The GAPS diet was started by Dr. Natasha Campbell, and the full version is in her book, The Gut and Psycology Syndrome.  It is a meal plan designed to help heal symptoms of digestive and neurological issues, reduce inflammation and heal autoimmune conditions. This diet incorporates the simplest foods for the body to digest so that the gut can rest, heal and recover completely.  The body heals itself There are several stages of the GAPS diet and you will want to start with Stage 1 and then slowly work your way through all of the stages. When beginning a new stage, you will want to slowly add in 1 new food a day and see how your body responds.

GAPS Intro Diet 

Stage 1

  • beef, boiled in water or simmered in broth
  • bok choy, cooked
  • broccoli, cooked, no stalks
  • carrots, cooked
  • cauliflower, cooked, no stalks
  • chicken, boiled in water or simmered in broth
  • collard greens, cooked
  • eggplant, peeled, cooked
  • fermented vegetable juice, 1 tsp with meals
  • fish, boiled in water or simmered in broth
  • garlic, cooked
  • ginger root
  • raw honey
  • kale, cooked
  • lard, homemade
  • lamb, boiled in water or simmered in broth
  • onions, cooked
  • poultry: duck, turkey, and quail boiled in water or simmered in broth
  • pumpkin, cooked (fresh, not canned)
  • sea salt
  • summer squash, cooked
  • spinach, cooked
  • tea (chamomile, ginger or mint)
  • turkey, boiled in water or simmered in broth
  • turnips, cooked
  • winter squash, cooked
  • yogurt, homemade, fermented 24+ hours (start slow 1 tbsp daily)
  • zucchini, cooked

Stage 2

All foods from stage 1, and:

  • raw egg yolks (pastured/organic)
  • ghee (slowly introduce)
  • coconut oil (introduce gradually because it is strongly anti-microbial)
  • avocado

Stage 3

All foods from stage 2, and:

  • nut butter (raw and sprouted)
  • almond flour (1/4 cup maximum)
  • coconut flour (1/4 cup maximum)
  • fermented vegetables (sauerkraut)
  • asparagus, cooked
  • cabbage cooked
  • celery, cooked
  • fresh herbs, cooked

Stage 4

All foods from stage 3, and:

  • carrot juice
  • grilled and roasted meats
  • herbs, dried
  • extra virgin olive oil

Stage 5

All foods from stage 4, and:

  • applesauce, homemade
  • pear sauce, homemade
  • cucumber, peeled
  • mangoes
  • dried herbs
  • tomatoes
  • vegetable juices

Stage 6

All foods from stage 5, and:

  • apple, raw
  • berries
  • banana
  • cherries
  • coconut
  • coconut milk
  • dates
  • kiwi
  • peaches
  • pears
  • pineapple
  • raspberries



  • Probiotics
  • Digestive Enzymes
  • Fish Oil or Fermented Cod Liver Oil
  • Zinc
  • L-Glutamine Powder