The Dr. Gundry Diet: What It Is, Benefits & Why Experts Are Skeptical

A couple years back, Kelly Clarkson credited the Gundry diet with her weight loss and it became one of the top trending diets of the year. But what exactly is the Dr. Gundry diet—and what do experts (and studies) have to say about it? I asked Vanessa Rissetto, RD, for GEM, about her thoughts on lectins (which the Gundry diet says to avoid) and whether or not this is a healthy, sustainable eating plan to try.

Vanessa Rissetto, RD, is a dietitian for the nutrition brand GEM. Rissetto received her MS in Marketing at NYU and completed her Dietetic Internship at Mount Sinai Hospital, where she worked as a Senior Dietitian for five years. She is certified in Adult Weight Management by the Academy of Nutrition and Dietetics, and her work in private practice also includes treatment of GI disorders, bariatric surgery, weight management, PCOS and family nutrition. Rissetto was named by one of the top five black nutritionists that will change the way you think about food by Essence magazine.

Riseetto tells me that cardiologist Dr. Steven Gundry published his book on the Plant Paradox diet, sometimes also called the ‘lectin-free diet,’ in 2017. “This diet advises people to avoid lectins through tips like peeling your vegetables, shopping for in-season fruit and swapping brown rice for white rice, reasoning that the consumption of whole grains and seeds cause more digestive stress than refined grains,” she explains.

According to the Gundry diet, the following foods are low in lectins and high in beneficial nutrients. (Note: This is not an exhaustive list, just several examples of foods you can eat on the Gundry Diet.) 

• Coconut oil
• Kiwis
• Kale
• Avocados
• Pomegranates
• Blueberries
• Walnuts
• Dark chocolate

There are many foods you’re meant to avoid while on the Dr. Gundry Diet (you can find a longer list from WebMD here), but some include:

• Bread
• Pasta
• Potatoes
• Rice
• Quinoa
• Refined sugar
• Artificial sweeteners
• Beans
• Bell peppers
• Cucumbers
• Lentils
• Melons (any kind)
• Tomatoes
• Tofu
• Almonds with peels
• Peanuts
• Butter (even grass-fed), unless from A2 cows, sheep or goats
• Cow’s milk
• All “partially hydrogenated” oils
• Ketchup
• Soy sauce

“Lectins are a type of protein found in animals and plants, with especially high concentrations in beans, lentils, whole grains and some vegetables,” per Rissetto. She adds that Dr. Gundry’s theory suggests that lectins are hard on the digestive system, leading to inflammation, weight gain and, in turn, the development of many modern diseases.

“As a dietitian, I think it’s more nuanced than a simple ‘avoid lectins’ directive,” Rissetto shares. “Lectins are naturally occurring proteins found in many plant foods that actually have a lot of nutritional benefits. While it’s true that certain lectins can be problematic in large amounts or if foods aren’t properly cooked, most of us aren’t eating raw kidney beans or uncooked legumes.”

The sentiment was echoed by Qi Sun, associate professor in the Departments of Nutrition and Epidemiology at Harvard T.H. Chan School of Public Health, who told Forbes, “Lectins are not a particular health concern.” He added that in the very few cases where lectins are known to be harmful, Americans generally do not consume enough to cause issues.

Rissetto explains that when foods are prepared correctly—soaked, cooked, or fermented—the lectin content drops significantly, and they become safe and nutritious to eat. These foods , she says, are also rich in fiber, antioxidants and essential nutrients, which we know support gut health, metabolic health and longevity.

“Rather than fearing lectins, I encourage people to focus on variety, balance and preparation methods. Avoiding whole categories of plant foods out of fear can end up doing more harm than good.”

As a dietitian, Rissetto tells me she doesn’t typically recommend the Gundry diet across the board. “While it has some positive aspects—like encouraging whole foods, limiting ultra-processed ingredients and focusing on gut health—it’s also quite restrictive.” She notes that for many people, that level of restriction isn’t sustainable long term and can lead to unnecessary fear around perfectly healthy foods.

If you do try the Gundry diet, Rissetto says, you might initially feel better simply because you’ve cut out processed foods or are eating more mindfully, but it’s important to recognize that those improvements aren’t necessarily because they eliminated lectins. “Over time, cutting out so many plant foods could potentially lead to nutrient gaps, reduced fiber intake and even gut health imbalances, which is ironic given the diet’s gut health claims,” she says. “I’d prefer to help people build a diverse, balanced and evidence-based way of eating that supports their health without being overly restrictive.”