The GAPS diet is very nourishing and allows the gut walls to heal by allowing no complex food molecules (which cannot be properly digested by a compromised gut). The diet allows no processed foods (such as white flour and sugar), as well as no starches (such as potatoes and corn), grains (such as wheat and oats), or complex sugars (which are present in sucanat and maple syrup, among others). Instead, the diet focuses on lots of healthy fats (like coconut oil and animal fats), along with meats, fruits, vegetables, bone broths, and fermented foods (which provide good bacteria to the gut).
- Breakfasts are a combination of the following (usually cooked during the weekend in big batches)
- pesto and dried tomato egg muffins
- apple cinnamon muffins (made with coconut flour)
- nitrate-free bacon [I only allow one 8-oz package per week for our family, since bacon is allowed once per week on the Specific Carbohydrate Diet (which was the basis for the GAPS diet)]
- cooked veggies with butter
- homemade soups that have been frozen in single-serving containers
- cold lunch of boiled eggs, homemade pickles, cheese, and dried fruit
- liver and butter saute with buttered broccoli
- pork and white bean soup with green , tomatoes, and garlic (garnished with avocado, shredded cheese, and sour cream)
- bunless burgers with homemade ketchup, mayonnaise, and pickles
- marinara sauce with elk meat, served over spaghetti squash
- fruit with cheese
- homemade yogurt with berries
- applesauce with a little sour cream mixed in
- veggie sticks and homemade ranch dressing
- pork rinds with sour cream
- milk kefir
- homemade kombucha
- water kefir soda
- water with lemon or apple cider vinegar
Plan to spend several weeks transitioning to the Full GAPS Diet, rather than trying to start all at once.
Take advantage of leftovers! Make double-batches so you don’t have to cook so often.
Give away or throw away non-GAPS foods. No one needs to be constantly testing their willpower by looking at yummy foods they cannot eat.
Living without raw milk was very difficult for my daughter. She abstained for about 4 months, and then we went through the full dairy progression outlined by Natasha Campbell McBride. We very slowly introduced raw milk back into our diets, with no ill effects. This has been wonderful for my husband and daughter; I got so used to drinking raw milk kefir that I prefer it to milk now.
Each time we have tried to reintroduce a few non-GAPS foods into our diets (like potatoes), it has been very hard to acknowledge that we are not ready and to re-commit ourselves to strict GAPS.
If you’re interested in more information, here are some GAPS links I came across recently.
GAPS Resouces on Nourished Kitchen Blog
Interview with Dr. Natasha Campbell-McBride on Dr. Mercola’s website
(titled how a physician cured her son’s autism.)