Summary5 min read

The Dr. Gundry Podcast

Episode: Healthiest Foods from Walmart – Dr. G's Quick Health Tip | EP 368.B
Date: September 11, 2025
Host: Dr. Steven Gundry
Theme: Practical Advice for Finding Affordable, Healthy Foods at Walmart

Episode Overview

In this episode, Dr. Steven Gundry tackles a common misconception: that healthy eating is too expensive, especially when shopping at major retailers like Walmart. Drawing from his medical expertise and personal shopping experiences, Dr. Gundry offers a comprehensive, aisle-by-aisle guide to finding the healthiest and most affordable foods at Walmart. His aim is to empower listeners with practical tips to make nutritious choices accessible, even on a budget.

Key Discussion Points & Insights

1. Debunking the “Healthy Eating is Too Expensive” Myth

[00:24] Dr. Gundry recounts a panel discussion where a speaker claimed healthy food “is too expensive.”
He disagrees, emphasizing, “You just have to know how to find the good stuff at a good price. Granted, that takes some extra detective work and time.”
He acknowledges that while organic and high-quality products usually cost more, there are affordable hacks—especially for those willing to read labels and hunt for deals.

2. Produce Aisle Strategies

[01:14] Walmart is the country’s largest purveyor of organic produce, but the organic section can be small and “you gotta look for it.”
Tip: Check labels carefully to ensure produce is truly organic.
Non-organic items with peels (avocados, limes, yellow and red onions) are “okay” from Dr. Gundry’s perspective because peeling minimizes exposure to pesticides.
- “I mean, who can't beat a dollar avocado?” — Dr. Gundry [02:04]
Pre-minced jars of garlic are recommended for convenience and their cardiovascular benefits:
- “Garlic has some fantastic health properties for making the inside of your blood vessels slipperier than normal.” — Dr. Gundry [02:21]

3. Milk, Dairy, and Cheese Choices

[03:01] Dr. Gundry cautions against most milk and yogurt at Walmart, as they’re A1 casein-based and often high in sugar.
- “Almost all milk at Walmart is casein A1 and... that’s a lectin-like protein. That’s a mischief maker for many people.”
Goat’s milk (in cans) and some goat cheeses (brands: Roth, Monte Chevre) are available.
Feta may not be true sheep/goat cheese; check labels.
Unsweetened coconut milk and almond milk are approved alternatives.
Canned coconut cream is highly recommended for recipes.
For a treat, Rebel ice cream (avoid peanut butter flavor) is a compliant, sugar-free ice cream with fiber.

4. Seafood & Canned Fish

[04:20] Walmart’s frozen section includes wild salmon, Gulf shrimp, sea bass, mahi mahi, lobster—all wild-caught.
He’s most impressed with the canned seafood selection:
- Multiple wild-caught tuna options (Tonino, Wild Planet), wild-caught salmon, mackerel, sardines, smoked oysters, caviar, and clams.
Canned seafood is portable, affordable, and great for travel.

5. Meat & Animal Products: What to Avoid

[06:00] Strong warning: Avoid all beef, lamb, pork, poultry sold at Walmart; Dr. Gundry says they’re “industrial” and likely to contain antibiotics, pesticides, and are fed inflammatory grains.
- “Remember, you are what you eat, but you are what the thing you’re eating ate.”
No healthy deli meats or prosciutto found.

6. Snacks, Breads, and Pantry Goods

[07:40] Very limited healthy snack options; jars of okra (avoid those with sugar), hearts of palm, and organic tahini (Mighty Sesame Co.) are available.
Bread: “Nothing to see,” but two freezer-section tortilla options (Siete cassava tortillas; Tia Lupita nopales tortillas) are endorsed.
Baking: No alternative flours or allulose; stevia available but recommends ordering allulose online.
Chocolate: Good dark chocolate bars from Lindt and Ghirardelli (72–90% cacao).
Oils: High-quality oils found on top shelves; recommendations include:
- La Tourangelle walnut oil, Carrington organic hemp oil, Spectrum organic sesame oil.
- Glass-bottled, organic olive oils: California Olive Ranch, Colavita—preferably single origin.
Vinegar: Bragg’s organic apple cider vinegar and aged balsamic vinegar available.
Baking staples: Unsweetened organic coconut flakes recommended.
Nuts: Plain, peeled (shelled) nuts are safe; non-organic nuts in shell are generally okay.

7. Beverages

Teas: Good selection, with several organic brands available.
Coffee: Organic dark roast beans are sold, but Dr. Gundry notes,
- “The darker the roast, the less the polyphenol content.” — [10:50]
- Advises choosing light or medium roast where possible.
Bottled waters mostly come in plastic (not ideal).

8. Household Items

Walmart is a good source for kitchen essentials that support healthy living: glass (BPA-free) storage, stainless steel utensils, safe ceramic pans.

Notable Quotes & Memorable Moments

“You just have to know how to find the good stuff at a good price. Granted, that takes some extra detective work and time.” — Dr. Gundry [00:49]
“Garlic has some fantastic health properties for making the inside of your blood vessels slipperier than normal.” — Dr. Gundry [02:21]
“Almost all milk at Walmart is casein A1 and... that’s a lectin-like protein. That’s a mischief maker for many people.” — Dr. Gundry [03:24]
“Remember, you are what you eat, but you are what the thing you’re eating ate.” — Dr. Gundry [06:20]
“Most of the things I’m recommending you got to look up at the top two shelves to find these items.” — Dr. Gundry [09:35]
“Walmart can be a good resource for some groceries, but it’s also a minefield of foods that will destroy your gut health.” — Dr. Gundry [11:25]
“Happy shopping with your detective hat on. And no, Walmart did not pay me to make this lecture.” — Dr. Gundry [11:40]

Expert Tone & Final Takeaways

Dr. Gundry consistently adopts a practical, slightly humorous, always evidence-based tone.
He challenges the audience to be careful, proactive, and label-savvy shoppers—especially in large, mainstream stores like Walmart.
Final advice:
“I dedicate my life to bringing you real-life tips to help make your journey to health affordable and easier. Because I’m Dr. Gundry and I’m always looking out for you.” — [11:52]

Timestamps for Key Segments

00:24 — Main topic intro; affordability of eating healthy
01:14 — Navigating the produce aisle
03:01 — Milk/dairy and healthy substitutes
04:20 — Seafood and canned fish tips
06:00 — Warning on beef, lamb, pork, animal products
07:40 — Snacks, breads, tortillas, chocolate, oils, and pantry staples
10:50 — Beverages, teas, and coffee polyphenols
11:25 — Household items and closing advice

This episode empowers listeners with the know-how to shop smart, even in big-box stores, and highlights how informed choices—not just big spending—make healthy eating possible for everyone.

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Transcript12 lines

[00:01]
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Welcome to the Dr. Gundry podcast, where Dr. Steven Gundry shares his groundbreaking research from over 25 years of treating patients with diet and lifestyle changes alone. Dr. Gundry and other wellness experts offer inspiring stories, the latest scientific advancements, and practical tips to empower you to take control of your health and live a long, happy life.
[00:24]
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The Healthiest Foods From Walmart yes, you can actually find some healthy foods at Walmart. I want to tell you what I buy at Walmart today. Now, why am I telling you this? I was on a panel the other day and one of the speakers on the panel said, hey, healthy food is too expensive, thus most people can't eat healthy. Yeah, they actually said this. Now sure, buying better quality meats and organic produce does usually cost more, especially in light of fast food prices, which are usually pretty cheap. However, I disagree with the statement that healthy food is too expensive. You just have to know how to find the good stuff at a good price. Granted, that takes some extra detective work and time. Scouring labels Now I've done a video both on healthy foods at Costco and at Trader Joe's, and it's time to take you with me to Walmart of all places. Go to the produce aisle. Fun fact. Did you know that Walmart is the largest purveyor of organic produce in the United States? Now it's true that new research has suggested that you might actually get a better deal on organic produce at Aldi's, Trader Joe's, or even sometimes at Whole Foods. But if you're at Walmart and you're getting garden supplies or a new shower curtain, you might as well save time and stock up on some organic produce. Speaking of which, most Walmart organic produce are in a fairly small section, usually in the middle of the produce or at the end of the aisle of produce. So you gotta look for it. Also, make sure you read the labels on the vegetables or fruit to make sure it's organic. Now personally, I like to buy some non organic products in the produce section at Walmart, particularly the avocados, the limes, the yellow and red onions, and those sort of things that I'm going to peel off the peel. I feel it's okay, particularly when price is an object that if you're going to take the peel off of something, you're going to lessen quite dramatically the exposure to herbicides and pesticides. I mean, who can't beat a dollar avocado? Also in the produce section there are minced jars of garlic, which if I can get you using garlic on a Regular basis easily. By having it already pre chopped, you're a long way to improving your health. Garlic has some fantastic health properties for making the inside of your blood vessels slipperier than normal. All right, let's head over to the milk and dairy section now. Bad news. I've yet to see any A2 milk or A2 milk products at Walmart. That doesn't mean they don't exist in your area. But almost all milk at Walmart is casein A1 and if you follow me, that's a lectin like protein. That's a mischief maker for many people. Most of the yogurts are mainstream and sugar laden and just stay away from the milk and yogurt section. Now, goat's milk is available in cans. Also in the deli section, which is usually near the produce, they carry a few goat cheeses. Roth or Monte Chevre were the brands I spotted. Now, like Trader Joe's, Walmart also carries feta cheese that's not made from goat or sheep. So you got to read the label. And please, just because the cheese says Brie doesn't mean it came from France. You got to read the label. Again, why is that important? Because most of our cheeses are made with casein a 1:1 melt. Most French, Italian and Swiss cheeses are made from casein A2 milk. Much better for you. Now there's also unsweetened coconut milks and almond milks if you need a milk. Not sure what you're going to pour it on, but that's another subject. They also have canned coconut cream which we use extensively in our recipes here. Now for occasional treats, Walmart does carry Rebel ice cream. Most of the flavors are compliant, but please stay away from the peanut butter. Now Rebel ice cream, sugar free, even has some fiber in it. So if you're going to indulge, that's the one to grab. Fish at Walmart is really good if you know what you're looking for, it's usually in the frozen section. They have great deals on wild salmon, wild caught Gulf shrimp, wild caught sea bass, wild wild caught mahi mahi and wild caught lobster. But what impresses me the most at Walmart is their canned shellfish and fish. They have many wild caught tuna options like the high end Tonino brand and Wild Planet brand. There's also wild caught salmon and grab and go packets. Great for road trips or airline travel because they're trying to kill you on the airline. There's also mackerel, sardines, smoked oysters, caviar and Clams in cans. Now as far as beef, lamb, pork, animal options, there are no good options for you at Walmart. There's not even an Italian made prosciutto. Remember, you are what you eat, but you are what the thing you're eating ate. All Walmart carries is industrial poultry, pork and beef. These are chock full of antibiotics. Round up and fed inflammatory feed like corn, oats, wheat and soy. Please avoid at all costs any animal products at Walmart.
[06:55]
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[07:40]
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How about prepackaged goods and snacks now? I'm sorry, healthy prepackaged snacks like chips and crackers are not available at Walmart. But there are jars of okra. Just avoid the sugar one and hearts of palm. Now there's also very slim pickings on nuts and seed butter, but they do have a nice organic tahini. The brand is Mighty Sesame company Bread Options. There's nothing to see at Walmart, but they do have two tortilla options in the freezer section. Siete cassava tortillas and tua lupita. No pal, cactus tortillas. And both are good options for you. How about baking supplies and dressings? Now sadly there really aren't any alternative flour available at Walmart, but neither is allulose. Now as you probably know, allulose is my preferred sweetener of choice. Yeah, there's stevia at Walmart, but if you got to have it, you're better off going on Amazon looking for non GMO allulose. This compound, which is a true natural sugar, actually feeds good gut bacteria. Now they can actually find some good chocolate options like Lindt or Ghirardelli's 72 to 90% cacao bars. Now for oils, I actually am impressed with the quality of the brands for cold pressed olive oil and others like walnut. Now interesting. Here's a hot tip for you. Most of the things I'm recommending you got to look up at the top two shelves to find these items. La Toura Gel walnut oil is available and Carrington Organic Hemp Oil is also available as well as Spectrum Organic Sesame Oil. Look for the ones in the glass bottles. Also they have some actual excellent organic glass bottled olive oil like California Olive Ranch and Cola Vita. Preferably look for the single origin olive oils from these companies. Believe it or not, organic Bragg's Apple Cider Vinegar is there as well as aged balsamic vinegar. Again, look for them up at the top. That's where they're hiding. Organic unsweetened coconut flakes are another baking staple and I use these as you know in a lot of my baked good recipes and all my books. Now plain peeled nuts are plentiful available at Walmart. Not opting for the non organic nuts that have a shell on them are generally safe. How about beverages? Well, teas are a good buy at Walmart and there are several organic options like traditional mendocinols. Besides this you can stock up on coffee. However, the organic coffee beans come in dark roast. As you may have learned, the darker the roast the less the polyphenol content. So whenever you can buy light roast at worst medium roast to get more polyphenols. Not much else at Walmart is good for your gut health. Sure, there's water like hemp, but most of these come in plastic bottles. Walmart can be a good resource for some groceries, but it's also a minefield of foods that will destroy your gut health. Walmart is a better source for deals on glass, BPA free Ziploc bags, stainless steel utensils and even safe ceramic pans. So wherever you go, happy shopping with your detective hat on. And no, Walmart did not pay me to make this lecture. Again, I dedicate my life to bringing you real life tips to help make your journey to health affordable and easier. Because I'm Dr. Gundry and I'm always looking out for you.
[12:05]
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[12:37]
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I hope you enjoyed this episode of the Dr. Gundry podcast. If you did, please share this with family and friends. You never know how one of these health tips can completely transform someone's life when you take the time to share it with them. There's also the Dr. Gundry Podcast YouTube channel where we have tens of thousands of free health insights that can help you and your loved ones live a long, vital life. Let's do this together.