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

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