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
