1

Contents

GAPS Orientation .............................................................................................................................. 3

GAPS Protocol ...................................................................................................................... 3

An overview of foods to avoid on the GAPS Diet: ............................................................... 3

My GAPS Preparation Check List ........................................................................................... 4

After the Introduction Diet is complete .............................................................................. 4

Introducing GAPS Meals ..................................................................................................... 5

Planning Your Start Date .................................................................................................... 5

Implement the Introduction Diet ....................................................................................... 5

Considerations ..................................................................................................................... 5

The Introduction Diet ................................................................................................................ 6

STAGE ONE......................................................................................................................... 6

Homemade Meat or Fish Stock ............................................................................................... 6

Home Made Soup ...................................................................................................................... 6

Probiotic Foods: Vegetable & Dairy Ferments ...................................................................... 7

Sauerkraut & Fermented Vegies (only homemade) ............................................................. 7

Whey, Sour Cream, Yoghurt & Kefir ....................................................................................... 7

Tea Beverages ............................................................................................................................. 8

Water ........................................................................................................................................... 8

STAGE TWO ........................................................................................................................ 8

Eggs.............................................................................................................................................. 8

Stews and Casseroles made with both meat and vegetables ............................................... 9

Fermented Fish .......................................................................................................................... 9

Introduce Homemade Ghee ..................................................................................................... 9

STAGE THREE ...................................................................................................................10

Ripe Avocado ............................................................................................................................ 10

Pancakes ................................................................................................................................... 10

Eggs: Fried or Scrambled with vegetables ........................................................................... 10

 2

STAGE FOUR ..................................................................................................................... 11

Meats cooked by Roasting or Grilling................................................................................... 11

Cold Pressed Extra Virgin Olive Oil (preferably organic) .................................................. 11

Fresh Pressed Juicing ............................................................................................................. 11

Baked Bread made from Nuts or Seeds ................................................................................ 11

STAGE FIVE ....................................................................................................................... 12

Pureed Apple ............................................................................................................................ 12

Raw Vegetables ........................................................................................................................ 12

More Juicing............................................................................................................................. 12

STAGE SIX ............................................................................................................................... 13

Raw Fruit and Honey .............................................................................................................. 13

Baking Cakes and other Sweets ............................................................................................. 13

SUPPLEMENTS .......................................................................................................................... 13

GAPS Shopping List ........................................................................................................................ 14

More templates and resources for GAPS ..................................................................................... 15

GAPS Orientation 3

GAPS Protocol
The GAPS Protocol is a three part program

1. Diet & Nutrition

2. Supplementation
3. Detoxification

The GAPS protocol is designed to heal the gut lining, restore the gut with beneficial
bacteria and relieve the body of an excess toxic load. The GAPS protocol emphasises Diet
& Nutrition as the most important component of the program, supported by specific
supplements with an emphasis on detoxification and avoidance of exposure to
environmental toxins. Strict adherence to the Program requires persistence, perseverance
and 100% commitment because complete healing can take up to 2 years. Some people
may be able to complete the program sooner and others may require more time than this.
The healing timeframe is individual and dependent upon your current state of health and
compliance with maintaining the set program.

An overview of foods to avoid on the GAPS Diet:

All grains and anything made from them: Wheat, rye, rice, oats, corn, maize,
sorghum, barley, buckwheat, millet, spelt, triticale, bulger, tapioca, quinoa, cous-cous
(some of them are not strictly grains but commonly react as such. This removes starch and
gluten from the diet.

All starchy vegetables and anything made out of them: Potato, yams, sweet
potato, parsnip, swede, Jerusalem artichoke, cassava, arrowroot and taro.

Sugar and anything that contains it.

Starchy beans and peas: soybeans, mungbeans, garbanzo beans, bean sprouts, chick
peas, faba beans.

Lactose and anything that contains it: fluid or dried milk of any kind, commercial
yoghurt, buttermilk, The GAPS book will provide a more detailed list of the allowable and
non allowable GAPS food. Do not make the mistake in selecting the foods you like whilst
avoiding the foods you don‟t like from the list. It is important to maximise the benefits
derived from the diet by consuming the staple foods referred to below.

Whether to start the GAPS introduction diet or the full GAPS Diet:

The introduction diet is designed for people who suffer with diarrhoea, food allergies
and intolerances (which is most people who come to GAPS) and in some cases of
stubborn constipation but enemas MUST accompany constipation or it will be toxic for
the whole body (refer to ‘Constipation and the Emphasis on Enemas for GAPS’ in the
GAPS Companion & read Constipation in the GAPS Book’)
My GAPS Preparation Check List 4

□ Source Organic Suppliers and Health Food Stores

□ Read through all material
□ Order and Purchase GAPS Supplements
□ Make Sauerkraut, yoghurt & whey so that it is ready for when you start.
HINT: Ferment your yoghurt for 24 hours or longer between 40° C - 45° C. Make
sure your yoghurt maker has the capacity to ferment this long.

□ Buy Kitchen Item Supplies

□ Buy Pantry Supplies
□ Replace chemical cleaning agents & personal care items with safer alternatives
□ Buy Food Supplies for GAPS Meals
□ Make your own Animal Cooking Fats and order Butcher Soup Bones
□ Practice cooking some GAPS meals
□ Introduce GAPS Meals
□ START the Introduction Diet
For a comprehensive orientation checklist of supplies, preparations and resources, please read
„The GAPS Companion‟.

Your Notes:
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After the Introduction Diet is complete

After Stage 6 you can move onto the full GAPS diet for approximately 2 – 2.5 years,
depending on the severity of your condition. See the GAPS Book for the Full GAPS Diet.
 5
Introducing GAPS Meals
Commence by exploring the GAPS recipes so that you can become familiar with them. You
can adopt the following approach if you like or you can prepare and start with the
introduction stages. Make sure you have all your condiments like dripping, sauerkraut,
ghee, yoghurt and whey made before you start.

 Start by eating one gaps meal a day

 Then 2 gaps meals a day (when you are ready)
 Then 3 gaps meals a day
 Then include snacks and all beverages
 And then you are on your way

Planning Your Start Date

Plan a date that will prepare you to spend most of your time at home resting for two weeks.

It is a good idea to spend a week at home when starting the introductory stages and stock
up on DVDs as the GAPS patient may need some rest.

Implement the Introduction Diet

By now you should be ready to start. Progress through the introduction stages is always
easier to achieve when family support is provided. We recommend most people start with
the Introduction Diet.

Considerations
Diarrhoea

If a person has diarrhoea or ulcerative colitis for example, they will need to remain in stage
one or two longer. When diarrhoea goes away and stools begin to firm up, you may begin
to move onto the next stage. Progress slowly, introducing one new food at a time and
backing off from that food if diarrhoea returns. Please refer to the legal GAPS Steps for
diarrhoea in the chapter: “Constipation and the emphasis on enemas” in „The GAPS
Companion‟.

For those without diarrhoea, the patient can move through the first two stages quite
quickly (in a few days), however due to the low fibre content in the meals, constipation
may result.

Constipation

When a person is prone to constipation, they should not spend too long in the first two
stages. A day or two in each stage will suffice and then more time can be spent in stage
three to gain further benefits and better monitor their next move. Stage three provides all
the staple foods required to optimise the healing of the gut wall so it is ok to spend more
time here such as a week or a month or more, however it is important to monitor your
stools and make appropriate adjustments to manage constipation if it continues.
 6

GAPS™ Introduction Diet Revised by Linda Paterson

The Introduction Diet

STAGE ONE FOODS
STAGE ONE 1. Homemade Meat or Fish Stock
2. Homemade Soup
The Introduction diet: The following food should be implemented in stage one and nothing 3. Probiotic Foods
else (unless otherwise specified due to ABA intervention modifications that apply the least •Juice from sauerkraut or
restrictive alternative): Refer to ‘The GAPS Companion’ for fussy eaters: ABA strategies, fermented vegetables first - then
tools and templates. followed by sauerkraut cabbage
•Whey dripped from yoghurt
first, then followed by sour cream
Homemade Meat or Fish Stock (cultured from yoghurt and fresh
The recipe for the meat or fish stock is provided in the GAPS Companion ‘GAPS Recipes - cream), yoghurt and then kefir
Healing Foods section’ & the GAPS book. You may purchase freezer safe mason jars to 4. Ginger tea, mint tea or camomile tea
store your stock in the freezer.
www.gapsaustralia.com.au
Intervention instructions: Drink warm meat stock (heated on the stove only) all day
with all meals and in-between meals. Gradually add Probiotic foods to every cup of stock SUPPLEMENTS
(see below) Avoid taking any supplements in
stage one to assist keeping the die off
Points reaction to a minimum. Supplements
 You will notice a fine film of fat on the top of the stock which is essential for your can be introduced gradually when the
patient to consume to speed up the healing process. Be sure to add naturally initial Detox/die off symptoms have
produced gelatine derived from gelatinous meats around joints and bones. Gelatine settled on the intro diet. This will
is famous for its digestive healing powers and can be produced from chickens feet, usually occur around day 10. Some
pig‟s trotters, hooves and pigs ears. Do not buy commercial sachets of gelatine for very sensitive people will need to wait
this. longer, especially for people with
seizures or chronic fatigue. Be sure to
 The gelatinous soft tissues around the bones and the bone marrow provide some of
follow the guidelines when
the best healing remedies for the gut lining and the immune system and must be introducing the supplements and
consumed with every meal. build the dose up slowly.
 Salt can be added for flavour. Avoid regular table salt. Himalayan Crystal Salt and In extreme cases of profuse watery
Celtic Sea Salt are best. diarrhoea; exclude vegetables, drink
 Paper wax straws can assist in encouraging children to drink the stock however, warm meat stock with Probiotic foods
ABA strategies will be the driving force for fussy eaters. (preferably whey or yoghurt) & eat well
cooked gelatinous meats. Raw egg
Home Made Soup yolks should be added in small
progressive amounts. Do not rush with
The recipe for the homemade soup is provided in the GAPS Companion ‘GAPS Recipes re-introducing the vegetables because
Healing Foods section’ & the GAPS book. Intervention instructions: Consume the meat an inflamed gut wall cannot tolerate,
and vegetable soup all day with all meals and in-between meals. Gradually add Probiotic even the smallest amount of fibre. The
foods to every bowl of soup (see below) sauerkraut juice may be well tolerated
but exclude the sauerkraut cabbage
Points until diarrhoea has gone.
 You may add a spoonful of cooked ground liver to the soup (cooking whole pieces Progression: Those without serious
of liver in stock and processing it in the food processor will allow you to place meal digestive problems and food
portions into ice cube trays). You can add a frozen liver cube when heating the intolerances can move through each
soup each day. stage quickly. Depending on the
 It is important to consume bone marrow extracted from the bones when making severity of your patient‟s condition,
the stock. This can be blended after extraction when still warm and eaten as is or progression will be dependent upon
added to soups. You may also freeze them into ice cube portions. the patient‟s symptoms and reactions
to the healing process. Some people
 You can blend the soup to make it heartier and easier for children to consume or
may move from stage one after a few
serve it as is.
days but then find that they need to
 When the GAPS Homemade soup is well tolerated you may try some of the other spend longer in stage two or three.
soups outlined in the GAPS book as follows; Whether you move to the next stage or
► The basic soup recipe take a step back, will be determined by
► A spring nettle soup the improvement or regression of
► Russian Borsch symptoms. These symptoms will be
► Fish Soup individual and will generally show
► Meatball soup themselves by getting worse before
they get better in the early stages.
IMPORTANT NOTE: The Introduction Diet is low in fibre. Therefore it is important to Please refer to „Detox and Retracing‟ in
address constipation if it occurs – refer to relevant pages in the „GAPS Companion‟ for the „The GAPS Companion‟.
GAPS legal steps for Constipation and Diarrhoea.
 7

Probiotic Foods: are essential to

STAGE ONE continued
introduce right from the beginning.
Dairy: Dr Natasha advises that her
Probiotic Foods: Vegetable & Dairy Ferments clinical experience shows that most
The recipe for the following Probiotic foods are provided in the GAPS Companion ‘GAPS people (90%) can tolerate well
Recipes - Healing Foods section’ & the GAPS book. fermented homemade whey and
yoghurt right from the beginning in
Fermented foods are Probiotic foods and when introduced, will provide their own die off the introduction stages.
reaction. To help minimise these reactions, be sure to introduce the Probiotic foods slowly How do I know if I am ready for
and gradually (whether they be vegetable or dairy based). dairy? If you observe any kind of
regression, reduced eye contact, self
Make sure that the meat stock or soup is not too hot when adding any of the Probiotic harming, aggression, stimulation, sleep
foods because this will kill the good Probiotic bacteria. The general rule is; if you can put disturbance, hyperactivity, worsening
your finger in it and it does not burn, then the Probiotic food can tolerate the heat. It is of allergies, eczema or additional
best to add it just before you are about to consume it. behaviour outbursts, then this would
indicate that the person may not be
ready to introduce this food yet and
Sauerkraut & Fermented Vegies (only homemade) that more healing time is required.
► Sauerkraut *Sensitivity Test: If you suspect a real
► Vegetable Medley allergy (which can be dangerous) to
► Fermented Vegetables any particular food before introducing
► Beet Kvass (A good blood tonic and assists constipation. Avoid if diarrhoea is present). it, do the „sensitivity test‟ first. Take
one drop of the food in question (if
Intervention instructions: Start with adding the juice from your homemade the food is solid, mash and mix with a
sauerkraut into the meat stock. Do not consume the cabbage yet as it is too fibrous bit of water) and place in on the inside
of the wrist of the patient at bed time.
(especially for those with diarrhoea).
Let the drop dry on the skin and let
your patient go to sleep. Check the
1. Start from 1-2 teaspoons a day for 2-5 days (sometimes longer for sensitive people)
spot in the morning and if you see an
2.Then 3-4 teaspoons a day for 2-5 days and so on until you have a few teaspoons of
angry red reaction, then avoid that
sauerkraut juice in every cup of soup and meat stock. food for a few weeks and then try
3. Then start to add the sauerkraut cabbage itself to the soup starting with a teaspoon at a again. If there is no reaction, then go
time and work up to two tablespoons with the first mouthfuls of every main meal. ahead and introduce it gradually
starting from a small amount.
Points Dairy Free Kefir: If like some, you
 The juice from sauerkraut will provide beneficial probiotic bacteria and assist in have concerns with introducing dairy
restoring normal stomach acid production. too soon, try buying some young
 Then start introducing the juice from other fermented vegetables named above. green coconuts and make some
 You may use the juice from other fermented vegetables if you are unable to have homemade coconut kefir (this can be
introduced in stage 3 when die of
sauerkraut or its juice.
symptoms have settled but start with
tiny amounts.
Whey, Sour Cream, Yoghurt & Kefir
Constipation should not be ignored:
GAPS clinical experience has shown that most people can tolerate fermented dairy right If your patient has not moved their
from the beginning, however some cannot and the „sensitivity test‟ (shown in the sidebar) bowels for more than 36 hours, it is
is recommended first. If there is no reaction to the sensitivity test, you may proceed with essential to conduct an enema (refer to
the following interventions. the Constipation chapter in the GAPS
book & read the paper on
Intervention instructions: Start by introducing whey from your homemade yoghurt „Constipation & the Emphasis on
or sour cream (dripping will remove dairy proteins). Enemas for GAPS‟ in the GAPS
Companion, Appendix A. Enemas help
1. Do the „Sensitivity Test‟ first. to detoxify the body and can help
alleviate the early signs of a seizure
2. If no reaction to the „Sensitivity Test‟, start with one teaspoon of whey added to the soup
building up.
or meat stock for 3-5 days, then 2 teaspoons a day and so on until your patient is having
half a cup of whey per day with meals. Epsom Salts: Magnesium and
Sulphate baths assist in reducing the
3. Then try to add one teaspoon of homemade 24hour fermented sour cream each day
toxic load during the
(without dripping) and gradually increase the amount.
detox/introduction stages. Refer to the
4. When sour cream is tolerated, you can try yoghurt, followed by kefir. GAPS Hand book appendix for further
 Important: Be sure to make modifications to introducing the above mentioned reading.
dairy to accommodate constipation or diarrhoea because they both require a
If you run out of sauerkraut juice on
different approach. (refer to the chapter „Constipation and the emphasis on the introduction diet: Fresh press
enemas for GAPS legal steps for constipation and diarrhoea. some cabbage to make one litre of
 Kefir produces a stronger die off reaction and this is why yoghurt is introduced cabbage juice and add either a cup of
first. whey dripped from your yoghurt or
kefir or use some yoghurt starter.
 For those who react to dairy (usually 10% of people) refer to the „Dairy
Ferment the juice on the bench for 24 –
Introduction Structure‟ in the GAPS book and read „When do I introduce dairy?‟
48 hours at room temperature and you
in the „GAPS Companion‟. will notice it will become slightly
 All fermented dairy should be fermented for a minimum of 24 hours. carbonated or effervescent.
 8

STAGE ONE continued Ginger Tea: Ginger is well known for

Note: Stage one foods may be eaten together as soup or separately displayed as well its relief of pain and inflammation and
assists in soothing the digestive tract,
cooked vegetables and meats on a plate accompanied by drinking stock.
reduces flatulence and eases
symptoms of nausea.
Tea Beverages
The recipe or instructions for the following tea beverages are provided in the GAPS Mint Tea: Mint has some interesting
Companion ‘GAPS Recipes - Healing Foods section’ & the GAPS book. healing properties associated with
settling a nervous tummy and ability to
You may make your patient the following homemade (organic preferably) tea beverages slow down the growth of harmful
bacteria and fungi. The most
with a teaspoon of organic cold extracted honey.
interesting aspect is its well
documented anti-fungal properties
► Ginger tea
which are suggested to play a part in
► Mint tea
the treatment of asthma.
► Camomile tea
Camomile Tea: The camomile flower
Water has been used for its health giving
properties for centuries to help
Water can be consumed in between meals but must be at room temperature and never
alleviate conditions such as sleep
consumed cold because it can irritate an already inflamed gut. Filtered or mineral water is disorders, skin conditions, IBS, PMS and
best. There are no recommended litres, just drink when you are thirsty. menstrual cramps, migraines and
anxiety associated stress.

STAGE TWO
STAGE TWO FOODS
Continue with the previous staple foods from stage one;
1. Introduce eggs
≈ Soups with bone marrow and liver
≈ Boiled meats or fish & other soft tissues off the bone (gelatinous & fatty parts) 2. Stews and Casseroles
≈ Keep drinking the meat stock and ginger tea 3. Fermented Fish
4. Homemade Ghee
Continue to add and progressively increase Probiotic foods into every cup of
meat stock and bowl of soup; www.gapsaustralia.com.au
≈ Introduce Sour Cream, Yoghurt or Kefir or continue with the gradual increase
In cases of stubborn constipation:
of whey if you are not up to half a cup a day yet. Introduce juicing earlier in stage 2
≈ Juice from sauerkraut or juice from fermented vegetables or vegetable medley (rather than stage 4) first thing in the
with every main meal morning. Start with carrot juice diluted in
water and take some Cod Liver Oil at the
same time. Many cases of constipation
are due to poor bile production and this
Eggs
is why we add the juice which will
stimulate bile production. Fats in the
Intervention instructions: Gradually add raw organic egg yolks to every bowl of soup food do not digest well when there is
and every cup of meat stock using the following method; insufficient bile production and as a
result, they react with salts and form
soap in the gut causing constipation.
1. Start from adding one egg yolk a day to a bowl of soup, followed by a gradual increase in
The removal of dairy may also assist with
adding an additional egg each day until your patient has an egg yolk with every bowl of this.
soup.
2. When egg yolks are well tolerated add soft boiled eggs to the soup instead of the yolk, *The soups and meat stocks are staple
making sure the yolk remains runny and the whites are well cooked. foods and must be consumed every day
over the next 2 – 2.5 years
Points
Eggs: Eggs are one of the easiest foods
 The gradual increase of eggs may be slower for some individuals than others and
to digest. Raw eggs absorb almost 100%
if symptoms of diarrhoea return, this would indicate that they are not ready for without needing digestion. Egg yolk is
this food and need to stop and try again in another week or so. best and provides essential amino acids,
 Organic free range eggs are best (B1, B2 B6 B12, A, D & Biotin), essential
 If you have any concerns about egg allergies, be sure to do the sensitivity test fatty acids, lots of zinc, magnesium and
first. other nutrients. B12 is essential in
normal development of the nervous
 Egg yolks, particularly uncooked provide the best source of cholin which is a
system & immunity.
building block for a neurotransmitter called acethylcholin which the brain needs
for cognitive learning processes and memory. Cholin is often prescribed to people Supplements: If die off symptoms have
with liver problems, memory loss or neurological damage. subsided, you may start to methodically
 Majority of GAPS patients are deficient in B12 (anaemic) therefore emphasising introduce the GAPS Supplements
the need for egg yolks. gradually.
 9

STAGE TWO continued Introducing new food: If and when

you introduce a new food, your
Stews and Casseroles made with both meat and vegetables patients symptoms of diarrhoea return
or pain or any other digestive
The recipe for the following stews and casseroles are provided in the ‘GAPS Companion
symptom is experienced then wait a
Recipes - Healing Foods section’ & the Italian meat casserole is suggested in the GAPS week and try again after some more
book as the best and easiest option to start with. healing has taken place because this
indicates that they are not ready for
Casseroles & Stews examples below this food.
Fish: When selecting fish, choose fatty
Italian Meat Casserole (GAPS Book) POPULAR for any met joint variety fish like mackerel or salmon and not
large fish or farmed. Look at the GAPS
GAPS Staple Casserole (GAPS Companion) Australia website for a true wild salmon
supplier (NOT FARMED)!
Osso Buco (GAPS Companion - Healing Foods section)
Sauerkraut: Be sure to provide
Meat Jelly Slice & Fermented Vegetables (GAPS Companion) enough sauerkraut juice to help
stimulate digestion.
Chicken or turkey leg Casserole (GAPS Book)
Butter and ghee provide many
Intervention instructions: Select an approved casserole or stew from the above valuable nutritional benefits that GAPS
sources or similar and introduce them as a main meal. The recipe guide will provide you adults and children should not avoid
with some hints with variety. Be sure to continue with at least 3 bowls of soup and stock forever unless there is a true allergy.
each day. You may need to reduce the soup serving when introducing the next meal if Butter and ghee provide Arachidonic
Acid (AA) which makes up 12% of the
served together.
brains fat and GAPS adults and
children are deficient in it.
Points Furthermore butter and ghee provide
 The fat content of these meals need to be quite high: the more fresh animal fats additional important fatty acids,
your patient consumes the faster the recovery. vitamins A, D, E, beta-carotene and
other nutrients that are easy to digest.
 Be sure to add fermented vegetables with every serving. Ghee virtually contains no milk
 Avoid spices at this stage and only use herbs, salt, and bay leaves. proteins or lactose and is generally
 This meal is easy to cook and provides you with a variety of options to choose well tolerated.
from. If you make a large batch, this meal is easily frozen and can be defrosted
and heated in a glass Pyrex dish with a glass lid in the oven. Cooking several of Yoghurt & Kefir: Fermented dairy,
these meals and freezing them will allow you to have a break in the kitchen.
especially kefir are vital components to
GAPS (if you do not have a true allergy)
Fermented Fish so do not be afraid to re-introduce it
and try again before deciding to give
The recipe for fermented fish is provided in the ‘GAPS Companion Recipes - Healing up on it all together. Kefir alone has
Foods section’ & the gaps.me website. over 30 different beneficial strains of
good bacteria, including a variety of
yeast killing bacteria essential for yeast
Intervention instructions: Introduce Fermented fish or Swedish gravlax starting with
overgrowth.
one piece a day and gradually increase. Serve with well cooked vegetables or fermented
vegetables.
High Vitamin Butter Oil: when you
Points have successfully introduced Ghee you
 Start by fermenting a small amount until it is well tolerated because it will only may start to add X Factor Gold: High
last a few days in the fridge after fermentation is complete. Vitamin Butter oil when you
supplement your Fermented Cod Liver
Oil.
Introduce Homemade Ghee
Fermentation is a means of
The recipe for ghee is provided in the ‘GAPS Companion Recipes - Healing Foods section’ preservation and was the only means
& the GAPS book. to store foods before refrigeration and
the introduction of artificial
Intervention instructions: Now you may introduce homemade Ghee using the preservatives. Fermentation increases
following method (even if you have not introduced other fermented dairy products). bioavailability and digestibility.
Nutritional content is increased when
Do the sensitivity test first food becomes more bio-available
If no reaction to the sensitivity test, start with one teaspoon a day and gradually increase through fermentation.
the amount each day until you are regularly adding it to meals or cooking with it. Add the
ghee to your soups and meals. When it is well tolerated, be extremely generous with the
amount you use.

Points
 Ghee is virtually casein and lactose free and most GAPS people can tolerate it
very well regardless of cases experiencing constipation or diarrhoea.
 10

STAGE THREE
STAGE THREE FOODS

1.Ripe Avocado
Continue with the previous staple foods
2.Pancakes
Continue to progressively increase Probiotic foods into every cup of meat 3.Fried or scrambled eggs
stock and bowl of soup; 4.Sauerkraut and fermented vegetables
≈ Increase Yoghurt or Kefir
≈ Start to introduce the sauerkraut cabbage and fermented vegetables. Start from www.gapsaustralia.com.au
a small amount and gradually increase to 1-2 tablespoons of sauerkraut or
vegetables with every main meal. Avocados contain oleic acid, a
monounsaturated fat. Avocado is the
☞ Most people are ready to start introducing the GAPS Supplements at this stage. first fruit to be introduced when doing
the introduction diet. Avocado makes
Please refer to the end of this paper as to what order to introduce them. for a lovely spread on nut/seed breads,
can be added to salads, creates a
nourishing dip and mixes well in soups.
Ripe Avocado
Fruit & Honey: Avoid fruit and honey
in the early stages because they may
Intervention instructions: Add ripe avocado mashed into soups. Start from 1 – 3 encourage the growth of Candida
teaspoons and gradually increase the amount. Albicans in the gut. Candida alone
creates toxins strong enough to
suppress the production of stomach
acid.
Pancakes
Protein and Vegetables: Try to make
The recipe for pancakes is provided in the recipe guide ‘GAPS Healing Foods’ & the GAPS every attempt to ensure that protein
Book. foods (such as eggs and meats) are
always consumed with vegetables.
Intervention instructions: add pancakes, starting from one pancake a day and
gradually increase the amount. Nuts: The introduction diet aims to
heal the gut lining first, before adding
Points the nuts. If you find that you are still a
 Take care not to burn them little sensitive you can leave the nuts
 If you are cautious in introducing nuts at this stage, you may find and alternative out for a few weeks and try again in a
recipe in „The GAPS Companion. couple of weeks to re-introduce them
slowly. Nuts (especially almonds) are a
good source of calcium. It is advisable
to soak the nuts for 12 – 24 hours first
Eggs: Fried or Scrambled with vegetables so that they are easier to digest.
Soaking also inactivates the enzyme
Intervention instructions: Gently fry or scramble eggs with plenty of ghee, dripping, inhibitors contained in nuts with brown
skins like almonds. Some people go a
lard or coconut oil.
step further and peel the almonds after
soaking. This is called blanched nuts
Points and is easy if you place them in boiling
 Serve with avocado (if well tolerated) and cooked vegetables. water for ten minutes then pinch them
 Add 3 tablespoons of duck dripping (or other) to the pan and sauté some onion and the nut slips right out of its skin.
quarters until soft; sweet and translucent (do not burn). You may cook them for Make sure that your nuts are raw and
20-30 minutes on low heat covered. organic to avoid any dangerous
 Try to eat eggs in a variety of ways and remember that eggs are best when the egg chemicals. GAPS children and adults
have an already existing toxic overload
yolk is runny and whites are well cooked.
and we do not want to add to it.
 Eggs are full of protein and should always be accompanied by alkaline foods.
 You can explore and make an omelette with the eggs and vegetables/onions etc.
Oxalates & Salicylates: For
 The notion that eggs cause heart disease is a myth and this has been proven in
individuals who are extremely sensitive
many studies. If you have concerns with this: read Dr Natasha Campbell- to oxalates, nuts may need to be
McBride‟s second book „Put your heart in your mouth‟. introduced much later. Some people
with severe food sensitivities may need
to select vegetables low in salicylates
also. “The GAPS Companion” provides
a full list of GAPS foods that correlate
with high and low Oxalates and
Salicylates.
 11

STAGE FOUR
STAGE FOUR FOODS
1. Roast and Grilled Meats
Continue with the previous staple foods
2. Extra Virgin, Cold Pressed Organic
olive oil
3. Freshly pressed Juices
Meats cooked by Roasting or Grilling 4. Bread made from ground nuts or
seeds
General recipe provided in the ‘GAPS Companion Recipes - Healing Foods section’
www.gapsaustralia.com.au
Intervention instructions: Gradually add meats cooked by roasting or grilling (but not
Roasting and Grilling: Meats that are
fried yet). Combine the meats with cooked vegetables and fermented vegetables or
roasted and grilled should be
sauerkraut.
consumed in moderation because they
do require a little more work to digest.
Points
 Avoid burnt or browned parts because these will provide extra work to digest. Olive Oil: Cold Pressed extra virgin
Olive Oil has shown to improve brain
cell maturation and function. It‟s
Cold Pressed Extra Virgin Olive Oil (preferably organic) benefits go beyond the strengthening
of the immune system and include its
Intervention instructions: Gradually start to add the olive oil to the meals. anti-inflammatory effects, antioxidant
activity, stimulation of pancreatic
1. Start from a few drops per meal enzymes, antibacterial and antiviral
2.Gradually increase the amount to 1 – 2 tablespoons per meal properties and the list goes on. It‟s
most important and impressive aspect
Points is it‟s minor components listed on p.
 Avoid olive oil if you are experiencing diarrhoea 182 in the GAPS book. This is why we
 Introduce olive oil earlier in stage two if you are prone to constipation do not want to cook with it, because
heat will destroy them.

Fresh Pressed Juicing Store the olive oil in the fridge and
Intervention instructions: Introduce fresh pressed juices using the following method. keep away from light, heat and oxygen.
Cooking with olive oil should be
1. Juice half a carrot and dilute a few spoonfuls of the carrot juice with water (room avoided because the heat destroys a
temperature or warmed). Make sure the juice is clear and well filtered. lot of the vitamins, antioxidants and
2. Drink the juice slowly and gradually increase to a full cup a day. 3. other nutritious substances and
When this is well tolerated, add juice from celery, lettuce and fresh mint leaves. changes some unsaturated fatty acids
into harmful Tran‟s fats.
Points
Juicing: The digestive system virtually
has no work to do in digesting juices;
 You may add sour cream (cream fraiche), yoghurt or kefir to the juice because the
they get absorbed within 20 to 25
fat content will help keep the blood sugar at a normal level. minutes providing the body with
 Juicing is best consumed on an empty stomach 20 – 25 minutes before food and concentrated amounts of nutrients.
2 – 2 ½ hours after a meal. Juicing is a time proven way to detoxify
 Adding Black Elderberries to your juicing will provide you with strong immune heavy metals and other poisons
support (1-2 tablespoons of berries in your juice for a family of four) without harsh side affect‟s or
 Juicing may be introduced earlier in stage 2 if you are prone to constipation. complications. Juicing should be
considered as a natural supplement.
Whilst juicing provides the body with
Baked Bread made from Nuts or Seeds wonderful nutrients and naturally
chelates heavy metals, it does not feed
The recipe for bread is provided in the recipe guide ‘GAPS Healing Foods’ & the GAPS the body and should not replace a
Book p.142. meal. The‟ Champion Juicer‟ has
proven to be very GAPS user friendly.
Intervention instructions: Try to bake some bread made from almond meal or other
Almond flour: You can make your
nuts or seeds ground into flour consistency. Start with one small piece of bread a day and
own almond flour or buy your own
gradually increase the amount.
from selected health foods stores. If
buying almond meal, be sure to check
Points if it has gone rancid. This is
determined by colour. You want to
 Almond meal burns easily and must be cooked at a low temperature. make sure it is a light creamy colour. If
 Baking with almond flour and other nut and seed alternatives produces a heavier you notice it to be oily with a dark
and coarser bread and therefore does not rise like wheat fours. yellow, tan or brown colour, this will
indicate that it has gone rancid.

Onion is particularly good for the

digestive system and the immune
system.
 12

STAGE FIVE STAGE FIVE FOODS

1. Apple puree (if you are having fruit
this early)
Continue with the previous staple foods 2. New Juicing Recipes
3. Raw Vegetables: Raw vegetables
*IMPORTANT: Many people choose to avoid introducing fruit at this stage so that they should not be introduced until diarrhoea
can optimise their chances in controlling Candida Yeast overgrowth. It is difficult to get has cleared. Be sure to drizzle olive oil
Candida under control in the body, and requires a two facet approach: 1. Avoiding fruit over your raw vegetables.
and cooked honey for approximately 6 months. 2. adding good yeasts to the diet like kefir
and S. Boulardii. People can continue through the stages without introducing fruit and www.gapsaustralia.com.au
when it comes time to introduce it they can start with pureed apple and berries
Fats: It is crucial for gaps children and
(cranberries are a good start). adults to consume plenty of natural fats.
Many clinical studies have shown that
proteins from meats need to be
Pureed Apple consumed with its fats in order to be
properly digested and utilised by the
body. It is encouraged to eat the fat off
This recipe is provided in the ‘GAPS Companion Recipes - Healing Foods section’ the meat or the skin of the chicken. Pour
plenty of cold pressed extra virgin olive
Intervention instructions: If all the previous foods are well tolerated, try cooking and oil over the meal and supplement with
pureeing some apple with a tablespoon of added fat (lard, ghee or coconut oil). good quality Cod Liver Oils, Fish Oils and
nut/seed oils. Avoid all commercially
1. Start with a few tablespoons a day. available cooking oils and fats like
2. Watch for any reactions and if no reactions, increase the amount. margarine and butter replacements.
Points Fats are important because the brain
and the nervous system are largely made
 Stewed apples can be added to yoghurt and kefir. Adding fats like kefir and ghee up of fats and fat are the preferred
or lard will also assist in stabilising the blood sugar levels. source of energy in the human body.
 Some people wait longer between 4 – 6 months before introducing fruit to help
manage yeast overgrowth. If this is the case, you can skip introducing pureed FAT FACTS:
apple for now and return to it when you are ready, followed by berries like * Consuming fats like coconut oil,
raspberries and cranberries. reduces food cravings.
* A good supply of fats in the body
stimulates bile production and secreting
Raw Vegetables bile is the natural way for the liver to rid
Intervention instructions: Start to add raw vegetables starting from the following: itself of toxins. The bulk of detoxification
occurs in the liver. Allowing the liver to
1. Softer parts of lettuce and cucumber drain by using liberal amounts of olive oil
and lemon juice will help the patient to
2. When the above two vegetables are well tolerated, start adding other raw
detoxify faster.
vegetables such as carrot, tomato, onion, cabbage, capsicum, celery etc.
Points Cooking Fats:
 Monitor stools: If diarrhoea returns, your patient is not ready for this food. Lard from Pork
 Make a salad and drizzle olive oil over the top. Suet from Beef or Lamb tallow
Dripping from Duck, Chicken or Goose
Butter and Ghee
More Juicing
Suggested Juicing Recipes are located in the ‘GAPS Companion Recipes - Healing Foods Baking Fats: Extra
section’ and in the GAPS book Virgin Coconut Oil Palm
Oil
Intervention instructions: If the juice made from carrots, lettuce, celery and mint
Non Cooking Fats: Extra
leaves are well tolerated, you can try adding the following fruit to it; Virgin Cold Pressed Olive Oil
Nut & Seed Oils Extra Virgin Cold Pressed
1. Apple, pineapple and mango (avoid citrus fruits at this stage) with a 2:1 omega 3-6 ratio

Points Choose ORGANIC where ever possible

 Remember to try and drink the juice on an empty stomach; Drinking first thing in
the morning and in the middle of the afternoon are the best times.
 You may explore other juicing recipes when the above is well tolerated.
 Try to manage juices that are 50% vegetable and 50% fruit (if you are introducing
fruit at this stage). Vegetables hold the greater therapeutic ingredients, however
many children struggle to manage the vegetable juices on their own. The green
juices are the most therapeutic.
 13

STAGE SIX
STAGE SIX FOODS

Continue with the previous staple foods 1. Raw Fruit and Honey
2. Baked cakes and sweets

Raw Fruit and Honey www.gapsaustralia.com.au

Honey: Honey is very sticky to cook

Intervention instructions: If all the previous foods are well tolerated, try the with and can stick to the measuring
following: cup. If you thinly line the cup with
coconut oil first, the honey will glide
1. Some peeled raw apple. out easier. Honey is sweeter than sugar
2. If this is well tolerated gradually introduce other raw fruits starting with and fruit so you can use less in your
berries. cooking, however, GAPS prefer to cook
3. Introduce raw cold extracted honey if you feel that Candida is under control, with dried fruits in baking over honey
otherwise try small amounts of Manuka honey with a high methylglyoxal count. but it does not restrict it. This is more
of a concern for people with Candida.
Points
Honey is considered a sacred food
 Choose ripe fruit like bananas with spots because ripe fruit will contain less
when eaten in its natural state. Teatree
starch.
honey, called Manuka found in
 Consume fruit between meals because fruit interrupts with the digestion of meat. Tasmania Australia, has well proven
 Manuka honey greater than 100+ milligrams per kilogram of methylglyoxal are anti-bacterial properties which assist in
required for effective control of bacteria. The Greater the methylglyoxal count, wound healing as well as nutritional
the more therapeutic. and immune system stimulatory
properties. A more recent emerging
interest in the benefits of Manuka for
Baking Cakes and other Sweets
GAPS is its ability to manage Candida
Baking Recipes are located in ‘GAPS Companion Recipes - Healing Foods section’ and in overgrowth.
the GAPS book.
Active Manuka Honey has been
Intervention instructions: Gradually introduce baking cakes and muffins and other extensively researched over 20 years by
baked goods allowed on the GAPS diet. Dr. Molan at the Waikato University of
New Zealand and found to naturally
Points
destroy staph aureus, streptococcus as
 You can use dried fruit as a sweetener in the baking rather than honey.
well as helicobacter pylori. The highest
 When converting recipes that contain sugar: substitute the sugar with honey and quality Manuka Honey is 400+. It is
halve the amount of honey because honey is sweeter than sugar. It is also hard to come by because demand
advisable to reduce the amount of liquid in the recipe by 1/4 cup for each cup of exceeds surplus but it is a medicine in
honey used. Reduce oven temperature by 25F (because honey will brown baking its own right.
goods more than sugar). In liquid recipes such as salad dressings, drinks and
shakes etc. You may replace sugar with the same amount of honey - but keep in Egg Alternatives:
mind that honey is sweeter than sugar! * Gelatine well dissolved in a small
amount of water
 The GAPS diet uses nuts and seeds extensively; however they should not be
* Cooked pumpkin, zucchini or squash
introduced until diarrhoea has settled and consume in small quantity.
* Mashed banana
 Avoid commercially available nut, seed or bean flours as they are not usually pre- * Apple puree
soaked. Soaking nuts, removes enzyme inhibitors. (Blanched organic nut flours
are ok). Soaking beans, lentils and split peas removes lectins and starch. Soaking Nut flour Alternatives:
Seeds allows them to think they are becoming a tree and they begin to sprout and * Seed flours; sunflower, pumpkin and
become easier to digest whilst enhancing their nutritional content. sesame seeds
* Bean flowers; beans, lentils and split
peas
SUPPLEMENTS * Coconut flour; can be fibrous and is
not suggested for people with
Introduce each supplement in the following order from stage 3 diarrhoea
1. Probiotics and Fermented Cod Liver Oil: Start both in stage 3 and in tiny
GAPS is a Three Part Program Whilst
amounts, gradually increasing the daily dosage until you have reached the
the diet program is the major
desired level. component of the GAPS protocol, it is
2. Fish oils: When the full Cod Liver Oil dosage has been reached, you can start to important to incorporate and
introduce the fish oils. implement the Supplementation
3. Nut / Seed Oil Blends & Olive Oil: When you have introduced olive oil gradually Protocol and Detoxification program as
(as per intro or constipation intervention strategy), you may introduce the a whole in order to maximise the
nut/seed oil blends with meals gradually. healing process.
4. Betaine HCl & Pepsin: Introduce as required as per instructions in the
Supplementation criteria. After the Intro diet is complete
After Stage 6 you can move onto the
full GAPS diet for approximately
This display of the GAPS Introduction Diet is a modified extract from Dr Natasha Campbell-Mc 2 – 2.5 years, depending on the
Brides book „Gut and Psychology Syndrome‟ and has not been designed as a replacement for severity of your condition.
the GAPS book, but as a source of helpful and additional information. Please read the GAPS
book to better understand the diet fully.
 GAPS Shopping List 14
VEGETABLES FRUIT GENERAL MEAT AND POULTRY
Artichoke (French) Apricots fresh or dried Nut butter (no additives) Lamb
Asparagus Apples Almond flour or other nut flour or seed flour Pork
Avocado Banana (ripe with brown spots) Canned fish (in oil or water) Beef
Beans Dried white navy Berries (All kinds) Coconut milk or cream Goat
String beans and Capers Coconut (fresh or dried) Chicken
Lima beans Cherries Honey (raw cold extracted) Goose
Beets Coconut (fresh including milk) Coconut oil (cold pressed, organic, virgin) Duck
Beetroot Custard Apples Olive Oil (cold pressed, organic, extra virgin) Pigeon /Quail
Broccoli Dates (fresh - dried no Palm Oil Kangaroo
Brussel sprouts additives) Almond oil Buffalo
Cabbage (green or purple) Grapefruit Avocado oil Organ Meats
Cauliflower Grapes Pepper black/white/red or pepper corns  Liver
Carrots Kiwi-fruit Pickles (without sugar or any other non-  Kidney
Celeriac Kumquats allowed ingredient) Stock / Soup Bones
Celery Lemons Prunes (dried without any additives or in their  Marrow bones cut in halves
Chillies Limes own juice)  Joint bones
Collard greens Mangoes Raisins (dried without any additives or oils)  Chuck soup bones (spine bones)
Cucumber Melons Tomato Puree (pure - without any additives  Lamb neck
Eggplant Nectarines apart from salt)  Hooves, chicken feet & pigs
Garlic Oranges Vinegar (white) trotters for gelatine
Ginger Papayas (PAW PAW) Himalayan salt / Celtic salt Animal Fats to render yourself
Kale Peaches Young green coconut water for fermenting Eggs: Organic free range
Lettuce Pears kefir
Lima beans (dried & fresh) Pineapples (fresh) Sausages
Mushrooms Rhubarb Make sure specially made sausages do not
Olives (preserved without sugar or Satsuma (citrus fruit) CLEANING/HYGIENE contain flour or flavour enhancer MSG
any other non-allowed ingredients) Tangerines Bicarbonate of soda (mono-sodium glutamate). Sausages
Onions Ugly fruit (citrus fruit) Dish liquid (eco friendly) should be made from pure meat (NO
Peas (fresh green, dried or split) Eucalyptus Oil PRESERVATIVES).
Peppers (capsicum) all colours NUTS Tea tree oil
Pumpkin (butternut) Manuka Honey We suggest ordering extra fat to help bind
(all kinds freshly shelled, not
Spinach Vinegar (home brand) the sausages. The fat assist with binding
roasted salted or coated)
Squash Wash powder (eco friendly) the sausages as well as digesting the meat.
Cashew nuts (fresh or raw
Tomatoes Eco Balls
only)
Turnips (purple & white ) Wash Nuts Other tasty ingredients include salt, pepper,
Peanuts (fresh or roasted in
Watercress (leafy green) Epsom Salts garlic, onion and fresh organic herbs. Garlic
their shells only)
Zucchini Apple cider vinegar and salt are natural preservatives. Liver is
Pecans
Walnuts Safe alternatives for soap, shampoo etc also good to add to your sausages.
Pine nuts Fluoride free toothpaste
Chestnuts * Meat can be fresh or frozen.
Hazelnuts Preservative free meats must be used
Macadamias etc...... within 24 hours or frozen as soon as
*Soak nuts for 24 hours possible.

HERBS DAIRY BEVERAGES

Foods to avoid include:
Fresh or homemade dehydrated: Asiago cheese Almond Milk
Cayenne pepper Camembert cheese Coffee (week, freshly made)
* All grains: Wheat, rye, rice, oats, corn,
Cinnamon Cheddar cheese Juices (freshly pressed and homemade)
maize, sorghum, barley, buckwheat, millet,
Citric acid Colby cheese Tea (Herbal, not instant)
spelt, triticale, bulger, tapioca, quinoa,
Coriander (fresh or dried) Cottage cheese (un-creamed - Tomato Juice (pure - without homemade)
couscous
Dill (fresh or dried) dry cured) Scotch (occasionally)
Nutmeg Edam Cheese Vodka (very occasionally)
* All starchy vegetables and anything
Oregano Havarti Cheese Wine (dry, red or white)
made out of them: Potato, yams, sweet
Parsley Limburger cheese Beet Kvass
potato, parsnip, swede, Jerusalem
Monterey (Jack) cheese Sauerkraut Juice
artichoke, cassava, arrowroot and taro.
Muenster cheese Apple Cider Vinegar
Parmesan cheese Pure Bicarbonate of Soda (aluminium free)
* Sugar & anything that contains it.
SEEDS Prot du Salute cheese Kefir – Dairy and Coconut
Mustard Seeds (pure powder & Roquefort cheese
* Starchy beans and peas: soybeans,
gourmet types without any non- Romano cheese
mungbeans, garbanzo beans, bean sprouts,
allowed ingredients) Stilton cheese
FISH chick peas, faba beans.
Sunflower seeds Swiss cheese
Fresh fish
Sesame seeds Blue cheese
Try to choose small oily local fish like: herring, * Lactose and anything that contains it:
Pumpkin seeds Brie cheese
mackerel, wild salmon, sardines and fluid or dried milk of any kind, commercial
Flax seeds (can be too fibrous for anchovies. yoghurt, buttermilk, sour cream, processed
some) Homemade Ghee
Shellfish (fresh or frozen & sulphite & foods and added lactose.
Organic/Raw butter
preservative free!!) *
*Seeds should be soaked for 12 Yoghurt (homemade – 24 hour
Soy and any products containing it should
hours fermented))
be avoided
Kefir
www.gapsaustralia.com.au
More Templates and Resources for GAPS 15

This Ebook provides you with only a glimpse of supportive tools to aid you on your GAPS
Journey. There are many more components associated with Fussy Eaters, Preconception,
Pregnancy, Eating Disorders and more. Knowing how to navigate the program can often be
daunting, however the GAPS Companion has been compiled with this in mind and an extensive
list of tools and templates are provided to assist you. Please read the below review outlining the
„GAPS Companion: A Handbook for Beginners‟.

„The GAPS Companion: A Handbook for Beginners‟ accommodates the „Gut and Psychology
Syndrome™ (GAPS)‟ Protocol written by Dr Natasha Campbell-McBride. The GAPS Companion
comprises of many valuable resources and tools to assist individuals to prepare, implement and
navigate their progress on their GAPS Journey.

You will find:

 Easy to use templates to record and monitor progress, meal planners, menus, recipes
and shopping lists.
 The GAPS Orientation, the Introduction Diet and Full GAPS explains and provides tips
on how to progress through the stages.
 Understanding what to expect when detoxing and how to manage constipation or
diarrhoea.
 Fridge sheet templates for each stage will make it easier to navigate.
 Templates for school intervention Support Plans and how to write a letter to the school
regarding the diet and support requested.
 Fussy eaters and ABA programs – this also includes many ABA eating tools and
templates to help your child. Testimonials written by parents about their child‟s
transformation from fussy eating on the Introduction Diet.
 A list of all allowable GAPS foods with indicators showing which foods are high in
salicylates and oxalates.
 Resource lists and information on valuable GAPS health topics.
And Much More!

The GAPS Companion emerged from Linda‟s own personal experience in applying and
implementing the GAPS Protocol for her own son who was diagnosed with Autism and who has
since restored his health and reversed his many symptoms associated with Autism. It was
through this experience that Linda acknowledged the limited support to coach and guide her
through the protocol. As a result the „GAPS Nutrition Consultancy‟ Services emerged and the
GAPS Companion came to light. With a Bachelor of Health Science and studies in Nutrition,
Linda has since become a Certified GAPS Practitioner, consulting both nationally and
internationally and now supports Dr Natasha in the delivery of the „GAPS™ Certified
Practitioner Training Program‟. To learn more about what causes Gut and Psychology
Syndrome, please read the GAPS Book.

GAPS™ and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride. The right of
Dr. Natasha Campbell-McBride to be identified as the author of this work has been asserted by her in accordance with the
Copyright, Patent and Designs Act 1988.