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HEAL
GAPS INTRO STAGES WHAT CAN I EAT AND WHEN?
STAGE 1: • Home made meat or fish stock (consume throughout the day with meals and between meals). • Home made soup made with the stock as base. • Meat or fish boiled until soft in the stock or soup, bone marrow, soft tissues off the bones.
soups and broths (the whites cooked, the yolks runny). No need to limit the number of eggs per day. • Add stews and casseroles made with meats and vegetables. Avoid spices, but you can use fresh herbs. Use fatty meats as the high fat content will aid the gut healing. Add probiotic foods into every serving.
• All GAPS legal vegetables excluding very fibrous ones (such as cabbage and celery), boiled in stock or soup for 25-35 minutes (until soft). Remove fibrous parts of vegetables (e.g. skin, seeds, broccoli and cauliflower stems). Garlic.
• Keep increasing probiotic foods consumption.
• Add probiotic food into every bowl of soup (e.g. raw saurkraut brine). Start with 1-2tsp once a day for 1-5 days, then 3-5tsp for 1-5 days, until you can add a few teaspoons of probiotic food into every bowl of soup.
• Carry on previous foods.
• Ginger, chamomile, or mint tea with a little honey between meals.
STAGE 2: • Same foods as in stage 1. Keep increasing probiotic foods in soups. • Add raw egg yolk separated from the white to every bowl of broth or soup. When the egg yolks are well tolerated, add soft boiled eggs into your bowls
• If tolerating dairy, introduce ghee.
STAGE 3: • Add ripe mashed avocado into soups. Start with 1-3 teaspoons and gradually increase the amount. • If nuts are tolerated, you can introduce nut butter pancakes. • Introduce eggs scrambled with plenty of fat. Serve with avocado (if tolerated) and cooked vegetables.Dr NCM suggests that a well cooked onion (cooked for 20-30 minutes in fat) is particularly good for the digestive system. • Introduce the fermented vegetables from which you have been consuming the brine. Start with a small amount and gradually increase to 1-4 teaspoons with every meal.
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HEAL STAGE 4: • Carry on with previous foods. • Gradually add roasted and grilled meats (but not barbecued yet). Avoid bits that are burned or too brown. Serve with cooked vegetables and fermented vegetables. • Add cold pressed olive oil to meals. Start with a few drops and gradually increase to 1-2 tablespoons per meal.
• Add raw vegetables. Start with small amounts of the soft parts of lettuce and peeled cucumber, gradually increase amounts. After those two vegetables are well tolerated, introduce other raw vegetables such as carrot, onion, cabbage etc. You can attempt to introduce tomato and capsicum, but note that many people cannot tolerate nightshades well, so do so with caution. Chew your food well and watch the stool. If diarrhea or undigested food in stool appear, then raw vegetables should not be consumed yet and will need to be reintroduced again later.
• Introduce cold pressed fresh juices. Start with a few spoonfuls of carrot juice. The juice needs to be consumes slowly. You can mix it with warm water if desired, or yogurt or whey if you tolerate dairy. When a full cup of carrot juice is tolerated, try to add to it juice from celery, cabbage, lettuce, and fresh mint leaves. The juice should be consumed on an empty stomach, so first thing in the morning or mid-afternoon are good times.
• If the juice made with carrots, celery, cabbage and mint is well tolerated, try and add fruit to it: apple, mango and pineapple. Avoid citrus at this stage.
• If nuts are tolerated, nut breads can be introduced.
• If desired and tolerated, gradually increase allowed baked goods allowed on the diet, using dried fruit as sweeteners.
STAGE 5:
STAGE 6: • If all previous foods are well tolerated, introduce raw, peeled, ripe apple. Gradually add more raw fruit and honey.
• Carry on with previous foods. If all are well tolerated, introduce cooked apple as apple puree. Stew with a bit of water until soft, then mash with generous amount of fat. You can add a small amount of honey if desired. If it is well tolerated, you can increase the amount.
WHEN DO I MOVE STAGES? The most indicative symptoms are stomach cramps and stool changes. Let the pain and diarrhoea clear before moving to the next stage. You may need to introduce certain foods later than suggested in the programme (e.g. nuts, eggs, dairy, nightshades). Constipation is common on the intro diet, as it is low on fibre. Enemas can be helpful in that case and are recommended by Dr NCM. After the intro diet is completed and the main digestive issued are solved, you can move to the full GAPS diet.
KIDS OUR
HEAL
GAPS FOODS STAGE BY STAGE NEW FOODS ARE COLOURED IN BLUE STAGE 1: • Coconut oil • Ferments (brine only) • Fish (boiled) • Ginger root (fresh or dried in herbal tea) • Herbal teas (ginger, chamomile or mint with a little honey between meals) • Honey (raw, only small amounts, between meals) • Lamb (boiled) • Lemon (only a small piece in warm water to aid with constipation) • Meat (boiled only, beef, lamb, poultry, pork, etc.) • Shellfish (boiled, note commercial prawns in Australia contain preservatives so not GAPS legal) • Spices (salt and pepper only) • Vegetables (GAPS legal, non fibrous, fully cooked) • Vinegar (apple cider vinegar, in making broths) • Yogurt (homemade, fermented for 24 hours, start slowly to make sure it is well tolerated).
KIDS OUR
HEAL STAGE 2:
• Vegetables (GAPS legal, non fibrous, fully cooked)
• Coconut oil
• Vinegar (apple cider vinegar, in making broths)
• Eggs (raw eggs yolks. When those are tolerated add soft boiled whole eggs to soups and stews)
• Yogurt (homemade, fermented for 24 hours, start slowly to make sure it is well tolerated)
• Ferments (brine only) • Fish (boiled) • Fish (fermented) • Ghee (homemade) • Ginger root (fresh or dried in herbal tea) • Herbal teas (ginger, chamomile or mint with a little honey between meals) • Herbs (fresh, cooked in soups and casseroles) • Honey (raw, only small amounts, between meals) • Lamb (boiled) • Lemon (only a small piece in warm water to aid with constipation) • Meat (boiled only, beef, lamb, poultry, pork, etc.) • Shellfish (boiled, note commercial prawns in Australia contain preservatives so not GAPS legal) • Spices (salt and pepper only)
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HEAL STAGE 3: • Avocados (ripe, mashed in soups, start with small amounts and gradually increase) • Coconut oil • Eggs (raw eggs yolks. When those are tolerated add soft boiled whole eggs to soups and stews) • Ferments (brine only) • Fish (boiled) • Fish (fermented) • Ghee (homemade) • Ginger root (fresh or dried in herbal tea) • Herbs (fresh, cooked in soups and casseroles) • Herbal teas (ginger, chamomile or mint with a little honey between meals) • Honey (raw, only small amounts, between meals) • Lamb (boiled) • Lemon (only a small piece in warm water to aid with constipation) • Meat (boiled only, beef, lamb, poultry, pork, etc.)
• Nuts (as butter in pancakes, start with small amounts and gradually increase) • Shellfish (boiled, note commercial prawns in Australia contain preservatives so not GAPS legal) • Spices (salt and pepper only) • Vegetables (GAPS legal, including fibrous ones such as celery and cabbage, fully cooked) • Vinegar (apple cider vinegar, in making broths) • Yogurt (homemade, fermented for 24 hours, start slowly to make sure it is well tolerated)
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HEAL STAGE 4: • Avocados (ripe, mashed in soups, start with small amounts and gradually increase) • Coconut oil • Eggs (raw eggs yolks. When those are tolerated add soft boiled whole eggs to soups and stews) • Ferments (brine only) • Fish (boiled) • Fish (fermented) • Ghee (homemade)
• Meat (roasted and grilled but not barbecued, introduce and gradually increase) • Nuts (as butter in pancakes, start with small amounts and gradually increase) • Nuts (as flour in breads) • Olive oil (cold press, add to meals. Start with a few drops and gradually increase to 1-2 tablespoons per meal) • Shellfish (boiled, note commercial prawns in Australia contain preservatives so not GAPS legal) • Spices (salt and pepper only)
• Ginger root (fresh or dried in herbal tea)
• Vegetables (GAPS legal, including fibrous ones such as celery and cabbage, fully cooked)
• Herbal teas (ginger, chamomile or mint with a little honey between meals)
• Vinegar (apple cider vinegar, in making broths)
• Herbs (fresh, cooked in soups and casseroles)
• Yogurt (homemade, fermented for 24 hours, start slowly to make sure it is well tolerated).
• Honey (raw, only small amounts, between meals) • Juice (cold pressed, fresh,on empty stomach, from permitted vegetables, starting with small amounts of carrot juice gradually increasing, add other vegetables if carrot juice is well tolerated) • Lamb (boiled) • Lemon (only a small piece in warm water to aid with constipation) • Meat (boiled only, beef, lamb, poultry, pork, etc.)
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HEAL STAGE 5: • Apples (peeled, cored, fully cooked and pureed) • Avocados (ripe, mashed in soups, start with small amounts and gradually increase) • Coconut oil • Cucumber (peeled, raw, start with small amounts and gradually increase). • Eggs (raw eggs yolks. When those are tolerated add soft boiled whole eggs to soups and stews) • Ferments (brine only) • Fish (boiled) • Fish (fermented) • Ghee (homemade)
• Lettuce (softer parts, start with small amounts and gradually increase). • Meat (boiled only, beef, lamb, poultry, pork, etc.) • Meat (roasted and grilled but not barbecued, introduce and gradually increase) • Nuts (as butter in pancakes, start with small amounts and gradually increase) • Nuts (as flour in breads) • Olive oil (cold press, add to meals. Start with a few drops and gradually increase to 1-2 tablespoons per meal) • Shellfish (boiled, note commercial prawns in Australia contain preservatives so not GAPS legal) • Spices (no additives)
• Ginger root (fresh or dried in herbal tea)
• Vegetables (GAPS legal, including fibrous ones such as celery and cabbage, fully cooked)
• Herbal teas (ginger, chamomile or mint with a little honey between meals)
• Vegetables (raw, if cucumber and lettuce are well tolerated, introduce other raw vegetables gradually)
• Herbs (fresh, cooked in soups and casseroles)
• Vinegar (apple cider vinegar, in making broths)
• Honey (raw, only small amounts, between meals)
• Yogurt (homemade, fermented for 24 hours, start slowly to make sure it is well tolerated).
• Juice (if vegetable juice is well tolerated, you can include small amounts of apple, mango and pineapple to your juice. Avoid citrus) • Lamb (boiled) • Lemon (only a small piece in warm water to aid with constipation)
KIDS OUR
HEAL STAGE 6: • Apples (peeled, cored, fully cooked and pureed)
• Juice (if vegetable juice is well tolerated, you can include small amounts of apple, mango and pineapple to your juice. Avoid citrus)
• Avocados (ripe, mashed in soups, start with small amounts and gradually increase)
• Lamb (boiled)
• Coconut oil
• Lemon (only a small piece in warm water to aid with constipation)
• Coconut (introduce gradually) • Coconut milk (not canned, introduce gradually) • Cucumber (peeled, raw, start with small amounts and gradually increase). • Eggs (raw eggs yolks. When those are tolerated add soft boiled whole eggs to soups and stews) • Ferments (brine only) • Fish (boiled) • Fish (fermented) • Fruit (raw, introduce gradually in small amounts and away from meals if cooked apple was well tolerated)
• Lettuce (softer parts, start with small amounts and gradually increase). • Meat (boiled only, beef, lamb, poultry, pork, etc.) • Meat (roasted and grilled but not barbecued, introduce and gradually increase) • Nuts (as butter in pancakes, start with small amounts and gradually increase) • Nuts (as flour in breads) • Olive oil (cold press, add to meals. Start with a few drops and gradually increase to 1-2 tablespoons per meal) • Shellfish (boiled, note commercial prawns in Australia contain preservatives so not GAPS legal)
• Fruit (dried, preservative free, introduce gradually in small amounts as sweetener in baking)
• Spices (no additives)
• Ghee (homemade)
• Vegetables (GAPS legal, including fibrous ones such as celery and cabbage, fully cooked)
• Ginger root (fresh or dried in herbal tea) • Herbal teas (ginger, chamomile or mint with a little honey between meals) • Herbs (fresh, cooked in soups and casseroles) • Honey (raw, only small amounts, between meals)
• Vegetables (raw, if cucumber and lettuce are well tolerated, introduce other raw vegetables gradually) • Vinegar (apple cider vinegar, in making broths) • Yogurt (homemade, fermented for 24 hours, start slowly to make sure it is well tolerated).
KIDS OUR
HEAL STAGE 6: • Apples (peeled, cored, fully cooked and pureed)
• Juice (if vegetable juice is well tolerated, you can include small amounts of apple, mango and pineapple to your juice. Avoid citrus)
• Avocados (ripe, mashed in soups, start with small amounts and gradually increase)
• Lamb (boiled)
• Coconut oil
• Lemon (only a small piece in warm water to aid with constipation)
• Coconut (introduce gradually) • Coconut milk (not canned, introduce gradually) • Cucumber (peeled, raw, start with small amounts and gradually increase). • Eggs (raw eggs yolks. When those are tolerated add soft boiled whole eggs to soups and stews) • Ferments (brine only) • Fish (boiled) • Fish (fermented) • Fruit (raw, introduce gradually in small amounts and away from meals if cooked apple was well tolerated)
• Lettuce (softer parts, start with small amounts and gradually increase). • Meat (boiled only, beef, lamb, poultry, pork, etc.) • Meat (roasted and grilled but not barbecued, introduce and gradually increase) • Nuts (as butter in pancakes, start with small amounts and gradually increase) • Nuts (as flour in breads) • Olive oil (cold press, add to meals. Start with a few drops and gradually increase to 1-2 tablespoons per meal) • Shellfish (boiled, note commercial prawns in Australia contain preservatives so not GAPS legal)
• Fruit (dried, preservative free, introduce gradually in small amounts as sweetener in baking)
• Spices (no additives)
• Ghee (homemade)
• Vegetables (GAPS legal, including fibrous ones such as celery and cabbage, fully cooked)
• Ginger root (fresh or dried in herbal tea) • Herbal teas (ginger, chamomile or mint with a little honey between meals) • Herbs (fresh, cooked in soups and casseroles) • Honey (raw, only small amounts, between meals)
• Vegetables (raw, if cucumber and lettuce are well tolerated, introduce other raw vegetables gradually) • Vinegar (apple cider vinegar, in making broths) • Yogurt (homemade, fermented for 24 hours, start slowly to make sure it is well tolerated).
KIDS OUR
HEAL
FULL GAPS:
• Herbs (fresh, cooked in soups and casseroles)
• Apples (peeled, cored, fully cooked and pureed)
• Honey (raw, only small amounts, between meals)
• Avocados (ripe, mashed in soups, start with small amounts and gradually increase)
• Juice (if vegetable juice is well tolerated, you can include small amounts of apple, mango and pineapple to your juice. Avoid citrus)
• Baking soda (only pure bicarb soda) • Beans (if tolerated, white, lima, prepared according to GAPS guidelines. Introduce slowly as many do not tolerate legumes well) • Cheese (GAPS legal, if tolerating dairy) • Citrus fruit (introduce slowly as many do not tolerate citrus well) • Coconut oil • Coconut (introduce gradually)
• Lamb (boiled) • Lemon (only a small piece in warm water to aid with constipation) • Lettuce (softer parts, start with small amounts and gradually increase). • Meat (boiled only, beef, lamb, poultry, pork, etc.) • Meat (roasted and grilled but not barbecued, introduce and gradually increase)
• Coconut milk (not canned, introduce gradually)
• Nuts (as butter in pancakes, start with small amounts and gradually increase)
• Cucumber (peeled, raw, start with small amounts and gradually increase).
• Nuts (as flour in breads)
• Eggs (raw eggs yolks. When those are tolerated add soft boiled whole eggs to soups and stews)
• Olive oil (cold press, add to meals. Start with a few drops and gradually increase to 1-2 tablespoons per meal)
• Ferments (brine only)
• Peanuts (soaked and dried is best)
• Fish (boiled)
• Peas (dried and split, prepared according to GAPS guidelines)
• Fruit (raw, introduce gradually in small amounts and away from meals if cooked apple was well tolerated)
• Shellfish (boiled, note commercial prawns in Australia contain preservatives so not GAPS legal)
• Fruit (dried, preservative free, introduce gradually in small amounts as sweetener in baking)
• Spices (no additives)
• Ghee (homemade)
• Vegetables (raw, if cucumber and lettuce are well tolerated, introduce other raw vegetables gradually)
• Ginger root (fresh or dried in herbal tea)
• Vinegar (apple cider vinegar, in making broths)
• Herbal teas (ginger, chamomile or mint with a little honey between meals)
• Yogurt (homemade, fermented for 24 hours, start slowly to make sure it is well tolerated).
