Milly Gaines
The GAPS Introduction Diet is a six-stage diet designed to reduce inflammation and promote gut healing. It involves removing gut irritants, such as refined carbs, preservatives, and artificial colorings, and introducing easy-to-digest foods gradually. The duration of each stage depends on individual tolerance and can last from 2-5 days to a few weeks or months. The first stage includes homemade bone broth, probiotic juices, and tea with honey between meals. Dairy-tolerant individuals may also consume unpasteurized, homemade yogurt or kefir. Subsequent stages introduce raw egg yolks, ghee, cooked meats and vegetables, and eventually raw fruits and vegetables. The GAPS Introduction Diet aims to restore gut health and prepare the body for the Full GAPS Diet, which focuses on meat, fish, eggs, fermented dairy, and vegetables.
| Characteristics | Values |
|---|---|
| Number of stages | 6 |
| Duration of the introduction phase | 3 weeks to 1 year |
| Duration of the full GAPS diet | 1.5-2 years |
| Purpose | Heal the gut and reduce inflammation |
| Food to start with | Homemade meat stock, bone broth, juices from probiotic foods, ginger, and tea with honey |
| Other foods to include | Raw organic egg yolks, ghee, avocado, fermented vegetables, grilled and roasted meats, olive oil, vegetable juice, fruit juice, raw fruit, and GAPS-recipe bread |
| Food to avoid | Meat and fruit together |
| Recommended oils | Animal fats, coconut oil, cold-pressed olive oil |
| Food preparation | Cooking methods include stewing, boiling, and grilling |
| Food reintroduction | Start with new potatoes and fermented, gluten-free grains |
| Supplements | Probiotics, omega-3 fatty acids, and fish oil |
| Additional tips | Clear your schedule, prepare your kitchen, and make larger batches of key foods |
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What You'll Learn
- The GAPS introduction diet is designed to reduce inflammation and promote gut healing
- The diet has six stages, progressing from easy-to-digest foods to more complex foods
- The duration of each stage depends on individual symptoms and can range from 2 days to one year
- It is important to prepare your kitchen, schedule, and meals before starting the GAPS introduction diet
- During the introduction phase, foods are introduced slowly, with small amounts, and built up gradually
The GAPS introduction diet is designed to reduce inflammation and promote gut healing
The GAPS introduction diet is a six-stage progressive diet designed to reduce inflammation and promote gut healing. The diet involves introducing easy-to-digest foods gradually over a period of days to weeks or months, depending on the individual's response. The first stage of the GAPS introduction diet typically includes homemade bone broth, juices from probiotic foods like fermented vegetables, ginger tea, and honey. People who are not dairy intolerant may also consume unpasteurized, homemade yogurt or kefir.
The second stage introduces raw organic egg yolks, ghee, and stews made with vegetables and meat or fish. The third stage includes all previous foods, plus avocado, fermented vegetables, and scrambled eggs made with ghee or duck fat. The fourth stage adds grilled meats, olive oil, vegetable juice, and GAPS-recipe bread. The fifth stage introduces cooked apple puree, raw vegetables, and small amounts of raw fruit, excluding citrus.
It is important to note that the GAPS introduction diet can be challenging, especially during the initial stages. Symptoms such as diarrhea, bloating, abdominal pain, and severe gas may indicate that the body is not ready to progress to the next stage. It is recommended to consult a Certified GAPS Practitioner or healthcare practitioner to determine the appropriate pace and specific foods to include or avoid for optimal healing.
The GAPS introduction diet aims to reduce inflammation by avoiding foods that irritate the intestinal wall and providing essential nutrients to support gut repair. This diet is particularly beneficial for individuals with severe digestive conditions, such as IBS, Crohn's disease, and ulcerative colitis. By following the GAPS introduction diet and gradually introducing new foods, individuals can promote gut healing and work towards restoring their digestive health.
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The diet has six stages, progressing from easy-to-digest foods to more complex foods
The GAPS diet is a six-stage diet that progresses from easy-to-digest foods to more complex foods. The diet is designed to allow the gut to heal and recover quickly. The six stages are:
- Stage 1: Consume homemade bone broth, juices from probiotic foods and ginger, and drink mint or chamomile tea with honey between meals. People who are not dairy intolerant may eat unpasteurized, homemade yogurt or kefir.
- Stage 2: Continue with Stage 1 foods and add in raw organic egg yolks, ghee and stews made with vegetables and meat or fish.
- Stage 3: Continue with all previous foods and add in avocado, fermented vegetables, GAPS-recipe pancakes and scrambled eggs made with ghee, duck fat, or goose fat.
- Stage 4: Continue with all previous foods and add in grilled and roasted meats, cold-pressed olive oil, vegetable juice, and GAPS-recipe bread.
- Stage 5: Continue with all previous foods and introduce cooked apple purée, raw vegetables starting with lettuce and peeled cucumber, fruit juice, and small amounts of raw fruit, but no citrus.
- Stage 6: Introduce freshly pressed juices, starting from a few spoonfuls of carrot juice. Try adding the GAPS Milkshake (a recipe can be found online). Continue all previous foods. Add raw vegetables, starting from softer parts of lettuce and peeled cucumber. If the juice made from carrot, celery, lettuce, and mint is well tolerated, start adding fruit to it: apple, pineapple, and mango (if Candida overgrowth is not a concern).
It is recommended that one stays on each stage of the Introduction Diet for 3-5 days, although some individuals may move through each stage in as little as two days. Those with more challenged digestive disorders or psychological conditions may need to stay on the Introduction Diet for a longer period of time.
It is important to note that the GAPS diet is a significant adjustment, and most people feel some detox symptoms during the first stages. It is helpful to take it easy during this time, get extra rest, and prepare some foods in advance to make the transition smoother.
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The duration of each stage depends on individual symptoms and can range from 2 days to one year
The GAPS diet is a strict diet that requires you to cut out all foods that Dr. Campbell-McBride thinks contribute to a leaky gut. This includes all grains, pasteurized dairy, starchy vegetables, and refined carbs. The GAPS protocol consists of three main stages, with the introduction phase being the most intense and restrictive.
The duration of the introduction phase varies depending on individual symptoms and tolerance, ranging from 2 days to one year. This phase involves removing gut irritants and introducing new foods slowly while monitoring for adverse reactions. Dr. Campbell-McBride recommends staying on each stage of the introduction diet for 3-5 days. However, those with digestive disorders or psychological conditions may need to stay on a particular stage for longer. It is advised to return to a previous stage if symptoms worsen when progressing to the next stage.
The introduction phase consists of six stages, with the first stage being the most challenging as it involves the most significant dietary changes. During this stage, you consume homemade bone broth, juices from probiotic foods like sauerkraut, ginger, and drink mint or chamomile tea with honey between meals. If you are not dairy intolerant, you can include unpasteurized, homemade yogurt or kefir.
Stage 2 involves adding raw organic egg yolks, ghee, and stews made with vegetables and meat or fish. In Stage 3, you continue with the previous foods and introduce avocado, fermented vegetables, GAPS-recipe pancakes, and scrambled eggs made with ghee or duck fat.
Stage 4 includes grilled and roasted meats, cold-pressed olive oil, vegetable juice, and GAPS-recipe bread. In Stage 5, you can introduce cooked apple puree, raw vegetables like lettuce and peeled cucumber, and small amounts of raw fruit, gradually increasing the variety.
The final stage, Stage 6, focuses on the addition of raw fruits and baked goods. This stage can last from one week to a few weeks, depending on individual preferences and tolerance. It is important to note that the GAPS diet is a long-term commitment, and even after completing the introduction phase, the full GAPS diet is advised to be followed for at least 1.5-2 years before slowly reintroducing other foods.
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It is important to prepare your kitchen, schedule, and meals before starting the GAPS introduction diet
The GAPS Introduction Diet is a six-stage diet plan that progressively introduces new foods over a period of days to weeks to months, depending on your body's response. It is important to prepare your kitchen, schedule, and meals in advance to ensure a smooth transition through the different stages of the diet.
Firstly, preparing your kitchen is essential. Stock your kitchen with the necessary ingredients and foods allowed in the GAPS Introduction Diet. This includes homemade bone broth, juices from probiotic foods like ginger, raw organic egg yolks, ghee, meats, fish, vegetables, and gluten-free nut flours for making "bread". You should also have spices, herbs, and healthy fats like olive oil and ghee. Ensure you have the equipment needed for food preparation, such as a Crock-Pot or slow cooker for making soups and stews.
Secondly, preparing your schedule is crucial. The GAPS Introduction Diet requires a time commitment for meal preparation and consumption. Plan your meal times and allocate sufficient time for cooking, especially during the initial stages when homemade stocks and bone broths are recommended. You may need to adjust your daily routine to accommodate the diet's requirements.
Thirdly, meal preparation is key. The GAPS Introduction Diet introduces new foods gradually, so preparing meals in advance can help you stay on track. Plan your meals according to the stage of the diet you are in, and prepare the allowed foods in bulk if possible. For example, make large batches of bone broth or soup that can be frozen and reheated. Ensure you have a variety of allowed foods to maintain interest and enjoyment in your meals.
Additionally, be mindful of any food intolerances or allergies you may have. The GAPS Introduction Diet includes a range of foods, such as dairy in the form of yogurt or kefir, so be sure to adjust the diet plan according to your specific needs. Consult a Certified GAPS Practitioner or a healthcare professional if you are unsure about any of the foods or ingredients.
Finally, stay flexible and listen to your body. The GAPS Introduction Diet is designed to be adaptable, with the duration of each stage depending on your tolerance and symptoms. If you experience digestive issues or worsening symptoms, return to the previous stage or consult a practitioner for guidance. Remember, the goal is to support gut health and promote overall well-being.
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During the introduction phase, foods are introduced slowly, with small amounts, and built up gradually
The GAPS Introduction Diet is a six-stage progressive diet designed to help the gut heal and recover quickly. The diet uses very easy-to-digest foods, and new foods are added gradually over a period of days to weeks or even months, depending on the individual's health concerns and their body's response.
During the introduction phase, it is recommended to introduce foods slowly, starting with small amounts and building up gradually. This is done to allow the gut to heal and recover by avoiding foods that irritate the intestinal wall and instead supplying essential nutrients to support repair. It is important to move from one stage to the next once the foods introduced are being tolerated. This means that you have a normal bowel movement after consuming the food.
The first stage of the introduction diet includes homemade bone broth, juices from probiotic foods and ginger, and drinking mint or chamomile tea with honey between meals. People who are not dairy intolerant may also eat unpasteurized, homemade yogurt or kefir. It is recommended to stay at each stage for 3-5 days, but this duration can be shorter or longer depending on the individual's symptoms and their body's response.
Preparing your kitchen and planning your meals before starting the GAPS diet is important. It is recommended to stock up on allowed foods and get rid of non-allowed foods. Making bigger batches of important foods, like meat stock, and preparing fermented vegetables ahead of time can make the transition easier.
After completing the introduction diet, you can move on to the full GAPS diet, which can last from 1.5 to 2 years or even longer, depending on individual needs.
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Frequently asked questions
GAPS stands for Gut and Psychology Syndrome. It's a strict elimination diet that involves cutting out entire food groups and slowly reintroducing them one by one. It's promoted as a natural treatment for people with conditions that affect the brain, such as autism.
The introduction phase is the first phase of the GAPS diet and is also known as the "gut healing phase". It involves removing all foods that might irritate the gut and then slowly reintroducing certain foods to identify any adverse reactions.
The introduction phase can last from 18 to 30 days, with each of the six stages lasting between 2 and 5 days. However, the duration can vary depending on individual symptoms and tolerance to the introduced foods.
The introduction phase includes homemade bone broth, probiotic foods and juices, ginger, and tea with honey. In later stages, raw egg yolks, ghee, cooked meats, and vegetables are introduced. The final stages include raw fruits and vegetables, and GAPS-approved baked goods.
You can move to the next stage when you are tolerating the foods in your current stage without any adverse reactions or digestive issues. It's important to monitor your symptoms and be prepared to return to a previous stage if necessary.
