The holidays are meant for joy, family, and delicious food — but they can also bring a sneaky side of hidden sugars, unhealthy fats, and gut disruptors. The good news? With a few smart swaps, you can keep the comfort and flavor without compromising your health.

Here’s Dr. Gundry’s guide to enjoying the holiday table, guilt-free.

1. Turkey: Quality Over Convenience

Not all turkeys are created equal. Many frozen grocery-store turkeys — like the well-known Butterball — are injected with water, oils, and additives that can compromise both taste and nutrition.

Better choice:

• Look for pasture-raised turkeys fed a healthy, lectin-free diet.
• Farmer Dan at lectinlightchicken.com ships nationwide, and Primal Pastures offers excellent corn- and soy-free birds.
• Heritage or heirloom varieties from Mary’s are also a solid step up.

A high-quality turkey not only tastes richer and more authentic, but it’s also a celebration for your body as well as your taste buds.

2. Mashed Potatoes: Swap for Gut-Friendly Alternatives

Potatoes are part of the nightshade family, loaded with lectins and aquaporins — compounds that can contribute to leaky gut and even leaky brain. Add in the butter and cream from A1 casein cows, and you’ve got a lectin-heavy dish.

Better choice:

• Mashed sweet potatoes or yams (use olive oil instead of butter, and A2 cream if needed).
• Roasted Parmesan mashed cauliflower, a recipe featured in Dr. Gundry’s Plant Paradox book.

These swaps deliver creamy comfort without the lectin load.

3. Green Bean Casserole: Rethink the Tradition

The classic casserole often includes green beans (lectin-rich), fried onions in unhealthy oils, and mushroom soup full of wheat, sugar, and additives like MSG.

Better choice:

• Swap green beans for asparagus, which is rich in inulin, a beneficial prebiotic fiber.
• Use a clean canned mushroom soup, such as Pacific Foods.
• Top with crushed plantain chips for crunch without the junk.

This keeps the casserole spirit alive — but makes it good for your gut.

4. Cranberry Sauce: Skip the Sugar Trap

Canned cranberry sauce is often loaded with high-fructose corn syrup, delivering a massive sugar spike.

Better choice:

• Make your own with fresh or frozen cranberries and a sugar-free recipe, like Claudia’s version in the show notes.

Homemade cranberry sauce keeps the tart, festive flavor without the unhealthy sweeteners.

5. Pumpkin Pie: Choose a Sweet Potato Upgrade

Pumpkin is high in lectins and naturally loaded with sugar. Pair it with a wheat crust, and you’ve got a double hit your gut doesn’t need.

Better choice:

• Sweet potato pie with a nut-based crust.
• If gluten-free crust is preferred, read the label carefully — avoid corn or brown rice flour.

You’ll still get the warm, spiced sweetness you love, without the lectin overload.

Final Bite

Healthy holiday eating isn’t about sacrifice — it’s about choosing foods that love you back. By swapping out lectin-heavy, sugar-laden classics for nutrient-rich alternatives, you can enjoy every bite and still feel great afterward.

This season, let your table be full of flavor — and free from regret.