The Full Rundown on GAPS! - Stages, Allowed Foods + More!
At this point we are sure you have probably all heard of the GAPS protocol, whether you are wanting to see if it’s the right next step in your healing journey, you have a family member starting GAPS or even if you are just interested in finding out about it! Let’s firstly start off with identifying what GAPS actually is. This is going to be a rather lengthy read so get comfortable!
What is GAPS?
Gut and Psychology/Physiology Syndrome (GAPS) is a term that was coined to describe the way the health of our gut impacts on both our psychology and physiology. This term was created by Dr Natasha Campbell-McBride, MD, MMedSci (neurology), MMedSci (human nutrition) in 2004 after working with hundreds of children and adults with neurological and psychiatric conditions, such as autistic spectrum disorders, attention deficit hyperactivity disorder (ADHD/ADD), schizophrenia, dyslexia, dyspraxia, depression, obsessive–compulsive disorder (OCD), bi-polar disorder and other neuro-psychological and psychiatric problems.
There is a rapidly growing body of research that links many common health conditions with what is happening in the Gut. People are tending to find that they have a coupling of psychological and physiological issues, such as chronic constipation plus depression and anxiety, or autism spectrum disorder with allergies and IBS. Food intolerances, allergies, autoimmune diseases, weight issues (over and underweight), asthma, skin conditions such as eczema, acne, psoriasis, digestive disorders such as Crohn’s, IBS, ulcerative colitis, dementia and even heart conditions are all now being linked to the health of one’s gut.
Attending to our gut health is therefore becoming more and more critical to maintaining good health. Our gut lining and the bacteria that inhabit our gut, our microbiome, play a key role in regulating our body’s immune system, as well as many of the processes that are happening in our body. When the gut is not happy, we are not able to properly absorb nutrients, toxins are allowed into the body, detoxification pathways are overloaded, and our body can lack the substrates required for healing and repairing the tissues, and also healthy hormone production. Poor health is very often a snowball effect that begins in the gut.
This snowball usually begins with leaky gut. “Leaky gut” is the common term for Intestinal Permeability. This term describes the lack of integrity of the gut lining and the poor health or imbalance of the gut bacteria that form our microbiome. A “leaky gut” can be attributed to a variety of factors, each as individual as you and I, but they include consuming processed foods, chronic stress, poor sleep, antibiotics usage, consumption of toxins and other chemicals.
For your body to maintain ongoing health and to deal with any number of conditions, it is extremely important to address the “leaky gut”, by healing and sealing the lining of the gut and rebuilding a healthy microbiome. There is where the GAPS nutritional protocol comes into play.
Why GAPS?
The GAPS nutritional protocol is designed to:
Heal the Gut Lining
Restore the Gut with beneficial bacteria
Relieve the body of an excess toxic load
The GAPS protocol emphasises diet & nutrition as the most important components of the program. The protocol is divided into 2 stages. The Introduction phase which has 6 stages, and Full GAPS which is similar to a wholefoods diet. The 6 stage Introduction diet starts with very easy to digest foods that are focussed on healing and repairing the digestive system, as you progress through the stages you introduce more foods until you reach Full GAPS.
How you progress through the GAPS protocol is very dependent on your particular health conditions, and how you responsd to the protocol. For most people it is best to start with Full GAPS, then work your way on to the Introduction diet more slowly to reduce symptoms (and stress related to food changes & cooking etc!). The pace which you move through the Introduction diet as also very dependent on the person, in general most people will spend 3-5 days on Stage 1, but others may need to stay longer if they are not tolerating eggs. For those with severe digestive issues such as an inflammatory bowel disease, staying for an extended period of time in stage 2 can be necessary. If your aim is to resolve food intolerances, allergies, autoimmune conditions, IBD etc, then it is recommended that you work with an experienced GAPS practitioner who can guide you slowly through the stages and address any issues along the way.
The GAPS protocol is also supported by specific supplementation, and there is a strong emphasis in the protocol on natural detoxification, rest, stress reduction and the avoidance of exposure to environmental toxins.
Healing timeframes is individual and dependent upon your current state of health and your level of compliance with the protocol. In general it is recommended to spend at least 2 years on GAPS (this includes both the Introduction Diet and Full GAPS), then a gradual return to a wholefood diet.
GAPS is described in great detail in Dr. Natasha Campbell-McBride’s books Gut and Psychology Syndrome and Gut and Physiology Syndrome.
What are the GAPS diet benefits?
The GAPS Diet offers a large array of health benefits by simply taking a common sense approach to eating.
Some benefits seen by GAPS clients include:
Healthy and regular digestion
Boosted immunity
Reduced food sensitivities
Improved neurological function
Improved inflammatory bowel disease
Management or reversal of Type II Diabetes
Improved lactose digestion
Candida removal
Improved and support detoxification
Reduced anxiety and depression
Improvements in Autism, dyslexia and dyspraxia.
If you are just wanting to get started with healthy eating, and a grain-free whole foods diet and you are not experiencing any severe health concerns it is a good idea to start off with the Full GAPS diet. You may find this alone helps clear many of your health complaints and inflammation. For those who are suffering with major digestive issues, IBD, neurological dysfunction or any of the other issues stated above then working your way through the 6 introductory stages will be crucial to your healing.
Overview of the Introductory Stages
Stage 1
Stage 1 of GAPS is where a lot of the healing and detoxing happens.
By removing all the foods that are difficult to digest, and just having the meat stocks, fats, and well-cooked low fibre vegetables, you are giving your digestive system a break so your body can focus on healing. Stage 1 of GAPS is low in fibre so therefore constipation may occur. It is important to address constipation if it does occur. If constipation is an issue for you pre-GAPS, it is important to resolve this on Full GAPS before attempting intro.
You can move through each GAPS stage quite quickly or slowly depending on your individual symptoms, current state of health and reactions to the healing process.
Some people may move from Stage 1 after a few days but then find they need to spend longer in Stage 2 or 3. It is generally recommended that each stage is maintained for at least 5-7 days. Whether you move to the next stage or take a step back will be determined by the improvement or regression of symptoms. Symptoms are individual and generally show themselves by getting worse before they get better in the early stages.
Stage 2
Stage 2 of GAPS is where MOST of the healing happens. Egg yolks play a huge role in Stage 2 as they are incredibly nutrient dense. Eggs are seriously a powerhouse of nutrition and they are very supportive of our livers. Eggs are one of the easiest foods to digest. Raw eggs absorb almost 100% without needing digestion. The egg yolk is best. It provides essential amino acids and vitamins (B1, B2, B6, B12, A, D & biotin) essential fatty acids, lots of zinc, magnesium and other nutrients. B12 is essential in normal development of the nervous system and immunity. Often GAPS people are deficient in B12 (anaemic) therefore emphasising the need for egg yolks.
Stage 3
In stage 3 more fibre is added to your meals. Avocado, fermented veg, nut butters. You can also begin adding more flavour to your foods, and enjoy more solid meals rather then just soups. Avocado is an indicator of healing when it is introduced on stage 3, if you do not tolerate avocado it is an indication that more healing needs to happen, and you should stay on the early stages until it is tolerated.
Stage 4
Stage 4 is exciting with the introduction of juice and nut bread. You will also get more variety in texture by introducing roasted and grilled meats. As always, take new foods slowly, one at a time and in moderation to continue the healing process. Juice will need to be introduced slowly, depending on the individual this may be just a teaspoon to start. Of course, continue on with foods from the previous stages, no matter how excited you are about the new ones. Remember the core healing foods that are the focus of GAPS.
Stage 5
GAPS Stage 5 sees the addition of fruit and raw veggies! This can be where some GAPSters run into trouble. Some find that once they start with fruits (sugars) they pretty much don’t want to stop! Moderation is the key and can be easier said than done. So tread cautiously when you start eating fruit, and remember to balance out the “sweet” with fat or protein.
Stage 6
GAPS Stage 6 is the last stage of the introduction diet before you head into the Full GAPS diet. You may find that when you reach stage 6, some of the foods may cause symptoms and there might be a need to revisit stage 5, then work on the foods slowly again. It is not unusual for people to need more time around these stages to get the more fibrous foods tolerated. Remember to keep up the healing and nourishing foods such as meat stocks, fats, marrow and organ meats.
Allowed Foods in Intro Stages
Stage 1
In these initial stages we are really focussing on consuming healing foods. Meat stock, connective tissue and fats are the underpinning of healing on the GAPS protocol, and should be eaten as much as possible. This is consistent throughout each stage.
Meats
Have a variety of meats. Ensure that the meat is not more then an inch from the bone and the meat cuts have plenty of joints and connective tissue. All meats simmered in broth or water.
NO grilled or roasted meats
Beef - Osso bucco
Chicken - wings, drumsticks, necks, feet
Duck, Pheasant, Quail, Turkey
Fish + Shellfish
Lamb - shanks, necks
Pork (not well tolerated with histamine intolerance)
Organ meats - especially Liver
Drinks
Ginger tea
Mint tea
Chamomile tea
Lemon juice (no pulp) in warm water
Marshmallow root tea
Mineral water (san pellegrino)
Ferments/Probiotic Foods
Sauerkraut juice in every bowl of soup
Beet Kvass (assists with constipation)
Homemade Kombucha
Fermented Coconut water / Coconut water Kefir
Fats
Ghee
Duck or chicken fat Lard
Tallow
Coconut oil
Homemade probiotic dairy (if tolerated)
24 hour yoghurt, yoghurt cheese (labneh)
24 hour sour cream
Dairy based Kefir
Vegetables/Herbs
No fruit to be consumed
No raw vegetables to be consumed
All vegetables to be simmered in stock or water
Use unrefined, natural salt (I,e celetic sea salt, murray river)
Fresh herbs cooked in stock & removed (bouquet garni)
Artichoke (Globe only)
Asparagus (soft tips only)
Beetroot & beet tops
Bok Choy
Broccoli (florets only, stem removed)
Brussel Sprouts
Carrots (peeled)
Cauliflower (florets only, stem removed)
Chard (leaves only)
Collard leaves (without stem)
Cucumber (skin + seeds removed)
Daikon Radish
Garlic
Ginger (removed after cooking)
Kale (leaves only)
Kohlrabi & leaves
Leeks (white part only)
Lettuce
Mushrooms
Mustard Greens
Onions (green, red, yellow and ramps - a wild onion)
Peas (shelled)
Pumpkin (peeled and no seeds)
Radishes & Radish tops
Rutabaga & leaves
Silverbeet (no fibrous part of silverbeet)
Spinach (no fibrous part of spinach)
Squash
Turnips & turnip greens
Watercress
Zucchini (peeled and no seeds)
*Some people with severe food sensitivities may need to select vegetables low in salicylates also
Stage 2
Vegetables/Herbs
No fruit to be consumed
No raw vegetables to be consumed
All vegetables to be simmered in stock or water
Use unrefined, natural salt (I.e celetic sea salt, murray river)
Freshly picked herbs (can be consumed after cooking in stock)
Artichoke (Globe only)
Asparagus (soft tips only)
Beetroot & beet tops
Bok Choy
Broccoli (florets only, stem removed)
Brussel Sprouts
Carrots (peeled)
Celery root / Celeriac (cooked in soups)
Cauliflower (florets only, stem removed)
Chard (leaves only)
Collard leaves (without stem)
Cucumber (skin + seeds removed)
Daikon Radish
Garlic
Ginger cooked in soups & eaten as tolerated
Green beans (not string)
Kale (leaves only)
Kohlrabi & leaves
Leeks (white part only)
Lemon (juice only)
Lettuce
Mushrooms
Mustard Greens
Onions (green, red, yellow and ramps - a wild onion)
Peas (shelled)
Pumpkin (peeled and no seeds)
Radishes & Radish tops
Rutabaga & leaves
Silverbeet (no fibrous part of silverbeet)
Spinach (no fibrous part of spinach)
Squash
Turnips & turnip greens
Watercress
Zucchini (peeled and no seeds)
*Some people with severe food sensitivities may need to select vegetables low in salicylates also.
Meat + Eggs
NO grilled or roasted meats
Beef - Osso bucco
Chicken - wings, drumsticks, necks, feet
Duck, Pheasant, Quail, Turkey
Egg yolks (organic, free range) - Once yolks are tolerated introduce whites.
Fish + Shellfish
Lamb - shanks, necks
Cooked liver in a pan swimming in butter or ghee with onions, garlic and lemon juice
(can be made into pate)
Pork (not well tolerated with histamine intolerance)
Organ meats - especially Liver
Homemade probiotic dairy (if tolerated)
24 hour yoghurt, yoghurt cheese (labneh)
24 hour sour cream
Dairy based Kefir
Fats
Ghee
Duck or chicken fat Lard
Tallow
Coconut oil
Increase fat intake
Probiotics/Ferments
Sauerkraut juice in every bowl of soup
Beet Kvass (assists with constipation)
Homemade Kombucha
Fermented Coconut water / Coconut water Kefir
Gravlax & other homemade fermented fishes
Commerical probiotics (as per your practitioner)
Drinks
Ginger tea
Mint tea
Chamomile tea
Lemon juice (no pulp) in warm water
Marshmallow root tea
Mineral water (san pellegrino)
Other
Raw local honey
Nutritional yeast (unfortified)
Stage 3
Vegetables/Herbs
Vegetables can be cooked in 4 to 5 tablespoons of fat in a pan for 20-30 minutes.
Vegetables cooked this way need to be soft & easy to digest.
No fruit to be consumed
No raw vegetables to be consumed
All vegetables to be simmered in stock or water
Use unrefined, natural salt (I.e celetic sea salt, murray river)
Freshly picked herbs (can be consumed after cooking in stock)
All fresh, powdered, dried herbs & spices can be added. (Hot spices such as chillis are introduced later)
Artichoke (Globe only)
Avocado - ripe
Asparagus (soft tips only)
Beetroot & beet tops
Bok Choy
Broccoli with stem
Brussel Sprouts
Carrots with peel
Celery root / Celeriac if not tolerated from stage 2
Cauliflower with stem
Chard (leaves only)
Collard leaves (without stem)
Cucumber (skin + seeds removed)
Daikon Radish
Garlic
Ginger cooked in soups & eaten as tolerated
Green beans (not string)
Kale (leaves only)
Kohlrabi & leaves
Leeks (white part only)
Lemon (juice only)
Lettuce
Mushrooms
Mustard Greens
Onions (green, red, yellow and ramps - a wild onion)
Onions sauteed in fat (until soft & translucent)
Olives (organic, salt brine only)
Peas (shelled)
Pumpkin (peeled and no seeds)
Radishes & Radish tops
Rutabaga & leaves
Silverbeet (no fibrous part of silverbeet)
Spinach (no fibrous part of spinach)
Squash
Turnips & turnip greens
Watercress
Zucchini with peel and seeds
*Some people with severe food sensitivities may need to select vegetables low in salicylates also.
Meat + Eggs
Have a variety of meats. Ensure that the meat is not more then an inch from the bone and the meat cuts have plenty of joints and connective tissue. All meats simmered in broth or water.
NO grilled or roasted meats
Beef - Osso bucco
Chicken - wings, drumsticks, necks, feet
Duck, Pheasant, Quail, Turkey
Egg yolks (organic, free range) - Once yolks are tolerated introduce whites.
Egg whites if not already introduced (raw & cooked)
Fish + Shellfish
Lamb - shanks, necks
Cooked liver in a pan swimming in butter or ghee with onions, garlic and lemon juice (can be made into pate)
Pork (not well tolerated with histamine intolerance)
Organ meats - especially Liver
Scrambled eggs & gently fried eggs
Cooked Shellfish
Fats
Ghee
Duck or chicken fat Lard
Tallow
Coconut oil
Increase fat intake
Drinks
Ginger tea
Mint tea
Chamomile tea
Lemon juice (no pulp) in warm water
Marshmallow root tea
Mineral water (san pellegrino)
Ferments/Probiotic Foods
Sauerkraut juice in every bowl of soup
Beet Kvass (assists with constipation)
Homemade Kombucha
Fermented Coconut water / Coconut water Kefir
Fish Oil, Cod Liver oil & Fermented Cod liver oil (as per your practitioner)
Gravlax & other homemade fermented fishes
Commerical probiotics (as per your practitioner)
The vegetable portion of ferments can now be consumed
Homemade probiotic dairy (if tolerated)
24 hour yoghurt, yoghurt cheese (labneh)
24 hour sour cream
Dairy based Kefir
Nuts/Seeds
Nut butters - almond, pine nuts, cashew, peanut, sunflower & any other nut butter
(Sensitive people need to ferment nut butter by adding whey to the ground nuts and allowing it to sit for a day or two)
Other
Raw, local honey
Nutritional yeast (unfortified)
Vanilla extract
Stage 4
Vegetables/Herbs
All fresh, powdered, dried herbs & spices can bee added. (Hot spices such as chillis are introduced later)
Artichoke (Globe only)
Asparagus
Avocado - ripe
Beetroot & beet tops
Bok Choy
Broccoli
Brussel Sprouts
Carrots
Cauliflower
Celery root
Chard (leaves only)
Collard leaves (without stem)
Cucumber (skin + seeds removed)
Daikon Radish
Freshly picked herbs (can be consumed after cooking in stock)
Garlic
Ginger cooked in soups & eaten as tolerated
Green beans (not string)
Kale (leaves only)
Kohlrabi & leaves
Leeks (white part only)
Lemon (juice only)
Lettuce
Mushrooms
Mustard Greens
Olives (organic, salt brine only)
Onions (green, red, yellow and ramps - a wild onion)
Onions sauteed in fat (until soft & translucent)
Peas (shelled)
Pumpkin (peeled and no seeds)
Radishes & Radish tops
Rutabaga & leaves
Silverbeet (no fibrous part of silverbeet)
Spinach (no fibrous part of spinach)
Squash
Turnips & turnip greens
Watercress
Zucchini
Meat + Eggs
Have a variety of meats. Ensure that the meat is not more then an inch from the bone and the meat cuts have plenty of joints and connective tissue. All meats simmered in broth or water.
Meats can be roasted
Beef - Osso bucco
Chicken - wings, drumsticks, necks, feet
Duck, Pheasant, Quail, Turkey
Egg yolks (organic, free range) - Once yolks are tolerated introduce whites.
Egg whites if not already introduced (raw & cooked)
Fish + Shellfish
Lamb - shanks, necks
Cooked liver in a pan swimming in butter or ghee with onions, garlic and lemon juice (can be made into pate)
Nitrate free cured meats (bacon, salami)
Pork (not well tolerated with histamine intolerance)
Pork cracklings (crunchy bits from rendering/roasting)
Organ meats - especially Liver
Scrambled eggs & gently fried eggs
Cooked Shellfish
Fats
Ghee
Duck or chicken fat Lard
Tallow
Coconut oil
Cold pressed oils (avocado, olive, macadamia, sesame, high oleic sunflower & hemp)
Drinks
Ginger tea
Mint tea
Chamomile tea
Lemon juice (no pulp) in warm water
Marshmallow root tea
Mineral water (san pellegrino)
Vegetable juices (start with carrot, no fruits)
Probiotics/Ferments
Sauerkraut juice in every bowl of soup
Beet Kvass (assists with constipation)
Homemade Kombucha
Fermented Coconut water / Coconut water Kefir
Fish Oil, Cod Liver oil & Fermented Cod liver oil (as per your practitioner)
Gravlax & other homemade fermented fishes
Commerical probiotics (as per your practitioner)
The vegetable portion of ferments can now be consumed
Miso
Fruit Kvass
Homemade probiotic dairy (if tolerated)
24 hour yoghurt, yoghurt cheese (labneh)
24 hour sour cream
Dairy based Kefir
Nuts/Seeds
Nut butters - almond, pine nuts, cashew, peanut, sunflower & any other nut butter
(Sensitive people need to ferment nut butter by adding whey to the ground nuts and allowing it to sit for a day or two)
Seed flours
Nut flours
Milks/Creams
Coconut milk (homemade)
Coconut cream (homemade)
Other
Raw, local honey
Nutritional yeast (unfortified)
Vanilla extract
Baking soda
Stage 5
VEG/HERBS
Cooked Nightshades - hot peppers, bell peppers & eggplant (observe closely for reactions)
Raw vegetables: lettuce, soft parts of cucumber, following by carrot, tomato, onion)
Stems from kate, collards, chard & other similar vegetables)
All fresh, powdered, dried herbs & spices can bee added. (Hot spices such as chillis are introduced later)
Artichoke (Globe only)
Asparagus
Avocado - ripe
Beetroot & beet tops
Bok Choy
Broccoli
Brussel Sprouts
Cabbage (cooked)
Capers
Carrots
Cauliflower
Celery (cooked)
Celery root
Chard (leaves & stem)
Collard leaves and stem
Cucumber (skin + seeds removed)
Daikon Radish
Freshly picked herbs (can be consumed after cooking in stock)
Garlic
Ginger cooked in soups & eaten as tolerated
Green beans (not string)
Horseradish
Kale (leaves & stems)
Kohlrabi & leaves
Leeks (white part only)
Lemon (juice only)
Lettuce
Mushrooms
Mustard Greens
Olives (organic, salt brine only)
Onions (green, red, yellow and ramps - a wild onion)
Onions sauteed in fat (until soft & translucent)
Peas (shelled)
Pumpkin (peeled and no seeds)
Radishes & Radish tops
Rutabaga & leaves
Silverbeet (leaves & steams)
Spinach (no fibrous part of spinach)
Squash
Turnips & turnip greens
Watercress
Zucchini
Fruit
Peeled, cored & cooked apple
Citrus fruit: Lemons, grapefruits, oranges & limes. (eating only not juicing)
Meat + Eggs
Have a variety of meats. Ensure that the meat is not more then an inch from the bone and the meat cuts have plenty of joints and connective tissue. All meats simmered in broth or water.
Meats can be roasted
Beef - Osso bucco
Chicken - wings, drumsticks, necks, feet
Duck, Pheasant, Quail, Turkey
Egg yolks (organic, free range) - Once yolks are tolerated introduce whites.
Egg whites if not already introduced (raw & cooked)
Fish + Shellfish
Lamb - shanks, necks
Cooked liver in a pan swimming in butter or ghee with onions, garlic and lemon juice (can be made into pate)
Nitrate free cured meats (bacon, salami)
Pork (not well tolerated with histamine intolerance)
Pork cracklings (crunchy bits from rendering/roasting)
Organ meats - especially Liver
Scrambled eggs & gently fried eggs
Cooked Shellfish
Fats
Ghee
Duck or chicken fat Lard
Tallow
Coconut oil
Cold pressed oils (avocado, olive, macadamia, sesame, high oleic sunflower & hemp)
Drinks
Ginger tea
Mint tea
Chamomile tea
Lemon juice (no pulp) in warm water
Marshmallow root tea
Mineral water (san pellegrino)
Vegetable juices
Lemon juice (no pulp) in warm water
Juices including fruit - start with green apple, pineapple & mango. (Avoid juicing citrus)
Ferments/Probiotic Foods
Sauerkraut juice in every bowl of soup
Beet Kvass (assists with constipation)
Homemade Kombucha
Fermented Coconut water / Coconut water Kefir
Fish Oil, Cod Liver oil & Fermented Cod liver oil (as per your practitioner)
Gravlax & other homemade fermented fishes
Commercial probiotics (as per your practitioner)
The vegetable portion of ferments can now be consumed
Miso
Fruit Kvass
Vinegars
Homemade probiotic dairy (if tolerated)
24 hour yoghurt, yoghurt cheese (labneh)
24 hour sour cream
Dairy based Kefir
Nuts/Seeds
Nut butters - almond, pine nuts, cashew, peanut, sunflower & any other nut butter
(Sensitive people need to ferment nut butter by adding whey to the ground nuts and allowing it to sit for a day or two)
Seed flours
Nut flours
Milks/Creams
Coconut milk (homemade)
Coconut cream (homemade)
Other
Raw, local honey
Nutritional yeast (unfortified)
Vanilla extract
Baking soda
Some words to preface the introduction of fruit
Some people wait longer (4-6months) before introducing fruit to help manage yeast overgrowth. If this is the case, you can skip introducing fruit for now and return to it when you are ready. It is difficult to get Candida under control in the body and requires a three facet approach:
Avoiding fruit and cooked honey for approximately 6 months.
Adding good yeasts to the diet like Kefir and S. Boulardii. People can continue through the GAPS stages without introducing fruit and when it comes time to introduce they can start with pureed apples and berries.
Supporting the bodies detoxification pathways to alleviate the toxic burden which can lead to candida overgrowth
Stage 6
Vegetables/Herbs
Cooked nightshades if not tolerated in Stage 5
All fresh, powdered, dried herbs & spices can bee added. (Hot spices such as chillis are introduced later)
Artichoke (Globe only)
Asparagus
Avocado - ripe
Beetroot & beet tops
Bok Choy
Broccoli
Brussel Sprouts
Cabbage (cooked)
Capers
Carrots
Cauliflower
Celery (cooked)
Celery root
Chard (leaves & stem)
Collard leaves and stem
Cucumber (skin + seeds removed)
Daikon Radish
Freshly picked herbs (can be consumed after cooking in stock)
Garlic
Ginger cooked in soups & eaten as tolerated
Green beans (not string)
Horseradish
Kale (leaves & stems)
Kohlrabi & leaves
Leeks (white part only)
Lemon (juice only)
Lettuce
Mushrooms
Mustard Greens
Olives (organic, salt brine only)
Onions (green, red, yellow and ramps - a wild onion)
Onions sauteed in fat (until soft & translucent)
Peas (shelled)
Pumpkin (peeled and no seeds)
Radishes & Radish tops
Raw cabbage
Raw celery
Rutabaga & leaves
Silverbeet (leaves & steams)
Spinach (no fibrous part of spinach)
Squash
Turnips & turnip greens
Watercress
Zucchini
Fruit
Peeled, cored & cooked apple
Citrus fruit: Lemons, grapefruits, oranges & limes. (eating only not juicing)
Peeled, ripe, raw apples (other seasonal fruits are added if apple is tolerated)
Dried fruits (eating & used in Baking)
Meat + Eggs
Have a variety of meats. Ensure that the meat is not more then an inch from the bone and the meat cuts have plenty of joints and connective tissue. All meats simmered in broth or water.
Meats can be roasted
Beef - Osso bucco
Chicken - wings, drumsticks, necks, feet
Duck, Pheasant, Quail, Turkey
Egg yolks (organic, free range) - Once yolks are tolerated introduce whites.
Egg whites if not already introduced (raw & cooked)
Fish + Shellfish
Lamb - shanks, necks
Cooked liver in a pan swimming in butter or ghee with onions, garlic and lemon juice (can be made into pate)
Nitrate free cured meats (bacon, salami)
Pork (not well tolerated with histamine intolerance)
Pork cracklings (crunchy bits from rendering/roasting)
Organ meats - especially Liver
Scrambled eggs & gently fried eggs
Cooked Shellfish
Fats
Ghee
Duck or chicken fat Lard
Tallow
Coconut oil
Cold pressed oils (avocado, olive, macadamia, sesame, high oleic sunflower & hemp)
Drinks
Ginger tea
Mint tea
Chamomile tea
Lemon juice (no pulp) in warm water
Marshmallow root tea
Mineral water (san pellegrino)
Vegetable juices
Lemon juice (no pulp) in warm water
Juices including fruit - start with green apple, pineapple & mango.
(Avoid juicing citrus)
Ferments/Probiotic Foods
Sauerkraut juice in every bowl of soup
Beet Kvass (assists with constipation)
Homemade Kombucha
Fermented Coconut water / Coconut water Kefir
Fish Oil, Cod Liver oil & Fermented Cod liver oil (as per your practitioner)
Gravlax & other homemade fermented fishes
Commercial probiotics (as per your practitioner)
The vegetable portion of ferments can now be consumed
Miso
Fruit Kvass
Vinegars
Homemade probiotic dairy (if tolerated)
24 hour yoghurt, yoghurt cheese (labneh)
24 hour sour cream
Dairy based Kefir
Nuts/Seeds
Nut butters - almond, pine nuts, cashew, peanut, sunflower & any other nut butter
(Sensitive people need to ferment nut butter by adding whey to the ground nuts and allowing it to sit for an day or two)
Seed flours
Nut flours
Milks/Creams
Coconut milk (homemade)
Coconut cream (homemade)
Other
Raw, local honey
Nutritional yeast (unfortified)
Vanilla extract
Baking soda
Dehydrated foods
Fried foods
Baked cakes and other full GAPS sweet treats
Homemade mustard
Overview of Full GAPS
Some individuals chose to start their GAPS journey by moving their current diet across to the “Full GAPS Diet”, prior to undertaking the GAPS introduction diet. Other individuals work methodically through the “Six Stages of the GAPS Introduction Diet” before moving to the Full GAPS Diet. Either way you have chose, you are on a healing journey and a process towards a better state of health. It is important to know that the majority of your diet should consist of fresh meats (hormone-free/ grass fed if possible), animal fats, fish, shellfish, organic farm-fresh eggs (if well tolerated), fermented foods, and vegetables. Too many baked goods made from nut flours and fruit can be detrimental to the healing process and should be consumed in moderation.
If you are suffering from yeast overgrowth (candida), temporarily eliminating fruit, honey, and nuts may be beneficial.
When following the GAPS protocol it is important to continue to introduce each new food separately and slowly to make sure you are able to handle them. If you notice symptoms, return to eating your vegetables well-cooked and eating lots of stock until things normalise again.
If you have skipped the Introduction Diet, it is recommended that you follow the “Dairy Introduction Structure" when introducing dairy products. Throughout the GAPS journey it is vital to be in touch with your body. Observing and listening to your body is key. You want to be careful about recording your symptoms, your food intake and changes, look for patterns and make changes to “suit” your body and it’s individuality.
Foods to avoid on the full GAPS diet:
All Processed & Packaged foods - additives, colours, preservatives
Commercial Fruit Juices
Soft Drinks
All Grains
Starchy Vegetables
Sugar
Milk
Starchy beans including Soy
What does a typical day on full GAPS look like?
Start your day with Hydration
Start your day with a glass of filtered water with a slice of lemon.
Then have a cup of freshly pressed juice or a GAPS milkshake.
A good juice to start the day will be apple/pineapples + carrot + small amount of beetroot (all raw of course and preferably organic). You can make all sorts of juice mixes, but generally try to have 50% of therapeutic ingredients: mostly carrot, small amount of beetroot (no more then 5% of the juice mixture), small amounts of celery, cabbage, lettuce, greens (spinach, parsley, dill, basil, fresh nettle leaves, beet tops, carrot tops), white and red cabbage, and 50% of some tasty ingredients to disguise the taste of therapeutic ingredients: pineapple, apple, orange, grapefruit, grapes, mango, etc.
Breakfast Ideas
A variation of English breakfast: eggs cooked to personal liking and served with sausages or meat + liver sausage. The yolks are best uncooked (runny) and the whites cooked.
ADD cooked vegetables or fresh vegetables as a salad (tomato, cucumber, onions, celery, and fresh salad greens, etc.) with avocado and/or meat AND plenty of fats as a dressing.
Pancakes made with ground nuts. These pancakes are delicious with some butter with honey, or as a savoury snack. If you blend some fresh or defrosted berries with honey, it will make a delicious jam to have with pancakes. Any other home baked GAPS goods: muffins and bread made with ground nuts instead of flour.
Homemade Baked Beans (depending on how far into Full GAPS you are)
Drink weak tea with lemon, ginger tea or mint tea and / or a cup of warm meat stock.
Lunch / Dinner Ideas
Get creative - take any recipes you have and give them your own GAPS update!
Leftovers from Dinner for lunch.
Homemade vegetable soup / stew with meat and fermented foods.
Meat/Fish with Vegetables and fat (olive oil, coconut oil, ghee, tallow etc..)
Soups, stocks or slow cooked meals (based on stock).
Try adding pre-soaked or sprouted sunflower and/or sesame and/or pumpkin seeds to a salad.
Drink weak tea with lemon, ginger tea or mint tea and / or a cup of warm meat stock.
Snack / Dessert choices (if you feel the need to)
GAPS baked food - cakes, pancakes, muffins & bread (use the simple formula of nut/seed meal with eggs + fats) to create sweet treats. If, for any reason, you do not tolerate ground almonds well, try to grind pecan nuts or walnuts and use them as flour in your baking.
Eat Ripe fruit, raw vegetables, nuts and seeds (just shelled, not roasted or salted).
You can make a guacamole to have as a dip with raw vegetables (carrot sticks, celery and cucumber sticks, rosettes of raw cauliflower and broccoli). You can use guacamole as a spread on your homemade bread and pancakes.
Have a GAPS milkshake or a cup of broth
A cup of yoghurt or kefir after dinner.
Russian custard can be used instead of cream on fruit or you can serve it on its own with some chopped nuts on the top or pieces of fruit.
Baked apple or other fruits with Russian custard/yoghurt/kefir.
GAPS bliss balls or GAPS ice-cream
Detox support while working through GAPS
Detoxing can cause damage in the body, on top of damage from accumulated toxins. Supporting the body’s natural cleansing process is necessary to repair damaged tissues. Damaged tissues have to be repaired and your body will be doing that in parallel with cleansing. It is recommended to undertake natural methods of detoxification, as intense chelating agents and detox programs may actually cause more harm by overwhelming the organs responsible for neutralising and eliminating toxins. In addition to supporting the detoxification system, it is also recommended to reduce the general toxic load as much as possible.
Tips for supporting detox:
Reduce your toxic load
Reduce your general toxic load by avoiding man-made chemicals as much as possible and only use natural skin care products that do not contain toxic ingredients.
Focus on Foods
It is recommended to consume fermented vegetables, high-sulfur foods (if well tolerated), and high quality fresh animal foods (fresh meats, fish, eggs and cultured dairy).
Oil Pulling
Oil pulling with cold pressed oils such as olive oil, coconut oil, and sesame oil is recommended.
Swimming, Sunbathing and Detox baths
Swimming in natural waters of lakes, rivers, and the sea as well as responsible sunbathing supports the health of the skin, the largest detoxification organ. Regular baths with Epsom salts, seaweed, clays, and bicarbonate of soda.
Enemas
Coffee enemas cleanse the liver and speed up the detoxification system in the body. (Read our blogpost on enemas here)
Juicing
Juicing with freshly pressed organic fruits, vegetables, and herbs is the best way to naturally restore the detoxification system. GAPS milkshakes are recommended to support the liver and help stimulate bile flow.
Natural Supplements
Natural supplements that help remove toxins from the body include probiotics, seaweed, chlorella, spirulina, zeolite, beta-carotene, taurine, frozen bee pollen, clays, MSM, and diatomaceous earth. These should be taken on the advice of your GAPS practitioner.
Saunas + Sweating
Get that body moving to sweat it out!
Dry Skin Brushing
This helps with blood circulation and the elimination of toxins through the skin. (See our post on the benefits here)
We have many other resources that accompany this process, that we will touch on in coming blog and instagram posts, so stay tuned for ways to create a low-tox home, ways to reduce stress and other healing recipes!
If you feel like you are ready to start your GAPS journey, feel free to book a free 20 minute consultation with one of our experienced practitioners here.