GAPS Introductory Stage 2: An Overview
Stage 2 is a crucial step forward from the initial, highly restrictive Stage 1 of the GAPS introduction diet, which is designed to calm and soothe a severely inflamed gut. During this phase, you continue consuming all foods tolerated in Stage 1, while carefully introducing specific new items to test for individual tolerance. The goal is to slowly expand your nutritional intake and continue the gut-healing process without causing a relapse of symptoms. This process is individualized, and you should only progress to the next stage when your digestive symptoms have stabilized.
New Foods to Introduce in Stage 2
Building on the foundation of meat stock, well-cooked meats, and probiotic foods from Stage 1, the following items are added in Stage 2:
- Raw, organic egg yolks: Start by adding one raw egg yolk to each bowl of soup. If tolerated, you can gradually increase the amount.
- Homemade ghee: Ghee is clarified butter, and it can often be tolerated even by those with dairy sensitivities because the milk solids have been removed. Begin with a small amount and observe your reaction.
- Fermented fish: Homemade fermented fish, often called gravlax, can be introduced in small quantities.
- Meat and vegetable casseroles: Cooked stews and casseroles using meats and vegetables are now permitted. This provides more variety and substance to meals.
- Fresh herbs: While spices are still to be avoided, fresh herbs like dill, thyme, or parsley can be added to your cooked meals for flavor.
It is vital to introduce these foods one at a time and monitor your body's response over a few days. This deliberate, slow approach helps identify any food sensitivities and ensures a smooth transition.
Sample Stage 2 Meal Plan
- Breakfast: Bowl of meat stock soup with cooked meat and vegetables from Stage 1, plus a raw egg yolk. Start with a smaller amount of the egg yolk and mix thoroughly into the warm soup.
- Mid-Morning: A cup of homemade meat stock.
- Lunch: A hearty casserole made with boiled meat, well-cooked non-fibrous vegetables, salt, and fresh herbs. A few teaspoons of probiotic brine (from fermented vegetables) should be added before eating.
- Afternoon Snack: A small cup of meat stock or ginger tea with a small amount of honey.
- Dinner: Meat stock soup with boiled meat and vegetables, plus a small amount of homemade ghee stirred in for extra fat and nutrients. Another raw egg yolk can be added if tolerated.
Cautions and Key Guidelines
Navigating Stage 2 requires strict adherence to the protocol to prevent digestive upset. The focus remains on easily digestible, nutrient-dense foods. Continue to avoid all grains, starchy vegetables, sugar, and processed foods.
Comparison of GAPS Introductory Stage 1 vs. Stage 2
| Feature | GAPS Stage 1 | GAPS Stage 2 |
|---|---|---|
| Focus | Highly restrictive, soothing the gut | Expanding diet, testing new foods |
| Core Foods | Meat stock, boiled meats, probiotic juices | Stage 1 foods + new introductions |
| New Foods Added | None beyond core items | Raw egg yolks, homemade ghee, fermented fish |
| Cooking Method | Boiled meats and vegetables | Boiled, casseroles, stews |
| Dairy | None, except possibly homemade kefir/yogurt brine | Homemade ghee, if tolerated |
| Spices/Herbs | Salt and ginger tea allowed | Salt, fresh herbs allowed (no spices) |
How to Progress from Stage 2
You can consider moving to Stage 3 of the GAPS introductory diet when the newly introduced foods are well-tolerated and you experience stabilized digestion. A good indicator is having normal, well-formed bowel movements without symptoms like diarrhea, bloating, or excessive gas. Listen closely to your body’s signals and avoid rushing the process. The duration of this stage varies significantly from person to person.
Conclusion
Stage 2 of the GAPS diet is an important, cautious step in the healing journey. By carefully adding a few select, nutrient-dense foods like raw egg yolks and homemade ghee, the body can continue to repair the gut lining and rebuild beneficial gut flora. Patience and diligent observation are paramount during this phase to ensure proper healing and prepare the body for the broader dietary expansions in later stages. The strict, sequential nature of the GAPS protocol is designed to address complex gut issues systematically, and consulting a healthcare professional is always advised for personalized guidance.
Authoritative Link: GAPS Healing protocol overview
