Trying to enjoy a more ‘low-lectin’ lifestyle? With the unique diet rising in popularity, we knew we had to get the scoop on the lectin free diet from the Plant Paradox. Written by Dr. Steven Gundry, the well-written book explains the science behind Dr. Gundry’s reasons for advising his patients to avoid lectin-rich options in favor of more lectin free foods. Gundry advises his passionate theory that lectins in foods can cause health complications and shares much anecdotal evidence of positive effects he’s seen in his patients.
If you’ve found this article you’re probably knee deep in ‘lectin-free’ food lists, recipes, and the lists of hard NOs you may be adapting to. That’s a great start, but what do you actually eat? Like… today… tomorrow.. for lunch? We compiled this comprehensive list of staples for anyone who is looking for some delicious and healthy low-lectin alternatives to popular foods.
We’ve got you covered with this lectin free food list starter kit
BONUS: Since Dr. Gundry often advises against many animal food sources, This list of low lectin foods is also completely plant-based!
1. Tortillas (Cassava or coconut flour)
Did you think you’d have to give up tortillas to adopt a low lectin diet? Luckily, that’s not the case. I see tacos and burritos in your future! Pick up some cassava flour tortillas, or coconut flour tortillas.
Our top picks:
|NUCO Organic Coconut Wraps||Thrive Market Organic Coco Wraps||Siete, Coconut Cassava Tortillas|
2. Nut Butters
Goodbye peanut butter, you sneaky legume. Hello walnut butter, pistachio butter (yum!), pecan butter, there’s even brazil nut butter(woah) and macadamia nut butter. Almond butter is typically a no for plant paradox, however, brands who use blanched almonds should be safe.
|Crazy Go Nuts Walnut Butter||Fiddyment Farms Pistachio Butter||Pistachio Factory Raw Pistachio Butter|
|Wilderness Poets Macadamia Butter||Vör Pure Macadamia Nut Butter||Georgia Grinders Pecan Butter||Guidry Organic Farms Pecan Butter|
3. Miracle “Shirataki” Noodles
There is such a thing as “Miracle Noodles” and they really are miraculous. “Shirataki” or konjac pasta is made of konjac flour and has basically 0 calories. Yes, you read that right, 0 calorie pasta (and it’s all natural)…. To add: These noodles are seriously affordable, and while they are almost flavorless by themselves, they REALLY take on the flavors of sauces and spices. These are an adventerous alternative to traditional noodles with a much different texture.
|Miracle Noodle Shirataki Fettuccini||Skinny Shirataki Noodles Spaghetti|
4. Pasta Sauce
When we learned that tomatoes contained lectins, we truly thought pasta sauce was going to be a thing of the past with plant paradox. I nervously contacted my favorite canned pasta sauce company to get the scoop. To our pleasure, Muir Glen uses peeled and seeded tomatoes for their sauce, so as long as there are no high-lectin ingredients, the pasta sauces are a go! Below are some staff favs.
Any pasta sauce company that uses peeled and seeded tomatoes may be ‘lectin-free.’
|Muir Glen Organic Pasta Sauce|
5. Syrup (mmm)
First, we’re going sugar-free and all natural and it tastes so good. Lakanto’s maple-less ‘maple syrup‘ is free of sugar but full of taste. We love this one, especially if you’re looking to have something reminiscent of the true maple syrup you’re used to.
If you want to take it to the next level, try 100% pure Yacon syrup with your breakfast. Yacon syrup wouldn’t be our first choice as a ‘replacement’ to breakfast syrup. Rather, it has its own taste and offers health benefits we love. Dr. Oz describes the taste of Yacon syrup by saying “If a fig married a prune, this is what it would taste like to me.” We agree, it’s also like molasses. Yacon syrup isn’t entirely sugar-free, but it is Plant Paradox approved. Try it next time on your low-lectin pancakes.
|Organic Yacon Syrup by Alovitox|
You’re going to need some pancakes to go with that delicious syrup. If you feel like doing any baking, get your hands on some of these amazing low-lectin flours right away. You can make still make pancakes and cookies all while keeping your ‘gut bugs’ happy.
The Plant Paradox ‘approved’ list features 11 relatively exotic flours for the average baker. However, when diving into lectin-free we quickly got acquainted with the new staples, coconut, (blanched) almond, cassava, and tapioca flour. Below are some favorites from trusted brands.
|Bob’s Red Mill Organic Coconut Flour||Anthony’s Organic Coconut Flour|
|Anthony’s Organic Almond Flour (Blanched)||Bob’s Red Mill Tapioca Flour|
|Anthony’s Organic Cassava Flour|
7. Sauces Baby
Soy Sauce? That is so two months ago. Now for a ‘Plant Paradox approved’ replacement… Coconut Aminos. In fact, grab some coconut garlic and teriyaki sauce while you’re at it! (perfect for tempeh)
Thrive Market Organic Coconut Aminos
|Coconut Secret Coconut Aminos||Coconut Secret Garlic Sauce||Coconut Secret Teriyaki|
Next time you make pancakes, skip the eggs and make “flax eggs” for extra omega-3s and health benefits. Mix 1 tablespoon of ground flaxseeds with 3 tablespoons of water and refrigerate for about 10 minutes. Tip: Add some extra oil to the mix when using ‘flax-eggs’. Plant Paradox approved!
|Spectrum Organic Whole Flaxseed|
Try using a coffee bean grinder for whole flaxseeds.
Tip: Buy whole flaxseeds and grind them in a coffee bean grinder to receive the maximum health benefits.
Click here for the one we use, it works great with flaxseeds.
Almost no soy. Plant-based friends, don’t despair, tempeh is still on the menu! *Crowd cheers* If you haven’t tried tempeh before, going low-lectin is a great reason to try it now. Make sure to pick up ‘grain free’ tempeh. Tempeh is easy to cook and flavor. We like it best when boiled for about 10 minutes in some veggie broth or spiced water and then cut into strips or chunks and cooked in a pan with olive oil, spices, and Coconut Dream garlic or teriyaki sauce… and don’t forget the coconut aminos! Pair with some cauliflower rice to create a delicious low-lectin dinner.
|Lightlife Organic Original Tempeh||
Yves Organic Original Tempeh
Try with teriyaki or garlic sauce
9. Taco Shells
One word, Tacos. Shells. Everyone should be able to enjoy tacos if they want, even those who choose to partake in the Plant Paradox diet. Thanks to Siete, the dream of grain free taco shells is a reality. (Fill them with the jackfruit from #10 or some spiced cauliflower)
|Siete Grain Free Taco Shells|
Yes! One of the best things about trying lectin-free is discovering the versatile deliciousness of young jackfruit as an ingredient. There are so many recipes for this guilt-free sandwich (or taco) filler, we love it cooked & shredded with some low-lectin bbq sauce! Jackfruits are huge and it’s difficult to access the edible part of the fruit if you’re not used to handling them. Thankfully, there are some lovely companies who were willing to do it for us. Ah, convenience. 😌
Health Review Fairy’s recommendations:
Edward & Sons Organic Young Jackfruit
|Native Forest Organic Young Jackfruit|
10. Lectin-Free Snacks
Remember cassava flour from #6? For many who adopt a variation of the lectin-free diet plan, cassava flour becomes a staple. It is a great replacement for wheat. Enter: Cassava flour tortilla chips and cassava flour snacks, hooray! More favorite Plant Paradox snacks are carrots, jicama, nuts, and nut butters + some of the treats below: Enjoy!
|Siete Grain Free Tortilla Chips||Plant Snacks Cassava Flour Chips||Simples Mills Crackers|
|Lakanto Monkfruit Chocolate||Simple Mills Cookies||Lily’s Chocolate|
11. Coconut milk
Coconut milk is naturally creamy, decadent, and sweet. Add it to anything you bake for extra richness and good fats. Not all coconut milk is created equally, the kind in cartons can often have added ingredients including sugars, Dr. Gundry personally recommended So Delicous brand, we love and trust Native Forest’s unsweetend coconut milk (this is the purest we’ve found, apart from making your own!
Native Forest Organic Coconut Milk
|Native Forest Organic Young Jackfruit|
12. Eden Organic Beans
Um, Beans?.. Yes! Those aiming to avoid lectins can indulge in beans which have been properly soaked and pressure cooked. You can do this at home yourself and cook up some amazing meals, but for quick recipes, hummus or chickpea salad, it is so good to be able to buy pressure cooked beans. These come in BPA-free cans, thank you Eden Foods! Eden beans make it possible to easily use beans in recipes whenever you desire and a re a low-lectin must have if you like beans.
Eden Organic Chickpeas
Eden Organic Black Beans
Eden Organic Pinto Beans
Did you say high fat? A high-fat diet can be very healthy. While going lectin-free, ditch the butter and go for butter flavored coconut oil instead. It makes for very decadent desserts and crispy, flavorful, entrees. Two other favorites are the classic extra virgin olive oil and avocado oil.
Butter Flavored Coconut Oil
Extra Virgin Olive Oil
Chosen Food Avocado Oil
Thanks for reading! We hope you have received lots of value from our plant paradox lectin-free shopping list, Remember to share this list with anyone else who is on a low lectin diet.