The Benefits of a Plant-Based Diet for Health and Wellness


Plant-based diet
Plant-based diet

What comes to mind first when you hear the word plant-based diet?

According to me, the word simply means that a diet is completely based on plant products that consist of various types of fruits, vegetables, and other sources.

Well, that is true, but we also need to eat selective fruits and vegetables that are highly nutritious and fill the body’s demands.

It can be called eating vegan or being vegetarian, but the compass mainly revolves around plant-oriented products.

One of the main reasons that people are more inclined towards a plant-based diet is because of the several health benefits that it offers, which are much greater than those from dairy or animal products.

Some researchers have shown that people who have been on plant-based diets for a longer period are less prone to heart disease, chronic diseases, diabetes, and several types of cancer. 

They are believed to have more fiber and less saturated fat, which helps improve the cardiovascular health and gut health of the body. 

Several doctors in the medical profession recommend having plant-based diets and have also developed supplements for them. 

One such doctor is Dr. Steven Gundry. He is one of the most famous physicians, cardiothoracic surgeons, researchers, and authors in the United States of America. He has also developed several supplements, and one of them is Gundry MD Honey Nut and Polyphenol Macadamia Bars

The innovation behind Gundry MD Honey Nut and Polyphenol Macadamia Bars is something that should be appreciated. He infused polyphenols and other vital nutrients, sourcing them from natural resources, into a chocolate bar mold. 

Who is Dr. Steven Gundry?

Dr. Steven Gundry
Dr. Steven Gundry

Dr. Steven Gundry has given several innovative instruments, supplements, and breakdowns to the medical field that are beneficial in several ways. 

One such breakdown was found in his book, “The Plant Paradox“. The book was published in 2017, and it gained a lot of attention from many medical experts due to the nutritional facts that have been discussed in the book. 

The Plant Paradox
The Plant Paradox

The Plant Paradox” focuses on the concept of lectins, a type of protein found in many plants, including grains, legumes, nightshade vegetables, and certain fruits. In the book, Dr. Gundry argues that lectins are harmful to human health as they can cause inflammation, disrupt the gut lining, and contribute to various chronic diseases.  

Despite so much controversy, many people found the book beneficial in terms of diet, which has been discussed in the book. 

That is the main reason why the book has been appreciated by the audience. Moving forward, let’s discuss what’s wrong with protein sources that are found in legumes and are somehow connected to lectins. 

What’s wrong with lectin?

Lectins are a type of protein that is found in legumes, grains, and some vegetables.

The problem with lectins is that they are anti-nutrients that interfere with the process of digestion and affect the digestive system’s health, which leads to several chronic diseases and also damages the lining of the stomach and intestine. 

In context to this, Dr. Gundry argues for the inflammation that is caused by lectins and also the damage that happens to the lining of the gut, which is directly linked to several autoimmune diseases, digestive diseases, and weight gain issues. 

He simply says that eliminating the source of protein from the diet can save the human body weight loss and also help in losing weight. 

Below, I am mentioning some of the points that Dr. Gundry has presented in his book The Plant Paradox regarding lectins and why they should be avoided.

  • The damage caused by lectins to the gut lining can lead to “leaky gut syndrome.” A medical condition where toxins and undigested food particles are allowed to enter the bloodstream. 
  • Due to their antinutritional properties, lectins can bind the lining of blood vessels, which can cause inflammation in the body and damage to organs.
  • They also interfere with the absorption process, which leads to certain deficiencies. 
  • Lectins also cause disturbances in the gut bacterial environment, which further leads to dysbiosis and digestive problems.

What exactly is a plant-based diet?

Plant-based diet
Plant-based diet

A plant-based diet consists of all nutrition-based plant products. It can also be called a vegan or vegetarian diet. The diet mainly consists of fruits, vegetables, and other plant products that are high in nutritional value and give maximum benefit to the human body.

Some of the major benefits of having a plant diet are mentioned below:

  • A plant-based diet is normally high in fiber, low in fat, and low in cholesterol. This helps in preventing heart diseases such as cardiovascular arrest, heart attacks, strokes, and artery blockage. 
  • Plant-based diets are high in fiber and low in calories, which helps keep the tummy full for a longer time and cuts down on unnecessary cravings. Thus, it can be very helpful for weight management issues.
  • As the diet is high in fiber, it helps in maintaining a healthy digestive system, which prevents problems like constipation.
  • Plants are filled with all the nutrients and vitamins that our bodies require. Including plant-based products in our diet that are high in fiber and nutritional value helps us attain a completely balanced diet.

Everything comes with a cost that must be paid. The same thing goes for a person who is following a plant-based diet. 

There are challenges like restricted food sources, cutting down on cravings, and speaking to the same ingredients that are often faced by people who go on a plant-based diet. 

Dietary restrictions, food allergies, and financial limitations can also complicate the process.  

Despite all these obstacles, people are following the diet because they understand the importance of a healthy body. 

Overview of the types of plant-based diets

Most of the time, we are confused when we hear the word ‘plant-based diet.’ There are different categories in the diet, and each category has a significant role to play inside our body. We will be discussing some of them below.


Vegan Diet
Vegan Diet

A vegan diet is a plant-based diet in which all animal products, including dairy products, meat flesh, eggs, and all other food sources, are free of fiber and low in calories, which promotes weight management issues. Apart from waste management issues, it also helps in reducing heart disease by managing the cholesterol level of the body and lowering the risk of high blood pressure. 


Vegetarian Diet
Vegetarian Diet

The vegetarian diet is again a plant-based diet that is rich in fiber and low in cholesterol. They are low in fat. They are even low in calories. They do not exclude dairy products. These help get rid of constipation and other digestive issues. 


Flexitarian Diet
Flexitarian Diet

The term “flexitarian” is derived from “flexible” and “vegetarian.” The diet includes some fish and meat. These foods are rich in nutrients, fibers, and antioxidants. The diet helps reduce the risks of heart disease, high blood pressure, and certain types of cancer. It is also helpful for weight management issues as it is high in fiber.

What foods are recommended by Dr. Gundry for good health and wellness?

Dr. Steven Gundry has been researching different diets and their effects on the human body. After so much research, testing, and work experience, he has a list of some foods that he strongly recommends to his patients.

Down below, we will be discussing those recommendations and the benefits they have for the human body.


Fish are considered to be one of the healthiest sources of protein. They contain omega-3 fatty acids, which are very helpful in reducing inflammation, reducing the risk of heart disease, and promoting better brain function.

You will be surprised to know that omega-3 fatty acids play a very vital role in the development of a fetus during pregnancy. Some of the fish that are packed with high Omega-3 fatty acids are salmon, mackerel, sardines, and trout. These fatty fish are believed to be rich in vitamin D, which plays a crucial role in the development of bone health, immune function, and the absorption of calcium.


Cooking oil works as a medium to provide texture and aroma to food. They are rich in antioxidants and also help in the absorption of vitamins like A, B, C, D, and K. The antioxidants help protect against free radicals, which are the root cause of chronic diseases like cancer.


Vegetables are rich in various nutrients, fiber, and phytochemicals, which are essential for several good reasons. They are rich in fiber, which helps smooth digestion and also helps get rid of constipation, hemorrhoids, and diverticulosis.

Apart from these, they are also rich in antioxidants, which help the body fight against harmful radicals that cause cancer and age-related macular degeneration (AMD).

Seeds and nuts

Seeds and nuts are filled with essential nutrients such as healthy fats, protein, fiber, vitamins, minerals, and antioxidants.  They are also rich in omega-3 fatty acids, which are crucial for better brain functioning. Thus, they help reduce the risk of neurodegenerative diseases like Alzheimer’s. 

Plant-Based Meat

Plant-based meat is our perfect alternative to traditional animal-based meat. They are healthier and more sustainable. They are low in fat as compared to animal-based meat. The increase in fiber also helps in the smooth digestion process, and the low-calorie count helps in weight management. 


Dairy products are rich in calcium, which is beneficial for maintaining bone and tooth health. They are also rich in vitamin D, which reduces the risk of osteoporosis and fractures. Some products, like cheese, yogurt, and milk, are also good sources of proteins, which help complete a balanced diet. 

Pasta or noodles

It sounds strange when you hear a doctor recommend pasta or noodles as one of the diet options. But these can be of great use when taken in the right amount. They are made of wheat flour, which is a good source of complex carbohydrates for our body.

They are also low in fat, especially when they are cooked without using any oil. This can be a complete one-meal pot depending upon how you cook your pasta, and the best part is that you can add new trends like protein, vitamins, and minerals according to your desire through different sources of food.

What are the foods that Dr. Gundry recommends avoiding?

There are certain foods that Dr. Gundry says strictly no. He has researched those food products and items, but not what harmful effects they cause to the human body.

Down below, we will be talking about some of those products that are not recommended by the doctor. 


Oils like canola, vegetable, sunflower, safflower, cottonseed, peanut, corn, grapeseed, and soy are not at all suggested by doctors. Some of them are energetic, while others are not at all good for our heart and digestive system health.


We have all heard that vegetables are a source of antioxidants and fibers that are good for our digestive health. However, not all of them are beneficial for our health, and we need to avoid some of them to get the best gut health possible.

All lentils, peas, beans, sugar snap peas, legumes, pea proteins, green beans, chickpeas, soy, tofu, soy protein, and textured vegetable protein must be avoided in the diet.

Fruits and Sprinkles

Some fruits and sprinkles must be avoided and others added to a diet to get the best clean diet possible for our body. These fruits and sprinklers contain high amounts of sugar and some anti-nutrient factors that are not healthy for our bodies. Eggplant melon squashes Zucchini and cucumbers must be avoided 

Grasses, derivatives, and sprouted grains

Most people may not be tolerant of gluten or may be allergic to certain anti-nutrients and chemicals present in grains and sprouts. Kasha Buckwheat Barley, Wild rice White rice Wheat grass and barley grass must be avoided.

Potential health benefits of a plant-based diet

Each diet that we follow has certain benefits for our bodies. Plant-based diets are safer than any other diet that one could follow. These are free from chemicals and other harmful pesticides that come along with other diets that we take.

Some of the possible benefits of plant-based diets are mentioned below:

  • These are high in fiber, which helps in digestion and helps in getting rid of several digestive disorders.
  • It helps in reducing several chronic diseases, such as cardiovascular diseases, type 2 diabetes, and neurodegenerative disorders.
  • It also helps in controlling diabetes and regulating insulin levels. 
  • Plant-based diets are rich in antioxidants that help fight inflammation and protect the body from free radicals. 
  • The plant-based diet is low in cholesterol, which helps reduce the risk of heart disease. 

Is a lectin-free diet good?

A lectin-free diet is good in certain ways, as it promotes weight loss, reduces inflammation, and also helps improve digestive health. However, it is still important to approach this diet with caution and understand the scientific facts behind it. 

Lectins are a type of protein found in many plant-based foods, such as grains, legumes, and certain fruits and vegetables. It is believed that they cause inflammation in the body and also disturb the lining of the intestines and gut.

On the other hand, it is also believed that they are responsible for some of the autoimmune diseases and certain types of cancer that are fatal. This is the main reason behind developing this kind of diet, which can provide overall protection from these types of life-threatening issues.

Several recipes are discussed by Dr. Gundry and also in his book The Plant Paradox, which recommends avoiding all the proteins that are sourced from lectins. 

Are lectins harmful to our health?

Lectins have been a subject of controversy since the book The Plant Paradox was written by Dr. Gundry. In the book, he gives some evidence of how lectins have been harmful to the human body.

According to the plant paradox theory, they interact directly with the lining of the gut and intestine; they also interfere with the immune or defense mechanisms of the body, which leads to certain autoimmune diseases; and they are also responsible for certain types of inflammation in the body.

Due to these reasons, they are considered harmful to our health, as the diseases and problems caused by them are fatal if not cured or caught on time.

Here are some of the best Nutritional Supplements Recommended by Gundry, MD

Power Blues

Power Blues
Power Blues

This supplement is made using natural polyphenols from berries and other resources to boost your metabolic rate. It also works on your energy levels and helps you keep energy throughout your day, which contributes to your productivity rate. It also affects the digestion process and helps make it smoother and easier.

Energy Renew

Energy Renew
Energy Renew

This supplement is specially designed to work on your energy levels. It is designed using natural ingredients and helps you stay active even in your later years. It also works on your metabolic rate and defends the body from free radicals. 

Vitamin D 5000

Vitamin D 5000
Vitamin D 5000

This is specially designed to meet the vitamin D requirements of your body.  The ingredients are sourced from natural sources and are completely safe for use. It works on your immune system, which defends your body from harmful bacteria and viruses. It also works on the absorption of calcium, which is responsible for bone and tooth health.

Primal Plants

Primal Plants
Primal Plants

This supplement is a blend of green polyphenols that are sourced from natural resources. It works on your skin’s health and also helps boost your metabolic rate. Apart from this, it also works on your energy levels and helps with smooth digestion.

Vital Reds

Vital Reds
Vital Reds

This is a concentrated polyphenol blend that is made using natural ingredients. It has a sweet, berry-like flavor, which makes it easier to consume. It mainly works on metabolic rate, energy levels, and the digestive system. The ingredients used were selected after lots of testing and research. Many people have noticed changes in their bodies after using this diet supplement. 


Dr. Gundry has 30 years of experience in the field of medical science and has also performed several surgeries on the human body. He has in-depth knowledge of ingredients, and he knows what works best for the human body. He has also been researching the effects of diet on the human body.

Hence, the supplements that he creates are completely safe for consumption. They are made using natural resources and are tested and researched well before going on the market.

If you look into the customer’s review section of the website, you will see several feedbacks where people have shared experiences with different supplements that were created by him and have seen changes in their bodies. And I believe this is what the word trust stands for. 

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