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The PlantParadoxQuick and EasyT h e 30-D a y P l a n t o L o seW e igh t, F e e l Gr e a t, a n dL i v e L e c t i n- F r e eSteven R. Gundry

This book contains advice and information relating to health care. It shouldbe used to supplement rather than replace the advice of your doctor or anothertrained health professional. If you know or suspect you have a health problem,it is recommended that you seek your physician’s advice before embarking onany medical program or treatment. All efforts have been made to assure theaccuracy of the information contained in this book as of the date of publication.This publisher and the author disclaim liability for any medical outcomes thatmay occur as a result of applying the methods suggested in this book.the plant paradox quick and easy. Copyright 2019 by Steven R. Gundry. Allrights reserved. Printed in the United States of America. No part of thisbook may be used or reproduced in any manner whatsoever without writtenpermission except in the case of brief quotations embodied in critical articlesand reviews. For information, address HarperCollins Publishers, 195 Broadway,New York, NY 10007.HarperCollins books may be purchased for educational, business, orsales promotional use. For information, please email the Special MarketsDepartment at SPsales@harpercollins.com.first editionLibrary of Congress Cataloging- i n- P ublication Data has been applied for.ISBN 978-0-06-291199-5 (pbk.)19 20 21 22 23lsc10 9 8 7 6 5 4 3 2 1

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Once our bodies are able to finally get off the roller coasterof exposure to a damaging diet and deadly disruptors, it isamazing how beautifully they can heal themselves. I have seenpatients resolve the following health problems: Chronic pain syndrome Colon polyps Cramps, tingling, andnumbness Dementia Dental problems Depression Diabetes, prediabetes,insulin resistance Exhaustion Fat in the stool (due to poordigestion) Fibromyalgia Gastroesophageal refluxdisease (GERD), Barrett’sesophagus Gastrointestinal problems(bloating, pain, gas,constipation, diarrhea) Headaches Heart disease, coronaryartery disease, vasculardiseaseAching jointsAcid reflux or heartburnAcneAge spots, skin ne diseases(including autoimmunethyroid disease,rheumatoid arthritis,type 1 diabetes, multiplesclerosis, Crohn’s disease,colitis, and lupus)Bone loss (includingosteopenia andosteoporosis)Brain fogCancerCanker soresChronic fatigue syndrome3

Memory loss Migraine headaches Nutritional deficienciesdue to malabsorption (e.g.,low iron levels) Parkinson’s disease Peripheral neuropathy Polycystic ovary syndrome(PCOS) Skin rashes (includingdermatitis herpetiformis,eczema, and psoriasis) Slow infant and child growth Unexplained bouts ofdizziness or ear ringing Vitiligo Weight loss or weight gain Hypertension Infertility, irregularmenstrual cycles,miscarriage Irritability and behavioralchanges Irritable bowel syndrome(IBS) Low counts ofimmunoglobulin G,immunoglobulin M, andimmunoglobulin A Low testosterone Low white blood cell count Lymphomas, leukemias,multiple myeloma Male- pattern baldness4

Foods for Each Phase of the PlantParadox Programhandy, at- a- glance chart of the foods you shouldaim to eat in each phase of the program. Remember: Wheneverpossible, try to select organic and non- GMO varieties.HERE IS APHASE 1 Leafy green vegetables— endive, lettuce, spinach, Swisschard, and watercress Cruciferous vegetables— bok choy, broccoli, brusselssprouts, cabbage, cauliflower, kale, arugula, and mustardgreens Artichokes Asparagus Celery Fennel Radishes Fresh herbs like mint, parsley, basil, cilantro, and chives Garlic, onions, and leeks Kelp, seaweed, and nori Wild- caught seafood or pastured poultry, no more than atotal of eight ounces a day Quorn products (see page 87 for acceptable options) Grain- free tempeh Hemp tofu Avocado, up to one a day Olives5

Olive oil, avocado oil, macadamia nut oil, walnut oil, hempseed oil, flaxseed oil, MCT oil, perilla oil, ghee Nuts, up to 1/2 cup per day (see “Yes, Please” food list forspecific types) Lemon juice Vinegar Mustard Tea (any kind) Coffee Acceptable sweetenersPHASE 2All of the foods listed for Phase 1, plus: Small amounts of in- season fruit or green bananas,mangoes, or papayas Figs Dates So- Delicious No Added Sugar Coconut Ice Cream Pastured or omega-3 eggs Plantains Shirataki noodles (sold under the brand name MiracleNoodles) Cappello’s Fettuccine Palmini Pasta (noodles made from hearts of palm) Coconut- , cassava- , and almond- flour tortillas (try Sieteand The Real Coconut brands) Parsnips6

TurnipsJicamaCelery rootJerusalem artichokes (sunchokes)Yams and sweet potatoesAlmond flourCassava flourCoconut flourSorghumMilletInulin and yacón syrupOkraRadicchioMushroomsPlain goat, sheep, or coconut yogurtLimited amounts of casein A2 dairy, including milk,cheese, and yogurt from goats, sheep, water buffalo, andSouthern European cowsPHASE 3All the foods on the Phase 1 and Phase 2 lists, plus: Peeled and seeded baby cucumbers, zucchini, andJapanese eggplant* Peeled and seeded heirloom tomatoes and peppers* Pressure- cooked organic beans and lentils or Eden brandcanned beans or lentils*7

Pressure- cooked Indian white basmati rice If you have to have bread: True artisan white sourdoughbread may be safe, but I doubt it. Use only as a sponge toget olive oil into your mouth. Do not eat if you have anautoimmune disease, celiac disease, gluten sensitivity,diabetes, prediabetes, memory loss, or cancer.*Gradually reintroduce small amounts of these, one food ata time, to determine how they affect you.8

Say “Yes, Please” to These Acceptable FoodsCRUCIFEROUS V EGE TA BLE SArugulaBok choyBroccoliBroccoli rabeBrussels sproutsCabbage (green and red)CauliflowerCollard greensFermented vegetables: raw sauerkraut, kimchiKaleKohlrabiNapa cabbageRadicchioRhubarbSwiss chardWatercressOTHER V EGE TA BLE SArtichokesAsparagusBamboo shootsBeets (raw)Carrots (raw)Carrot greensCelery9

ChivesDaikon radishFiddlehead fernsGarlicGarlic scapesGingerHorseradishHearts of palmJerusalem artichokes (sunchokes)LeeksLemongrassMushroomsNopales allotsWater chestnutsLE A F Y GREENSAlgaeArugulaBasilButter lettuceChicory10

CilantroDandelion greensDillEndiveEscaroleFennelMesclun (baby greens)MintMizunaMustard greensParsleyPerillaPurslaneLettuce (red and green leaf)RomaineSeaweedSea vegetablesSpinachTarragonWatercressFRUIT S TH AT AC T LIK E FAT SAvocado (up to a whole one per day)Olives, all types11

OIL SAlgae oil (Thrive culinary brand)Avocado oilCoconut oil (Phase 3 only)Cod liver oil (the lemon and orange flavors have no fishtaste)Macadamia oilMedium- chain triglycerides (MCT oil)Olive oil, extra virginPerilla oilRed palm oilRice bran oilSesame oilWalnut oilNUT S A ND SEEDS(1 2 cup per day)Approved nut butters: ideally unsweetened almond buttermade with peeled almonds (only a tablespoon per day,please)Almonds, only blanched or Marcona (the brown peelcontains a lectin that bothers many people withautoimmune diseases)Baruka nutsBrazil nuts (in limited amounts)ChestnutsCoconuts (not coconut water)Coconut milk (unsweetened dairy substitute)12

Coconut milk/cream (unsweetened, full- fat, canned)Flax seedsHazelnutsHemp seedsHemp protein powderMacadamia nutsPecansPili nutsPistachiosPine nutsPsylliumSacha inchi nutsSesame seedsTahiniWalnutsRE SISTA NT STA RCHE S(Can be eaten every day in limited quantities, but thosewith prediabetes or diabetes should limit to once or twicea week)PROCE SSED R E SISTA N T STA RCHE SBread and bagels made by Barely BreadJulian Bakery PaleoThin Wraps (made with coconut flour)and PaleoThin coconut flakes cerealThe Real Coconut coconut- and cassava- flour tortillasand chips13

Siete brand chips (be careful here, as there is a smallamount of chia seed in the chips)Siete brand tortillas (only those made with cassava andcoconut flour or almond flour)W HOL E- F OOD R E SISTA N T STA RCHE SBaobab fruitCassava (tapioca)Celery root (celeriac)Glucomannan (konjac root)Green plantainsGreen bananasGreen mangoGreen Sweet potatoes or yamsTaro rootTiger nutsTurnipsYucca14

“FOODLE S”(My name for acceptable noodles)Cappello’s fettuccine and other pastaKelp noodlesMiracle Noodles and Kanten PastaMiracle RicePalmina Hearts of Palm NoodlesPasta SlimShirataki noodlesFISH(Any wild- caught, up to 4 ounces per day)Alaskan halibutAlaskan salmonAnchoviesCalamari/squidCanned tunaClamsCrabFreshwater bassHawaiian fishLobsterMusselsOystersSardines15

ScallopsShrimpWhitefishPA STURED P OULTRY(Up to 4 ounces per day)Chicken (If you can’t find pastured chicken, look forMary’s Free- R ange Pasture Raised Air ChilledChicken. It’s usually available at Whole Foods andsimilar stores. It’s not lectin- free, but it is a finesubstitute in a pinch.)Chicken eggs, omega-3 or pastured (up to 4 per day)DuckDuck eggsGame birds (pheasant, grouse, dove, quail)GooseOstrichQuail eggsTurkeyME AT(100 percent grass- fed, up to 4 ounces per day)BeefBisonBoarElk16

LambPork (humanely raised, including prosciutto, Iberico, 5J)VenisonWild gamePL A NT- B A SED “ME AT S”Hemp tofuHilary’s Root Veggie Burger (hilaryseatwell.com)Quorn products (only Chik’n Tenders, Ground, Chik’nCutlets, Turk’y Roast, Bacon- Style Slices)Tempeh (grain- free only)FRUIT S(Limit to one small serving per day and only when thatfruit is in season.)ApplesApricots (fresh)BlueberriesBlackberriesCherriesCitrus (but no drinking juices)Dates (fresh)Figs (fresh)GrapefruitKiwisLemons17

LimesNectarinesOrangesPassionfruitPeachesPears, crispy only (Anjou, Bosc, Comice)PlumsPomegranatesRaspberriesStrawberriesDA IRY PRODUC T S A ND REPL ACEMENT S(1 ounce cheese or 4 ounces yogurt per day)CHEE SEBuffalo mozzarella (Italy)Cheese from SwitzerlandFrench/Italian cheeseGoat cheeseOrganic cream cheeseParmigiano- ReggianoSheep cheeseBU T TERBuffalo butter (available at Trader Joe’s)French/Italian butterGhee18

YOGURTSCoconut yogurtGoat and sheep kefir (plain)Goat yogurt (plain)Sheep yogurt (plain)Whey protein powderMIL K SAlmond milk, unsweetenedCasein A2 milk (as creamer only)Goat milkHemp milkOrganic heavy creamOrganic sour creamENERGY BA R S(Up to one per day)Adapt bar: coconut and chocolate (adaptyourlife.com)B- Up bars (made by Yup brand): chocolate mint,chocolate chip, cookie dough, and sugar cookie onlyQuest bars: lemon cream pie, banana nut, strawberrycheesecake, cinnamon roll, double chocolate chunk,maple waffle, and mocha chocolate chip onlyHERBS, SE A SONINGS, A ND CONDIMENT SAll herbs and spices, except chili pepper flakesAvocado mayonnaise19

Coconut aminosCurry pasteExtracts (all)Fish sauceMisoMustardNutritional yeastPure vanilla extractSea salt (ideally iodized)TahiniVinegars (any without added sugar, but balsamic is fine)WasabiFLOUR SAlmond (blanched)ArrowrootCassavaChestnutCoconutGrape seedGreen bananaHazelnutSesame (and seeds)Sweet potatoTiger nut20

S W EE TENER SErythritol (Swerve is my favorite because it also containsoligosaccharides)Honey, only local or manuka (in moderation)Inulin (chicory root)Just Like Sugar (made from inulin)Monk fruit (luo han guo, Nutresse brand is good)Stevia (SweetLeaf is my favorite)XylitolYacón (Super Yacon Syrup is available at Walmart, or youcan find Sunfood Sweet Yacon Syrup on Amazon)CHOCOL ATE A ND FROZEN DE S SERT SCocoa powder, nonalkalized onlyCoconut milk dairy- f ree frozen desserts (the SoDelicious blue label, which contains only 1 gram ofsugar)Dark chocolate, unsweetened, 72 percent or greater (1ounce per day)LaLoo’s goat milk ice cream21

BE V ER AGE SChampagne (up to 6 oz per day)CoffeeDark spirits (up to 1 ounce per day)Kombucha (Kevita brand low- sugar only, e.g., coconut,coconut Mojito)Red wine (up to 6 ounces per day)Tea (all types)The “No, Thank You” List of Lectin- Containing FoodsREFINED, STA RCH Y FOODSBarley esPotato chipsTortillasWheat flourWhite rice22