Quick and dirty guidelines for how the Intro diet works

Help with deciding when to move on to the next stage:

Good info on fats- eat em!

GAPS Legal Foods

Comprehensive list of safe foods for the GAPS diet, organized by stages

Sources for GAPS Recipes

Skin or Psoriasis Specific:

Sources for GAPS Information

Lifestyle Info

  • Feeling Down? Read this: How To Survive an Autoimmune Flare
  • Detox Baths: GAPS Guide
  • Detox Showers: Loving our Guts
  • more GAPS detox info
  • Why Epsom Salts are good for you:  Sulfate is essential in forming the mucin proteins which line the gut walls. These have two main functions–they stop the gut contents from sticking and they block transport of toxins from the gut to the bloodstream. Low plasma sulfate is found in patients with irritable bowel syndrome. Irritable bowel syndrome is identified with symptoms that may include constipation, diarrhea, alternating bowel habit, abdominal bloating and pain, and flatulence
  • Every evening(apparently mornings are good for some), or as often as you feel the need for
  • Alternate between 1/2 c (per bath) of either: baking soda, apple cider vinegar, Epsom salts, sea salt, powdered seaweed
  • soak 30 minutes
  • For relieving die-off or detox symptoms, try mixing Epsom salts with baking soda.
  • Ginger bath: a couple tablespoons of powdered or grated ginger, sit in bath @ least 20 min. – Try following up with a cold shower – Dry off, wrap yourself in a blanket, and go to sleep.
  • Make all natural cleaners at Keeper of the Home
  • How to clean SCD Legally
  • Get plenty of sleep. 5 Ways to Get A Better Nights’ Sleep from Elana’s Pantry
  • Assess makeup-try this foundation, this mascara
  • Upgrade feminine products-this cup is made with natural gum rubber, these disposable pads(Seventh Generation) are organic cotton.  Also look into cloth pads.
  • Sources of quality fish:from The Healthy Home Economist
  • Once on full GAPS, I plan on buying this sweet cookbook:

Supplement Protocol:


Theraputic Strength Probiotic

Build the dose of your probiotic slowly. Start from a very small amount. Observe the patient for any ìdie-offî symptoms

(including, but not limited to fatigue, nausea, bloating, diarrhea, constipation, low grade fever, headache, and flu like symptoms). If there are none then, increase the dose. When you see a reaction, let your patient settle on this dose until the ìdie-offî symptoms disappear. Then increase the dose again and let the patient settle on it. Keep increasing the dose until a therapeutic level is reached. This period of building up the dose can take from a few weeks to a few months in different patients.  An adult should have around 15-20 billion of bacterial cells per day (8-10 capsules).

Essential Fatty Acids

Dr. Campbell-McBride recommends that GAPS patients receive more EPA than DHA. In the body, DHA can be made
from EPA. DHA is considered to be essential for building the brain structure, where EPA is considered more important
for the functioning of the brain.
General GAPS Guidelines:
There are no toxic levels for these oils. Start from a small amount added to your childís food (not hot) and slowly build
the dose to 1-3 teaspoons a day (up to 1 teaspoon for children under the age of 24 months). An adult should start from a
small amount and build the dose up to 3-4 teaspoons a day or an equivalent in capsules.
Nordic Naturals Pro EFA Liquid
(Also available in gelcaps)
Per Serving (1 Teaspoon)
Omega-3s (Total 1412 mg) Omega-6s (Total 560 mg) Omega-9s (Total 610 mg)
EPA 675 mg                          GLA 165 mg                          OA 400 mg
DHA 450 mg

Digestive Enzymes

People with abnormal gut flora almost without exception have low stomach acid production. Toxins produced by
overgrowth of Candida species, Clostridia and other pathogens have a strong ability to reduce secretion of stomach acid.
Dr. Campbell-McBride recommends that GAPS patients supplement with stomach acid. The most physiological
preparation available is Betaine HCl with Pepsin.
Many of the Betaine HCl with Pepsin preparations on the market may not be suitable for children due to high strengths.
Dr. Campbell-McBride recommends 150-200 mg of Betaine HCL and 900 NF units or about 3-4mg of Pepsin. Adults can
also take this amount with the flexibility of increasing the dosage until the desired level is achieved. International
Nutrition has custom made this formulation for you at our pharmacy using only pharmaceutical grade ingredients and no

Cod Liver Oil

Vitamin A deficiency can cause digestive problems. In fact gut disease is one of the symptoms of vitamin A deficiency,
because the gut lining is one of the most active sites of cell production, growth and differentiation. Neither of these
processes can happen properly without a good supply of vitamin A. Leaky gut and malabsorption are the typical results of
vitamin A deficiency. Unfortunately, due to digestive problems, GAPS children and adults usually cannot absorb or use
many forms of vitamin A commonly found in supplements. A natural form of vitamin A found in cod liver oil appears to
be the best form for these patients.

Sources for real food:

Out of something? Buy it instead of making it.

Investigate water filter solutions

Specific Carbohydrate Diet(SCD) Info


What Can I Eat? Resources for recipes for each stage:

Prep: Stage 1: SCD recipes by stage Stage 2: Keeper of the Home

Homemade Yogurt

In the Crockpot: Nourishing  In an Oven: So. Much. Info. @ Loving Our Guts using a Yogourmet: Video Recipe! ACD/GAPS Yogurt-Real Food Forager

Milk Kefir

Not officially recommended on GAPS, but allowed on full GAPS.  Kefir has great probiotic benefits, contains more different strains of  bacteria and has the ability to repopulate the guts’ bacteria, unlike yogurt.

Make it like this

Fermented Veggies

The Plan Blog sources: “Anaerobic fermenting Professionals”: Divine Health From the Inside OutLisa’s Counter Culture How to adapt recipes for anerobic fermenting(Pickl-It) So many fermenty probiotic recipes!

Beet Kvass:

Cauldrons and Crockpots Seasoned Homemaker Nourished Kitchen Nourishing Treasures Orange Ginger Beet Kvass Delicious Obsession-Citrus Ginger Kvass Sources for Supplies and more info on fermentation techniques: Local-

Fido Jars:

Sur La Table Make your own anaerobic fermenting jar at The Seasoned Homemaker Crate and Barrel, Marshalls, TJ Maxx, Hobby Lobby or Michaels

Cabbage Juice Recipe

Lots more fermented veggie recipes Sources for fermenting equipment: Pickl-itCrate and Barrel(Fido Jars), Primal Kitchen(all kinds of fermenty paleo kitchen things including fido jar lids with holes for fermenting), The Probiotic Jar, or get sauerkraut crocks from Ace! Cheap, and no shipping  with “ship-to-store”. Cabbage is a vegetable that is teeming with lactobacteria. No starter is needed for making this rejuvelac. Take 3 cups of coarsely chopped, loosely packed fresh cabbage and put into a juicer. Beginners should not use blenders or a VitaMix, only traditional juicers Mix it with 1-1/2 cups of distilled or purified water. Pour into a jar (a quart jar is excellent to use), cover tightly (ensure there is at least 1 inch of space above the mixture), and let it stand at room temperature for 3 days. After 3 days strain off the liquid rejuvelac and discard the cabbage. The initial batch of cabbage rejuvelac takes 3 days to mature, but succeeding batches take 24 hours each. Remember to dilute this with water before drinking it.  Each morning juice 3 cups of coarsely ground, loosely packed fresh cabbage then mix it with 1-1/2 cups of distilled or purified water. Pour it into a jar and add 1/4 cup of the fresh rejuvelac just strained off, cover, shake, and let it stand at room temperature until the next morning. (You take the 1/4 cup from the cabbage juice that had just finished fermentation)

Making Cabbage Rejuvelac with a Blender:(For advanced SCDers)

Start one morning by blending together 1-3/4 cups distilled or purified water plus 3 cups of coarsely chopped, loosely packed fresh cabbage. Start the blender at low speed and then advance the blender to high speed and blend for 30 more seconds. Follow the instructions for making cabbage juice that are above.

Making Cabbage Rejuvelac without a Blender:(For advanced SCDers)

Cabbage rejuvelac can also be made without using a blender. Chop up 2-1/2 cups of cabbage very fine (replacing the 3 cups in the recipe above), with the same amount of water (1-3/4 cups). Good quality rejuvelac tastes similar to a cross between carbonated water and the whey obtained when making yogurt. Bad quality rejuvelac has a much more putrid odour and taste and should not be consumed. Avoid using tap water because chlorine will interfere with the production of the bacteria. Boiling tap water for 30 minutes uncovered will remove chlorine. Refrigerate rejuvelac if it is to be kept overnight. Discard any rejuvelac on hand 24 hours after it is poured off the cabbage.

How to Take Rejuvelac

Drink each day’s rejuvelac during the course of the day by taking 1/2 cup three times per day, preferably with meals. To implant a healthy population of lactobacteria in the intestinal tract take rejuvelac for 1 to 3 months. People who have candida are very sensitive to yeast so it is recommended they make a new batch every time, but they could start 3 jars 3 days in a row so they do not run out. Kombucha Kombucha Myths debunked

Constipation and GAPS

Miscellaneous health info

The Importance of Stomach Acid-Body Wisdom Nutrition

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