What you need to know

What can you eat on the GAPS diet?

The GAPS diet has two phases: the introductory diet and the maintenance diet, or “full” diet.

The introductory diet is divided into six stages and can take up to six weeks. After completing the six introductory steps, you move on to the Full GAPS diet for at least 18 months.

The introductory diet

The introductory diet involves drinking a cup of filtered water at room temperature every morning. It is also recommended to consume certain foods at each of its six stages. For example, in the first week, it is recommended to consume:

• Homemade meat or fish broth
• Broth based soup
• Probiotic Food Juice
• Boiled meat or soft tissue meat

In the second step, you can enter:

• Organic raw egg yolks
• Stews or casseroles made from meat and vegetables
• More juice from probiotic and fermented foods
• One teaspoon of ghee every day, gradually increasing your portion

The complete GAPS diet

Once you have completed the introductory diet, it is recommended that you begin the full GAPS diet and follow it for 18 to 24 months. This diet mainly consists of:

• Bone broth or meat broth with every meal
• Fresh meats (hormone-free and grass-fed if possible)
• Animal fats
• Fish and shellfish
• Organic farm fresh eggs (if well tolerated)
• Fermented foods
• Vegetables
• Baked goods made from nut and fruit flours (in moderation)

Campbell-McBride also recommends supplementing with the following:

• A probiotic
• Essential fatty acids
• Cod liver oil
• Vitamin A
• Digestive enzymes
• Vitamin and mineral supplements, depending on your deficiencies

‌Foods to avoid‌

During the introductory phase, any food ‌not‌ listed in the six stages is prohibited. Once you’ve switched to the full GAPS diet, it’s recommended to specifically avoid these foods:

• Highly processed foods
• Refined carbohydrates
• Foods containing preservatives, artificial colors and chemicals
• All artificial sugars and sweeteners
• Beer and soft drinks (sodas)