Dr. Steven Gundry is recognized for his nutritional protocol, the Plant Paradox diet, which focuses on avoiding specific plant compounds. This philosophy extends to all food groups, establishing rigorous standards for consumption. His recommendations are rooted in the belief that certain inflammatory proteins and molecules can disrupt gut health and contribute to various ailments. Understanding his specific stance on milk is necessary, as conventional dairy is largely excluded from his plan.
Why Conventional Dairy is Off the Menu
Dr. Gundry’s primary objection to most commercially available cow’s milk in the United States centers on the type of beta-casein protein it contains. The vast majority of dairy products come from breeds like the Holstein, which produce milk containing the A1 beta-casein protein. This protein is viewed as problematic because, during digestion, it can break down into a peptide called beta-casomorphin-7 (BCM-7).
BCM-7 is a biologically active opioid peptide that some research suggests may interact with the digestive system in ways that could lead to inflammation. Many people who believe they are lactose intolerant may actually be experiencing a sensitivity to this A1 casein protein.
A secondary concern involves the presence of lectins, which are often found in the feed given to conventionally raised cattle. When cows are fed grains and soy, these high-lectin compounds can pass through the food chain to the consumer. This combination of the A1 protein and feed-related lectins is the core reason conventional cow’s milk is deemed unsuitable within the program.
Approved Animal-Based Milk Sources
Dr. Gundry approves specific dairy sources that naturally avoid the problematic A1 beta-casein. The most recognized recommendation is A2 cow’s milk, sourced from select breeds like Guernsey, Brown Swiss, and certain Jersey cows. These milks contain only the A2 beta-casein protein, which does not break down into the inflammatory BCM-7 peptide upon digestion.
The A2 protein is considered a much safer alternative that aligns more closely with the type of dairy our ancestors consumed. While A2 milk is a better choice, it is still important to note that milk contains the sugar lactose and insulin-like growth factor one (IGF-1). IGF-1 is designed to promote rapid growth in calves, so even A2 milk is often advised in moderation.
Milk from other mammals is also generally accepted because it naturally contains the A2 form of casein or a similar protein structure. Goat, sheep, and water buffalo milk are all listed as acceptable dairy alternatives. These sources are typically easier to digest for many people due to their protein composition. Products derived from these milks, such as goat cheese and buffalo mozzarella, are often included on the approved food lists.
Evaluating Plant-Based Milk Alternatives
When considering plant-based milks, Dr. Gundry’s recommendations prioritize lectin avoidance and fat content. Many common plant milks are rejected because of their high lectin content or other undesirable compounds. For instance, soy milk is a major source of lectins, and cashews are discouraged because they belong to the same plant family as poison ivy.
Standard almond milk is often rejected unless it is made from blanched almonds, as the skin of the nut contains lectins. Oat milk is generally avoided because oats can be a source of glyphosate and a protein that acts like a lectin. It is also important to choose unsweetened varieties of any plant milk, as added sugars can negate any potential health benefits.
The most highly recommended plant-based options include:
- Unsweetened coconut milk, favored for its medium-chain triglycerides (MCTs) and lack of lectins.
- Hemp milk, a good choice because of its omega-3 and omega-6 fatty acid content.
- Macadamia nut milk, noted for its potential vascular health benefits.
- Specialty milks like walnut milk and flax milk are also considered good alternatives.
Flax milk is specifically praised for its alpha-linolenic acid (ALA) content, a short-chain omega-3 fat.