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GAPS diet - the diet for helping with learning disabilities, psychiatric
disorders and physical problems, such as autism, hyperactivity and
attention deficit, dyslexia, dyspraxia, depression, schizophrenia, bipolar
disorder, obsessive-compulsive disorder, eating disorders, epilepsy and
more
This website has not been designed as a replacement for the GAPS book, but as a source of
additional information. Please, read the GAPS book first to understand how and why this particular
diet works, why other diets are inappropriate for the GAPS patients and how to implement the
appropriate diet correctly.
The GAPS diet is based on the SCD (the Specific Carbohydrate Diet). SCD has been invented by a
renowned American paediatrician Dr. Sidney Valentine Haas in the first half of the 20th century. Dr.
Haas and his colleagues have spent many years researching the effects of diet on celiac disease and
other digestive disorders. The results of this research were published in a comprehensive medical
textbook The Management of Celiac Disease, written by Dr. Sidney V. Haas and Merrill P. Haas
in 1951. The diet, described in the book, was accepted by the medical community all over the world
as a cure for celiac disease and Dr. Sidney V. Haas was honoured for his pioneer work in the field of
paediatrics. Unfortunately, when celiac disease was defined as a gluten intolerance or gluten
enteropathy, the SCD got forgotten as outdated information. It was brought back to life by Elaine
Gottschall. Following the success of the SCD with her daughter, Elaine Gottschall over the years
helped thousands of people, suffering from Crohns disease, ulcerative colitis, celiac disease,
diverticulitis and various types of chronic diarrhoea. But the most dramatic and fast recoveries she
reported in young children, who apart from digestive problems had serious behavioural
abnormalities, such as autism, hyperactivity and night terrors. She devoted years of research into
biochemical and biological basis of the diet and published a book, called Breaking the Vicious
Cycle. Intestinal Health Trough Diet.
I have been using SCD in my clinic for many years. Having accumulated valuable clinical
experience I had to make several adjustments in the diet appropriate for my patients with the
neurological and psychiatric conditions. Through the years my patients named their dietary regime
the GAPS diet.
Implementing the GAPS Diet
1. Introduction Diet
2. The Full GAPS Diet with the typical menu
Some of you will use the diet to treat yourselves, some of you are parents trying to help your child,
some will use the diet to help a loved one or a friend. To cover all these cases, I use the term your
patient in the text.

Introduction Diet
I recommend that most GAPS patients follow the Introduction Diet before going into the Full
GAPS Diet. Depending on the severity of your patients condition he or she can move through this
programme as fast or as slow as his/her condition will permit: for example you may move through
the First Stage in one or two days and then spend longer on the Second Stage.

Following the Introduction Diet fully is essential for people with serious digestive symptoms:
diarrhoea, abdominal pain, bloating, some cases of constipation, etc. This diet will reduce the
symptoms quickly and initiate the healing process in the digestive system. Even for healthy people,
if you or your child gets a tummy bug or any other form of diarrhoea, following the Introduction
Diet for a few days will clear the symptoms quickly and permanently usually without needing any
medication.
In cases of stubborn constipation, introduce freshly pressed juices earlier in the diet, from stage 2:
start from carrot juice first thing in the morning and take your cod liver oil at the same time. The
juice will stimulate bile production as many cases of persistent constipation are due to poor bile
production. When there is not enough bile, the fats in the food do not digest well; instead they react
with salts and form soap in the gut, causing constipation. Removing dairy may also help.
People with food allergies and intolerances should go through the Introduction Diet in order to heal
and seal their gut lining. The reason for allergies and food intolerances is so-called leaky gut
when the gut lining is damaged by abnormal micro flora. Foods do not get the chance to be digested
properly before they get absorbed through this damaged wall and cause the immune system to react
to them. Many people try to identify, which foods they react to. However, with damaged gut wall
they are likely to absorb most of their foods partially digested, which may cause an immediate
reaction or a delayed reaction (a day, a few days or even a couple of weeks later). As these reactions
overlap with each other, you can never be sure what exactly you are reacting to on any given day.
Testing for food allergies is notoriously unreliable: if one had enough resources to test twice a day
for two weeks, they would find that they are allergic to everything they eat. As long as the gut
wall is damaged and stays damaged, you can be juggling your diet forever removing different foods
and never get anywhere. From my clinical experience it is best to concentrate on healing the gut
wall with the Introduction Diet. Once the gut wall is healed, the foods will be digested properly
before being absorbed, which will remove most food intolerances and allergies.
Those without serious digestive problems and food intolerances can move through the Introduction
Diet quite quickly. However, please do not be tempted to skip the Introduction Diet and go straight
into the Full GAPS Diet, because the Introduction Diet will give your patient the best chance to
optimise the healing process in the gut and the rest of the body. I see cases where skipping the
Introduction Diet leads to long-term lingering problems, difficult to deal with.
If you have decided to go straight into the Full GAPS Diet, keep in mind that about 85% of
everything your patient eats daily should be made out of meats, fish, eggs, fermented dairy and
vegetables (some well-cooked, some fermented and some raw). Baking and fruit should be kept out
of the diet for a few weeks, and then be limited to snacks between meals and should not replace the
main meals. Homemade meat stock, soups, stews and natural fats are not optional they should be
your patients staples.
Start the day with a cup of still mineral or filtered water. Give your patient the probiotic. Make sure
that the water is warm or room temperature, not cold, as cold will aggravate his or her condition.
Only foods listed are allowed: you patient must not have anything else. On the First Stage the most
drastic symptoms of abdominal pain, diarrhoea and constipation will quickly subside. If, when you
introduce a new food, your patient gets diarrhoea back, pain or any other digestive symptoms then
he/she is not ready for that food to be introduced. Wait for a week and try again.
If you suspect a real allergy (which can be dangerous) to any particular food, before introducing it
do the Sensitivity Test. Take a drop of the food in question (if the food is solid, mash and mix with a
bit of water) and place it on the inside of the wrist of the patient. Do it at bedtime. Let the drop dry
on the skin, then let your patient go to sleep. In the morning check the spot: if there is an angry red
reaction, then avoid that food for a few weeks, and then try again. If there is no reaction, then go
ahead and introduce it gradually starting from a small amount.

First stage:
Homemade meat or fish stock. Meat and fish stocks provide building blocks for the rapidly
growing cells of the gut lining and they have a soothing effect on any areas of inflammation in the
gut. That is why they aid digestion and have been known for centuries as healing folk remedies for
the digestive tract. Do not use commercially available soup stock granules or bullion cubes, they are
highly processed and are full of detrimental ingredients. Chicken stock is particularly gentle on the
stomach and is very good to start from. To make good meat stock you need joints, bones, a piece of
meat on the bone, a whole chicken, giblets from chicken, goose or duck, whole pigeons, pheasants
or other inexpensive meats. It is essential to use bones and joints, as they provide the healing
substances, not so much the muscle meats. Ask the butcher to cut in half the large tubular bones, so
you can get the bone marrow out of them after cooking. Put the bones, joints and meats into a large
pan and fill it up with water, add natural unprocessed salt to your taste at the beginning of cooking
and about a teaspoon of black peppercorns, roughly crushed. Bring to boil, cover and simmer on a
low heat for 2,5 - 3 hours. You can make fish stock the same way using a whole fish or fish fins,
bones and heads. After cooking take the bones and meats out and sieve the stock to remove small
bones and pepper corns. Strip off all the soft tissues from the bones as best as you can to later add to
soups or encourage your patient to eat all the soft tissues on the bones. Extract the bone marrow out
of large tubular bones while they are still warm: to do that bang the bone on a thick wooden
chopping board. The gelatinous soft tissues around the bones and the bone marrow provide some of
the best healing remedies for the gut lining and the immune system; your patient needs to consume
them with every meal. Take off all the soft tissues from fish bones and heads and reserve for adding
to soups later. The meat or fish stock will keep well in the fridge for at least 7 days or it can be
frozen. Keep giving your patient warm meat stock as a drink all day with his meals and between
meals. Do not use microwaves for warming up the stock, use conventional stove (microwaves
destroy food). It is very important for your patient to consume all the fat in the stock and off the
bones as these fats are essential for the healing process. Add some probiotic food into every cup of
stock (the details about introducing probiotic foods follow).
Homemade soup with your homemade meat or fish stock. Please look for some recipe ideas in the
recipe section. Here we will go through some details, specific for the Introduction Diet. Bring some
of the meat stock to boil, add chopped or sliced vegetables: onions, carrots, broccoli, leeks,
cauliflower, courgettes, marrow, squash, pumpkin, etc. and simmer for 25-35 minutes. You can
choose any combination of available vegetables avoiding very fibrous ones, such as all varieties of
cabbage and celery. All particularly fibrous parts of vegetables need to be removed, such as skin and
seeds on pumpkins, marrows and squashes, stock of broccoli and cauliflower and any other parts
that look too fibrous. Cook the vegetables well, so they are really soft. When vegetables are well
cooked, add 1-2 tablespoons of chopped garlic, bring to boil and turn the heat off. Give your patient
this soup with the bone marrow and meats and other soft tissues, which you cut off the bones. You
can blend the soup using a soup blender or serve it as it is. Add some probiotic food into every bowl
of soup (the detail about introducing probiotic foods follow). Your patient should eat these soups
with boiled meat and other soft tissues off the bones as often as he/she wants to all day.
Probiotic foods are essential to introduce right from the beginning. These can be dairy - based or
vegetable - based. To avoid any reactions introduce probiotic foods gradually, starting from 1-2
teaspoons a day for 2-5 days, then 3-4 teaspoons a day for 2-5 days and so on until you can add a
few teaspoons of the probiotic food into every cup of meat stock and every bowl of soup. Start
adding juice from your homemade sauerkraut, fermented vegetables or vegetable medley (please
look in the recipe section) into cups of meat stock (do not add the vegetables themselves yet, as they
are too fibrous). These juices will help to restore normal stomach acid production. Make sure that
the food is not too hot when adding the probiotic foods, as the heat would destroy the beneficial
probiotic bacteria. In my experience a large percentage of GAPS people can tolerate well-fermented
homemade whey and yoghurt right from the beginning. However, some cannot. So, before
introducing dairy, do the sensitivity test. If there is no reaction on the sensitivity test, then try to

introduce some whey from dripping your homemade yoghurt (dripping will remove many dairy
proteins): start from 1 teaspoon of whey added to the soup or meat stock. After 3-5 days on 1
teaspoon of whey per day, increase to 2 teaspoons a day and so on, until your patient is having a
cup of whey per day with meals. At this stage try to add 1 teaspoon per day of homemade yoghurt
(without dripping), gradually increasing the daily amount. After yoghurt introduce homemade kefir.
Kefir is far more aggressive than yoghurt and usually creates a more pronounced die-off reaction.
That is why I recommend introducing yoghurt first before starting on kefir. If your patient had no
reaction to yoghurt, then you may be able to introduce kefir almost from the beginning. For those
who clearly react to dairy, please look at p.95 in my book.
Ginger tea, mint or camomile tea with a little honey between meals. Most people know how to
make mint or camomile tea. To make ginger tea, grate some fresh ginger root (about a teaspoonful)
into your teapot and pour some boiling water over it, cover and leave for 3 - 5 min. Pour through a
small sieve.
In extreme cases of profuse watery diarrhoea exclude vegetables. Let your patient drink warm meat
stock with probiotic foods (preferably whey or yoghurt), eat well-cooked gelatinous meats (which
you made the stock with) and consider adding raw egg yolks gradually. Do not introduce vegetables
until the diarrhoea starts settling down. When the gut wall is severely inflamed, no amount of fibre
can be tolerated. That is why you do not rush to introduce vegetables (even very well-cooked).

Second stage:
Keep giving your patient the soups with bone marrow, boiled meats or fish and other soft tissues
off the bones (particularly gelatinous and fatty parts). He or she should keep drinking the meat stock
and ginger tea. Keep adding some probiotic food into every cup of meat stock and every bowl of
soup: juices from sauerkraut, juices from fermented vegetables or vegetable medley, and/or
homemade whey/yoghurt.
Add raw organic egg yolks. It is best to have egg yolks raw added to every bowl of soup and every
cup of meat stock. Start from 1 egg yolk a day and gradually increase until your patient has an egg
yolk with every bowl of soup. When egg yolks are well tolerated add soft-boiled eggs to the soups
(the whites cooked and the yolks still runny). If you have any concerns about egg allergy, do the
sensitivity test first. There is no need to limit number of egg yolks per day, as they absorb quickly
almost without needing any digestion and will provide your patient with wonderful and most
needed nutrition. Get your eggs from the source you trust: fresh, free range and organic.
Add stews and casseroles made with meats and vegetables. Avoid spices at this stage, just make
the stew with salt and fresh herbs (look for a recipe of Italian Casserole in the recipe section). The
fat content of these meals must be quite high: the more fresh animal fats your patient consumes, the
quicker he or she will recover. Add some probiotic food into every serving.
Increase the daily amount of homemade yoghurt or kefir, if introduced. Increase the amount of
juice from sauerkraut, fermented vegetables or vegetable medley.
Introduce fermented fish, starting from one piece a day and gradually increasing. Look for the
recipes in the recipe section.
Introduce homemade ghee, starting from 1 teaspoon a day and gradually increasing.

Third stage:
Carry on with the previous foods.
Add ripe avocado mashed into soups, starting from 1-3 teaspoons and gradually increasing the
amount.
Add pancakes, starting from one pancake a day and gradually increasing the amount. Make these

pancakes with three ingredients: 1) organic nut butter (almond, walnut, peanut, etc); 2) eggs; 3) a
piece of fresh winter squash, marrow or courgette (peeled, de-seeded and well blended in a food
processor). Gently fry small thin pancakes using ghee, goose fat or duck fat, make sure not to burn
them.
Egg gently fried or scrambled with plenty of ghee, goose fat or duck fat. Serve it with avocado (if
well tolerated) and cooked vegetables. Cooked onion is particularly good for the digestive system
and the immune system: melt 3 tablespoons of duck fat or ghee in the pan, add sliced large white
onion, cover and cook for 20-30 minutes on low heat until soft, sweet and translucent.
Introduce the sauerkraut and your fermented vegetables (your patient has been drinking the juices
from them for a while now). Start from a small amount, gradually increasing to 1-2 tablespoons of
sauerkraut or fermented vegetables per every meal.

Fourth stage:
Carry on with the previous foods.
Gradually add meats cooked by roasting and grilling (but not barbecued or fried yet). Avoid bits,
which are burned or too brown. Let your patient eat the meat with cooked vegetables and sauerkraut
(or other fermented vegetables).
Start adding cold pressed olive oil to the meals, starting from a few drops per meal and gradually
increasing the amount to 1-2 tablespoons per meal.
Introduce freshly pressed juices, starting from a few spoonfuls of carrot juice. Make sure that the
juice is clear, filter it well. Let your patient drink it slowly or diluted with warm water or mixed
with some homemade yoghurt. If well tolerated gradually increase to a full cup a day. When a full
cup of carrot juice is well tolerated try to add to it juice from celery, lettuce and fresh mint leaves.
Your patient should drink the juice on an empty stomach, so first thing in the morning and middle of
afternoon are good times.
Try to bake bread with ground almonds or any other nuts and seeds ground into flour. The recipe
(please look in the recipe section) requires only four ingredients: 1) nut flour; 2) eggs; 3) piece of
fresh winter squash, marrow or courgette (peeled, de-seeded and finely sliced); 4) some natural fat
(ghee, butter, goose or duck fat) and some salt to taste. Your patient should start from a small piece
of bread per day and gradually increase the amount.

Fifth stage:
If all the previous foods are well tolerated try to add cooked apple as an apple pure: peel and core
ripe cooking apples and stew them with a bit of water until soft. When cooked add some ghee to it
and mash with a potato masher. If ghee has not been introduced yet add duck or goose fat. Start
from a few spoonfuls a day. Watch for any reaction. If there is none gradually increase the amount.
Add raw vegetables starting from softer parts of lettuce and peeled cucumber. Watch your patients
stool. Again start from a small amount and gradually increase if well tolerated. After those two
vegetables are well tolerated gradually add other raw vegetables: carrot, tomato, onion, cabbage,
etc.
If the juice made from carrot, celery, lettuce and mint is well tolerated, start adding fruit to it:
apple, pineapple and mango. Avoid citrus fruit at this stage.

Sixth stage:
If all the introduced foods are well tolerated try some peeled raw apple. Gradually introduce raw
fruit and more honey.

 Gradually introduce baking cakes and other sweet things allowed on the diet. Use dried fruit as a
sweetener in the baking.
As I mentioned before, your patient may be able to move through the Introduction Diet faster or
slower depending on the stool changes: let the diarrhoea start clearing before moving to the next
stage. You may have to introduce some foods later than in this programme depending on his/her
sensitivities. Make sure that you carry on with the soups and meat stock after your patient
completed the Introduction Diet at least once a day.
After the Introduction Diet is completed and when your patient has more or less normal stools move
into the Full GAPS Diet.

The Full GAPS Diet

Your patient needs to carry on completely avoiding starches and sugar for two years at least. It
means avoiding all grains, sugar, potatoes, parsnips, yams, sweet potato and anything made out of
them. The flour in your cooking and baking can be replaced with ground almonds (or any other nuts
or sunflower or pumpkin seeds ground into flour). In about 1 - 1.5 years you may be able to
introduce new potatoes, fermented buckwheat, millet and quinoa, starting from very small amounts
and observing any reaction. Wheat, sugar, processed foods and all additives will have to be out of
the diet for much longer.
Slowly increase the amounts of fermented foods. You can ferment vegetables, fruit, milk and fish
(please look in the recipe section). I would also recommend reading a wonderful book by Sally
Fallon Nourishing Traditions, it will provide you with a lot of good recipes. Eating fermented
foods with every meal will help your patient to digest the meal without using supplements of
digestive enzymes. Make sure to introduce all new fermented foods into the diet very gradually
starting from 1-2 teaspoons a day.
The best foods for the GAPS person are eggs, meats and fish (bought fresh or frozen, not smoked or
canned, and cooked at home), shellfish, fresh vegetables and fruit, nuts and seeds, garlic and olive
oil. As well as eating the vegetables cooked it is important to have them raw in the form of salads
and sticks. In this form they will provide your patient with valuable enzymes and detoxifying
substances, which will help in digesting meats. Raw fruit should be eaten on their own, not with
meals, as they have a very different digestion pattern and can make the work harder for the
stomach. At that stage let your patient to have fruit as a snack between meals. Remember, that about
85% of everything your patient eats on a daily basis should be savoury - made out of meats, fish,
eggs, vegetables and natural fats. Sweet baking and fruit should be snacks between meals in limited
amounts.
It is very important for a GAPS person to have plenty of natural fats in every meal from meats,
butter, ghee, coconut and cold pressed olive oil. The fat content of the meal will regulate the blood
sugar level and control cravings for carbohydrates.
If your patient gets a tummy bug or any other form of diarrhoea go back to the low fibre diet for a
few days: remove all nuts, raw vegetables and raw fruit out of the diet; go back to meats cooked in
water and meat stock, fish, eggs, fermented dairy and cooked vegetables (skinned, de-seeded and
well cooked with meats as soups and stews) until diarrhoea completely clears. After the stools stay
normal for a week introduce raw vegetables slowly, one at a time and starting from small amounts.
When vegetables are introduced, try to introduce nuts, seeds and fruit gradually.
It is important for your GAPS patient to balance the meals so that his or her body pH stays normal.
All protein foods, such as meats, fish, eggs and cheese leave an acid ash in the body, which may
aggravate his or her condition. Vegetables are alkalising, so you need to combine meats, fish and
eggs with good amount of vegetables cooked and/or raw. Raw fruit, vegetables and greens have
particularly strong alkalising ability. Apple cider vinegar is very alkalising, it is good to have it

every day: just add one teaspoon of cider vinegar into every glass of water your patient drinks. Hot
water with cider vinegar will makes an excellent warming and alkalising drink. Fermented foods are
also alkalising.
It is very important to avoid processed foods (any packet or tinned foods). They are stripped from
most nutrients that were present in the fresh ingredients used for making these foods. They are a
hard work for the digestive system and they damage the healthy gut flora balance. On top of that
they usually contain a lot of artificial chemicals, detrimental to health, like preservatives, colorants,
E-numbers, etc. Try to buy foods in the form that nature made them, as fresh as possible.
Do not use a microwave oven, as it destroys food. Cook and warm up food using conventional oven
and stove.

Foods to avoid:
Sugar and anything that contains it.
Molasses, maple syrup, corn syrup, any other syrup.
Aspartame in any form, it is a potent neurotoxin (brain toxin).
Sweets, cakes, biscuits, chocolates, ice creams.
All alcoholic beverages. An adult can have good quality wine with meals occasionally but not beer
or spirits.
Tinned and processed foods, always read the ingredients label, beware of sugar, lactose, maltose,
starch, corn flour, preservatives, flavourings, colours, yeast. It is best not to buy processed foods at
all.
Grains: rice, corn, rye, oats, wheat and anything made of wheat flour (breads, pasta, biscuits, cakes
and anything from the bakery, anything with bread crumbs or batter), buckwheat, quinoa, millet,
couscous, spelt, semolina, tapioca, etc. After about 1 1.5 years you may be able to slowly reintroduce buckwheat, millet and quinoa (fermented to start with), but not wheat, rye or rice.
Breakfast cereals are highly processed products with virtually no nutritional value, they are full of
sugar, salt, trans-fatty acids and other harmful substances. They should be out of the diet forever.
Starchy vegetables and anything made out of them: potato, parsnips, yams, Jerusalem artichoke
and sweet potato. In about 1 - 1.5 years you may be able to introduce new potatoes.
Milk should be out at this stage. However, the GAPS person can have soured milk products, such
as natural hard cheese, live natural yoghurt and kefir, crme fresh or soured cream, butter and ghee.
There are many substances in milk, which could cause trouble, such as milk sugar lactose, casein,
immune complexes, etc. Soured milk products do not contain lactose and are pre-digested by the
fermenting microbes, which makes fermented milk products very easy to digest for us. I would
recommend using only organic milk products and introduce them one at a time, starting from small
amounts. If you were not able to introduce any dairy in the Introduction Diet, then please look at
page 95 in the GAPS book, it will explain how to introduce dairy safely. If you have introduced
homemade yoghurt, kefir and ghee as a part of the Introduction Diet, then gradually introduce
fermented cream and butter. When that is well tolerated try natural mature cheeses. You may want
to try goats or sheeps milk products first as they are often better tolerated by the GAPS people,
than cows. In about 1,5 -2,5 years and when all fermented dairy products are introduced, your
patient may be able to drink raw unpasteurised organic milk. Introduce it gradually starting from 12 teaspoons a day. A GAPS person must never have pasteurised milk!
Fruit juices apart from freshly pressed. Unfortunately fruit juices (not freshly pressed by you) are a
source of processed sugars and can contain a lot of fungi and moulds in them, which your GAPS
patient might react to.
Beans and pulses are generally hard to digest. The two varieties that your patient can have are
white (navy) beans also called haricot beans, fermented and cooked at home, and fresh green beans.
Commercially available baked beans have almost 40% sugar and should be avoided. You can make
your own baked beans at home (please, look in the recipe section).
Coffee is a strong irritant for the digestive tract, try to avoid it. Strong tea is not advisable either.

Natural herbal teas (no flavourings added) and ginger tea are fine. Ginger tea is a well-known folk
remedy for digestive problems.
Soft drinks are not allowed at all, they are full of sugar and various chemicals, which are very
damaging for GAPS people.
Anything with colours, preservatives, flavourings and other chemicals.
Soya and anything made out of it. It interferes with thyroid function in the body and negatively
affects hormonal balance, as it contains oestrogen like compounds. It is important to avoid all
synthetic oestogens, such as from soya, contraceptive pill, many other drugs, domestic cleaning
chemicals, laundry detergents, toiletries, etc.

Recommended foods:
Buy fresh or frozen meats, fish and shellfish. Make sure that they are not smoked, salted or
preserved in any other way. Your patient needs to have gelatinous meats every single day (meats
around bones and joints, skin and brown meats on the poultry). It is important for him or her to have
all the fats on the meat, eating lean muscle meats will not be good for GAPS.
Liver and other organ meats should be eaten on a regular basis. They can be cooked any way you
like. It is very nourishing and is the best remedy for many nutritional deficiencies.
Eggs - the yolk is best eaten raw, the white should be slightly cooked, like for example in soft
boiled or fried eggs. Make sure that you find good quality eggs, free-range organic eggs are the
best. Your patient should have minimum 2-3 eggs a day as they are particularly good for restoring
neurological functions.
Fresh vegetables all types of vegetables are recommended, apart from starchy vegetables, like
potatoes, parsnips, sweet potato, Jerusalem artichokes and yams. You can cook vegetables by
steaming them, stewing, roasting, grilling or stir-frying. It is particularly good to eat them as a
homemade soup or stew with plenty of garlic, added at the end of cooking. Your patient should have
plenty of cooked vegetables with every meal, as they are better digested than raw vegetables and are
more nourishing. It is also important to have fermented and raw vegetables with every meal in a
form of salads with olive oil and fresh lemon juice or as a snack. Raw and fermented vegetables
will help in digesting proteins and detoxifying. However if your patient gets diarrhoea then cook all
vegetables until diarrhoea clears.
Fresh fruit. It is important that the fruit should be ripe. After completing the Introduction Diet
introduce local seasonal ripe fruit gradually. At that stage start your patients day from a bit of fruit
and offer some fruit between meals. He or she should not have fruit if there is diarrhoea. When the
diarrhoea has cleared he or she can start from having cooked fruit (peeled, de-seeded and well
cooked with a good dollop of butter, ghee or coconut oil) and then raw, introduced slowly.
Avocado is a wonderfully nutritious fruit. Make sure it is ripe and serve it with meats, fish,
shellfish and salads.
Butter is better than any so-called healthy substitutes. You can cook with it or add it into ready
dishes. Butter should be bought organic and unsalted, because non-organic butter contains a lot of
pesticides and antibiotics, which the cows consume. Cold pressed virgin olive oil is very good for
your patient, use it in salads and ready dishes liberally. It is not a good idea to cook with olive oil
because it changes its chemical structure when heated. Frying is best done with animal fats: pork
dripping, lard, lamb fat, goose fat, duck fat, ghee and butter. Coconut oil and palm oil are two plant
oils, very good to use for cooking. These fats do not alter their structure during cooking. They can
even be re-used. Collect your own fats after roasting meats. Avoid all common vegetable cooking
oils, margarines and other processed fats: they are very harmful to health.
Nuts and seeds are a wonderful source of very good nutrients. Nuts should be bought just shelled
not salted, roasted, coated or processed in any other way. This way they are an excellent source of
essential fatty acids and many nutrients. However, nuts and seeds contain enzyme inhibitors, which
may make them difficult to digest for some people. If you feel that it is a problem for your patient,
as soon as you bought nuts to remove the enzyme inhibitors try to do the following: soak the nuts in

salty water over night (1 tablespoon of sea salt per litre of water), in the morning drain them, rinse
the salt off and dry in your oven at the temperature 50C for 3-24 hours (keep checking them as
different nuts take different time to dry). Your patient can also eat nuts and seeds straight after
soaking without drying them. Once they are dried keep them in an airtight container or well-sealed
plastic bag. They become nice and crunchy and make an excellent snack food together with dried
fruit. You can grind nuts and seeds (sunflower and pumpkin) into flour consistency to make bread,
pancakes and even cakes at home. My book will provide you with recipes. Ground almonds or
almond flour is available in health food shops.
If your child would like to have a milk-like drink, nut/seed milk can replace all other milk while
you are gradually introducing dairy. You can use almonds, sunflower seeds, sesame seeds and pine
nuts to make milk. Blanched almonds make the best milk. You can add a teaspoon of flax seeds to
make the milk thicker. Soak a cup of almonds in water for 12 - 24 hours, drain. Blend in a food
processor with water: for 1 cup of nuts/seeds add 1-2 cups of water. A good juicer will crash the
nuts/seeds well, making a paste, which you would blend with water. Mix well and strain through
cheesecloth or a fine strainer and you have got milk. You can add some soaked dates or raisins,
when blending, they will make the milk sweet. If you find that the milk is too rich, just add more
water. You can add some of freshly pressed apple juice or carrot juice into it to make a very tasty
and nourishing drink for your child. You can milk the same cup of almonds a few times. Just keep
the paste covered with water in the refrigerator.
You can also make coconut milk. Bring to boil (but do not boil) 1 cup of unsweetened shredded
dried coconut and 1 cup of water. Cool down and blend well in your food processor. Strain through
cheesecloth or a fine strainer.
It is better to replace the table salt in your patients diet with unprocessed salt. The salt, which is
sold in shops has been processed to remove all natural minerals apart from the NaCl. The human
body needs all those minerals, that is why we must consume natural unprocessed salt. You can get
very good quality sea salt called Celtic Salt or a Himalayan Crystal Salt.
Garlic is very important to eat every day. It will help to normalise your patients gut flora and
stimulate the immune system. It is important to have it raw with meats or cooked as a part of the
meal. Work on using a whole head of garlic every day (not just a few cloves).
Unprocessed honey is the only sweetener allowed (in baking it is better to use dried fruit as a
sweetener). Locally produced honey is usually the most reliable.
For a full alphabetic list of foods to avoid and recommended foods, please look in the GAPS book.

A typical menu:
Start the day with a glass of still mineral or filtered water with a slice of lemon. It can be warm or
cool to personal preference. Have half a cup of homemade yoghurt or kefir.
Instead of drinking water and yoghurt/kefir separately, you can make a refreshing drink: mix well
half a cup of yoghurt/kefir and half a cup water and drink first thing in he morning.
If you have a juicer your patient can start the day with a glass of freshly pressed fruit/vegetable
juice diluted with water.
You can make all sorts of juice mixes, but generally try to have 50% of therapeutic ingredients:
carrot, small amount of beetroot (no more than 5% of the juice mixture), celery, cabbage, lettuce,
greens (spinach, parsley, dill, basil, fresh nettle leaves, beet tops, carrot tops), white and red
cabbage, and 50% of some tasty ingredients to disguise the taste of therapeutic ingredients:
pineapple, apple, orange, grapefruit, grapes, mango, etc. Your patient can have these juices as they
are, with some yoghurt/kefir or diluted with water.
Every day our bodies go through a 24 hour cycle of activity and rest, feeding and cleaning up
(detoxifying). From about 4am till about 10am the body is in the cleaning up or detoxification
mode. That is why many of us do not feel hungry first thing in the morning. Drinking water,
yoghurt/kefir and freshly pressed juices will assist in this process. Loading the body with food at

that time interferes with the detoxification. It is better to have breakfast around 10am when your
body has completed the detox stage and is ready for feeding. At that stage we usually start feeling
hungry, which is the bodys way of letting you know that the detoxification is finished. Children
may be ready for their breakfast much earlier than adults.

Breakfast choices
A variation of English breakfast: eggs cooked to personal liking and served with sausages and
vegetables, some cooked, some fresh as a salad (tomato, cucumber, onions, celery, any fresh salad
greens, etc.) and/or avocado and/or meat. The yolks are best uncooked and the whites - cooked. Use
plenty of cold pressed olive oil as a dressing on the salad and eggs. Mix a tablespoon of pre-soaked
or sprouted sunflower and/or sesame and/or pumpkin seeds with the salad. Sausages (full fat)
should be made of pure minced meat (full fat!) with only salt and pepper added (any fresh
vegetables or herbs also can be added to the mixture). Make sure that there are no commercial
seasoning or MSG (Monosodium Glutamate) in the sausages. I recommend finding a local butcher,
who would make pure meat sausages for you on order.
Avocado with meat leftovers, fish or shellfish, vegetables raw and cooked, lemon and cold pressed
olive oil. Serve a cup of warm meat stock as a drink with food. Dont forget to add some probiotic
food.
Pancakes made with nuts ground into flour are nice to have on the weekends, when you have more
time for cooking in the morning. These pancakes are delicious with some butter, sour cream with
honey, or as a savoury snack. If you blend some fresh of defrosted berries with honey, it will make a
delicious jam to have with pancakes. Weak tea with lemon, ginger tea or mint tea.

Lunch
Homemade vegetable soup or stew in a homemade meat stock.
Avocado with meat, fish, shellfish and raw or/and cooked vegetables. Use olive oil with some
lemon squeezed over it as a dressing. Serve a cup of warm homemade meat stock as a drink with
some yoghurt/kefir.
Any meat/fish dish with vegetables.

Dinner
One of the dishes from the lunch or breakfast choice.
After dinner half a cup of yoghurt or kefir.

Coming off the GAPS diet

The strict GAPS diet should be adhered to for at least 1.5 2 years. Depending on the severity of
the condition, some people recover quicker, others take much longer. Your patient needs to have at
least 6 months of normal digestion before you start introducing foods not allowed on the GAPS
diet. Do not rush with this step.
The first foods you will be able to introduce are new potatoes and fermented gluten-free grains
(buckwheat, millet and quinoa). The recipe section will explain how to ferment grains.
Introduce one food at a time and always start from a small amount: give your patient a small portion
of the new food and watch for any reaction for 2-3 days. If there are no digestive problems
returning, or any other typical for your patient symptoms, then in a few days try another portion. If
there are no reactions, gradually increase the amount of the food. These are starchy foods, so do not
forget to serve them with good amounts of fat (butter, olive oil, any animal fat, coconut oil, etc.) to
slow down the digestion of starch. Do not rush with the introduction of these new foods, it may take

several months to do it properly.

Once new potatoes and fermented grains are introduced, try to make sourdough with good quality
wheat or rye flour. You can make pancakes or bread with the sourdough. I would recommend a
wonderful book by Sally Fallon Nourishing Traditions for a wealth of recipes. Once sourdough is
well-tolerated you may be able to buy commercially available good quality sourdough breads.
At that stage you may find that your patient can digest buckwheat, millet and quinoa without
fermenting them prior to cooking. Gradually you will find that you can introduce various starchy
vegetables, grains and beans.
YOUR PATIENT WILL NEVER BE ABLE TO GO BACK TO THE TYPICAL MODERN DIET
FULL OF SUGAR, ARTIFICIAL AND PROCESSED INGREDIENTS AND OTHER HARMFUL
FOODS. USE THE YEARS OF FOLLOWING GAPS NUTRITIONAL PROTOCOL FOR
DEVELOPING HEALTHY EATING HABITS FOR THE REST OF YOUR LIFE !

In conclusion:
At the first glance the GAPS diet appears to be very hard work. However, it is a very wholesome
and healthy diet and will allow your patient to heal and seal the gut lining and lay a strong
foundation for good health for the rest of his or her life. It means that majority of GAPS people do
not have to adhere to a special diet for the rest of their lives: once the digestive system starts
functioning normally, they can gradually introduce most wholesome foods commonly eaten around
the world. Some people achieve this target in 2 years, some take longer it depends on the severity
of the condition and the age of the person: children generally recover quicker than adults.
Once introduced, the GAPS diet is no more difficult than any normal cooking and feeding the
family. And shopping is very simple: just buy everything fresh and unprocessed. Reading the GAPS
book will provide you with essential information and many recipes.
Good luck!