Full GAPS - Recipe Index

Here are some recipes that will work for Full.  I have not tried them all, but as we do I'll post reviews.  I have done my best to make sure that everything works for this stage, however, I may have made mistakes.  Let me know if you find any!


Some of the recipes come from the Reversing Food Allergies (RFA) class, but you can find similar recipes online.  I have linked to alternatives when possible.  Other recipes come from an ebook I purchased from Home, Health and Happiness (HHH) which gives you recipes and lists and such for the GAPS intro diet. 


Please let me know if you have any recipes or ideas to contribute to this stage.  Be sure to read the comments when looking at recipes - there are often great tips and ideas for variations.


Remember that all the recipes from all the Stages can still be used.

Thai Coconut Soup or this (RFA) - homemade coconut milk & fish sauce, honey instead of agave, no grapeseed oil for sautéing

Thai Lemongrass Soup (RFA)

Minestrone Soup (RFA) - you could take any minestrone recipe & adapt to GAPS

Lentil Soup (RFA) - as w/above, you can modify any lentil soup recipe

White Bean Chicken Chili (RFA)

Coconut flour pancakes  or these (RFA)

Coconut flour blueberry muffins (RFA) - baking soda is not allowed, try baking w/out

Coconut Flour Waffles  or these or these (RFA)

Easy Eggs Benedict (RFA)

Grain-free Granola or this (RFA) - there are a lot of grain-free granola recipes if you search

Chinese Orange Chicken (RFA)

Chicken Nuggets - any recipe you like can now be baked or fried w/nut or coconut flour

Sweet or Savory Roll-ups

Soaked nuts and seeds   

Grain-free crackers or these

Sprouted lentil burgers 

Banana Nut muffins or these - omit baking soda and stevia

Peanut Butter Brownies

Milkshakes  

Zucchini lasagna or try egg noodles

Salmon patties  

Chicken pancakes - could try in an earlier Stage if you used squash, not bananas 

Crunchy Coconut crackers 

Lara Nut Bars - there are many variations of these 

Welsh Cakes 

Kale and Veggie Soup – with beans now 

Butternut Chili - w/GAPS friendly beans 

Cashew Vanilla Banana Shake 

Chili  

Spanish Carrot Stew 

Sesame Honey Candy  

Navy Bean Squash Stew  

Indian flatbread 

Hamburger/Hot Dog buns - use honey if you want to sweeten, not stevia

Banana fritters  - homemade coconut milk, honey not stevia

Thai Custard pudding - use homemade coconut milk, honey for the sweetener

Honey Bread - do not use baking powder or stevia, vanilla may or may not be legal?

Curried Lentil Soup  

Sandwich Bread – could be used in Stage 4 if  you are using yogurt 

Peanut Butter Fudge  

Cheese sauce/crackers 

Pecan-glazed butternut squash pudding  

Lentil Stew with Greens 

Hungarian Mushroom Soup  

Fried Fish and Tartar Sauce or this - use only GAPS legal fats for frying

Bread 

Rhubarb Clafoutis 

Crockpot Chicken Curry - use homemade coconut milk
Raw butternut squash cookies - only honey to sweeten

Raw carrot cake
Raw granola or granola bars
Blueberry muffin cake - no baking soda

Shepherd's pie - use cauliflower instead of potatoes
Caveman Carrot Cookies - use coconut oil for baking
Caveman Apple Cookies - use coconut oil for baking
Primal Peach Patties - use coconut oil for baking
Primal Enchiladas - make your own fermented salsa and sour cream
Banana Nut Bites - use soaked and dried nuts
Peanut Butter Ice Box Truffles - use soaked and dried nuts
Granola bars.
Fauxato Skins - can use lots of other toppings and dips
Chocolate Cake
Vegetable Pancakes - omit baking powder
Veggie Egg Nests - could use at Stage 4 if don't use coconut flour
Primal tortillas/tostadas - omit baking powder, use healthy fat for recipe and for frying (not olive oil)
Breakfast in a Muffin
Tuscan Wedding Soup - GAPS legal beans, homemade breadcrumbs, sub broth for wine
Banana Ice Cream
Lima Bean Hummus
Pumpkin Seed Bread
Sesame Seed Crackers
Banana Caramel Sticky Buns
Cinnamon Cupcakes
Spinach Meatballs - could boil these in Stage 1 and bake in Stage 4 - cheese only in Full
Protein Bars - use honey, skip the chocolate
Bran Muffins - omit baking soda
Carrot Banana Muffins - omit baking soda
Cinnamon Bun Muffins - use honey instead of agave, use coconut oil instead of grapeseed oil, omit baking soda
"Wheat" Thins - use coconut oil for grapeseed oil, sub honey for agave
Multi "Grain" Crackers - sub coconut oil/tallow for shortening - soak and dehydrate all nuts and seeds beforehand
Chicken Coconut Soup - use homemade coconut milk, honey instead of agave
Thai Vegetable Soup - use GAPS legal fat for cooking onions, homemade broth (chicken would work best), homemade coconut milk
Thai Chicken Wraps
Nutty Cookies - omit baking soda
Baked Breaded Chicken

You can now eat all GAPS legal foods, but go slowly in introducing them.

Keep drinking broth and eating soups.

I haven't been able to find if vanilla is legal or not.  If anyone can site a reference for me, please let me know!

A word about coconut flour.  I know a lot of GAPS people use coconut flour often, but it's not specifically listed (dried coconut is on the list).  The only information I can find was from Gaps Guide online which reads "Caution: Coconut flour, a post-intro food, is extremely fibrous and suitable only for those who’ve experienced sufficient healing." 

I have a similar problem with coconut oil.  It's listed as approved and Dr. Natasha Campbell-McBride talks about it frequently, but there are no guidelines as to when to bring it into the diet.

Stage 6 - Recipe Index

Here are some recipes that will work for Stage 6.  I have not tried them all, but as we do I'll post reviews.  I have done my best to make sure that everything works for this stage, however, I may have made mistakes.  Let me know if you find any!


Some of the recipes come from the Reversing Food Allergies (RFA) class, but you can find similar recipes online.  I have linked to alternatives when possible.  Other recipes come from an ebook I purchased from Home, Health and Happiness (HHH) which gives you recipes and lists and such for the GAPS intro diet. 


Be sure to read the comments when looking at recipes - there are often great tips and ideas for variations.


Please let me know if you have any recipes or ideas to contribute to this stage.


Remember that all the recipes from Stages 1, 2, 3, 4 and 5 can still be used.

Chicken Coconut Soup (RFA)

Honduran Seafood Tapado (RFA)

Southwestern Cobb Salad 

Smoothies – start w/1 fruit at a time,  gradually add 2 or more...add raw yolks, coconut oil, yogurt or kefir if tolerated and so on and so forth

Honey Mustard Chicken (HHH)

Main dish salad

Peach Chutney  - there are many other fruit chutneys you could make as well

Banana crepes

Summer Chowder  

Pumpkin Coconut Smoothie

Squash mini muffins 

Blueberry muffins – could make muffins without berries in earlier stages 

Banana muffins - 

San Antonio Tacos 

Jam 

Pancake Bread  

Hamburgers 

Nut Butter Bread

Thai Cucumber Noodles

Tacos (in lettuce leaves) 

Cucumber Mango Salsa  

Banana pancakes 

Russian Custard
Apple Cinnamon Muffins
No Potato Salad - use homemade mayonnaise, GAPS legal mustard
Strawberry ice cream - use homemade coconut milk, vanilla may or may not be legal...can sub other fruits

Stage 5 - Recipe Index

Here are some recipes that will work for Stage 5.  I have not tried them all, but as we do I'll post reviews.  I have done my best to make sure that everything works for this stage, however, I may have made mistakes.  Let me know if you find any!

Some of the recipes come from the Reversing Food Allergies (RFA) class, but you can find similar recipes online.  I have linked to alternatives when possible.  Other recipes come from an ebook I purchased from Home, Health and Happiness (HHH) which gives you recipes and lists and such for the GAPS intro diet. 

Please let me know if you have any recipes or ideas to contribute to this stage.  Be sure to read the comments when looking at recipes - there are often great tips and ideas for variations.

Remember that all the recipes from Stages 1, 2, 3 and 4 can still be used.

Hungarian Goulash (RFA)

Hamburger Soup (RFA)

Gazpacho (RFA)

Israeli Eggs (RFA)

Tandoori Chicken (RFA) - limes should wait until Full?

Chicken, tuna or egg salad - gradually add raw and/or fermented veggies

BBQ Chicken (RFA) - bbq sauce needs to be homemade w/only honey to sweeten

Flank Steak with Chimichurri Sauce (RFA)

Chinese Beef and Broccoli (RFA)

Beef Chili  - use homemade chili

Mustard (RFA)

Apple butter (RFA) 

Guacamole Burger – without cheese, unless dairy intro is at that point 

Beef Sausage 

Meat and Veggie "Sausages" 

Goulash - sub beef broth for wine

Butternut Chili - without beans until Full, and then you'd need GAPS legal beans 

Spicy Burgers w/basil mayo – gradually add the raw veggies 

Chicken Stir-fry – veggies should be well cooked, some slightly less so - you are gradually adding raw veggies in Stage 5 

Pumpkin pie carrots 

Taco Salad – serve this towards the end of 5, after you've had raw lettuce and cucumber for a while 

Cilantro Lime Chicken 

Pumpkin bars 

Apple cobbler 

Pizza Crust  - could use in Stage 3 if use fresh herbs, you may or may not be able to use cheese at this point)  

Cinnamon Nut Cookies  - can use in Stage 4 w/out cinnamon 

Mexican Caprese Salad
Zucchini Noodle Chicken Salad

Pumpkin Spice Cookies
Paleo fruit crumble - no stevia, no arrowroot
Pumpkin (or other squash) pancakes - vanilla may or may not be legal
Turkey Sausage
Sweet and Sour Cabbage Soup - don't discard fat, honey instead of sugar, GAPS fat instead of vegetable oil
Albondigas Soup - use broth instead of water, homemade salsa, GAPS fat instead of olive oil 
Curried Cauliflower - don't use olive oil for baking

Start adding in raw veggies - soft parts of lettuce and cucumbers (peeled and deseeded).

You will also start on fruits - apple first, cooked (peeled and cored) and a bit of honey and ghee if desired.  You can also add fruits to your freshly pressed juices now.

Remember to keep eating/drinking soup and broth.  You need them every day.

Stage 4 - Recipe Index

Here are some recipes that will work for Stage 4.  I have not tried them all, but as we do I'll post reviews.  I have done my best to make sure that everything works for this stage, however, I may have made mistakes.  Let me know if you find any!

Some of the recipes come from the Reversing Food Allergies (RFA) class, but you can find similar recipes online.  I have linked to alternatives when possible.  Other recipes come from an ebook I purchased from Home, Health and Happiness (HHH) which gives you recipes and lists and such for the GAPS intro diet. 

Please let me know if you have any recipes or ideas to contribute to this stage.  Be sure to read the comments when looking at recipes - there are often great tips and ideas for variations.


Remember that all the recipes from Stages 1, 2 and 3 can still be used.

New Recipes for Stage 4
Beef & Veggie Stew
Homemade Breakfast Sausage – (RFA) beef, pork or poultry - need to use fresh herbs and no spices
Mexican Eggs (RFA)
Omelettes
Italian Roast Chicken (RFA)
Chicken Salad (no raw veggies)
Chicken Nuggets (baked, nut flour only)
Roast Chicken with Reduction Sauce (RFA)
Pan-Fried Steak w/Bearnaise Sauce (RFA)
Egg Salad (no raw veggies)
Tuna Salad (no raw veggies) - wild-caught tuna, no other ingredients, packed in water
Pickles – (HHH), can eat plain or put into chicken/tuna/egg salads
Mayonnaise (RFA, GAPS book, HHH)
Salsa - there are TONS of recipes, just look for lacto-fermented or other traditional fermenting process
Fresh pressed juices
Roasted Carrot Soup (HHH), no paprika until Stage 5
Nut flour bread (HHH, GAPS book)
Stock and onion gravy (HHH)
Baked meatballs with onion gravy (HHH), maybe baked chicken w/gravy?
Pot roast with veggies
Chicken Salad in Steamed Cabbage
Fish patties
Ketchup  (RFA, GAPS book)
Butternut Squash fries
Pumpkin Sausage Soup - no mushrooms or coconut milk until Full
Chicken nuggets - baked only
Rosemary Squash Faux-tatoes
Fluffy pancakes
Chicken Fingers
Cashew Cookies
Muffins
Quiche muffins
Almond Crackers or these
Basic biscuits or these – (may need to use ghee/other fat if you're not eating butter yet)
Jim’s Fluffy Pancakes
Albondigas Soup
Shredded Beef Soup with Kimchi
Aioli (Garlic Mayonnaise)
Fermented Carrots and Daikon Radish
Fermented Cucumber Pickles
Zucchini Muffins
Drop Biscuits
Stuffed Acorn Squash - there are many variations of this...just make sure you're only eating what's appropriate for the Stage you're on
Almond Flour Shortbread - use coconut oil or ghee if not eating butter yet
Italian Meatball Soup - use homemade bread crumbs, zucchini or spaghetti squash pasta - could use on Stage 1 if omit eggs and bread crumbs as binder
Butternut Squash Latkes - use GAPS legal fats for frying
Cauliflower Rice - use coconut oil, ghee or tallow for sautéing

You can now roast or grill your meats.  Try not to eat the overly-browned or burnt bits.

You can also start to use dried herbs as well as fresh.  You need to wait until Stage 5 for 'spices'.  If you're making your own sausage you can use dried herbs (which will probably make it easier).

Begin to add cold-pressed olive oil to your meals.  Start with a few drops per meal and increase until you have 1 to 2 tablespoons per meal.  I'm thinking you can have mayonnaise now because you make it with olive oil.

Don't go crazy with the nut breads!  Start slowly and gradually increase.  There are many recipes out there for nut bread, GAPS bread, etc (see page 151 of the GAPS book for one).  To start with it should be simple - nut flour, eggs, squash and some sort of natural fat.  Save the 'spices' for Stage 5.

You should continue to eat fermented veggies and I've added recipes for a few that you might not have been eating in previous stages - who wants pickle juice in their soup???  But I sure want them in my egg salad!

Stage 3 - Recipe Index

Here are some recipes that will work for Stage 3.  I have not tried them all, but as we do I'll post reviews.  I have done my best to make sure that everything works for this stage, however, I may have made mistakes.  Let me know if you find any!

Some of the recipes come from the Reversing Food Allergies (RFA) class, but you can find similar recipes online.  I have linked to alternatives when possible.  Other recipes come from an ebook I purchased from Home, Health and Happiness (HHH) which gives you recipes and lists and such for the GAPS intro diet. 

Please let me know if you have any recipes or ideas to contribute to this stage.  Be sure to read the comments when looking at recipes - there are often great tips and ideas for variations.


Remember that recipes from Stages 1 and 2  can still be eaten at Stage 3.

Butternut Squash Pancakes (HHH, RFA) - no spices added 

Fried eggs w/runny yolks 

Poached eggs 

Scrambled eggs with lots of ghee.  Add avocado if tolerated.

Sausage and Egg Scramble (RFA) -  sausage must be made w/fresh herbs only

Chunky Chicken Soup (HHH) 

Kale and Veggie Soup – no beans until Full

Ground Chicken Patties  

Fluffy pancakes - need to use homemade nut butter from nuts that have been soaked and then dried, no spices

Eggplant casserole  -no mushrooms until Full, meat needs to be boiled? 

Mexican Chicken Cauliflower Soup
Butternut Squash Risotto
Almond flour tortillas - not sure on flax seeds
Turkey meatballs  - use zucchini noodles, honey instead of agave, use fish sauce 
Creamy Chicken Peanut Soup - leave out coconut milk until Full, use homemade broth, ghee instead of margarine...only use cream when you've reached that stage of dairy
Nigerian Peanut Soup - homemade peanut butter 
Meatballs w/Indian Spiced Yogurt - only use the yogurt if you've reached that stage, otherwise just have the meatballs
Meatball Soup with Greens - not sure on psyllium husks - no cheese until Full
Fermented Carrots and Daikon Radish
Pickles
Kimchi
Albondigas Soup - homemade broth, no potatoes (add other veggies instead)
Cabbage Soup - use 2 quart chicken broth instead of water and bouillon, use GAPS fat for sautéing
Zucchini Avocado Soup - can eat in Stage 1 if omit the avocado
Easy Chicken "Noodle" Soup - can eat in Stage 1 & 2 if omit celery
Beefy Squash Bake

One of my favorite ways to eat eggs is to cook up onions until they are very soft (with ghee or butter when tolerated), then crack some eggs on top and cook until the whites are firm, but the yolks are runny.  I slide it out of the pan and it's a sort of onion pancake with a creamy egg sauce on top.  You could add other veggies to the onions - squash, carrots, etc.

You can now eat the fermented veggies.  Eat them on the side or in the soup or on top of your meal.  As always, start small and increase to 1 to 4 teaspoons with every meal.  

Start adding ripe avocado, mashed, into your soups.  Start with 1 to 3 tsp. a day and work your way up.

Make pancakes!  The GAPS book explains how on page 150, and there are several versions online.  They will be made with eggs, nut butter and squash.  Fry them in ghee or some other healthy animal fat.  Start with one a day and gradually increase.

You can now add celery and a few other things to your soups/meals so be sure to check the list for foods allowed on Stage 3.

Stage 2 - Recipe Index

Here are some recipes that will work for Stage 2.  I have not tried them all, but as we do I'll post reviews.  I have done my best to make sure that everything works for this stage, however, I may have made mistakes.  Let me know if you find any!

Some of the recipes come from the Reversing Food Allergies (RFA) class, but you can find similar recipes online.  I have linked to alternatives when possible.  Other recipes come from an ebook I purchased from Home, Health and Happiness (HHH) which gives you recipes and lists and such for the GAPS intro diet.  


Please let me know if you have any recipes or ideas to contribute to this stage.  Be sure to read the comments when looking at recipes - there are often great tips and ideas for variations.


Remember that recipes from Stage 1 can still be used.


Fermented Fish Sauce (RFA)

Egg Drop Soup (HHH)

Spaghetti squash hashbrowns  

Fauxtatoes  

Swedish Gravlax (RFA, GAPS book)

Fermented fish (GAPS book)

You can now use fresh herbs in your recipes.

You are also adding a raw egg yolk to the soups.  Start with one per day (either a spoonful or two or the whole yolk, depends on your sensitivity) and move up to one in each bowl of soup.  Once the yolks are well-tolerated (and after you've checked for sensitivity to egg whites) you can have soft-boiled eggs.  This sounds like a lovely way to eat them.

Use ghee!  Start with 1 tsp. a day and gradually increase.  

Make a casserole - there is a good description of how to do this in the GAPS book, page 186 (revised edition). 

Stage 1 - Recipe Index

Here are some recipes that will work for Stage 1.  I have not tried them all, but as we do I'll post reviews.  I have done my best to make sure that everything works for this stage, however, I may have made mistakes.  Let me know if you find any!

Some of the recipes come from the Reversing Food Allergies (RFA) class, but you can find similar recipes online.  I have linked to alternatives when possible.  Other recipes come from an ebook I purchased from Home, Health and Happiness (HHH) which gives you recipes and lists and such for the GAPS intro diet.

Aside from the following, I'm sure I'll be throwing together all sorts of random soups, just making it up as I go.  Please let me know if you have any recipes or ideas to contribute to this stage.

Butternut Squash Soup (RFA, HHH) – no butter, no cream, no spices

Carrot Ginger Soup (RFA) - no butter/ghee, not sure on lemon zest, no cream

Chicken Soup (RFA) - no celery 

Kimchi – (RFA, HHH) as juice only 

Sauerkraut – (RFA, HHH) as juice only 

Cortido – (RFA, HHH) as juice only

Beet Kvass – as juice only

Meat Patties or Meatballs (HHH, GAPS book) - only salt & pepper, no binder, just meat or veggies

Summer Squash Soup (HHH)

Carrot Soup with Squash (HHH)

Meatball Veggie soup (GAPS book)

Broccoli and Garlic Soup 

Chicken noodle soup (no celery)  

Fermented beets – juice only 

Pink Soup - no celery, parsley or mustard powder
Fish Soup (GAPS book)
Roasted Eggplant Soup - use a healthy fat instead of vegetable oil, no cream or cheese
Ground Beef Soup

Here is another idea for serving food during Stage 1 that does not involve soup.

What does Stage 6 look like?

• Start each day with a cup of mineral or filtered water, warm or at room temperature, with a slice of lemon. Don't eat the lemon though, it's just for flavor (and to relieve constipation).
• meat stock (beef, poultry, fowl or fish)
• homemade soup with meat and/or veggies (use the meat stock as the base)
• ginger, mint or chamomile tea with honey (if you want)
• Add crushed garlic to your soup the last minute or two. You can also crush it right into your bowl then add the hot soup.
• Raw yolks from pastured chickens. Add these to your soups or cup of meat stock. Most people I’ve seen plop the yolk in the bottom of their bowl (with some garlic) then add the soup and stir. Start with one yolk a day and increase it until you are having one yolk in every bowl of soup.
• Soft-boiled eggs in soup (yolks runny and white cooked) – add these only after the yolks are well-tolerated.
• Stews and casseroles made with meats and well-cooked veggies.
• Fresh herbs
• You should be having the juice from fermented veggies, 3-5 teaspoons a day (if you’re tolerating them well). Eventually you want to get to where you are adding 3-5 teaspoons to every bowl of soup/stew/etc.
• Fermented fish – start with one piece a day and gradually increase
• Homemade ghee – start with one teaspoon a day and gradually increase
• Increase the amount of homemade whey, sour cream, yogurt and kefir, if you are introducing them at this point.
• Ripe avocado mashed into soups. Start with 1-3 tsp. and gradually increase the amount.
• Nut-butter pancakes/crepes. Start with 1 a day and gradually increase.
• Scrambled eggs made with lots of ghee, or other animal fat. Make a fun ‘scramble’ by adding cooked veggies and avocado.
• Cooked onion
• The fermented veggies! Yes, you’ve been drinking their juices and now you get to eat the actual veggies. Start small, as always, and increase to 1 to 4 teaspoons for each meal.
• Meats cooked by roasting (baking) and grilling. No more boiled meats, unless you want to! Avoid the burned or crusty bits.
• Cold-pressed olive oil. Start with a few drops at each meal (on the meal, not in a glass) and slowly increase to where you are eating 1 to 2 tablespoons per meal.
• Freshly pressed juices (homemade) – start with a bit of carrot juice (1/4 cup or so). Gradually increase it to 1 cup a day. After a cup of carrot juice is tolerated you can slowly start adding other veggies. Drink the juice on an empty stomach – first thing in the morning or in-between meals.
• GAPS bread – one slice a day. The official recipe is listed on pages 151 and 200 of the GAPS book.
• Cooked apple, pureed.
• Raw veggies. Start with the softer parts of lettuce and cucumber. If those are tolerated then move on to carrot, tomato, onion, cabbage, etc.
• Freshly pressed juices with fruit!!!! Avoid citrus for the time being. Use apple, pineapple and mango.

Step 6 – You’re almost there!!! To the above foods you can now gradually add:

• Peeled, raw apple. Gradually introduce other raw, ripe fruits.
• Honey
• Baked cakes and other sweet things. Use dried fruits to sweeten.

What does Stage 5 look like?

• Start each day with a cup of mineral or filtered water, warm or at room temperature, with a slice of lemon. Don't eat the lemon though, it's just for flavor (and to relieve constipation). By Stage 5 you can have freshly pressed juice in the morning as well.
• meat stock (beef, poultry, fowl or fish)
• homemade soup with meat and/or veggies (use the meat stock as the base)
• ginger, mint or chamomile tea with honey (if you want)
• Add crushed garlic to your soup the last minute or two. You can also crush it right into your bowl then add the hot soup.
• Raw yolks from pastured chickens. Add these to your soups or cup of meat stock. Most people I’ve seen plop the yolk in the bottom of their bowl (with some garlic) then add the soup and stir. Start with one yolk a day and increase it until you are having one yolk in every bowl of soup.
• Soft-boiled eggs in soup (yolks runny and white cooked) – add these only after the yolks are well-tolerated.
• Stews and casseroles made with meats and well-cooked veggies.
• Fresh herbs
• You should be having the juice from fermented veggies 3-5 teaspoons a day (if you’re tolerating them well). Eventually you want to get to where you are adding 3-5 teaspoons to every bowl of soup/stew/etc.
• Fermented fish – start with one piece a day and gradually increase
• Homemade ghee – start with one teaspoon a day and gradually increase
• Increase the amount of homemade whey, sour cream, yogurt and kefir, if you are introducing them at this point.
• Ripe avocado mashed into soups. Start with 1-3 tsp. and gradually increase the amount.
• Nut-butter pancakes/crepes. Start with 1 a day and gradually increase.
• Scrambled eggs made with lots of ghee, or other animal fat. Make a fun ‘scramble’ by adding cooked veggies and avocado.
• Cooked onion
• The fermented veggies! Yes, you’ve been drinking their juices and now you get to eat the actual veggies. Start small, as always, and increase to 1 to 4 teaspoons for each meal.
• Meats cooked by roasting (baking) and grilling. No more boiled meats, unless you want to! Avoid the burned or crusty bits.
• Cold-pressed olive oil. Start with a few drops at each meal (on the meal, not in a glass) and slowly increase to where you are eating 1 to 2 tablespoons per meal.
• Freshly pressed juices (homemade) – start with a bit of carrot juice (1/4 cup or so). Gradually increase it to 1 cup a day. After a cup of carrot juice is tolerated you can slowly start adding other veggies. Drink the juice on an empty stomach – first thing in the morning or in-between meals.
• GAPS bread – one slice a day. The official recipe is listed on pages 151 and 200 of the GAPS book.

To the Stage 1, 2, 3, and 4 foods, you can slowly add:

• Cooked apple, pureed.
• Raw veggies. Start with the softer parts of lettuce and cucumber. If those are tolerated then move on to carrot, tomato, onion, cabbage, etc.
• Freshly pressed juices with fruit!!!! Avoid citrus for the time being. Use apple, pineapple and mango.

What does Stage 4 look like?

• Start each day with a cup of mineral or filtered water, warm or at room temperature, with a slice of lemon. Don't eat the lemon though, it's just for flavor (and to relieve constipation).
• meat stock (beef, poultry, fowl or fish)
• homemade soup with meat and/or veggies (use the meat stock as the base)
• ginger, mint or chamomile tea with honey (if you want)
• Add crushed garlic to your soup the last minute or two. You can also crush it right into your bowl then add the hot soup.
• Raw yolks from pastured chickens. Add these to your soups or cup of meat stock. Most people I’ve seen plop the yolk in the bottom of their bowl (with some garlic) then add the soup and stir. Start with one yolk a day and increase it until you are having one yolk in every bowl of soup.
• Soft-boiled eggs in soup (yolks runny and white cooked) – add these only after the yolks are well-tolerated.
• Stews and casseroles made with meats and well-cooked veggies.
• Fresh herbs
• You should be having the juice from fermented veggies 3-5 teaspoons a day (if you’re tolerating them well). Eventually you want to get to where you are adding 3-5 teaspoons to every bowl of soup/stew/etc.
• Fermented fish – start with one piece a day and gradually increase
• Homemade ghee – start with one teaspoon a day and gradually increase
• Increase the amount of homemade whey, sour cream, yogurt and kefir, if you are introducing them at this point.
• Ripe avocado mashed into soups. Start with 1-3 tsp. and gradually increase the amount.
• Nut-butter pancakes/crepes. Start with 1 a day and gradually increase.
• Scrambled eggs made with lots of ghee, or other animal fat. Make a fun ‘scramble’ by adding cooked veggies and avocado.
• Cooked onion
• The fermented veggies! Yes, you’ve been drinking their juices and now you get to eat the actual veggies. Start small, as always, and increase to 1 to 4 teaspoons for each meal.

To the Stage 1, 2, and 3 foods listed above, you can add:

• Meats cooked by roasting (baking) and grilling. No more boiled meats! Avoid the burned or crusty bits.
• Cold-pressed olive oil. Start with a few drops at each meal (on the meal, not in a glass) and slowly increase to where you are eating 1 to 2 tablespoons per meal.
• Freshly pressed juices (homemade) – start with a bit of carrot juice (1/4 cup or so). Gradually increase it to 1 cup a day. After a cup of carrot juice is tolerated you can slowly start adding other veggies. Drink the juice on an empty stomach – first thing in the morning or in-between meals.
• GAPS bread – one slice a day. The official recipe is listed on pages 151 and 200 of the GAPS book.

What does Stage 3 look like?

• Start each day with a cup of mineral or filtered water, warm or at room temperature, with a slice of lemon. Don't eat the lemon though, it's just for flavor (and to relieve constipation).
• meat stock (beef, poultry, fowl or fish)
• homemade soup with meat and/or veggies (use the meat stock as the base)
• boiled meat - separate or in the soup
• ginger, mint or chamomile tea with honey (if you want)
• Add crushed garlic to your soup the last minute or two. You can also crush it right into your bowl then add the hot soup.
• Raw yolks from pastured chickens. Add these to your soups or cup of meat stock. Most people I’ve seen plop the yolk in the bottom of their bowl (with some garlic) then add the soup and stir. Start with one yolk a day and increase it until you are having one yolk in every bowl of soup.
• Soft-boiled eggs in soup (yolks runny and white cooked) – add these only after the yolks are well-tolerated.
• Stews and casseroles made with meats and well-cooked veggies.
• Fresh herbs
• Increase the amount of juice added to your soups, stews, etc. from your fermented veggies. You should be having 3-5 teaspoons a day (if you’re tolerating them well). Eventually you want to get to where you are adding 3-5 teaspoons to every bowl of soup/stew/etc.
• Fermented fish – start with one piece a day and gradually increase
• Homemade ghee – start with one teaspoon a day and gradually increase
• Increase the amount of homemade whey, sour cream, yogurt and kefir, if you are introducing them at this point.

To the Stage 1 and 2 foods listed above you can now add:

• Ripe avocado mashed into soups. Start with 1-3 tsp. and gradually increase the amount.
• Nut-butter pancakes/crepes. Start with 1 a day and gradually increase.
• Scrambled eggs made with lots of ghee, or other animal fat. Make a fun ‘scramble’ by adding cooked veggies and avocado.
• Cooked onion
• The fermented veggies! Yes, you’ve been drinking their juices and now you get to eat the actual veggies. Start small, as always, and increase to 1 to 4 teaspoons for each meal.

Detox baths - one cup of baking soda, apple cider vinegar or epsom salt.

What does Stage 2 look like?

• Start each day with a cup of mineral or filtered water, warm or at room temperature, with a slice of lemon. Don't eat the lemon though, it's just for flavor (and to relieve constipation).
• meat stock (beef, poultry, fowl or fish)
• homemade soup with meat and/or veggies (use the meat stock as the base)
• boiled meat - separate or in the soup
• juice from fermented veggies -  see notes below
• ginger, mint or chamomile tea with honey (if you want)
• Add crushed garlic to your soup the last minute or two. You can also crush it right into your bowl then add the hot soup.

To the foods of Stage 1 listed above, you will add the following:

• Raw yolks from pastured chickens. Add these to your soups or cup of meat stock. Most people I’ve seen plop the yolk in the bottom of their bowl (with some garlic) then add the soup and stir. Start with one yolk a day and increase it until you are having one yolk in every bowl of soup.
• Soft-boiled eggs in soup (yolks runny and white cooked) – add these only after the yolks are well-tolerated.
• Stews and casseroles made with meats and well-cooked veggies.
• Fresh herbs
• Increase the amount of juice added to your soups, stews, etc. from your fermented veggies. You should be having 3-5 teaspoons a day (if you’re tolerating them well). Eventually you want to get to where you are adding 3-5 teaspoons to every bowl of soup/stew/etc. every day.
• Fermented fish – start with one piece a day and gradually increase
• Homemade ghee – start with one teaspoon a day and gradually increase
• Increase the amount of homemade whey, sour cream, yogurt and kefir, if you are introducing them at this point.

Remember to keep doing the detox baths as needed. Use one cup of baking soda, apple cider vinegar or epsom salt.

What does Stage 1 look like?

You will be on this stage for 1 to 7 days, or until the diarrhea (if you get any) clears up.

• Start each day with a cup of mineral or filtered water, warm or at room temperature, with a slice of lemon. Don't eat the lemon though, it's just for flavor (and to relieve constipation).
• meat stock (beef, poultry, fowl or fish)
• homemade soup with meat and/or veggies (use the meat stock as the base)
• boiled meat - separate or in the soup
• juice from fermented veggies - start w/1 tsp. a day, can add to soup, stock, water, however you can get it down!  Gradually work your way up (see below)
• ginger, mint or chamomile tea with honey (if you want)
• Add crushed garlic to your soup the last minute or two. You can also crush it right into your bowl then add the hot soup.

A few things to consider:

You can eat lots of soup or eat the foods separately. You could cook up some of the Stage 1 veggies and put them on the plate (whole or pureed) with some boiled meat and broth in a cup on the side or poured over the top sort of like gravy.

Stocks, broth and soups must be homemade and you should not remove the fat. You NEED the fat right now.

The only seasonings you can use are sea salt and pepper.

Do not use a microwave to heat your food.

Drink warm stock all day long, with meals, between meals, whenever.

It might be a good idea to have a crockpot full of soup on warm all day. Whenever someone is hungry you'll have food instantly ready.

You MAY be able to add yogurt in this stage. Do a sensitivity test and make sure it is well-fermented (24 hours). If you tolerate yogurt, try adding whey, sour cream and kefir. These work very well if diarrhea is a problem.

Eat as often and as much as you want. Really.

A daily detox bath might help relieve some aches and can help with constipation. Epsom salt, apple cider vinegar or baking soda all work well - use one cup of each, but use them separately.

About the juice from fermented foods - Start with 1-2 tsp. a day for 1-5 days, then 3-4 tsp. a day for 1-5 days and so on.  You eventually want to get to the point where you are adding a few teaspoons of probiotic food into every cup/bowl of soup or broth/stock.

Full GAPS - Foods Allowed

A member of the Reversing Food Allergies class made a great visual list of the foods allowed on Full GAPS.  You can find it here.


Below is my not-so-fun list.


Full GAPS

Almonds - Fresh or raw.  Flour or whole.  Soaked and dried if possible

Apples – fresh, frozen or cooked

Almond butter – homemade from soaked nuts only

Apricots – fresh, frozen or cooked

Artichokes – fully cooked

Asiago Cheese (or when appropriate in your dairy introduction)

Asparagus – Fresh or frozen – fully cooked

Avocados – ripe, sliced or in soups and salads

Bananas – ripe only, needs brown spots on skin

Beans – white (navy), lima.  Cook according to GAPS guidelines

Beef – boiled, roasted, grilled, bbq’d, fried (w/GAPS friendly fats)

Beets – cooked, raw and small amount in fresh pressed juices

Berries – fresh or frozen, cooked or raw

Baking soda – only pure bicarbonate of soda

Black pepper

Blackberries – fresh or frozen, cooked or raw

Blue cheese – or when allowed in dairy introduction

Blueberries - fresh or frozen, cooked or raw

Bok choy – fully cooked

Brazil nuts – fresh or raw, soaked and dried are best

Brick cheese – or when allowed in dairy introduction

Brie cheese - or when allowed in dairy introduction

Broccoli – cooked and raw if tolerated

Brussels sprouts – fully cooked

Butter - or when allowed in dairy introduction

Cabbage – fully cooked or fermented

Camembert cheese - or when allowed in dairy introduction

Capers

Carrots – cooked, raw and in fresh pressed juices

Cashews – fresh or raw, soaked and dried is best

Cauliflower – cooked and raw if tolerated

Celeriac – fully cooked, fresh or dried

Celery - cooked and raw if tolerated

Cheddar cheese - or when allowed in dairy introduction

Cherimoya – cooked or raw

Cherries – fresh or frozen, cooked or raw

Chicken - boiled, roasted, grilled, bbq’d, fried (w/GAPS friendly fats)

Cinnamon – pure, no additives

Citric acid

Coconut milk – not canned

Coconut oil

Coconut – fresh or dried, no additives

Colby cheese - or when allowed in dairy introduction

Collard greens – fully cooked

Coriander – fresh or dried

Cottage cheese - or when allowed in dairy introduction

Cucumber – raw and peeled

Dates – fresh or dried, without any additives and not soaked in syrup

Dill – fresh or dried

Dried fruit – from allowed fruits, no additives, preservatives or sweeteners

Duck - boiled, roasted, grilled, bbq’d, fried (w/GAPS friendly fats)

Edam cheese - or when allowed in dairy introduction

Eggplant – fully cooked

Eggs – organic, raw, soft boiled, gently fried or scrambled with plenty of fat

Filbert nuts – fresh or raw, soaked and dried are best

Fish - boiled, roasted, grilled, bbq’d, fried (w/GAPS friendly fats)

Garlic

Ghee - homemade

Ginger root

Goose - boiled, roasted, grilled, bbq’d, fried (w/GAPS friendly fats)

Gorgonzola cheese - or when allowed in dairy introduction

Gouda cheese - or when allowed in dairy introduction

Grapefruit

Grapes

Green beans

Green peas

Havarti cheese - or when allowed in dairy introduction

Hazelnuts - fresh or raw, soaked and dried are best

Herbal teas

Herbs – fresh or dried, without additives

Juice – freshly pressed from permitted fruits and vegetables

Kale

Kiwi

Kumquats

Lamb - boiled, roasted, grilled, bbq’d, fried (w/GAPS friendly fats)

Lemon

Lentils

Lettuce

Lima beans

Limburger cheese - or when allowed in dairy introduction

Limes

Mango – fresh, frozen or cooked

Melons

Monterey Jack cheese - or when allowed in dairy introduction

Muenster cheese - or when allowed in dairy introduction

Mushrooms – fully cooked

Mustard seeds – pure only, no additives

Navy beans – fresh or dried

Nectarines – fresh, frozen or cooked

Nutmeg – pure only, no additives

Olive oil – virgin cold pressed

Olives – preserved without sugar

Onions

Oranges

Papaya – fresh or frozen

Parmesan cheese - or when allowed in dairy introduction

Peaches – fresh, frozen or cooked

Peanut butter – no additives

Peanuts - fresh or raw, soaked and dried are best

Pear – fresh

Peas – dried or split – introduce per GAPS guidelines

Pecans – fresh or raw, flour or ground, soaked and dried are best

Peppers

Pheasant – same as other poultry listed

Pickles – fermented without sugar

Pigeon – same as other fowl listed

Pineapple – fresh, frozen or cooked

Pine nuts – fresh or raw, soaked and dried is best

Pork – boiled, roasted and grilled, bbq’d or fried (w/GAPS friendly fats)

Prunes – juice or dried, no additives

Pumpkin – fully cooked

Quail – same as other fowl listed

Raisins – no sugar or additives

Raspberries – fresh, frozen or cooked

Rhubarb

Romano cheese - or when allowed in dairy introduction

Roquefort cheese - or when allowed in dairy introduction

Satsuma – introduce gradually

Shellfish – boiled, roasted and grilled, bbq’d or fried (w/GAPS friendly fats)

Spices – single or pure, no additives

Spinach

Squash (summer or winter) – fully cooked

Stilton cheese - or when allowed in dairy introduction

String beans – fresh or frozen, cooked

Swiss cheese - or when allowed in dairy introduction

Tangerines

Tomatoes – fresh, juice or puree (no additives)

Turkey – boiled, roasted and grilled, bbq’d or fried (w/GAPS friendly fats)

Turnips

Ugly fruit

Vinegar – cider or white

Walnuts – fresh or raw, flour or ground.  Soaked and dried is best.

Watercress

Yogurt – homemade, 24-hr fermented

Zucchini