The GAPS Intro Diet Summary

Squash fries baked in butter. If you’re from Downunder, we sometimes just call this pumpkin instead of squash. This variety is buttercup which is wonderfully sweet and holds its shape when cooked. Squash is allowed from Stage 1 on the Intro Diet. Butter is usually introduced at Stage 3 or 4.

First of all, please don’t attempt to follow the GAPS Intro Diet by using this summary.  The GAPS Diet book itself is essential, as each stage has specific instructions on how to prepare food, and when to proceed from one stage to the next.  It’s important that you follow these instructions for the diet to be successful, and read carefully how to introduce according to your individual symptoms.  You may also like to read this summary on the GAPS Intro Diet, which is most of the text from the book, or this one which is from the Official GAPS website.

This summary is merely to help you remember the types of foods for each stage, without having to read through all the detail in the book.

First Stage

  • Homemade meat or fish stock (keeps for 7 days in fridge and also freezes)
  • Homemade soup made with the stock (without seeds or skin from vegetables)
  • Probiotic food with every meal (start with juice from fermented vegetables)
  • Whey, sour cream, yoghurt, kefir, according to dairy introduction instructions in book (eg. yoghurt before kefir, as kefir is more aggressive)
  • Herbal tea (ie. ginger, mint, camomile)
  • Vegetables: onions, carrots, broccoli, leeks, cauliflower, courgettes, marrow, pumpkin, etc (avoid fibrous parts such as skin and seeds in squash and marrow; stalks of broccoli and cauliflower – cook well).
  • No starchy vegetables such as potatoes and kumara

Second Stage

  • Soup as in First Stage
  • Raw organic egg yolks (start with adding one in each bowl of soup)
  • Stews and casseroles made with meat and vegetables
  • Keep increasing daily amount of yoghurt, kefir, whey or sour cream
  • Fermented fish
  • Introduce homemade ghee
  • Vegetables – as in previous stage

Third Stage

  • Foods in First and Second Stages
  • Ripe avocado mashed into soups
  • Pancakes made from nut butter, eggs, and squash
  • Eggs scrambled, served with avocado and cooked vegetables
  • Introduce fermented vegetables with each meal (after having only been having the juice)
  • Vegetables: as in previous stage

Fourth Stage

  • Foods in First, Second and Third Stages
  • Meats that have been cooked by grilling and roasting (but not fried or barbequed yet)
  • Cold-pressed olive oil added to meats
  • Freshly pressed vegetable juice, starting with carrot (‘chewed’)
  • When a full cup of juice is tolerated, add juice from celery, cabbage, lettuce, mint, drunk on an empty stomach
  • Baked bread with ground almonds (or any other nuts or seeds ground into flour): nut flour, winter squash, eggs, natural fat (eg. butter, ghee, coconut oil, goose or duck fat), and a little salt
  • Vegetables: as in previous stage

Fifth Stage

  • If previous foods are tolerated, add cooked apple as an apple puree (with ghee added)
  • Add raw vegetables, starting with lettuce and pealed cucumber.
  • Then add: carrot, tomato, onion, cabbage.
  • Juice from carrot, celery, cabbage and mint, with apple, pineapple, mango.  Avoid citrus.
  • Vegetables: as in previous stage, with the addition of raw vegetables

Sixth Stage

  • If all other foods are well tolerated, try some peeled apple. Gradually introduce raw fruit and more honey.
  • Gradually introduce baked cakes, and other sweet things allowed on the diet.  Use dried fruit as a sweetener.

Make sure you continue with meat stocks at least once a day after the Intro Diet is finished and you’ve moved onto the Full GAPS Diet.

For previous posts on the GAPS Diet:
The GAPS Diet
Getting Started on the GAPS Diet

{Linked up at Peeling Back the Onion Layers – Healing with Food Friday}

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