The Plant Paradox Diet: Could A Lectin-Free Lifestyle Work For You?

It's not surprising that a diet steering you away from seemingly healthy vegetables is called the "plant paradox" diet. Also called the Gundry diet after its physician founder, Steven Gundry, M.D., this diet avoids a plant protein in certain vegetables called lectins.

While best known for this lectin-free diet plan, Gundry is a former heart surgeon who also conducted medical research in the '90s and was a pioneer in infant heart transplant surgery. Needless to say, he's got quite the resume (and he's been on the mindbodygreen podcast!).

So how exactly does the Plant Paradox Diet reduce inflammation? It removes lectins, a protein found in many fruits and vegetables, from your diet, which Gundry says can be harmful for some people. Lectins, to put it simply, are actually one of the defense mechanisms within certain plants that are intended to keep predators, humans included, from eating them.

Among other foods, lectins are found in all nightshades—a popular family of plants including potatoes, peppers (bell as well as hot peppers like chili and jalapeño), eggplants, goji berries, and tomatoes.

And, according to Gundry, these pesky proteins can cause some problems, if you're intolerant to them.

"A lectin is a type of protein2 that forces carbs (sugars, starches, and fibers) to clump together and even attach to certain cells in your body when you eat them," explains Gundry. "Often, lectins can get in the way of important cells communicating with one another. And when that happens, the body's response is usually inflammation or some other type of reaction to toxicity, like nausea, diarrhea, or vomiting. A break in cellular communication can also result in symptoms like fatigue or forgetfulness."

It's important to note that this process tends to only happen to people with sensitivities to lectins. That said, it's always best to do what works for your own body; if you are intolerant to lectins, it may be a good idea to avoid them with the Plant Paradox Diet.

A piece of older research3 suggests that a diet high in lectins may contribute to autoimmune diseases like Crohn's disease, celiac, rheumatoid arthritis, and diabetes. Thus, the benefits of following the Plant Paradox Diet and cutting out lectins may include a reduced risk and better management of autoimmune disease and chronic disease—however, there are no clinical trials demonstrating this just yet.

As with most aspects of well-being, it's all about balance. That said, this diet comes with some warnings. Following a lectin-free diet means eliminating quite a few perfectly healthy foods. And at a time when the majority of the country is still eating heavily processed foods full of artificial sugars and fat, it's natural to be wary of a diet that steers you away from some whole fruits and vegetables. You won't starve, but you certainly will be limiting your options when it comes to grains, fruits, vegetables, and legumes, so it's really worth considering whether this diet is right for you before taking the plunge.

On that note, you might not want to start the Plant Paradox Diet if you feel perfectly fine eating lectins. If you don't have an adverse reaction to those foods, cutting them out from your diet may not be necessary (and can keep you from eating healthy vegetables).

It's also important to mention the lack of clinical trials surrounding lectins and a lectin-free diet. While there has been anecdotal evidence (as with Gundry's experience), it may be risky to regard the health claims as true without more research.

If you want to start a lectin-free Plant Paradox Diet, it's a good idea to map out a meal plan for yourself with approved foods. A diet works only if it's sustainable, and planning ahead can help. It may also be helpful to consult with a registered dietitian who can guide you on how to best remove lectins from your diet without compromising your overall nutrition.

Flavor doesn't have to be compromised on a lectin-free diet—just make sure you're using plenty of approved flavor boosters. For dinner, try an Asian-inspired stir fry made with nutrient-packed bok choy and shrimp (or another approved protein). Simply cook up the shrimp, along with minced garlic and ginger, in a skillet with sesame oil. When the shrimp is pink, add in a few cups of chopped bok choy and cook until wilted.