Podcast Summary
The Dr. Gundry Podcast
Episode: What Happens if You Eat Kale Everyday For 30 Days – Dr. G's Quick Health Tip | EP 378.B
Date: November 20, 2025
Host: Dr. Steven Gundry
Episode Overview
In this quick health tip episode, Dr. Steven Gundry dives deep into the question: what would really happen if you ate kale every day for 30 days? Using his medical expertise and personal anecdotes, Dr. Gundry explores kale's nutritional benefits and potential pitfalls, especially for those with sensitive guts or thyroid issues. The episode offers practical advice on safely incorporating kale (and other cruciferous vegetables) into your diet, with a strong emphasis on individualized health needs.
Key Discussion Points & Insights
1. Kale: The Controversial Superfood
[01:05]–[02:30]
- Kale is both lauded and criticized in the nutrition world.
- Some, like Dave Asprey, avoid it due to its capacity to accumulate heavy metals (thallium, cadmium).
- Kale is also high in oxalates, contributing to the debate.
2. Understanding Oxalates and Gut Bacteria
[02:30]–[04:15]
- Oxalates are part of a plant’s defense system and can cause issues such as pain or kidney stones in sensitive individuals.
- Dr. Gundry explains:
“When you look at people who are sensitive to oxalates or who actually have calcium oxalate kidney stones, those individuals lack those oxalate-eating bacteria. So it's not the oxalates that are the actual problem.” (03:10)
- Many issues stem from a compromised gut microbiome and the loss of protective bacteria.
- Healing leaky gut often allows patients to tolerate kale and other oxalate-rich foods again.
3. The Parable of Bitterness and Toxins
[04:15]–[05:40]
- Dr. Gundry discusses the evolutionary role of bitter compounds:
- Bitter plants like kale warn predators with their taste, which is a sign of plant toxins.
- Quote:
“More bitter, more better. But that bitterness comes at a price. The dose makes the poison, as Pericles was wont to say.” (04:45)
Personal Kale Story
- Dr. Gundry shares a cautionary personal anecdote:
"My wife decided that we were going to do kale smoothies...with nothing but kale in it. I drank my kale smoothie on the way to work...within a half an hour I was sitting on the toilet with blowout diarrhea." (05:15)
- He attributes this to the blending process, which releases all the plant toxins at once.
4. Kale and Digestive Sensitivities
[06:37]–[07:25]
- Patients with IBS, leaky gut, or general digestive sensitivities are often intolerant to dark green leafy vegetables.
- Dr. Gundry’s advice:
“For my patients like that, I make them cook kale or spinach or broccoli or arugula down to mush. And even then, some of them can’t tolerate it.” (07:00)
- Raw or highly blended kale is a "no-go" for these populations.
- 30 days of kale is not advised for anyone with sensitive guts.
5. The Benefits and Caveats of Cruciferous Vegetables
[07:25]–[08:45]
- Cruciferous vegetables like kale provide sulfur compounds essential for the body, especially for hydrogen sulfide production.
- Hydrogen sulfide, despite its bad smell, plays protective roles in blood vessels, as an anticancer agent, and for brain health when consumed in moderation.
- Quote:
"We now know that a little dab will do you and there's a Goldilocks effect..." (08:10)
6. Kale and Thyroid Function
[08:45]–[10:10]
- Overconsumption of cruciferous vegetables can suppress thyroid function in some individuals.
- This isn't autoimmune (not Hashimoto’s) but shows up as a gradual rise in TSH levels.
- On moderating intake:
“Can we back off before the next blood test and see what happens? And sure enough, in all of those patients, it was their love and thinking of cruciferous vegetables that was actually suppressing their thyroid.” (09:45)
- Recommendation: Experiment with frequency and monitor thyroid function if concerned.
7. Dr. Gundry’s Takeaway: Should You Eat Kale Every Day?
[10:10]–[10:32]
- Individuals with gut issues or thyroid problems should avoid daily consumption of kale.
- Aim for balance:
“You need to find that sweet spot...Maybe every other day, maybe on the weekends. Experiment.” (10:20)
- He encourages personal experimentation and blood testing to find what works.
Notable Quotes & Memorable Moments
- “It’s not the oxalates that are the actual problem. The problem...is we lack the defense system against these plant compounds that we used to have.” (03:10)
- “More bitter, more better. But that bitterness comes at a price. The dose makes the poison, as Pericles was wont to say.” (04:45)
- “Within a half an hour I was sitting on the toilet with blowout diarrhea and I go, what the heck?” (05:25)
- “For my patients like that, I make them cook kale or spinach or broccoli or arugula down to mush. And even then, some of them can’t tolerate it.” (07:00)
- “[Hydrogen sulfide has] a Goldilocks effect of being very good for your blood vessels...very good as an anti-cancer agent...very good for your brain.” (08:10)
- “[With high cruciferous consumption]...their TSH starts creeping up. So when I ask them, are you eating a lot of cruciferous vegetables? ... I go, whoa, I think you're eating too much of this.” (09:10)
- “Eat kale for two months, repeat your thyroid function test and see where you are.” (10:27)
Conclusion & Practical Guidance
- If you have digestive or thyroid issues: Eating kale daily is not advised. Listen to your body and test your response.
- For everyone else:
- Consider kale as a beneficial, nutrient-rich food—in moderation.
- Rotate cruciferous vegetables, avoid excess, and monitor for any health changes.
- Experimentation is key: “Find your sweet spot.”
Relevant Timestamps:
- [01:05] – Introduction to kale’s controversies
- [02:30] – Oxalates and gut bacteria
- [04:15] – Bitterness, toxins, and plant defense
- [05:15] – Dr. Gundry’s personal kale story
- [06:37] – Kale and digestive sensitivities
- [07:25] – Benefits of cruciferous vegetables
- [08:45] – Kale’s effect on thyroid function
- [10:10] – Final practical advice
This summary skips promotional, introductory, and non-content sections to focus on Dr. Gundry’s core insights.