The Lectin-Free Food Guide

Your complete reference for what to eat and what to avoid on a lectin-free diet and lifestyle.

This is your go-to reference for lectin-free eating — a comprehensive list of gut-friendly foods that support your gut health, reduce inflammation, and help you feel your best. Whether you're just starting out on your lectin-free journey or need a quick reminder, bookmark this page and come back to it often.

All of the foods on this list follow Dr. Gundry's Plant Paradox guidelines and lectin-free diet principles. When in doubt, stick to the basics — fresh vegetables, clean proteins, healthy fats, and whole foods as close to their natural state as possible for optimal gut health and digestive wellness.

BEVERAGES

Glass of sparkling water with lime slices and ice on a dark surface.

Champagne
Coffee
Dark Spirits
Hydrogen Water

Low-Sugar Kombuchas (e.g. Kevitia coconut & coconut mojito)
S. Pellegrino Water

Acqua Panna Water
Red Wine
Tea (all types)

BREADS, SNACKS & TORTILLAS

Note: People with diabetes or prediabetes should consume only once a week on average.

Sliced sourdough bread on a wooden cutting board with a knife.

BREAD SRSLY (ONLY rice-free sourdough sandwich rolls and loaves)
Crepini Egg Wraps
Julian Bakery (PaleoThin coconut bread & PaleoThin coconut wraps)
Lovebird Cereal (unsweetened only)

Onana Plantain Tortillas
Positively Plantain Tortillas
Scotty's Everday (keto bread mix & keto pizza crust mix)
Siete Foods (Dip Chip & cassava tortillas)
Tia Lupita Grain Free Cactus Tortillas

Terra Plantain Chips
The Real Coconut grain-free tortilla chips
Thrive Market Organic Coconut Flakes
Trader Joe’s Jicama Wraps

CHOCOLATES & FROZEN DESSERTS

Pieces of dark chocolate arranged on a dark surface.

Coconut milk dairy-free frozen desserts
Dark Chocolate Unsweetened >72% Cocoa
Killer Creamery Ice Cream (chilla in vanilla & no judge mint)

Mammoth Creameries (vanilla bean)
Nonalkalized Cocoa Powder
Perfect Day Vegan Whey and Casein

Rebel Creamery Ice Cream (butter pecan, black raspberry, salted caramel, strawberry & vanilla)
Simple Truth Keto French Ice Cream (chocolate chip)

DAIRY PRODUCTS & REPLACEMENTS

Glass pitcher of milk with small bowls of dairy products on a dark surface

Aged Cheeses from Switzerland
Aged "Raw" French/Italian Cheeses
Buffalo Mozzarella (from Italy & Uruguay)
Coconut Yogurt (plain)
Coconut Milk (unsweetened dairy substitute)
Coconut Cream (unsweetened, full-fat, canned)

French Butter
Italian Butter
Ghee (grass-fed)
Goat Ghee
Goat Kefir (plain)
Goat Milk Cheeses (feta, brie, mozzerella & cheddar}
Goat Milk Cream Flakes (Mt. Capra)
Goat Yogurt (plain)
Kite Hill Ricotta Cheese
Lavva Plant-based Yogurt

Organic Heavy Cream
Organic Sour Cream
Parmigiano-Reggiano Cheese
Sheep Milk Cheeses (pecorino romano, percorino sardo, feta & manchego)
Sheep Kefir (plain)
Sheep Yogurt (plain)

ENERGY BARS

Note: Limit to one per day. Note: manufacturers tend to change ingredients on a regular basis. Please double check the label to make sure these bars/flavors still have clean, lectin-free ingredients.

Gundry MD (oconut chocolate bar)
Human Food Bar

FLOURS

Almond (blanched)
Arrowroot
Cassava
Chestnut
Coconut

Coffee Fruit
Grape Seed
Green Banana
Hazelnut
Millet

Sesame
Sorghum
Sweet Potato
Tiger Nut

FOODLES

Bundle of natural noodles on a light surface.

Big Green Organic Millet Pasta (capellini, linguine, macaroni, penne, ramen & rotini)
Big Green Organic Sorghum Pasta (capellini, linguine, macaroni, rotini & ramen)
Edison Grainery Sorghum Pasta
Gundry MD Sorghum Spaghetti

Jovial Cassava Pastas
Kelp Noodles
Konjac Noodles
Miracle Noodle Kanten Pasta
Shirataki Noodles (fettuccine & spaghetti)
Miracle Rice

Natural Heaven Hearts Of Palm (spaghetti & lasagna}
Palmini Hearts of Palm Noodles
Trader Joe’s Cauliflower Gnocchi

POLYPHENOL-RICH FRUITS

Note: Choose fresh, seasonal fruit when possible and enjoy in moderation.

Colorful assortment of fresh fruits including oranges kiwi and berries on a surface

Apples
Apricots
Blackberries
Blueberries
Cherries
Citrus (no juices)
Cranberries (fresh)

Crispy pears (anjou, bosc & comice)
Guava
Kiwis
Nectarines
Papaya
Passion Fruit

Peaches
Persimmons
Plums
Pomegranates
Raspberries
Starfruit
Strawberries

Discover quality fresh polyphenol-rich fruits at Whole Foods Market!

FRUITS THAT ACT LIKE FATS

Avocado
Olives (all types)

HERBS, SEASONINGS & CONDIMENTS

Assortment of herbs spices and condiments in jars on a wooden surface.

Avocado Mayonaise
Coconut Aminos
Fish Sauce
Herbs & Spices (all except red pepper flakes)
MCT Mayonnaise

Miso Paste
Mustard
Nurtitional Yeast
Pure Vanilla Extract
R's KOSO (low sugar)
Sea Salt (iodized)

Tahini
Vinegars (any without added sugar: apple cider vinegars, Bliss vinegars, Sideyard Shrubs vinegars, and others)
Wassabi

LEAFY GREENS

Algae
Basil
Butter Lettuce
Cilantro
Dandelion Greens
Endive
Escarole

Fennel
Frisee
Mesculin (baby greens)
Mint
Mizuna
Mustard Greens
Parsley

Perilla
Purslane
Red & Green Leaf Lettuces
Romaine Lettuce
Sea Vegetables
Seaweed
Spinach

Discover quality fresh leafty greens at Whole Foods Market!

MEAT (100% grass-fed and grass-finished)

Raw grass-fed beef steak with fresh herbs on a wooden surface.

Beef
Bison
Boar
Elk

Pork (humanely raised, including prosciutto, Ilberico ham & Cico Jotas ham)

Traditionally Fermented Sausages

NUTS & SEEDS

Assortment of mixed nuts and seeds in bowls on a dark surface.

Almonds (only blanched or marcona)
Barukas (or baru) nuts
Basil Seeds
Brazil Nuts (in limited quantities)
Chestnuts
Coconut Meat (not coconut water)
Flaxseeds

Hazelnuts
Hemp Protein Powder
Hemp Seeds
Macadamia Nuts
Nut Butters (if almond butter, must be made with blanched almonds, as almond skins contain lectins)
Pecans

Pili Nuts
Pine Nuts
Pistachios
Psyllium (seeds & powder)
Sacha Inchi Seeds
Sesame Seeds
Tahini (sesame paste)
Walnuts

OILS

Assortment of oil bottles on a wooden surface.

Avocado Oil
Black Seed Oil
Canola Oil (non-GMO, organic only!)
Coconut Oil
Cod Liver Oil (the lemon and orange flavors have no fish taste)

Flaxseed Oil
Macadamia Oil
MCT Oil
Olive Oil (extra virgin first cold pressed)
Perilla Oil
Red Palm Oil

Rice Bran Oil
Sesame Oil (regular & toasted)
Walnut OIl

PLANT BASED PROTEINS and "MEATS"

Blocks of hemp tofu with fresh herbs on a wooden surface

Duckweed Powder
Flaxseed Protein Powder
Gundry MD ProPlant Protein Shakes
Hemp Protein Powder
Hemp Tofu
Just Plant-Based Egg
Perfect Day Vegan Whey & Casein

Pressure Cooked Lentils and Other Legumes (canned, such as Eden or Jovial brand or dried, soaked, then pressure cooked)
Protein Isolates of and/or hydrolyzed pea, soy, or other similar bean powders (not the same as regular pea, soy, lentil or chickpea protein: buyer beware!)

Quorn Products (Only meatless pieces, meatless grounds, meatless steak-style strips, meatless fillets, meatless roast - avoid all others as they contain lectins/gluten)
Textured Vegetable Protein (TVP)

PASTURED POULTRY

Raw pasture-raised chicken pieces on a wooden cutting board.

Chicken
Duck
Game Birds (pheasant, grouse, dove & quali)

Goose
Ostrich
Pastured or Omega-3 Eggs

Turkey (heritage)
Turkey Jerky (low sugar)

RESISTANT STARCHES

Note: People with diabetes or prediabetes should initially limit these foods.

Baobab Fruit
Cassava (aka tapioca)
Celery Root (aka celeriac)
Glucomannan (aka konjac root)
Green Bananas
Green Mango

Green Papaya
Green Plantains
Jicama
Millet
Parsnips
Persimmon
Rutabaga

Sorghum
Sweet Potatoes
Taro Root
Tiger Nuts
Turnips
Yams
Yucca

Discover quality fresh resistant starches at Whole Foods Market!

WILD-CAUGHT SEAFOOD

Fresh wild-caught fish fillets with lemon slices on a wooden surface.

Alaskan Salmon
Anchovies
Calamari/Squid
Clams
Cod
Crab
Freshwater Bass

Halibut
Hawaiian Fish (including mahi-mahi, ono & opah)
Lobster
Mussels
Oysters
Sardines

Scallops
Shrimp
Steelhead
Trout
Tuna (canned)
Lake Superior Whitefish

SWEETENERS

Spoon of a natural sweetener on a surface.

Allulose (non-GMO)
Erythritol
Inulin
Local Honey (very limited!)

Manuka Honey (very limited!)
Monkfruit (aka luo han guo)

Stevia
Xylitol
Yacon

VEGETABLES

Artichokes
Arugula
Asparagas
Bamboo Shoots
Beets (raw)
Bok Choy
Broccoli
Brussel Sprouts
Cabbage (green & red)
Carrot Greens
Carrots (raw)
Cauliflower
Collards
Celery
Chicory
Chives

Daikon Radish
Fiddlehead Ferns
Garlic
Garlic Scapes
Ginger
Hearts Of Palm
Horseradish
Jerusalem Artichokes (aka sunchokes)
Kale
Kimchi
Kohlrabi
Leeks
Lemongrass
Mushrooms
Napa Cabbage

Nopales (aka cactus)
Okra
Onions
Parsnips
Puntarelle
Radicchio
Radishes
Rutabaga
Sauerkraut (raw)
Scallions
Shallots
Swiss Chard
Watercress
Water Chestnuts

Discover quality fresh vegetables at Whole Foods Market!

Shop Now

Whole Foods Market is a global leader in high-quality organic and natural products, committed to sustainability and local sourcing. It is a premier destination for fresh gut-friendly staples, lectin-free produce, and clean wholesome ingredients. Amazon Prime Members receive an extra 10% off sale prices plus exclusive deals on seasonal favorites with the added convenience of grocery delivery and pickup — making healthy eating easier than ever

Lectin-Free Recipes

These simple gut-friendly lectin-free recipes follow Dr. Gundry's Plant Paradox healthy eating guidelines and include everything you'll need for breakfast, lunch, dinner, dessert, and snacks — all designed to support your digestive health and overall wellness.

Explore Recipes →

Looking for more than just food recommendations? These are the gut health tools, wellness products, and trusted resources I personally rely on to support a healthy lectin-free lifestyle every day.

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