. After that,I ended up losing a few more inches. Your video teachings are still helpful. As of May of this year(2022),I have been living in South Carolina. Thanks for all you do.

  • Miranda Siegersma says:

    Thank you for this! It’s frustrating eating healthy and still having issues but this helped me realize that tomatoes really do hurt my stomach and now I know I am not crazy! Lol

  • Jamie Gonzalez says:

    I’ve always eaten super healthy. Once I got some health problems i was surprised. When i eliminated dairy and bread, pasta, red meat, and added sugars i felt wayyyy better and rarely bloated. Can’t wait to try your diet because honestly I’m starting to learn that sometimes you just need to do an elimination diet to see what is chronically causing problems. Thank you for this helpful list of foods to look out for. ❤️

  • Pina Vescio says:

    Loved this video Dr. Gundry. Thank you for the good advice on good food nutrition! So happy to see a medical doctor actually talking about good food and nutrition! It’s about time.

    • Gundry MD says:

      We are so happy to hear that you enjoy Dr. Gundry’s philosophy. If you have any questions about his products, please feel free to message us here!

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