Alcohol

• Champagne (6 oz./day)    
  
• Red Wine (6 oz./day)    
  
• Dark Spirits (1 oz./day)
  

Cereals

• Arrowhead Mills Natural Puffed Millet Cereal    
  
• Magic Spoon; all four flavors
  

Chocolate

• Cocoa powder (non-alkalized only)    
  
• Dark chocolate (72% or greater; 1 oz./day)
  

Dairy

• (1 oz. cheese OR 4 oz. yogurt/day)    
  
• Buffalo butter    
  
• Buffalo mozzarella and other cheese    
  
• Cow butter (A2 from France, Italy or Switzerland)    
  
• Cow cheese (A2 from France, Italy, or Switzerland)    
  
• Cow milk (A2 only; creamer or cooking; not for drinking)    
  
• Cow ricotta (A2 only)     Cow yogurt (A2 only, unsweetened)    
  
• Cream cheese (Organic)    
  
• Ghee    
  
• Goat Butter    
  
• Goat cheese    
  
• Goat milk (creamer or cooking, not for drinking)    
  
• Goat yogurt (unsweetened)    
  
• Goat/sheep kefir    
  
• Heavy cream (Organic)    
  
• Sheep cheese    
  
• Sheep yogurt (unsweetened)    
  
• Sour Cream (Organic)    
  
• Whey protein powder 
  

Egg Plant Replacers

• Champagne (6 oz./day)    
  

Energy Bars

• Adapt: All flavors approved    
  
• B-Up (made by Yup): Chocolate Mint,    
  
• Chocolate Chip Cookie Dough, Sugar Cookie    
  
• KETO: Almond Butter Brownie, Salted Caramel, Lemon Poppyseed, Chocolate Chip Cookie Dough    
  
• Marigold: Choconut, Pure Joy, Espresso, Ginger Coconut    
  
• Primal Kitchens: Almond Spice and Coconut Lime    
  
• Quest: Strawberry Cheesecake, Double Chocolate Chunk, Maple Waffle, Mocha Chocolate, Peppermint Bark, Chocolate Sprinkled Doughnut, Cinnamon Roll    
  
• Stoka: Vanilla Almond and Coco Almond     
  

Fish (wild-caught) 2 – 4 oz./day

• Anchovies    
  
• Bass, freshwater    
  
• Calamari/squid    
  
• Clams    
  
• Crab    
  
• Halibut, Alaskan    
  
• Kippers    
  
• Lobster    
  
• Mackerel    
  
• Mahi-mahi    
  
• Mussels    
  
• Oysters    
  
• Salmon, Alaskan    
  
• Sardines    
  
• Scallops    
  
• Shrimp    
  
• Tuna, canned (only small tuna; no albacore or yellowfin)    
  
• Whitefish: includes cod, haddock, hake, herring, monkfish, mullet, plaice, pollock, sea bass, skate, sole, swordfish, turbot, and whiting     
  

Flours/Starches

• Almond (blanched)    
  
• Arrowroot    
  
• Cassava, aka Yuca    
  
• Chestnut    
  
• Coconut    
  
• Grapeseed    
  
• Green banana (raw only)    
  
• Hazelnut    
  
• Millet    
  
• Sesame (and seeds)    
  
• Sorghum    
  
• Sweet potato    
  
• Tapioca    
  
• Tiger nut     
  

“FOODLES” (Gundry’s name for acceptable noodles)

• Cappello’s almond flour pasta    
  
• Kanten pasta    
  
• Kelp noodles    
  
• Korean sweet potato or yam noodles    
  
• Hearts of palm noodles    
  
• Millet pasta    
  
• Shirataki, aka konjac noodles; two brands are Miracle Noodles (and rice) and Pasta Slim    
  
• Sorghum pasta    
  
• TJ’s cauliflower gnocchi     
  

Fruit (limit fruits to in-season and in moderation only, except for avocado)

• Apples    
  
• Apricots    
  
• Avocados    
  
• Blackberries    
  
• Blueberries    
  
• Cherries    
  
• Citrus    
  
• Crispy pears (Anjou, Bosc, Comice)    
  
• Dates    
  
• Figs    
  
• Jackfruit    
  
• Kiwis    
  
• Nectarines    
  
• Peaches    
  
• Plums    
  
• Pomegranates   
  
• Raspberries    
  
• Strawberries    
  

Herbs & Seasonings

• All except chili pepper flakes    
  
• Avocado mayonnaise    
  
• Coconut aminos    
  
• Curry paste    
  
• Extracts (all)    
  
• Fish sauce    
  
• Miso    
  
• Mustard    
  
• Nutritional yeast    
  
• Sea salt (ideally iodized)    
  
• Tahini    
  
• Vinegar (any without added sugar, but balsamic is fine)    
  
• Wasabi     
  

Ice Cream

• Killer Creamery: Chilla in Vanilla, Caramels Back, No Judge Mint    
  
• Mammoth Creameries: Vanilla Bean    
  
• Rebel Creamery: Vanilla, Strawberry, Butter Pecan, Salted Caramel, Raspberry     
  

Meat (Grass-fed and finished—4 oz./day)

• Beef    
  
• Bison    
  
• Boar    
  
• Elk    
  
• Lamb    
  
• Pork (humanely raised)    
  
• Prosciutto    
  
• Venison Boar    
  
• Wild game     
  

Non-Alcoholic Beverages

• Coffee (without added sugar or A1 dairy)    
  
• Kombucha (Kevita brand low-sugar only, e.g., coconut, coconut Mojito)    
  
• Tea (all types, without added sugar or A1 dairy)     
  

Non-Diary Milk/Creams

• Almond milk (unsweetened, blanched)    
  
• Almond ricotta (unsweetened, blanched)    
  
• Almond yogurt (unsweetened, blanched)    
  
• Coconut milk/cream (unsweetened)    
  
• Coconut water (in a product; not for drinking)    
  
• Coconut yogurt (unsweetened)    
  
• Hemp milk (unsweetened)     
  

Nuts and Seeds (nuts 1/2 cup a day except for Brazil nuts)

• Almonds (blanched)    
  
• Baruka nuts    
  
• Brazil nuts (two)    
  
• Coconut    
  
• Chestnuts    
  
• Flaxseeds    
  
• Hazelnuts    
  
• Hemp protein powder and seeds    
  
• Macadamia nuts    
  
• Nut butter (from compliant nuts, unsweetened, almond must be blanched, 1 Tbsp/day)    
  
• Pecans    
  
• Pine nuts    
  
• Pistachios    
  
• Psyllium    
  
• Sesame    
  
• Walnuts    
  

Oils

• Algae oil (Thrive culinary brand)    
  
• Avocado oil, extra virgin    
  
• Coconut oil (Phase 3 only)    
  
• Flavored cod liver oil    
  
• Macadamia oil    
  
• MCT oil    
  
• Olive oil, extra virgin    
  
• Perilla oil    
  
• Red palm oil, aka palm fruit oil and palm oil    
  
• Rice bran oil    
  
• Sesame oil    
  
• Walnut oil     
  

Olives

• All (pimento-filled are Phase 3 only)    
  

Plant Based "Meat"

• All (pimento-filled are Phase 3 only)    
  

Poultry (Pastured; no corn, soy, or gluten-grain feed— 2-4 oz./day)

• Chicken    
  
• Dove    
  
• Duck    
  
• Eggs (up to 4 yolks and 1 white; pastured or omega-3)    
  
• Goose    
  
• Grouse    
  
• Ostrich    
  
• Pheasant    
  
• Quail    
  
• Turkey     
  

Resistant Starches (One small serving per meal)

• Barely Bread bagels and bread    
  
• Baobab fruit    
  
• Cassava, aka Yuca    
  
• Celery root (celeriac)    
  
• Coconut    
  
• Glucomannan (konjac root)    
  
• Green bananas    
  
• Green mango    
  
• Green papaya    
  
• Green plantains    
  
• Jicama    
  
• Julian Bakery Paleo Wraps (made with coconut flour)    
  
• Millet    
  
• Parsnips    
  
• Persimmon    
  
• Rutabaga    
  
• Siete Tortillas (only those made with cassava or almond flour)    
  
• Sorghum    
  
• Sweet potatoes    
  
• Taro root    
  
• The Real Coconut coconut cassava-flour tortillas and chips    
  
• Tiger nuts    
  
• Turnips    
  
• Yams     
  

Vegetables

• Algae    
  
• Artichokes    
  
• Arugula    
  
• Asparagus    
  
• Bamboo Shoots    
  
• Basil    
  
• Beets    
  
• Bok choy    
  
• Broccoli    
  
• Brussels sprouts    
  
• Cabbage (green and red)    
  
• Carrots    
  
• Cauliflower (including TJ’s gnocchi)    
  
• Celery    
  
• Chicory    
  
• Chinese cabbage    
  
• Chives    
  
• Cilantro    
  
• Collards    
  
• Dandelion greens    
  
• Dill    
  
• Endive    
  
• Escarole    
  
• Fennel    
  
• Fiddlehead fern    
  
• Garlic    
  
• Ginger    
  
• Hearts of palm    
  
• Jerusalem artichokes (sunchoke)    
  
• Kale    
  
• Kimchi    
  
• Kohlrabi    
  
• Leafy greens (all)    
  
• Leeks    
  
• Lemongrass    
  
• Lettuce (all)    
  
• Mesclun (microgreens from any of the YES list vegetables)    
  
• Mint    
  
• Mizuna    
  
• Mushrooms    
  
• Mustard greens    
  
• Napa cabbage    
  
• Nopales cactus    
  
• Okra    
  
• Onions    
  
• Parsley    
  
• Perilla    
  
• Purslane    
  
• Radicchio    
  
• Radishes (all)    
  
• Raw sauerkraut    
  
• Rhubarb    
  
• Romaine    
  
• Scallions    
  
• Sea vegetables    
  
• Seaweed    
  
• Spinach    
  
• Swiss chard    
  
• Tarragon    
  
• Water Chestnuts    
  
• Watercress     
  

Sweeteners

• Allulose    
  
• Boca Sweet    
  
• Erythritol (Swerve is Dr. Gundry’s favorite as it contains oligosaccharides)    
  
• Inulin    
  
• Just Like Sugar (made from chicory root [inulin])    
  
• Lakanto Maple Flavored Syrup    
  
• Luo han guo (the Nutresse brand is good)    
  
• Monk fruit    
  
• Stevia (SweetLeaf is Dr. Gundry’s favorite)    
  
• Xylitol    
  
• Yacón     
  

NOTE: Items with an asterisk can be reintroduced in Phase 3 if the skin and seeds are removed, OR if they’re pressure cooked. Vegetarians and vegans can reintroduce legumes (beans and lentils) in Phase 2.