GAPS Stage 5 Legal Foods

apple juice (freshly juiced)
apple puree, cooked
artichokes, cooked
asparagus, cooked
avocado (mashed into soups, start with 1-3 t and increase gradually)
beef tallow, homemade
beef, boiled or simmered in broth or water
beets & beet root, cooked
bok choy, cooked
broccoli, cooked, no stalks
brussels sprouts, cooked
cabbage, cooked
carrot juice (freshly juiced)
carrots, cooked
cauliflower, cooked, no stalks
celery root/celeriac, cooked
celery, cooked
chamomile tea
chicken, boiled or simmered in broth or water
coconut oil (may cause more die-off symptoms, introduce gradually)
collard greens, cooked
cucumber, peeled
dried herbs
duck, boiled or simmered in broth or water
egg yolk, raw
egg yolk, soft boiled (if raw egg yolk is tolerated well)
*eggplant, cooked until soft
eggs, gently scrambled (cooked in plenty of fat, served w/avocado and cooked veggies)
fermented vegetable juice, homemade, lacto-fermented (gradually increase to 1-2 T)
fermented vegetables-homemade, lacto-fermented
fish, boiled or simmered in broth or water
fresh herbs
garlic, cooked or minced finely and added to hot food at the very end of cooking
ghee (introduce gradually)
ginger root
goose, boiled or simmered in broth or water
green beans, cooked (but not “string” beans)
grilled meats (beef, chicken, duck, fish, goose, pheasant, pigeon, pork, turkey)
honey, raw, local is best
kale, cooked
lamb, boiled or simmered in broth or water
lard, homemade
lemons in warm water (for drinking)
lettuce-soft parts
mango juice
mangoes
mint tea
olive oil
onions, cooked
onions, raw
papaya juice
peas, shelled, cooked
pecan flour
pepper, black, green & white (peppercorns, ground pepper)
*peppers, de-seeded and cooked (I think only bell peppers, not hot peppers like jalapeños)
pheasant, boiled or simmered in broth or water
pickles juice, from homemade lacto-fermented pickles (gradually increase to 1-2 T)
pickles-homemade, lacto-fermented (gradually increase to 1-2 T)
pigeon, boiled or simmered in broth or water
pineapple juice
pork, boiled or simmered in broth or water
pumpkin, cooked (fresh, not canned)
quail, boiled or simmered in broth or water
roasted meats (beef, chicken, duck, fish, goose, pheasant, pigeon, pork, turkey)
sauerkraut juice, homemade, homemade, lacto-fermented (gradually increase to 1-2 T)
sauerkraut-homemade, lacto-fermented (gradually increase to 1-2 T)
sea salt
shellfish, boiled or simmered in broth or water
shellfish, cooked
spices-pure, single
spinach, cooked
string beans
summer squash, cooked
*tomatoes, cooked (This is debatable. If you’ve had issues with tomatoes before, hold off on tomatoes.)
*tomatoes, raw
turkey, boiled or simmered in broth or water
turnips, cooked
walnut flour
watercress, cooked
winter squash, cooked
yogurt-homemade, 24 hour yogurt (introduce gradually)
zucchini, cooked

GAPS Stage 4 Legal Foods

artichokes, cooked
asparagus, cooked
avocado (mashed into soups, start with 1-3 t and increase gradually)
beef tallow, homemade
beef, boiled or simmered in broth or water
beets & beet root, cooked
bok choy, cooked
broccoli, cooked, no stalks
brussels sprouts, cooked
cabbage, cooked
carrot juice (freshly juiced)
carrots, cooked
cauliflower, cooked, no stalks
celery root/celeriac, cooked
celery, cooked
chamomile tea
chicken, boiled or simmered in broth or water
coconut oil (may cause more die-off symptoms, introduce gradually)
collard greens, cooked
dried herbs
duck, boiled or simmered in broth or water
egg yolk, raw
egg yolk, soft boiled (if raw egg yolk is tolerated well)
eggplant, cooked until soft
eggs, gently scrambled (cooked in plenty of fat, served w/avocado and cooked veggies)
fermented vegetable juice, homemade, lacto-fermented (gradually increase to 1-2 T)
fermented vegetables-homemade, lacto-fermented
fish, boiled or simmered in broth or water
fresh herbs
garlic, cooked or minced finely and added to hot food at the very end of cooking
ghee (introduce gradually)
ginger root
goose, boiled or simmered in broth or water
green beans, cooked (but not “string” beans)
grilled meats (beef, chicken, duck, fish, goose, pheasant, pigeon, pork, turkey)
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
olive oil
onions, cooked
peas, shelled, cooked
pepper, black, green & white (peppercorns, ground pepper)
peppers, de-seeded and cooked (I think only bell peppers, not hot peppers like jalapeños)
pheasant, boiled or simmered in broth or water
pickles juice, from homemade lacto-fermented pickles (gradually increase to 1-2 T)
pickles-homemade, lacto-fermented (gradually increase to 1-2 T)
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
roasted meats (beef, chicken, duck, fish, goose, pheasant, pigeon, pork, turkey)
sauerkraut juice, homemade, homemade, lacto-fermented (gradually increase to 1-2 T)
sauerkraut-homemade, lacto-fermented (gradually increase to 1-2 T)
sea salt
shellfish, boiled or simmered in broth or water
shellfish, cooked
spinach, cooked
summer squash, 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

GAPS Stage 3 Legal Foods

artichokes, cooked
asparagus, cooked
avocado (mashed into soups, start with 1-3 t and increase gradually)
beef tallow, homemade
beef, boiled or simmered in broth or water
beets & beet root, cooked
bok choy, cooked
broccoli, cooked, no stalks
brussels sprouts, cooked
cabbage, cooked
carrots, cooked
cauliflower, cooked, no stalks
celery root/celeriac, cooked
celery, cooked
chamomile tea
chicken, boiled or simmered in broth or water
coconut oil (may cause more die-off symptoms, introduce gradually)
collard greens, cooked
duck, boiled or simmered in broth or water
egg yolk, raw
egg yolk, soft boiled (if raw egg yolk is tolerated well)
eggplant, cooked until soft
eggs, gently scrambled (cooked in plenty of fat, served w/avocado and cooked veggies)
fermented vegetable juice, homemade, lacto-fermented  (gradually increase to 1-2 T)
fermented vegetables-homemade, lacto-fermented
fish, boiled or simmered in broth or water
fresh herbs
garlic, cooked or minced finely and added to hot food at the very end of cooking
ghee (introduce gradually)
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)
peppers, de-seeded and cooked (I think only bell peppers, not hot peppers like jalapeños)
pheasant, boiled or simmered in broth or water
pickles juice, from homemade lacto-fermented pickles (gradually increase to 1-2 T)
pickles-homemade, lacto-fermented (gradually increase to 1-2 T)
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, homemade, lacto-fermented  (gradually increase to 1-2 T)
sauerkraut-homemade, lacto-fermented  (gradually increase to 1-2 T)
sea salt
shellfish, boiled or simmered in broth or water
spinach, cooked
summer squash, 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

Fermented Foods

Stage 1

1-2t probiotic juice in each cup of broth or bowl of soup for 2-5 days

3-4t probiotic juice in each cup of broth or bowl of soup for 2-5 days

Stage 2

continue adding more probiotic juice to each cup/bowl of broth

Stage 3

Introduce sauerkraut and fermented veggies, gradually increasing from 1-2 T per meal

Stage 4-Full GAPS

Continue eating fermented veggies with every meal.

Probiotic Food Options:

Sauerkraut-1 week to 6 months

Beet Kvass-1 week minimum, best at 4 weeks

Cabbage Juice(rejuvelac)-3 days for 1st batch, then 1 day for each batch afterward

Tasks:

buy 3 jars(Hobby Lobby)–coupons?

buy supplies for pickl-it lid

  • http://www.seasonedhomemaker.com/2012/10/how-to-make-your-own-fermenting-jar.html
  • diamond drill bit-5/8″
  • airlock grommets(3)
  • 3 piece airlocks(3)
  • stoppers(3)

choose recipe(1 for each)

make your own fermenting jar(drill hole)

buy ingredients

find place to store jars while fermenting

make the foods

Recipes:

good source for practical info(links to info on fido jars)

 

 

 

GAPS Intro Diet Cliffs Notes

GAPS Intro Diet: The Cliff Notes

First Stage

  • Homemade meat or fish stock: Make with marrow bones [split down the middle), meaty neck bones, knuckles, and ribs. Keep all the soft tissue and fats so you can eat them in soups.
  • Homemade soup: Use homemade stock and boil any of the following veggies for 20-30 min: onions, carrots, broccoli, leeks, cauliflower, zucchini, squash, pumpkin, and other non-starchy veggies. No cabbage and celery, etc. Remove skin, seeds and stalks. Blend. Add meat/tissues used in cooking the stock. Add probiotic food with every bowl of soup and cup of stock.
  • Probiotic foods: Essential to introduce now. juices from homemade veggie ferments are best, whey from homemade yogurt is excellent if there are no issues with dairy or sensitivity test comes back okay. Start with 1-2 t/day then slowly increase until there are a few teaspoons in every cup of stock and every bowl of soup.
    Whey: good for those prone to diarrhea.
    Fermented veggie juice: good for those prone to constipation.
  • Tea: Ginger tea, mint or chamomile, with a little honey. Don’t buy teas from store, just use fresh ginger, mint or chamomile.

Second Stage (incl. previous stage)

  • Egg yolks: If questionable, do a sensitivity test. If okay add raw egg yolk to every bowl of soup and cup of stock, starting with 1/day.
  • Stews and casseroles: No spices, just salt and fresh herbs. Higher fat content = faster recovery
  • Probiotics: Keep increasing probiotic intake. If whey is okay, add homemade yogurt (test if necessary), then homemade kefir. Kefir is much stronger than yogurt, so go slowly. Introduce fermented fish or Swedish gravlax.
  • Ghee: Made with grass-fed, unsalted butter. Start with 1t/day. Ghee is usually okay for most people regardless of other dairy product issues.

Third Stage (incl. previous stages)

  • Add ripe avocado mashed into soups: start with 1-3 t/ day and gradually increase
  • Add pancakes: There should only be three ingredients: nut butter, eggs, and a piece of squash or zucchini. Fry using ghee, goose fat or duck fat.
  • Scrambled eggs: Scramble with plenty of ghee, goose fat, pork fat or duck fat. Serve with avocado and cooked veggies. Cooked onion is awesome for digestive and immune systems: melt appropriate fat, add sliced white onions, cover and cook for 20-30 minutes on low.
  • Fermented veggies: Introduce the actual fermented veggies, not just the juice.

Fourth Stage (incl. previous stages)

  • Meats: Add meats cooked by roasting/grilling. Avoid burned/browned meats. Eat with veggies and fermented veggies.
  • Olive oil: Add cold-pressed olive oil to every meal, start with a few drops and increase to 1~2Tbs
  • Juices: Start with a few tsp of fresh carrot juice [not store bought). Consume slowly. Upgrade to a full cup/day. When okay, add to it celery, cabbage, lettuce and fresh mint leaves. Take on empty stomach in the morning. This is a good detox.
  • Bread: Bake bread with the following ingredients: nut flour, eggs, squash, fat, salt. Start small

Fifth Stage (incl. previous stages]

  • Cooked apple: peel and core an apple. Cook and mash with plenty of ghee or animal fat.
  • Raw veggies: start with softer parts of lettuce and peeled cucumber. When tolerated, add carrot, tomato, onion, cabbage, etc.
  • Juices: If previous stage is tolerated, add fruits like apple, pineapple and mango. Avoid citrus.

Sixth Stage (incl. previous stages)

  • Raw apple: if juices are okay, introduce peeled raw apple. Slowly try raw fruit and more honey.
  • Baked goodies: introduce GAPS-approved sweet things. Use onlv dried fruit as sweetener.

source: http://www.thesimplelane.com/2013/gaps-intro-diet-kicks-my-butt/

 

GAPS Legal Foods

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
  • coconut oil (may cause more die-off symptoms, introduce gradually)
  • collard greens, cooked
  • duck, boiled or simmered in broth or water
  • eggplant, cooked until soft
  • fermented vegetable juice, homemade, lacto-fermented (introduce gradually)
  • 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)
  • 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)
  • peppers, de-seeded and cooked (I think only bell peppers, not hot peppers like jalapeños)
  • pheasant, boiled or simmered in broth or water
  • pickles juice, from homemade lacto-fermented pickles
  • 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, homemade, lacto-fermented (introduce gradually)
  • 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
  • asparagus, cooked
  • avocado
  • cabbage, cooked
  • celery, cooked
  • celery root/celeriac, cooked
  • eggs, gently scrambled (cooked in plenty of fat)
  • fermented vegetables-homemade, lacto-fermented
  • pickles-homemade, lacto-fermented
  • sauerkraut-homemade, lacto-fermented

Stage 4

all of the above foods, plus:

  • dried herbs
  • carrot juice (freshly juiced)
  • grilled meats (beef, chicken, duck, fish, goose, pheasant, pigeon, pork, turkey)
  • 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
  • pineapple juice
  • spices-pure, single
  • string beans
  • tomatoes, raw
  • walnut flour

Stage 6

all of the above foods, plus:

  • apple, raw
  • almond butter
  • apricots
  • banana
  • berries
  • black radish
  • brazil nuts
  • broccoli with stalks, raw or cooked
  • capers
  • cauliflower with stalks, raw or cooked
  • cherries
  • chestnuts
  • cinnamon
  • coconut
  • coconut milk (homemade)
  • coriander
  • dates
  • dill
  • filberts
  • garlic, raw or cooked
  • honey, raw (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
  • almond oil
  • asiago cheese
  • avocado oil
  • beans-navy, lima
  • baking soda (naturally mined)
  • barbecued meats (home barbecued)
  • butter
  • cashews
  • 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
  • herbal teas
  • kumquats
  • lemons
  • lentils
  • limes
  • melons
  • mushrooms
  • mustard seeds
  • nutmeg
  • olives
  • oranges
  • peanut butter (no sugar)
  • peanuts
  • peas, raw
  • pecans
  • pine nuts
  • rhubarb
  • scotch
  • tangerines
  • tea-weak & fresh
  • vodka
  • walnuts
  • wine-dry red or white