The first food of the day should be freshly pressed juice. Here are recommended ingredients:
- Beet root (no more than 5%)
- Other vegetables such as carrots, celery, cabbage, lettuce, and greens such as spinach, parsley, dill, basil, fresh nettle leaves, beet tops, and carrot tops
- Fruit such as pineapple, apple, orange, grapefruit, grapes, and mango (up to 50%)
For snacks, fruit, nuts, and home-baked goods are all allowed. These foods are not meant to be a major part of the diet. If you need a bedtime snack and you’ve been able to introduce dairy, have yogurt, kefir, sour cream, or custard. The important thing is to keep bed time snacks high-fat to avoid spiking and falling blood sugar levels in the night.
The full list of allowed foods and foods to avoid is listed on pages 159-167 of the GAPS book. There is also an iPhone app of allowed foods and ways to prepare them, however we have found that the listings of the stages the foods are allowed on is not entirely consistent with the book. It should be fine for the full diet, though.
If you need a bit more guidance on getting all set up to start GAPS, check out our related posts:
- GAPS Resources
- Starting GAPS
- It’s so Easy – GAPS Intro Stage 1
- It’s so Easy – GAPS Intro Stage 2
- It’s so Easy – GAPS Intro Stage 3
- It’s so Easy – GAPS Intro Stage 4
- It’s so Easy – GAPS Intro Stage 5
- It’s so Easy – GAPS Intro Stage 6