Full GAPS

Full GAPS

Full GAPS is the version of the protocol intended for people who can skip the introductory phases or who, for specific reasons, should start directly at this stage.

Who Is It For?

Less Sensitive Individuals

People whose digestive symptoms are mild or moderate and who already maintain a relatively clean diet can benefit from starting directly with Full GAPS. There is no need to go through the 6 introductory phases if the digestive system already tolerates a wider variety of foods.

Severe Constipation

This is an important indication. The introductory phases of GAPS are rich in broths, soups, and soft foods but low in fiber and foods with a natural laxative effect. For people with severe constipation, starting with the introductory phases can significantly worsen the problem.

Full GAPS includes more vegetables, fruits, and fats that aid intestinal transit.

Beginners in Real Food

For those transitioning from a conventional diet (processed foods, sugar, refined grains) who want a smoother transition, Full GAPS offers a wider variety of foods, making the change more sustainable.

What Is Allowed

Proteins

• All fresh meats (beef, pork, chicken, duck, lamb)
• Fresh fish and seafood
• Pastured eggs
• Organ meats (liver, heart, kidney, marrow)

Fats

• Animal fat (tallow, lard, duck fat)
• Butter and ghee from grass-fed cows
• Virgin coconut oil
• Extra virgin olive oil (cold-pressed)
• Avocado

Vegetables

• All non-starchy vegetables, raw or cooked
• Preference for organic
• Including greens, cruciferous, roots (except potato and cassava)

Fruits

• All ripe fruits
• Start with cooked fruits if there is sensitivity
• Prioritize fruits with lower sugar content

Fermented Foods

• Sauerkraut and fermented vegetables
• Homemade yogurt and kefir (fermented for 24h)
• Fermented cream
• Beet kvass
• Cabbage tonic

Nuts and Seeds

• All, as long as activated (soaked and dehydrated)
• Nut flours for GAPS recipes

Legumes (with preparation)

• White beans (navy beans, lima beans)
• Lentils
• Always with proper soaking

What Is NOT Allowed

• Grains of any kind (wheat, rice, corn, oats)
• Refined sugar and artificial sweeteners
• Potato, cassava, yam, and other starchy tubers
• Pasteurized milk
• Processed and industrialized foods
• Refined vegetable oils
• Unfermented soy

Duration

Full GAPS should be followed for a minimum of 1.5 to 2 years. Gut healing is a slow process, and time is a necessary ally.

Full GAPS is not a restrictive diet — it is a real food diet. The list of what is allowed is much larger than the list of what is avoided.