We will have soup for breakfast, and soup for lunch. And for dinner we will have broth! - my 10-yr-old son

Tuesday, June 14, 2011

Foods allowed on GAPS - listed by Stage

Stage 1
Artichokes – fully cooked
Beef – boiled only
Beets – fully cooked
Black pepper
Bok choy – fully cooked
Broccoli – fully cooked, no stalks
Brussels sprouts – fully cooked
Carrots – fully cooked
Cauliflower – fully cooked, no stalks
Chicken – boiled only
Coconut oil
Collard greens – fully cooked
Duck – boiled only
Eggplant – fully cooked
Fish – boiled only
Garlic – fully cooked
Ginger root – fresh in herbal tea
Goose – boiled only
Green beans – fully cooked
Green peas – fully cooked
Herbal teas – ginger, mint or chamomile w/only a little honey between meals
Herbs – fresh, only salt and pepper
Honey – raw, only a small amount in herbal tease between meals
Kale – fully cooked, all fibrous parts removed
Lamb – boiled only
Lemon – only a small piece in warm water as morning drink (helps w/constipation)
Onions – fully cooked
Peppers – fully cooked
Pheasant – same as other fowl listed
Pickles – lacto-fermented juice only
Pigeon – same as other fowl listed
Pork – boiled only
Pumpkin – fully cooked
Quail – same as other fowl listed
Shellfish – boiled only
Spices – salt and pepper only
Spinach – fully cooked
Squash (summer or winter) – fully cooked
Tomatoes – fresh or puree (no additives), fully cooked
Turkey – boiled only
Turnips – fully cooked
Vinegar – in making stock
Watercress – fully cooked
Yogurt – homemade, 24-hr fermented, start slowly to see if tolerated
Zucchini – fully cooked
Stage 2
Artichokes – fully cooked
Beef – boiled only
Beets – fully cooked
Black pepper
Bok choy – fully cooked
Broccoli – fully cooked, no stalks
Brussels sprouts – fully cooked
Carrots – fully cooked
Cauliflower – fully cooked, no stalks
Chicken – boiled only
Coconut oil
Collard greens – fully cooked
Duck – boiled only
Eggplant – fully cooked
Eggs – organic, raw.  When raw is tolerated add soft boiled eggs, whites cooked & yolks runny
Fish – boiled only
Garlic – fully cooked
Ghee – homemade
Ginger root – fresh in herbal tea
Goose – boiled only
Green beans – fully cooked
Green peas – fully cooked
Herbal teas – ginger, mint or chamomile w/only a little honey between meals
Herbs – fresh, only salt and pepper
Honey – raw, only a small amount in herbal tea between meals
Kale – fully cooked, all fibrous parts removed
Lamb – boiled only
Lemon – only a small piece in warm water as morning drink (helps w/constipation)
Onions – fully cooked
Peppers – fully cooked
Pheasant – same as other fowl listed
Pickles – lacto-fermented juice only
Pigeon – same as other fowl listed
Pork – boiled only
Pumpkin – fully cooked
Quail – same as other fowl listed
Shellfish – boiled only
Spices – salt and pepper only
Spinach – fully cooked
Squash (summer or winter) – fully cooked
Tomatoes – fresh or puree (no additives), fully cooked
Turkey – boiled only
Turnips – fully cooked
Vinegar – in making stock
Watercress – fully cooked
Yogurt – homemade, 24-hr fermented
Zucchini – fully cooked

Stage 3
Almonds – as flour, one a day, gradually increase
Artichokes – fully cooked
Asparagus – fully cooked
Avocados – ripe in soups.  Start slowly (1 to 3 tsp), gradually increasing
Beef – boiled only
Beets – fully cooked
Black pepper
Bok choy – fully cooked
Broccoli – fully cooked, no stalks
Brussels sprouts – fully cooked
Cabbage – fully cooked or fermented
Carrots – fully cooked
Cauliflower – fully cooked, no stalks
Celeriac – fully cooked
Celery – fully cooked
Chicken – boiled only
Coconut oil
Collard greens – fully cooked
Duck – boiled only
Eggplant – fully cooked
Eggs – organic, raw, soft boiled, gently fried or scrambled with plenty of fat
Fish – boiled only
Garlic – fully cooked
Ghee - homemade
Ginger root – fresh in herbal tea
Goose – boiled only
Green beans – fully cooked
Green peas – fully cooked
Herbal teas – ginger, mint or chamomile w/only a little honey between meals
Herbs – fresh, only salt and pepper
Honey – raw, only a small amount in herbal tea between meals
Kale – fully cooked, all fibrous parts removed
Lamb – boiled only
Lemon – only a small piece in warm water as morning drink (helps w/constipation)
Onions – fully cooked
Peppers – fully cooked
Pheasant – same as other poultry listed
Pickles – fermented without sugar
Pigeon – same as other fowl listed
Pork – boiled only
Pumpkin – fully cooked
Quail – same as other fowl listed
Shellfish – boiled only
Spices – salt and pepper only
Spinach – fully cooked
Squash (summer or winter) – fully cooked
Tomatoes – fresh or puree (no additives), fully cooked
Turkey – boiled only
Turnips – fully cooked
Vinegar – in making stock
Watercress – fully cooked
Yogurt – homemade, 24-hr fermented
Zucchini – fully cooked


Stage 4
Almonds – as flour, one a day, gradually increase
Artichokes – fully cooked
Asparagus – fully cooked
Avocados – ripe in soups.  Start slowly (1 to 3 tsp), gradually increasing, mashed in soups and with eggs
Beef – Boiled, roasted and grilled (not bbq’d or fried)
Beets – fully cooked
Black pepper
Bok choy – fully cooked
Broccoli – fully cooked, no stalks
Brussels sprouts – fully cooked
Cabbage – fully cooked or fermented
Carrots – fully cooked
Cauliflower – fully cooked, no stalks
Celeriac – fully cooked
Celery – fully cooked
Chicken – boiled, roasted and grilled (not bbq’d or fried)
Coconut oil
Collard greens – fully cooked
Duck – boiled, roasted and grilled (not bbq’d or fried)
Eggplant – fully cooked
Eggs – organic, raw, soft boiled, gently fried or scrambled with plenty of fat
Fish – boiled, roasted and grilled (not bbq’d or fried)
Garlic – fully cooked
Ghee - homemade
Ginger root – fresh in herbal tea
Goose – boiled, roasted and grilled (not bbq’d or fried)
Green beans – fully cooked
Green peas – fully cooked
Herbal teas – ginger, mint or chamomile w/only a little honey between meals
Herbs – fresh or dried, without additives
Honey – raw, only a small amount in herbal tea between meals
Juice – freshly pressed from permitted vegetables starting with carrot, drink on an empty stomach
Kale – fully cooked, all fibrous parts removed
Lamb – boiled, roasted and grilled (not bbq’d or fried)
Lemon – only a small piece in warm water as morning drink (helps w/constipation)
Olive oil – virgin cold pressed, start with a few drops and increase to 1-2 tbsp. per meal
Onions – fully cooked
Peppers – fully cooked
Pheasant – same as other poultry listed
Pickles – fermented without sugar
Pigeon – same as other fowl listed
Pork – boiled, roasted and grilled, not bbq’d or fried
Pumpkin – fully cooked
Quail – same as other fowl listed
Shellfish – boiled, roasted and grilled, not bbq’d or fried
Spices – salt and pepper only
Spinach – fully cooked
Squash (summer or winter) – fully cooked
Tomatoes – fresh or puree (no additives), fully cooked
Turkey – boiled, roasted and grilled, not bbq’d or fried
Turnips – fully cooked
Vinegar – in making stock
Walnuts – flour, use to make bread w/other nut and seed flours
Watercress – fully cooked
Yogurt – homemade, 24-hr fermented
Zucchini – fully cooked

Stage 5
Almonds – as flour, one a day, gradually increase
Apples – cooked puree (peeled and cored).  Increase slowly.  Also use in fresh pressed juices.
Artichokes – fully cooked
Asparagus – fully cooked
Avocados – ripe, mashed in soups and with eggs
Beef – Boiled, roasted and grilled (not bbq’d or fried)
Beets – fully cooked, gradually add raw
Black pepper
Bok choy – fully cooked
Broccoli – fully cooked, no stalks
Brussels sprouts – fully cooked
Cabbage – fully cooked or fermented
Carrots – fully cooked.  Gradually add raw
Cauliflower – fully cooked, no stalks
Celeriac – fully cooked
Celery – fully cooked
Chicken – boiled, roasted and grilled (not bbq’d or fried)
Coconut oil
Collard greens – fully cooked
Cucumber – raw and peeled, eat the softer parts, start slowly and increase as tolerated
Duck – boiled, roasted and grilled (not bbq’d or fried)
Eggplant – fully cooked
Eggs – organic, raw, soft boiled, gently fried or scrambled with plenty of fat
Fish – boiled, roasted and grilled (not bbq’d or fried)
Garlic – fully cooked
Ghee - homemade
Ginger root – fresh in herbal tea
Goose – boiled, roasted and grilled (not bbq’d or fried)
Green beans – fully cooked
Green peas – fully cooked
Herbal teas – ginger, mint or chamomile w/only a little honey between meals
Herbs – fresh or dried, without additives
Honey – raw, only a small amount in herbal tea between meals
Juice – freshly pressed from permitted vegetables, start adding fruits like apple, pineapple and mango
Kale – fully cooked, all fibrous parts removed
Lamb – boiled, roasted and grilled (not bbq’d or fried)
Lemon – only a small piece in warm water as morning drink (helps w/constipation)
Lettuce – raw, softer parts only, start slowly and increase as tolerated
Mango – in fresh pressed juice
Olive oil – virgin cold pressed
Onions – fully cooked, gradually add in raw
Papaya – in fresh pressed juices
Pecans – introduce gradually as flour for pancakes and bread
Peppers – fully cooked, gradually add in raw
Pheasant – same as other poultry listed
Pickles – fermented without sugar
Pigeon – same as other fowl listed
Pineapple – in fresh pressed juices
Pork – boiled, roasted and grilled, not bbq’d or fried
Pumpkin – fully cooked
Quail – same as other fowl listed
Shellfish – boiled, roasted and grilled, not bbq’d or fried
Spices – single or pure, no additives
Spinach – fully cooked
Squash (summer or winter) – fully cooked
String beans – fresh, cooked
Tomatoes – fresh or puree (no additives), fully cooked, gradually add raw fresh ones
Turkey – boiled, roasted and grilled, not bbq’d or fried
Turnips – fully cooked
Vinegar – in making stock
Walnuts – flour, pancakes and bread
Watercress – fully cooked
Yogurt – homemade, 24-hr fermented
Zucchini – fully cooked

Stage 6
Almonds – as flour, one a day, gradually increase
Apples – cooked (peeled and cored), in fresh pressed juice, raw (gradually increase)
Almond butter – homemade from soaked nuts only
Apricots – cooked or raw (gradually introduce)
Artichokes – fully cooked
Asparagus – fully cooked
Avocados – ripe, mashed in soups and with eggs
Bananas – ripe only, needs brown spots on skin, introduce gradually
Beef – Boiled, roasted and grilled (not bbq’d or fried)
Beets – cooked, raw and small amount in fresh pressed juices
Berries (all kinds) – introduce gradually.
Black pepper
Blackberries – introduce gradually
Blueberries – introduce gradually
Bok choy – fully cooked
Brazil nuts – soaked and dried
Broccoli – cooked (stalks if tolerated), gradually introduce raw
Brussels sprouts – fully cooked
Cabbage – fully cooked or fermented
Capers – introduce gradually
Carrots – cooked and raw (if tolerated)
Cauliflower – cooked (stalks if tolerated), gradually introduce raw
Celeriac – fully cooked, fresh or dried
Celery – fully cooked, gradually introduce raw
Cherimoya – introduce gradually
Cherries - introduce gradually
Chicken – boiled, roasted and grilled (not bbq’d or fried)
Cinnamon – introduce gradually
Coconut milk – not canned
Coconut oil
Coconut – introduce gradually
Collard greens – fully cooked
Coriander – fresh or dried
Cucumber – raw and peeled, eat the softer parts
Dates – introduce gradually
Dill – fresh or dried
Duck – boiled, roasted and grilled (not bbq’d or fried)
Eggplant – fully cooked
Eggs – organic, raw, soft boiled, gently fried or scrambled with plenty of fat
Filbert nuts – introduce gradually
Fish – boiled, roasted and grilled (not bbq’d or fried)
Garlic – fully cooked
Ghee – homemade
Ginger root
Goose – boiled, roasted and grilled (not bbq’d or fried)
Green beans – fully cooked
Green peas – fully cooked
Herbal teas
Herbs – fresh or dried, without additives
Honey – raw, introduce gradually
Juice – freshly pressed from permitted fruits and vegetables
Kale – fibrous parts if tolerated
Kiwi – introduce gradually
Lamb – boiled, roasted and grilled (not bbq’d or fried)
Lemon – only a small piece in warm water as morning drink (helps w/constipation)
Lettuce
Mango – in fresh pressed juice and raw
Nectarines – introduce gradually
Olive oil – virgin cold pressed
Onions
Papaya – in fresh pressed juices and raw
Peaches – introduce gradually
Pear – introduce gradually
Pecans – flour for pancakes, bread and other baked goods
Peppers
Pheasant – same as other poultry listed
Pickles – fermented without sugar
Pigeon – same as other fowl listed
Pineapple – in fresh pressed juices, introduce raw gradually
Pork – boiled, roasted and grilled, not bbq’d or fried
Prunes – introduce gradually
Pumpkin – fully cooked
Quail – same as other fowl listed
Raisins – introduce gradually
Raspberries – introduce gradually
Satsuma – introduce gradually
Shellfish – boiled, roasted and grilled, not bbq’d or fried
Spices – single or pure, no additives
Spinach
Squash (summer or winter) – fully cooked
String beans – fresh, cooked
Tomatoes – fresh, juice or puree (no additives)
Turkey – boiled, roasted and grilled, not bbq’d or fried
Turnips
Ugly fruit – introduce gradually
Vinegar – introduce gradually, cider or white
Walnuts – flour, pancakes and bread and other baked goods
Watercress
Yogurt – homemade, 24-hr fermented
Zucchini

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

7 comments:

  1. This list is SO helpful. Perhaps you might want to note that any dairy cannot be introduced without a 6 week elimination period.

    Thank you!
    Linda Osmond

    ReplyDelete
  2. Thanks Linda. I still need to do a write-up about dairy. I'll include it as soon as I get it done. Any information you have about it would certainly be appreciated!

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  3. Hello! I've followed you over from the cooking course and added your blog to my RSS feeds. It's so helpful to see it all laid down the page in neat lists. "You can eat this/ you can't eat that". So needed. I wish I'd done it for myself earlier (or that it had been done on the course) but my head has been a ball of fuzzy fog for so long it got put in the 'too hard' basket. So thank you! PP

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  4. I thought tomatoes are introduced much later

    ReplyDelete
    Replies
    1. As far as I understand it, tomatoes (cooked only) can be eaten from the get-go, but eating them raw comes around Stage 5. Some people may be sensitive to the seeds and will want/need to strain them.

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  5. How did you come up with list? Some of the foods are not mentioned in the book. How do you know when they are allowed?

    ReplyDelete
  6. I used several sources to compile this list -
    1. the GAPS book written by NCM
    2. The GAPS Guide book
    3. The GAPSdiet website
    4. Gapilicious app
    5. the online GAPS cooking class offered by Cheeseslave
    6. Home, Health & Happiness (a blog)
    7. and a few other GAPS blogs and websites

    ReplyDelete