The Gaps Intro diet is a six-stage protocol designed to gradually heal the gut lining by removing inflammatory foods and introducing easily digestible, nutrient-rich foods. Each stage adds new foods, building upon the previous ones as your digestion improves. The goal is to support the gut with specific nutrients and beneficial bacteria to promote healing.
Stage 1: The Foundation of Healing
Stage 1 focuses on easily digestible foods like homemade meat stock (simmered 1-3 hours using meaty bones), boiled meats and fish, and well-cooked, non-fibrous vegetables. Small amounts of probiotic foods, such as juice from sauerkraut or fermented vegetables, are introduced. Allowed beverages include still mineral or filtered water and weak herbal teas between meals.
Stage 2: Introducing Raw Egg Yolks and Ghee
Stage 2 incorporates raw organic egg yolks and homemade ghee. Fermented fish and increased amounts of homemade kefir, yogurt, or fermented vegetable juices are also added.
Stage 3: Adding Avocado, Pancakes, and Fermented Vegetables
Stage 3 includes mashed avocado, GAPS pancakes, and scrambled eggs cooked in animal fat. Eating fermented vegetables begins in small amounts.
Stage 4: Roasted Meats, Olive Oil, and Juices
Stage 4 introduces roasted and grilled meats, cold-pressed olive oil, and freshly pressed juices. GAPS nut flour bread is an option.
Stage 5: Introducing Raw Vegetables and Cooked Apple
Stage 5 adds cooked apple puree and small amounts of raw vegetables. Fruit juice options can expand.
Stage 6: Raw Apple, Honey, and Baked Goods
The final stage introduces peeled raw apple, more raw fruit and increased honey intake, and GAPS baked goods using dried fruit as a sweetener.
GAPS Intro Diet Food Comparison
| Category | Allowed Foods | Prohibited Foods |
|---|---|---|
| Meats | Freshly boiled, stewed, roasted, or grilled meats and fish from quality sources. | Processed meats (sausages, hot dogs), smoked or canned fish with additives. |
| Fats | Animal fats (lard, tallow, duck fat), homemade ghee, coconut oil, and cold-pressed olive oil. | Processed vegetable oils (canola, corn, soy), margarine. |
| Fermented Foods | Juice from sauerkraut or fermented vegetables, homemade yogurt, kefir, and whey. | Commercial, sugar-laden fermented products or those with additives. |
| Vegetables | Well-cooked, non-fibrous vegetables in early stages. Later stages add raw vegetables. | Starchy vegetables like potatoes and parsnips. Fibrous parts of vegetables in early stages. |
| Fruit | Cooked apple puree, peeled raw apple, and select fruit juices introduced in later stages. | All fruit is initially prohibited, and citrus is avoided in earlier stages. |
| Sweeteners | Small amounts of raw honey in herbal tea in early stages, increasing later. Dried fruit for baking in Stage 6. | All refined sugars, syrups, and artificial sweeteners. |
| Grains/Legumes | None are permitted in the intro diet. | All grains (wheat, rice, corn, oats), legumes (beans, lentils). |
Sample GAPS Intro Menu Progression
Stage 1 Example:
- Breakfast: Warm meat stock with a teaspoon of fermented vegetable juice.
- Lunch: Chicken soup with shredded chicken, boiled carrots, and zucchini.
- Dinner: Beef and onion stew made with stock, with a side of warm meat stock.
Stage 3 Example:
- Breakfast: GAPS pancake made with nut butter and zucchini, fried in ghee.
- Lunch: Hearty chicken soup with boiled vegetables, avocado, and a tablespoon of sauerkraut.
- Dinner: Scrambled eggs cooked in ghee with some cooked onion.
Stage 5 Example:
- Breakfast: Warm stock with fermented juice, followed by cooked apple puree.
- Lunch: Roasted chicken with cooked vegetables and a small side of soft lettuce and peeled cucumber.
- Dinner: Meatball soup with boiled vegetables and a tablespoon of fermented cabbage.
Conclusion
The Gaps Intro diet provides a structured, phased approach to healing the gut. It emphasizes nutrient-dense, easily digestible foods like meat stock, animal fats, and homemade fermented products to support gut lining repair and restore healthy flora. Gradual reintroduction of foods based on individual tolerance is key for a safe and effective healing journey. Consulting a healthcare professional before starting is recommended.
Final Checklist and Transition
Upon completing the introductory stages and achieving stable digestion, the transition to the less restrictive full GAPS diet can begin, continuing to expand food choices while maintaining core principles. A slow and steady pace helps ensure lasting success.
Cautions and Considerations
Progression through the GAPS Intro diet stages is individual. Digestive issues may require reverting to an earlier stage. Constipation is possible, and medical supervision is advised.
