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.
Contents
Food You Can Eat On Plant Paradox Diet
Vegetables
You may consume a lot of cruciferous vegetables, leafy greens, as well as a few other vegetables.
Vegetables should be grown sustainably, organically, and locally. They can be bought fresh or frozen, and consumed either cooked or uncooked.
Cruciferous Vegetables
Arugula
Bok choy
Green And Red Cabbage
Broccoli
Napa cabbage
Brussels sprouts
Collards
Cauliflower
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
Daikon radish
Rutabaga
Garlic scapes
Leeks
Ginger
Mushrooms
Okra
Parsnips
Onions
Puntarella
Radishes
Water chestnuts
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.
Black seed 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
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
Crispy pears
Passion fruit
Blackberries
Blueberries
Peaches
Raspberries
Strawberries
Plums
Pomegranates
Kiwis
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.
Glucomannan
Celery root
Green bananas
Sweet potatoes
Green mango
Sorghum
Cassava
Green plantains
Tiger nuts
Millet
Parsnips
Jicama
Persimmon
Rutabaga
Taro root
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
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
Halibut
Sardines
Scallops
Canned Tuna
Whitefish
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
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
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
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
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
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
Fish sauce
Iodized Sea salt
Tahini
Herbs and spices except chilli flakes
Miso
Vinegar with no added sugar
Wasabi
Beverages
Red wine
Dark spirits
Coffee
Hydrogen water
Tea
Pellegrino water
Foods To Avoid On Plant Paradox Diet
Frutis And Vegetables
Beans
Chickpeas
Edamame
Lentils
Soy
Sugar snap peas
Tofu
Melons
Pumpkin
Soy protein
Sugar snap peas
Chiles
Cucumbers
Eggplant
Goji berries
Peas
Tomatoes
A1 Casein Dairy Products
Milk
Butter
Non–Southern European Cow Milk
Cottage cheese
Kefir
Ricotta
Greek Yogurt
Yogurt
Oils
Corn Oil
Partially hydrogenated Vegetable Oil
Partially hydrogenated Canola Oil
Soy Oil
Grapeseed Oil
Peanut Oil
Seeds And Nuts
Chia seeds
Cashews
Pumpkin seeds
Peanuts
Grains
Barley grass
Barley
Corn
Popcorn
Oats
Wheat Einkorn
Wheatgrass
Quinoa
Brown rice
Bulgur
Cornstarch
Wheat
Rye
Spelt
Whole grains
White rice
Starch Refined Foods
CerealCookies
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.
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
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
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
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.