GAPS Introduction Diet Survival Guide

The gut lining and the bacterial layer that coats it is our biggest defense against undigested food, outside invaders, toxins, and parasites. Keeping the gut
microbes thriving and healthy is essential for keeping our immune system strong and functioning properly. The Introduction Diet is designed for
individuals with a severely damaged and inflamed gut lining resulting in chronic digestive issues. If you are suffering from diarrhea, abdominal pain, food
reactions from everything you eat, bacterial/parasite infections, or needing to boost your immune system during flu season, the Intro may be a starting
point for you.
Six Stages of GAPS INTRO
Quick Facts:
STAGE 1
Stage 4 The Intro Diet provides the body
Homemade stock (chicken, beef, turkey, fish, venison,
Continue with all foods from previous stages with large amounts of
pork)
Roasted and grilled meats (not barbequed/fried) nourishing & essential nutrients
Soups with boiled meats and vegetables including vitamins, minerals,
without burned bits
Boiled meats, fish, and shellfish, and liver collagen, gelatin, amino acids,
Cold pressed olive oil (gradually increase to 1-2 tsp
Cooked vegetables with fibrous stalks removed and healthy fats to bring
daily)
Animal fats (chicken, tallow, lard, duck) inflammation down quickly.
Fresh pressed juices (start with1-3 tsp of carrot on
Coconut oil
empty stomach. Add lettuce, cucumber, celery, Not recommended for pregnant
Probiotic foods: start w/ 1-2 tsp of vegetable juice or dairy
herbs diluted with warm water) and/or nursing mothers or
(whey, yogurt, kefir, sour cream) individuals suffering from severe
Nut flour for baked goods and baked bread
Sea salt and peppercorn constipation
(homemade recommended ground from soaked
Fresh herbal tea of chamomile, ginger, mint, and turmeric
nuts/seeds)
Filtered water with lemon Individuals suffering from poor
Raw honey fat digestion and histamine
issues may need to start with
Full GAPS or tailor the Intro Diet
to limit or temporarily restrict
particular foods such as broths
Stage 2 Stage 5 and fermented foods
Continue with all foods from Stage 1 Continue with all foods from previous stages
Raw organic egg yolks separated from the whites Apples (cooked with ghee, coconut oil or animal fat) Individuals suffering from skin
conditions including eczema,
Stews and casseroles with fresh herbs (avoid spices)
acne, dermatitis, and psoriasis
Increase probiotic foods Raw vegetables (start with lettuce, peeled cucumber
may want to temporarily
Fermented fish and gravlax followed by carrot, tomato, onion, cabbage if eliminate all dairy (including
Homemade ghee nightshades are not an issue) homemade)
Fresh herbs
Cod liver oil Fresh pressed fruit juice added to vegetable juice If you start with Intro, you may
(starts with apple, pineapple, mango; avoid citrus not need to follow the Dairy
other than lemon) Introduction Diet
*Probiotic foods can initiate die-off causing
unpleasant symptoms when beneficial bacteria teams
with toxins. Increase gradually as the body allows*
Helpful Equipment:

Blender
Cheese cloth
Stage 3 Stage 6 Crock-pot
Continue with all foods from Stage 1 and Stage 2 Continue with all foods from previous stages Dehydrator
Ripe avocado (add to soups 1-3 tsp daily) Raw fruits from GAPS-approved list (all berries, ripe Filtered water
Homemade pancakes (organic nut butter, eggs, banana, peach, orange, coconut, etc. as snacks in Immersion blender
squash, ghee, optional honey) between meals) Juicer
Nut butters (almond, walnut, peanut, cashew) Gradually increase raw honey Mason Jars
Eggs (scrambled, soft-boiled, gently fried in 4-5 tbsp. Sweet baked goods Parchment paper
of animal fat) Stainless steal pots/pans
Cooked onion cooked 20-30 min in fat under low heat Additional: dried fruit, probiotic drinks (water kefir), Stainless steel thermoses
Cooked fibrous vegetables (asparagus, cabbage, coconut milk, spices, soaked nuts/seeds in Strainer
celeriac) moderation Tupper wear containers
Fermented vegetables (gradually increase to 1-4 tsp)
Probiotic supplement