Podcast Summary
The Dr. Gundry Podcast
Episode: Best Costco Items (Produce, snacks and more!) - Dr. G's Quick Health Tip | EP 358.B
Date: July 3, 2025
Host: Dr. Steven Gundry (PodcastOne)
Episode Overview
In this quick health tip episode, Dr. Steven Gundry dives into his favorite health-boosting finds from Costco. He shares his go-to picks for produce, snacks, and pantry essentials, highlighting the ways these items support gut health, mitochondrial function, and overall well-being. Dr. Gundry also offers practical shopping advice to help listeners navigate Costco's vast aisles for the best nutritional value.
Key Discussion Points & Insights
Herbs, Spices, and Polyphenols
- Costco is an excellent source for dried herbs and spices, essential for adding polyphenols to your diet.
- Benefit: “Herbs are one of the best easy to use sources of polyphenols… feed your good gut buddies and are really important for protecting your mitochondria.” (02:00)
Smart Beverage and Produce Picks
- San Pellegrino: Opt for glass bottles or cans; avoid plastic bottles.
- Avocados & Guacamole: Organic avocados are a staple; guacamole in individual, tomato-free containers is available (a true guac recipe).
- Pesto: Costco’s refrigerator section features pesto made from Ligurian basil (high in polyphenols), pine nuts, and parmesan cheese. Freezable and highly recommended.
- “Ligurian basil is the most flavorful, the best source of polyphenols of any basil in the world.” (03:45)
Mushrooms & Lettuce
- Varieties Available: Organic shiitake, cremini, and even exotic mushrooms like chanterelles at competitive prices.
- Freshness Tip: Organic whole lettuce heads with roots attached are now common—ideal for salads.
High-Fiber Fruits
- Kiwis: Costco often stocks golden kiwis, a top source of prebiotic fiber, supporting gut microbiome diversity.
- “Golden kiwi has been shown to be the source of one of the best prebiotic fibers to feed your good probiotics there is.” (05:00)
- Seasonal Advice: Favor in-season berries (raspberries, blackberries, cherries) and pomegranates. Avoid purchasing imported, out-of-season fruit.
Nuts and Seeds: Best Buys & Warnings
- Pistachios: Buy in-shell to slow snacking and enjoy the nut’s benefits more mindfully.
- Walnuts: Costco's rapid product turnover means fresher nuts, minimizing the risk of rancidity.
- “You really want to go to a place that has a high turnover because these nuts will go rancid. ...Costco has a very high turnover.” (08:00)
- Almonds: Avoid regular or organic whole almonds due to lectins in the peel. Marcona almonds (peeled) are a safer alternative but may trigger autoimmune issues for some.
- “Almonds have a pretty nasty lectin in the peel of almonds. ...Marcona almonds... are peeled.” (08:30)
- Macadamia Nuts: Pricey but worth it for their unique omega-7 and monounsaturated fat content. Good for those not trying to lose weight.
Vinegars & Unique Grocery Finds
- Vinegars: Wide range available—excellent for gut health. Balsamic, apple cider, red wine vinegars all recommended.
- Dr. Gundry’s “Fake Coke”: Mix San Pellegrino and balsamic vinegar for a healthy soda alternative.
- “Pour some balsamic vinegar in your San Pellegrino and make yourself a fake Coke.” (10:00)
- Chocolate: Watch for bars with >72% cocoa content (availability varies).
- Rye’s Coconut Bars: Low sugar and gut-friendly—grab them if you see them.
- Primal Kitchen Caesar Dressing: Made by Mark Sisson, safe ingredient profile. Avocado mayo is also recommended.
Snack Moderation Warnings
- Chips: Siete and Terra root veggie chips are technically “safe,” but easy to overeat.
- “You gotta be really careful because these are concentrated sources of carbohydrates... The word is moderation.” (12:20)
- Snacking Strategy: Use chips as a vehicle for guacamole, not for mindless munching.
Notable Quotes & Memorable Moments
- On Guacamole: “There’s always avocados in Costco... they have guacamole in individual serving containers that doesn’t have any tomatoes. And guess what? Tomatoes are not part of guacamole. That’s somehow missed by most people.” (02:45)
- On Eating Seasonally: “There is nothing seasonal about a raspberry in February... please, we are not supposed to encounter fruit 365 days a year.” (05:55)
- On Slowing Down with Snacks: “If you buy [pistachios] in the shell, it will slow down your eating considerably.” (06:45)
- On Almonds: “If you have an autoimmune disease... almonds are way up there on the nut that so many of my patients with autoimmune disease unfortunately react to.” (09:00)
- On Vinegar: “Any vinegar is a great source of acetic acid, which is a short chain fatty acid that is actually needed for your gut microbiome...” (10:30)
- Snack Advice: “Use these chips not to munch on, but as a delivery device to get avocado into your mouth.” (12:50)
Timestamps for Important Segments
- 01:00 – Herbs, spices, and polyphenols at Costco
- 02:30 – Avocados, guacamole, and pesto recommendations
- 04:00 – Mushrooms, lettuce heads, and specialty produce
- 05:00 – Golden kiwis, prebiotic fiber, seasonal fruit advice
- 06:30 – Pistachios, nuts, tips for mindful eating
- 08:00 – Walnuts, almonds, macadamia nuts, nut freshness advice
- 10:00 – Vinegars and Dr. Gundry’s “Fake Coke”
- 11:30 – Snack bars, chocolate, and safe dressings
- 12:20 – Safe chips, moderation techniques, and snacking strategy
Tone & Language
Dr. Gundry’s tone throughout the episode is practical, direct, and engaging, filled with actionable advice for health-conscious Costco shoppers. He blends nutrition science with “real life” shopping tips, peppered with personal product favorites, cautionary notes, and humor (“Tomatoes are not part of guacamole. That’s somehow missed by most people”).
Conclusion
This episode is a concise, information-packed guide for making healthy, nutritionally wise choices at Costco. Dr. Gundry underscores the power of everyday habits, encouraging listeners to prioritize whole, seasonal foods, mindful snacking, and science-backed pantry upgrades for optimal health.