Plant Paradox Food List: Could Help You Through Your Diet

Medically reviewed by G. Liakeas, MD FACT CHECKED

The Plant Paradox Diet is a recent popular diet book. This diet urges people to stay away from lectins, a type of plant protein found in several foods.

The anti-nutrients driving many chronic health issues, including chronic inflammation, obesity, and autoimmune illnesses, are lectins, a protein found in most common foods.

Dr. Gundry released The Plant Paradox in 2017. The book reveals the covert hazards associated with some plant-based diets that lead to obesity and diseases.

The book provides explanations of key components and ingredients in foods that are suggested for the standard American diet that go beyond those found in textbooks.

The book also includes a thorough list of foods to eat and steer clear of while on a diet, as well as information on how lectins can trigger inflammation, which in turn can lead to weight gain and illness.

In this article, we will be looking at the plant paradox food list.

  • Cruciferous Vegetables

    Arugula 

    Bok choy 

    Green And Red Cabbage

    Broccoli 

    Napa cabbage 

    Brussels sprouts 

    Collards

    Kale 

    Cauliflower

    Kimchi 

    Radicchio 

    Raw Sauerkraut

    Kohlrabi 

    Swiss chard 

    Watercress

    Leafy greens

    Algae

    Basil

    Cilantro

    Butter lettuce

    Dandelion greens 

    Endive 

    Fennel 

    Escarole 

    Mesclun 

    Seaweed 

    Mint 

    Mustard greens 

    Parsley 

    Mizuna 

    Perilla 

    Purslane 

    Romaine lettuce 

    Red and green leaf lettuce 

    Sea vegetables 

    Spinach

  • Other Vegetables

    Artichokes 

    Carrot greens 

    Raw Carrots

    Raw Beets

    Celery

    Chives 

    Asparagus

    Daikon radish 

    Rutabaga 

    Garlic 

    Garlic scapes

    Leeks 

    Lemongrass 

    Ginger 

    Mushrooms  

    Okra 

    Parsnips 

    Onions 

    Puntarella 

    Radishes 

    Water chestnuts

  1. Oils

    Many of the healthy oils that Dr. Gundry suggests are excellent for your health. Utilize oils that prevent lipopolysaccharide (LPSs) from penetrating your intestinal barrier.

    Algae oil

    Black seed oil 

    Canola oil

    Red palm oil 

    Avocado oil 

    Coconut oil 

    Sesame oil

    Macadamia oil 

    MCT oil 

    Cod liver oil

    Perilla oil 

    Extra virgin olive oil

    Pistachio oil 

    Rice bran oil 

    Walnut oil

  1. Fruits

    Fruits can reduce blood pressure, and improve blood sugar levels, which can help control appetite, and lower the risk of heart disease and stroke.

    Apples

    Apricots

    Cherries 

    Crispy pears

    Passion fruit

    Blackberries 

    Blueberries 

    Peaches 

    Raspberries 

    Strawberries

    Plums 

    Pomegranates

    Kiwis 

    Nectarines

  1. Resistant Starches

    A carbohydrate, resistant starch ferments in the large intestine after defying digestion in the small intestine. It feeds the healthy bacteria in your stomach, regulates blood sugar, and enhances feelings of fullness.

    You may consider consulting a medical professional, if you deal with complications like diabetes, etc.

    Baobab fruit

    Glucomannan

    Celery root

    Green bananas

    Sweet potatoes

    Green mango

    Sorghum

    Cassava

    Green papaya

    Green plantains

    Tiger nuts

    Millet

    Parsnips

    Jicama

    Persimmon

    Rutabaga

    Taro root

    Turnips

  1. Seeds And Nuts

    Reducing the risk of high cholesterol, high blood pressure, cancer, abdominal fat, heart disease, and lung disease may be a few advantages of consuming seeds and nuts daily.

    Almonds 

    Brazil nuts

    Pecans 

    Sesame seeds 

    Pili nuts 

    Pine nuts 

    Flaxseeds

    Hazelnuts 

    Pistachios 

    Psyllium seeds 

    Macadamia nuts

    Sacha Inchi seeds 

    Tahini

    Hemp seeds 

    Walnuts

  1. Seafood

    The majority of seafood varieties are a great addition to this diet because they are loaded with minerals and vitamins.

    Important nutrients found in seafood include vitamins B and D, omega-3 fatty acids, iron, and protein. Also, aim for 4 ounces per day of any of the following wild-caught seafood.

    Alaskan salmon 

    Anchovies 

    Wild Shrimp 

    Clams 

    Cod 

    Crab

    Mussels 

    Oysters 

    Halibut

    Sardines 

    Scallops 

    Canned Tuna

    Whitefish

  1. Pastured Poultry

    Poultry raised on pasture could be acceptable. 50 percent more vitamin A is present in poultry raised on pasture, supporting your vision and immune system. They have significantly less fat in general. Your daily goal should be 4 ounces.

    Chicken

    Dove

    Quail

    Pheasant

    Grouse

    Duck

    Goose 

    Ostrich

    Turkey

  1. Meat

    Meat that has been raised on grass and finished on grass has a wide range of micronutrients and is high in brain-healthy omega-3 fatty acids. 

    Beef

    Boar

    Elk

    Bison

    Venison

    Lamb

    Pork

  1. Dairy Products

    Good sources of high-quality protein include dairy products. Protein is essential for weight loss because of its powerful satiating effect.

    Dairy products without casein A-1 in this diet. One ounce of cheese or four ounces of yogurt should be the maximum intake per day.

    Buffalo butter

    Buffalo mozzarella 

    A2 casein milk 

    Coconut yogurt

    French butter

    Italian cheese 

    Goat’s milk cheese 

    Goat’s milk yogurt

    Organic heavy cream 

    Organic cream cheese 

    Organic sour cream 

    Sheep’s milk cheese 

    Sheep’s milk yogurt

    Parmigiano-Reggiano

    Whey protein powder

  1. Flours

    Important micronutrients like manganese, riboflavin, iron, phosphorus, and niacin can be found in a cup of flour. Avoid flour made from grains when following this diet because they contain lectins.

    Blanched almond

    Arrowroot 

    Cassava 

    Sesame

    Sorghum flour 

    Coffee fruit 

    Grape seed 

    Green banana 

    Chestnut 

    Coconut 

    Hazelnut 

    Millet 

    Sweet potato 

    Tiger nut

  1. Seasonings And Herbs

    Seasonings, herbs, and condiments have anticancer, anti-inflammatory, anti-glucose and cholesterol-lowering, antioxidant, and other properties that may impact mood and cognition.

    Avocado mayonnaise 

    Coconut aminos 

    Mustard 

    Nutritional yeast 

    Fish sauce

    Iodized Sea salt

    Tahini 

    Herbs and spices except chilli flakes

    Miso 

    Vinegar with no added sugar

    Pure Vanilla extract

    Wasabi

  1. Beverages

    Champagne

    Red wine 

    Dark spirits

    Coffee

    Hydrogen water

    Tea 

    Pellegrino water

Foods To Avoid On Plant Paradox Diet

  1. Frutis And Vegetables

    Beans

    Chickpeas

    Edamame

    Lentils

    Soy

    Sugar snap peas 

    Tofu

    Melons 

    Pumpkin

    Soy protein

    Sugar snap peas

    Bell peppers

    Chiles

    Cucumbers

    Eggplant

    Goji berries

    Peas

    Tomatoes

  1. A1 Casein Dairy Products

    Milk

    Butter

    Non–Southern European Cow Milk

    Cottage cheese

    Kefir

    Ricotta

    Greek Yogurt

    Yogurt

  1. Oils

    Corn Oil

    Partially hydrogenated Vegetable Oil

    Cottonseed Oil

    Partially hydrogenated Canola Oil

    Sunflower Oil

    Soy Oil

    Grapeseed Oil

    Peanut Oil

  1. Seeds And Nuts

    Almonds with peels

    Chia seeds

    Cashews

    Sunflower seeds

    Pumpkin seeds

    Peanuts

  1. Grains

    Barley grass

    Barley

    Corn

    Popcorn

    Oats 

    Wheat Einkorn

    Wheatgrass

    Quinoa

    Brown rice

    Bulgur

    Cornstarch

    Wheat 

    Rye

    Spelt

    Whole grains

    White rice

  1. Starch Refined Foods

    Cereal

    Cookies

    Pasta

    Potato chips

    Bread

    Grain Flour

    Pastry

    Rice

    Pseudo Grain Flour

    Potatoes

    Tortillas

Additional Substances For Plant Paradox Diet

These essential supplements are suggested by Dr. Gundry as further assistance for the Plant Paradox regimen.

  1. Prebiotic Supplements For Plant Paradox

    Prebiotics are plant fibers that travel to your lower digestive tract where they serve as a delicious meal for your good bacteria because they are not digested by the body. That encourages the growth and multiplication of your beneficial bugs.

  • Galactooligosaccharides 
  • Inulin powder
  • Psyllium husk powder
  1. Phytochemicals From Green Plants On Plant Paradox

    A lower risk of cardiovascular and other diseases is linked to a high dietary intake of phytochemicals. Our gut microbes have an insatiable appetite for leafy greens and phytochemicals are abundant in them.

    Our beneficial gut bacteria crowd out the harmful ones as they receive more phytochemicals from food.

  • Broccoli and DIM extract 
  • Modified citrus pectin 
  • Spinach extract
  1. Polyohenol Supplements

    Flavonoids, stilbenes, lignans, and phenolic acids are among the group of substances known as polyphenols that are present in many plant-based foods.

    Cardiovascular conditions, certain malignancies, diabetes, and neurological illnesses may be prevented by polyphenols.

  • Berberine
  • Grape seed extract 
  • Green tea extract
  • Cocoa powder
  • Resveratrol 
  • Cinnamon
  • Mulberry
  • Pine tree bark extract
  1. Necessary Acids

    Starting with 5,000 IUs of vitamin D per day, or 10,000 IUs if you have an autoimmune disease, is what should be included in this diet.

    To help combat the negative effects of folic acid, supplement methyl B12 and methyl folate with your diet.

    At least 1000 milligrams of omega-3 fatty acids per day are advised to be consumed in this diet.

Conclusion

Avoid lectins, a class of protein present in a variety of common foods is the simple premise according to the plant paradox diet.

A lectin-free diet is, however, hotly contested and runs counter to many cultures’ long-standing vegetarian populations. Furthermore, there is no solid proof that the diet is particularly effective in and of itself.

However, many people report success with it, so it is worthwhile to give it a try. Be sure to speak with your doctor before starting this diet if you have any underlying medical conditions.

Leave a Reply

Your email address will not be published. Required fields are marked *