HEAL

OUR

KIDS

GAPS INTRO STAGES

WHAT CAN I EAT AND WHEN?

STAGE 1:
Home made meat or sh stock (consume throughout the day with meals and between meals). Home made soup made with the stock as base. Meat or sh boiled until soft in the stock or soup, bone marrow, soft tissues off the bones. All GAPS legal vegetables excluding very brous ones (such as cabbage and celery), boiled in stock or soup for 25-35 minutes (until soft). Remove brous parts of vegetables (e.g. skin, seeds, broccoli and cauliower stems). Garlic. Add probiotic food into every bowl of soup (e.g. raw saurkraut brine). Start with 1-2tsp once a day for 1-5 days, then 3-5tsp for 1-5 days, until you can add a few teaspoons of probiotic food into every bowl of soup. Ginger, chamomile, or mint tea with a little honey between meals.

soups and broths (the whites cooked, the yolks runny). No need to limit the number of eggs per day. Add stews and casseroles made with meats and vegetables. Avoid spices, but you can use fresh herbs. Use fatty meats as the high fat content will aid the gut healing. Add probiotic foods into every serving. Keep increasing probiotic foods consumption. If tolerating dairy, introduce ghee.

STAGE 3:
Carry on previous foods. Add ripe mashed avocado into soups. Start with 1-3 teaspoons and gradually increase the amount. If nuts are tolerated, you can introduce nut butter pancakes. Introduce eggs scrambled with plenty of fat. Serve with avocado (if tolerated) and cooked vegetables.Dr NCM suggests that a well cooked onion (cooked for 20-30 minutes in fat) is particularly good for the digestive system. Introduce the fermented vegetables from which you have been consuming the brine. Start with a small amount and gradually increase to 1-4 teaspoons with every meal.

STAGE 2:
Same foods as in stage 1. Keep increasing probiotic foods in soups. Add raw egg yolk separated from the white to every bowl of broth or soup. When the egg yolks are well tolerated, add soft boiled eggs into your bowls

HEAL

OUR

KIDS

STAGE 4:
Carry on with previous foods. Gradually add roasted and grilled meats (but not barbecued yet). Avoid bits that are burned or too brown. Serve with cooked vegetables and fermented vegetables. Add cold pressed olive oil to meals. Start with a few drops and gradually increase to 1-2 tablespoons per meal. Introduce cold pressed fresh juices. Start with a few spoonfuls of carrot juice. The juice needs to be consumes slowly. You can mix it with warm water if desired, or yogurt or whey if you tolerate dairy. When a full cup of carrot juice is tolerated, try to add to it juice from celery, cabbage, lettuce, and fresh mint leaves. The juice should be consumed on an empty stomach, so rst thing in the morning or mid-afternoon are good times. If nuts are tolerated, nut breads can be introduced.

Add raw vegetables. Start with small amounts of the soft parts of lettuce and peeled cucumber, gradually increase amounts. After those two vegetables are well tolerated, introduce other raw vegetables such as carrot, onion, cabbage etc. You can attempt to introduce tomato and capsicum, but note that many people cannot tolerate nightshades well, so do so with caution. Chew your food well and watch the stool. If diarrhea or undigested food in stool appear, then raw vegetables should not be consumed yet and will need to be reintroduced again later. If the juice made with carrots, celery, cabbage and mint is well tolerated, try and add fruit to it: apple, mango and pineapple. Avoid citrus at this stage.

STAGE 6:
If all previous foods are well tolerated, introduce raw, peeled, ripe apple. Gradually add more raw fruit and honey. If desired and tolerated, gradually increase allowed baked goods allowed on the diet, using dried fruit as sweeteners.

STAGE 5:
Carry on with previous foods. If all are well tolerated, introduce cooked apple as apple puree. Stew with a bit of water until soft, then mash with generous amount of fat. You can add a small amount of honey if desired. If it is well tolerated, you can increase the amount.

WHEN DO I MOVE STAGES?

The most indicative symptoms are stomach cramps and stool changes. Let the pain and diarrhoea clear before moving to the next stage. You may need to introduce certain foods later than suggested in the programme (e.g. nuts, eggs, dairy, nightshades). Constipation is common on the intro diet, as it is low on bre. Enemas can be helpful in that case and are recommended by Dr NCM. After the intro diet is completed and the main digestive issued are solved, you can move to the full GAPS diet.

HEAL

OUR

KIDS

GAPS FOODS STAGE BY STAGE

NEW FOODS ARE COLOURED IN BLUE STAGE 1:
Coconut oil Ferments (brine only) Fish (boiled) Ginger root (fresh or dried in herbal tea) Herbal teas (ginger, chamomile or mint with a little honey between meals) Honey (raw, only small amounts, between meals) Lamb (boiled) Lemon (only a small piece in warm water to aid with constipation) Meat (boiled only, beef, lamb, poultry, pork, etc.) Shellsh (boiled, note commercial prawns in Australia contain preservatives so not GAPS legal) Spices (salt and pepper only) Vegetables (GAPS legal, non brous, fully cooked) Vinegar (apple cider vinegar, in making broths) Yogurt (homemade, fermented for 24 hours, start slowly to make sure it is well tolerated).

HEAL

OUR

KIDS

STAGE 2:
Coconut oil Eggs (raw eggs yolks. When those are tolerated add soft boiled whole eggs to soups and stews) Ferments (brine only) Fish (boiled) Fish (fermented) Ghee (homemade) Ginger root (fresh or dried in herbal tea) Herbal teas (ginger, chamomile or mint with a little honey between meals) Herbs (fresh, cooked in soups and casseroles) Honey (raw, only small amounts, between meals) Lamb (boiled) Lemon (only a small piece in warm water to aid with constipation) Meat (boiled only, beef, lamb, poultry, pork, etc.) Shellsh (boiled, note commercial prawns in Australia contain preservatives so not GAPS legal) Spices (salt and pepper only)

Vegetables (GAPS legal, non brous, fully cooked) Vinegar (apple cider vinegar, in making broths) Yogurt (homemade, fermented for 24 hours, start slowly to make sure it is well tolerated)

HEAL

OUR

KIDS

STAGE 3:
Avocados (ripe, mashed in soups, start with small amounts and gradually increase) Coconut oil Eggs (raw eggs yolks. When those are tolerated add soft boiled whole eggs to soups and stews) Ferments (brine only) Fish (boiled) Fish (fermented) Ghee (homemade) Ginger root (fresh or dried in herbal tea) Herbs (fresh, cooked in soups and casseroles) Herbal teas (ginger, chamomile or mint with a little honey between meals) Honey (raw, only small amounts, between meals) Lamb (boiled) Lemon (only a small piece in warm water to aid with constipation) Meat (boiled only, beef, lamb, poultry, pork, etc.)

Nuts (as butter in pancakes, start with small amounts and gradually increase) Shellsh (boiled, note commercial prawns in Australia contain preservatives so not GAPS legal) Spices (salt and pepper only) Vegetables (GAPS legal, including brous ones such as celery and cabbage, fully cooked) Vinegar (apple cider vinegar, in making broths) Yogurt (homemade, fermented for 24 hours, start slowly to make sure it is well tolerated)

HEAL

OUR

KIDS

STAGE 4:
Avocados (ripe, mashed in soups, start with small amounts and gradually increase) Coconut oil Eggs (raw eggs yolks. When those are tolerated add soft boiled whole eggs to soups and stews) Ferments (brine only) Fish (boiled) Fish (fermented) Ghee (homemade) Ginger root (fresh or dried in herbal tea) Herbal teas (ginger, chamomile or mint with a little honey between meals) Herbs (fresh, cooked in soups and casseroles) Honey (raw, only small amounts, between meals) Juice (cold pressed, fresh,on empty stomach, from permitted vegetables, starting with small amounts of carrot juice gradually increasing, add other vegetables if carrot juice is well tolerated) Lamb (boiled) Lemon (only a small piece in warm water to aid with constipation) Meat (boiled only, beef, lamb, poultry, pork, etc.)

Meat (roasted and grilled but not barbecued, introduce and gradually increase) Nuts (as butter in pancakes, start with small amounts and gradually increase) Nuts (as our in breads) Olive oil (cold press, add to meals. Start with a few drops and gradually increase to 1-2 tablespoons per meal) Shellsh (boiled, note commercial prawns in Australia contain preservatives so not GAPS legal) Spices (salt and pepper only) Vegetables (GAPS legal, including brous ones such as celery and cabbage, fully cooked) Vinegar (apple cider vinegar, in making broths) Yogurt (homemade, fermented for 24 hours, start slowly to make sure it is well tolerated).

HEAL

OUR

KIDS

STAGE 5:
Apples (peeled, cored, fully cooked and pureed) Avocados (ripe, mashed in soups, start with small amounts and gradually increase) Coconut oil Cucumber (peeled, raw, start with small amounts and gradually increase). Eggs (raw eggs yolks. When those are tolerated add soft boiled whole eggs to soups and stews) Ferments (brine only) Fish (boiled) Fish (fermented) Ghee (homemade) Ginger root (fresh or dried in herbal tea) Herbal teas (ginger, chamomile or mint with a little honey between meals) Herbs (fresh, cooked in soups and casseroles) Honey (raw, only small amounts, between meals) Juice (if vegetable juice is well tolerated, you can include small amounts of apple, mango and pineapple to your juice. Avoid citrus) Lamb (boiled) Lemon (only a small piece in warm water to aid with constipation)

Lettuce (softer parts, start with small amounts and gradually increase). Meat (boiled only, beef, lamb, poultry, pork, etc.) Meat (roasted and grilled but not barbecued, introduce and gradually increase) Nuts (as butter in pancakes, start with small amounts and gradually increase) Nuts (as our in breads) Olive oil (cold press, add to meals. Start with a few drops and gradually increase to 1-2 tablespoons per meal) Shellsh (boiled, note commercial prawns in Australia contain preservatives so not GAPS legal) Spices (no additives) Vegetables (GAPS legal, including brous ones such as celery and cabbage, fully cooked) Vegetables (raw, if cucumber and lettuce are well tolerated, introduce other raw vegetables gradually) Vinegar (apple cider vinegar, in making broths) Yogurt (homemade, fermented for 24 hours, start slowly to make sure it is well tolerated).

HEAL

OUR

KIDS

STAGE 6:
Apples (peeled, cored, fully cooked and pureed) Avocados (ripe, mashed in soups, start with small amounts and gradually increase) Coconut oil Coconut (introduce gradually) Coconut milk (not canned, introduce gradually) Cucumber (peeled, raw, start with small amounts and gradually increase). Eggs (raw eggs yolks. When those are tolerated add soft boiled whole eggs to soups and stews) Ferments (brine only) Fish (boiled) Fish (fermented) Fruit (raw, introduce gradually in small amounts and away from meals if cooked apple was well tolerated) Fruit (dried, preservative free, introduce gradually in small amounts as sweetener in baking) Ghee (homemade) Ginger root (fresh or dried in herbal tea) Herbal teas (ginger, chamomile or mint with a little honey between meals) Herbs (fresh, cooked in soups and casseroles) Honey (raw, only small amounts, between meals)

Juice (if vegetable juice is well tolerated, you can include small amounts of apple, mango and pineapple to your juice. Avoid citrus) Lamb (boiled) Lemon (only a small piece in warm water to aid with constipation) Lettuce (softer parts, start with small amounts and gradually increase). Meat (boiled only, beef, lamb, poultry, pork, etc.) Meat (roasted and grilled but not barbecued, introduce and gradually increase) Nuts (as butter in pancakes, start with small amounts and gradually increase) Nuts (as our in breads) Olive oil (cold press, add to meals. Start with a few drops and gradually increase to 1-2 tablespoons per meal) Shellsh (boiled, note commercial prawns in Australia contain preservatives so not GAPS legal) Spices (no additives) Vegetables (GAPS legal, including brous ones such as celery and cabbage, fully cooked) Vegetables (raw, if cucumber and lettuce are well tolerated, introduce other raw vegetables gradually) Vinegar (apple cider vinegar, in making broths) Yogurt (homemade, fermented for 24 hours, start slowly to make sure it is well tolerated).

HEAL

OUR

KIDS

STAGE 6:
Apples (peeled, cored, fully cooked and pureed) Avocados (ripe, mashed in soups, start with small amounts and gradually increase) Coconut oil Coconut (introduce gradually) Coconut milk (not canned, introduce gradually) Cucumber (peeled, raw, start with small amounts and gradually increase). Eggs (raw eggs yolks. When those are tolerated add soft boiled whole eggs to soups and stews) Ferments (brine only) Fish (boiled) Fish (fermented) Fruit (raw, introduce gradually in small amounts and away from meals if cooked apple was well tolerated) Fruit (dried, preservative free, introduce gradually in small amounts as sweetener in baking) Ghee (homemade) Ginger root (fresh or dried in herbal tea) Herbal teas (ginger, chamomile or mint with a little honey between meals) Herbs (fresh, cooked in soups and casseroles) Honey (raw, only small amounts, between meals)

Juice (if vegetable juice is well tolerated, you can include small amounts of apple, mango and pineapple to your juice. Avoid citrus) Lamb (boiled) Lemon (only a small piece in warm water to aid with constipation) Lettuce (softer parts, start with small amounts and gradually increase). Meat (boiled only, beef, lamb, poultry, pork, etc.) Meat (roasted and grilled but not barbecued, introduce and gradually increase) Nuts (as butter in pancakes, start with small amounts and gradually increase) Nuts (as our in breads) Olive oil (cold press, add to meals. Start with a few drops and gradually increase to 1-2 tablespoons per meal) Shellsh (boiled, note commercial prawns in Australia contain preservatives so not GAPS legal) Spices (no additives) Vegetables (GAPS legal, including brous ones such as celery and cabbage, fully cooked) Vegetables (raw, if cucumber and lettuce are well tolerated, introduce other raw vegetables gradually) Vinegar (apple cider vinegar, in making broths) Yogurt (homemade, fermented for 24 hours, start slowly to make sure it is well tolerated).

HEAL

OUR

KIDS

FULL GAPS:
Apples (peeled, cored, fully cooked and pureed) Avocados (ripe, mashed in soups, start with small amounts and gradually increase) Baking soda (only pure bicarb soda) Beans (if tolerated, white, lima, prepared according to GAPS guidelines. Introduce slowly as many do not tolerate legumes well) Cheese (GAPS legal, if tolerating dairy) Citrus fruit (introduce slowly as many do not tolerate citrus well) Coconut oil Coconut (introduce gradually) Coconut milk (not canned, introduce gradually) Cucumber (peeled, raw, start with small amounts and gradually increase). Eggs (raw eggs yolks. When those are tolerated add soft boiled whole eggs to soups and stews) Ferments (brine only) Fish (boiled) Fruit (raw, introduce gradually in small amounts and away from meals if cooked apple was well tolerated) Fruit (dried, preservative free, introduce gradually in small amounts as sweetener in baking) Ghee (homemade) Ginger root (fresh or dried in herbal tea) Herbal teas (ginger, chamomile or mint with a little honey between meals)

Herbs (fresh, cooked in soups and casseroles) Honey (raw, only small amounts, between meals) Juice (if vegetable juice is well tolerated, you can include small amounts of apple, mango and pineapple to your juice. Avoid citrus) Lamb (boiled) Lemon (only a small piece in warm water to aid with constipation) Lettuce (softer parts, start with small amounts and gradually increase). Meat (boiled only, beef, lamb, poultry, pork, etc.) Meat (roasted and grilled but not barbecued, introduce and gradually increase) Nuts (as butter in pancakes, start with small amounts and gradually increase) Nuts (as our in breads) Olive oil (cold press, add to meals. Start with a few drops and gradually increase to 1-2 tablespoons per meal) Peanuts (soaked and dried is best) Peas (dried and split, prepared according to GAPS guidelines) Shellsh (boiled, note commercial prawns in Australia contain preservatives so not GAPS legal) Spices (no additives) Vegetables (raw, if cucumber and lettuce are well tolerated, introduce other raw vegetables gradually) Vinegar (apple cider vinegar, in making broths) Yogurt (homemade, fermented for 24 hours, start slowly to make sure it is well tolerated).