Dr. Steven Gundry recommends a highly selective approach to protein consumption, prioritizing quality and sourcing over quantity. His advice stems from his “Plant Paradox” philosophy, which focuses on minimizing dietary threats to the gut lining. This careful selection process applies to both animal and plant sources, ensuring the chosen proteins support longevity and overall wellness.
The Philosophy of Protein Selection
Dr. Gundry’s dietary framework is built on avoiding compounds that cause inflammation or damage the gut lining. The primary focus is on lectins, proteins found in many plants, especially grains, legumes, and certain vegetables. He suggests that lectins interfere with nutrient absorption and potentially trigger immune responses. Therefore, many common plant-based protein sources are excluded unless prepared in a specific way.
His philosophy also extends to dairy, focusing on the distinction between A1 and A2 beta-casein protein. Conventional cow’s milk contains the A1 protein, which he suggests can be inflammatory and cause digestive distress. He favors dairy containing the A2 protein, which is structurally similar to protein found in goat, sheep, and human milk, making it better tolerated.
For animal proteins, the health of the animal dictates the quality of the resulting protein. Conventionally raised animals are often fed diets high in lectin-containing corn and soy, and may be given hormones or antibiotics. This poor-quality feed impacts the nutritional profile of the meat, leading Dr. Gundry to emphasize the importance of sourcing from animals raised on their natural diets. Furthermore, animal proteins are high in the amino acid methionine, which may stimulate the mTOR pathway, a regulator associated with aging.
Animal Protein Recommendations
Approved beef, lamb, and bison must be labeled as “grass-fed and grass-finished” to ensure the animals were not fed grains during their final phase of life. The “grass-finished” designation is important because “grass-fed” alone can be misleading and may still include a period of grain feeding.
For poultry and eggs, he advises choosing free-range or pastured options based on the quality of the animal’s feed. Shellfish and fish, particularly wild-caught, low-mercury varieties, are preferred because they do not contain the inflammatory sugar molecule Neu5Gc found in red meat. Smaller fish like sardines, anchovies, and wild-caught salmon are highly recommended as they are lower in mercury and rich in omega-3 fatty acids.
In the dairy category, he specifically endorses products made from A2 cow’s milk, or from goats and sheep. Goat and sheep dairy naturally contain the A2 beta-casein protein. He also approves of high-fat dairy like grass-fed French or Italian butter and ghee, which have very low levels of protein compared to milk.
Plant Protein Recommendations
Dr. Gundry promotes a variety of plant-based proteins, provided they are naturally low in lectins or processed to remove them. Approved nuts and seeds are a primary source of plant protein and healthy fats. These include tree nuts such as walnuts, pecans, macadamia nuts, and pistachios.
He advises caution with many popular seeds due to their lectin content, specifically warning against chia, pumpkin, and sunflower seeds. Instead, he encourages the consumption of hemp seeds, which are a complete plant protein. Flax seeds must be ground right before consumption to absorb their nutrients. Basil seeds are also an approved alternative to chia seeds, offering soluble fiber without the lectin content.
Certain high-lectin foods, such as lentils, are acceptable only if prepared using specific methods like pressure cooking, which effectively neutralizes the lectins. For those using protein powders, he recommends lectin-free options like hemp protein or specifically processed pea proteins, while advising against most conventional pea protein products due to the potential for lectin content.