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