Foods Allowed on the GAPS Diet

Foods Allowed on the GAPS Diet

The GAPS (Gut and Psychology Syndrome) protocol is divided into progressive phases. Each phase introduces new foods as the gut heals.

Phase 1 — The Most Restrictive

Phase 1 is the foundation of gut healing. Only the easiest-to-digest and most nutritious foods are allowed:

• Meat stock: cooked for 1.5 to 3 hours with joints, cartilage, and meat
• Cooked soups: well-cooked vegetables in meat stock
• Organ meats: liver, heart, kidney — the most nutrient-dense foods
• Animal fats: tallow, lard, duck fat
• Coconut oil: cold-pressed
• Cooked vegetables: for at least 20 minutes, very soft
• Raw honey: small amounts (1 to 2 teaspoons per day)
• Fermented foods: yogurt whey, sauerkraut juice (start with 1 teaspoon)
• Ginger and chamomile tea: between meals
• Probiotics: supplementation as tolerated

Phase 2

All Phase 1 foods, plus:

• Raw egg yolks (from pastured chickens)
• Stews and casseroles
• Ghee (clarified butter)
• Increased amounts of fermented foods

Phase 3

Adds:

• Pancakes made with squash, activated nuts, and eggs
• Avocado
• Sauerkraut and fermented vegetables
• Scrambled eggs with animal fat
• Extra virgin olive oil, cold-pressed (never heated)

Phase 4

Adds:

• Roasted and grilled meats (without breading)
• Fresh vegetable juices (carrot + celery + mint)
• GAPS bread (made with activated nut flour)
• Cold-pressed olive oil

Phase 5

Adds:

• Cooked apple puree
• Raw vegetables (start with peeled lettuce and cucumber)
• Fruit juices mixed with vegetable juices
• Small amounts of cooked fruit with honey

Phase 6

Adds:

• All raw, ripe fruits (peeled initially)
• Raw honey in larger amounts
• GAPS baked goods (cakes and cookies made with nut flours)
• More herbs and spices

Full GAPS Diet

After completing the 6 introductory phases, the Full GAPS Diet includes:

Allowed:

• All fresh meats, fish, and seafood
• Pastured eggs
• All animal fats and coconut oil
• Fresh vegetables (raw and cooked)
• Ripe fruits
• Activated nuts and seeds
• Raw honey
• All homemade fermented foods
• White beans and lentils (properly prepared)

Not allowed in any phase:

• Grains of any kind (wheat, rice, corn, commercial oats)
• Refined sugar and artificial sweeteners
• Starches (potato, cassava, yam)
• Pasteurized milk and commercial dairy
• Processed and industrialized foods
• Refined vegetable oils (soy, canola, corn)

Patience with each phase is fundamental. Moving too fast can compromise the entire healing process.