photo credit: comprock
I am writing this post for myself as much as for all of you. I’ve had a handwritten list that I’ve been carrying around for a long time now, and I keep thinking, what if I lose it? Well, no worries anymore, it’s right here! 
So why did I compile my own list of what to eat throughout each stage of the GAPS diet? Because the lists I was finding weren’t complete. There were foods missing, and I was confused about what to add when. I spent a lot of time researching the book, as well as gapsdiet.com, and I came up with,what I believe is a well-researched, comprehensive list. I hope you’ll think so too.
So, here’s a list of what you can eat on the GAPS Intro Diet!
Stage 1
- artichokes, cooked
- beef, boiled or simmered in broth or water
- beef tallow, homemade
- beets & beet root, cooked
- bok choy, cooked
- broccoli, cooked, no stalks
- brussels sprouts, cooked
- carrots, cooked
- cauliflower, cooked, no stalks
- chamomile tea
- chicken, boiled or simmered in broth or water where to buy good quality, ready-made broth
- coconut oil (may cause more die-off symptoms, introduce gradually) where to buy coconut oil
- collard greens, cooked
- duck, boiled or simmered in broth or water
- eggplant, cooked until soft
- fermented vegetable juice, homemade, lacto-fermented (introduce gradually) where to buy fermented vegetables
- fish, boiled or simmered in broth or water
- garlic, cooked or minced finely and added to hot food at the very end of cooking
- ghee (introduce gradually) where to buy ghee
- ginger root
- goose, boiled or simmered in broth or water
- green beans, cooked (but not “string” beans)
- honey, raw, local is best
- kale, cooked
- lamb, boiled or simmered in broth or water
- lard, homemade
- lemons in warm water (for drinking)
- mint tea
- onions, cooked
- peas, shelled, cooked
- pepper, black, green & white (peppercorns, ground pepper) where to buy pepper
- peppers, de-seeded and cooked (I think only bell peppers, not hot peppers like jalapeños)
- pheasant, boiled or simmered in broth or water
- pickle juice, from homemade lacto-fermented pickles where to buy fermented vegetables
- pigeon, boiled or simmered in broth or water
- pork, boiled or simmered in broth or water
- pumpkin, cooked (fresh, not canned)
- quail, boiled or simmered in broth or water
- sauerkraut juice, homemade, lacto-fermented (introduce gradually) where to buy fermented vegetables
- sea salt where to buy sea salt
- shellfish, boiled or simmered in broth or water
- summer squash, cooked
- spinach, cooked
- tomatoes, cooked (This is debatable. If you’ve had issues with tomatoes before, hold off on tomatoes.)
- turkey, boiled or simmered in broth or water
- turnips, cooked
- watercress, cooked
- winter squash, cooked
- yogurt-homemade, 24 hour yogurt (introduce gradually)
- zucchini, cooked
Stage 2
- all of the above foods, plus:
- egg yolk, raw
- egg yolk, soft boiled (if raw egg yolk is tolerated well)
- fresh herbs
Stage 3
- all of the above foods, plus:
- almond flour where to buy nut flours
- asparagus, cooked
- avocado
- cabbage, cooked
- celery, cooked
- celery root/celeriac, cooked
- eggs, gently scrambled (cooked in plenty of fat)
- fermented vegetables-homemade, lacto-fermented where to buy fermented vegetables
- pickles-homemade, lacto-fermented where to buy fermented vegetables
- sauerkraut-homemade, lacto-fermented where to buy fermented vegetables
Stage 4
- all of the above foods, plus:
- dried herbs where to buy dried herbs
- carrot juice (freshly juiced)
- grilled meats (beef, chicken, duck, fish, goose, pheasant, pigeon, pork, turkey)
- olive oil where to buy olive oil
- roasted meats (beef, chicken, duck, fish, goose, pheasant, pigeon, pork, turkey)
- shellfish, cooked
Stage 5
- all of the above foods, plus:
- apple puree, cooked
- apple juice (freshly juiced)
- cucumber, peeled
- lettuce-soft parts
- mango juice
- mangoes
- onions, raw
- papaya juice
- pecan flour where to buy nut flours
- pineapple juice
- spices-pure, single where to buy spices
- string beans
- tomatoes, raw
- walnut flour where to buy nut flours
Stage 6
- all of the above foods, plus:
- apple, raw
- almond butter where to buy nut butters
- apricots
- banana
- berries
- black radish
- brazil nuts where to buy nuts
- broccoli with stalks, raw or cooked
- capers
- cauliflower with stalks, raw or cooked
- cherries
- chestnuts where to buy nuts
- cinnamon
- coconut where to buy coconut products
- coconut milk (homemade) where to buy coconut products
- coriander
- dates
- dill
- filberts where to buy nuts
- garlic, raw or cooked
- honey (can add more at this stage)
- huckleberries
- kiwi
- lettuce
- nectarines
- papaya, raw
- peaches, raw
- pears
- pineapple
- prunes
- raisins
- raspberries
- satsumas
- spinach, raw
- ugli fruit
- vinegar
- tomato juice
Full GAPS
- all of the above, plus:
- almonds, raw where to buy nuts
- almond oil where to buy oils
- asiago cheese
- avocado oil where to buy oils
- beans-navy, lima
- baking soda (naturally mined)
- barbecued meats (home barbecued)
- butter
- cashews where to buy nuts
- cellulose (in supplements only)
- cheeses-blue, brick, brie, camembert, colby jack, edam, gorgonzola, gouda, havart, limburger, monterey jack, muenster, parmesan, romano, roquefort, stilton, swiss (aged cheeses)
- citric acid
- coffee
- cottage cheese
- dried fruit (no added sugar)
- fried meats (in approved oils)
- gin
- grapes
- grapefruit
- hazelnuts where to buy nuts
- herbal teas
- kumquats
- lemons
- lentils
- limes
- melons
- mushrooms
- mustard seeds
- nutmeg
- olives
- oranges
- peanut butter (no sugar) where to buy nut butters
- peanuts where to buy nuts
- peas, raw
- pecans where to buy nuts
- pine nuts where to buy nuts
- rhubarb
- scotch
- tangerines
- tea-weak & fresh
- vodka
- walnuts where to buy nuts
- wine-dry red or white
Note that it is very important to read Dr. Natasha’s book Gut and Psychology Syndrome to really understand The GAPS Diet, and how to introduce each new food.
I hope this list is helpful to you!
