New to living a ‘low-lectin’ lifestyle? With its somewhat controversial popularity rising, we knew we had to get the scoop on the Plant Paradox. Written by Dr. Steven Gundry, the well-written book reveals the science behind Dr. Gundry’s reasons for advising patients to avoid lectins.
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 choosing to adapt to. That’s a great start, but what do you actually eat? Like… today.
We’ve got you covered with this lectin free starter kit shopping list!
BONUS: This list 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||Carley’s Organic Raw Brazil Nut Butter||Fiddyment Farms Pistachio Butter||Pistachio Factory Raw Pistachio Butter|
|Wilderness Poets Macadamia Butter||Vör Pure Macadamia Nut Butter||Georgia Grinders Pecan Butter||Purely Pecans Sea Salt 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 make an amazing replacement for beloved noodles.
NOoodles Shirataki Noodles
|Miracle Noodle Organic Shirataki Noodles||Thrive Market Wonder Noodles|
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 my 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,’ if you discover any more, please comment the names on this post so other readers can benefit!
|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. Comment below and tell us how you’d describe the taste!
Lakanto Maple Flavored Monkfruit Syrup
|Gold Source Labs Pure Yacon Syrup||Nature Botanical Farms 100% Pure Yacon Syrup|
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 favs 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||
Spectrum Organic Ground 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
Two words. Taco. Shells. Everyone should be able to have 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. (Pair 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 any variation of 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 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.
Native Forest Organic Coconut Milk
|Native Forest Organic Young Jackfruit|
12. Eden Organic Beans
WHAT?? 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, please comment on this pag if you discover any additions we need to add to the list, or your lectin-free tips, experiences, and recipes.