The GAPS Full Diet

Now that you’ve been through all six stages of the GAPS Intro diet and are feeling well, it’s time to add some more variety. However, remember to introduce each new food separately and slowly to make sure you are able to handle them. If you notice symptoms, return to eating your vegetables well-cooked and eating lots of stock until things normalize again.

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%)

Once you are hungry for breakfast, make a nice substantial meal using any of the allowed foods. Make sure to include protein and fat! Eat full meals of allowed foods for lunch and dinner, making sure to include meat stock as a regular part of meals.

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

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