What Carbs Are Allowed on GAPS?

December 23, 2025 •

4 min read

According to the GAPS protocol creator, Dr. Natasha Campbell-McBride, individuals with a compromised digestive system struggle to digest complex carbohydrates found in grains and starches. The core principle of the GAPS diet is to remove these difficult-to-digest carbs and replace them with nutrient-dense, easily absorbable options.

Quick Summary

A breakdown of allowed carbohydrates on the GAPS diet, focusing on the simple monosaccharides found in specific fruits, vegetables, and fermented foods. Learn which carbs to avoid and how to reintroduce them safely during the different stages.

Key Points

Restricted Carbs: The GAPS diet prohibits complex carbohydrates from all grains, starches, and processed sugars to aid gut healing.
Allowed Carbs: Carbohydrates are limited to simple sugars (monosaccharides) found in specific fruits, non-starchy vegetables, and honey.
Phased Introduction: The introduction diet follows six stages, slowly adding avocado, cooked fruits, and select raw vegetables before moving to the full diet.
Full GAPS: During the full GAPS phase, a wider variety of fruits, nuts, and non-starchy vegetables are permitted in moderation.
Monitoring is Key: Users should pay close attention to their body's tolerance as they reintroduce foods, stepping back a stage if symptoms return.
Reintroduction Process: After 1.5 to 2 years on the full diet, complex carbs can be slowly and carefully reintroduced, starting with foods like new potatoes.

The Gut and Psychology Syndrome (GAPS) diet is a highly specific nutritional protocol designed to heal and seal the gut lining. For individuals with a 'leaky gut' and a damaged digestive system, the complex starches found in many carbohydrates can be particularly difficult to break down. The GAPS protocol replaces these complex carbs with simple monosaccharide forms, such as those in fruits and vegetables, that are easier for the body to absorb. This comprehensive guide details exactly what carbs are allowed on GAPS, from the strict introduction phase through to the full GAPS diet.

The Logic Behind GAPS Carbohydrate Restrictions

The GAPS diet is based on the premise that a compromised gut cannot properly digest complex carbohydrates, also known as polysaccharides and disaccharides. When these are not fully broken down, they can feed harmful gut flora, leading to gas, bloating, and further digestive distress. By removing them, the diet aims to starve out the problematic bacteria and allow the gut to heal. The only carbohydrates permitted are simple sugars (monosaccharides) found in certain fruits and vegetables, which require minimal digestion.

Carbohydrates During the GAPS Introduction Diet

The introductory phase is the most restrictive and is designed to rapidly aid the healing process. Carbohydrate sources are added back slowly, in specific stages, based on individual tolerance.

Stage 1 & 2: Minimal Carbohydrates

Initially, carbs are limited to very simple forms and fermented foods. During these stages, you can consume probiotic-rich juices from fermented vegetables like sauerkraut, as well as honey in ginger or chamomile tea, depending on candida overgrowth.

Stage 3: Adding Avocado

Ripe avocado is introduced in this stage, offering a source of healthy fats and simple carbs. Fermented vegetables themselves can also be added, having been introduced first via their juice.

Stage 4: Juices and Breads

Freshly pressed vegetable juices, particularly carrot juice, are introduced. GAPS-legal breads and pancakes, made from nut flour and eggs, are also added, which contain different types of carbohydrates than traditional flours.

Stage 5: Cooked Fruit and Raw Veggies

Cooked apple purée is introduced, followed by the gradual addition of raw vegetables starting with lettuce and peeled cucumber. Raw vegetables should be finely chopped or pureed to aid digestion.

Stage 6: Expanding Raw Fruit

The final introduction stage adds raw, peeled apples and other raw fruits, including citrus. Honey intake may also be increased.

Full GAPS Diet: Allowed Carbohydrates

Once the introduction phase is complete, individuals transition to the full GAPS diet for 1.5 to 2 years, during which a wider variety of carbs is allowed. However, complex starches and sugars remain prohibited.

Allowed Vegetables: A wide range of non-starchy vegetables is encouraged. This includes artichoke, asparagus, beets, bok choy, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, mushrooms, onions, peppers, pumpkin, spinach, squash, tomato, turnips, and zucchini.
Allowed Fruits: Most fruits are permitted, but should be consumed in moderation and ideally between meals. Acceptable options include apples, apricots, bananas (ripe, with brown spots), berries, cherries, grapefruit, grapes, kiwi, lemons, limes, mangoes, melons, oranges, papaya, peaches, pears, pineapple, prunes, and raisins.
Allowed Nuts and Seeds: Nuts and seeds are allowed in moderation, ideally soaked and roasted or made into nut flour. This includes almonds, pecans, cashews, and more.
Honey: Natural honey is the primary sweetener and can be used in baked goods or teas.

Comparison: Allowed vs. Avoided Carbs on GAPS


Feature	Allowed Carbs on GAPS	Avoided Carbs on GAPS
Carbohydrate Type	Simple sugars (monosaccharides)	Complex carbohydrates (polysaccharides and disaccharides)
Vegetables	Non-starchy vegetables like leafy greens, broccoli, zucchini	Starchy vegetables like potatoes, parsnips, and yams
Fruits	Ripe, non-citrus fruits initially, then expanded to all	Not applicable, as most fruits are allowed eventually
Grains	None allowed in the introductory or full diet phases	All grains and pseudograins (wheat, rice, quinoa, corn)
Sweeteners	Raw honey, fruit	Refined sugar, processed syrups
Legumes	Fresh lima beans, peas	Dried legumes (chickpeas, lentils, broad beans)

How to Introduce Carbs Safely

The phased introduction of carbohydrates is crucial to the GAPS protocol. It is vital to observe your body's response as you progress through the stages. Listen for signs of digestive upset, such as gas, bloating, or changes in bowel movements. If you experience a flare-up, step back to the previous, more tolerable stage until symptoms subside before attempting the reintroduction again. This gradual, personalized approach helps ensure the gut has time to heal without being overwhelmed by new foods. When you've been on the full diet for 18–24 months, Dr. Campbell-McBride recommends starting the reintroduction of complex starches with new potatoes.

Conclusion: Navigating GAPS Carbohydrates for Gut Health

Understanding what carbs are allowed on GAPS is fundamental to successfully following the diet and achieving its intended gut-healing benefits. The protocol emphasizes a staged reintroduction of simple carbohydrates from fruits and non-starchy vegetables while strictly eliminating all grains, starches, and refined sugars. This approach allows the damaged gut lining to rest and repair itself, supported by nutrient-rich bone broth and fermented foods. By adhering to the specific carbohydrate guidelines and monitoring your body's response, you can effectively navigate the GAPS diet and work towards better digestive health. For more detailed information on the GAPS protocol, refer to Gut and Psychology Syndrome by Dr. Natasha Campbell-McBride.

Authoritative Link: https://www.gaps.me/preview/?page_id=23

Frequently Asked Questions

No, all grains and pseudo-grains (like wheat, oats, and rice) are strictly prohibited throughout the introductory and full GAPS diet phases because they contain complex carbohydrates that are difficult for a damaged gut to digest.

No, initially. Fruits are introduced gradually during the later stages of the introduction diet, starting with cooked apple purée and later expanding to peeled, raw apples and other fruits. During the full GAPS diet, most fruits are allowed but are best eaten in moderation and between meals.

You should avoid all starchy vegetables, including potatoes, sweet potatoes, yams, and parsnips, during both the introduction and full GAPS diet phases.

Honey can be introduced during the first stage of the GAPS introduction diet, but it should be a pure, natural, raw honey. The amount is gradually increased as tolerated, especially in the later stages.

Most dried legumes, including chickpeas and lentils, are restricted on the GAPS diet. Fresh green and lima beans are often allowed, but it is important to introduce them carefully and in moderation.

Yes, nut flours can be used to make baked goods and pancakes in the later stages of the introduction diet and throughout the full GAPS diet. It is best to use organic, raw nuts for this.

While not a carbohydrate source in the traditional sense, fermented dairy like homemade yogurt or kefir is introduced early and provides probiotics. It may contain small amounts of lactose, but the fermentation process breaks down much of it, making it easier to digest.