GAPS Diet Food List PLUS Intro Stage for Healing


The GAPS diet started by Dr. Natasha Campbell, is a meal plan designed to help heal digestive disease, neurological issues, reduce inflammation and heal autoimmune conditions. This diet incorporates the simplest foods for the body to digest so that the gut can heal and recover completely.

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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.
For instance, when adding in ghee at stage 2 start off with 1 tbsp and if your body responds in a negative manner then you may not add that food back in for a few more weeks or months.
This GAPS diet shopping list is something I developed for patients after reading the writings of Dr. Campbell.
Here is the Full GAPS diet food list followed by the 6 stages of the diet:

Full GAPS Diet Food List

VEGETABLES

Artichoke
Arugula
Asparagus
Avocados
Beets
Bell Peppers
Bok Choy
Broccoli
Broccoli Rabe
Brussels Sprouts
Cabbage
Carrots
Celery
Collards
Cucumbers
Eggplant
Fennel
Garlic
Green Beans
Jerusalem Artichoke
Kale
Mushrooms
Olives
Onions
Parsnip
Pumpkin
Radish
Romaine Lettuce
Seaweed
Spinach
Squash (summer and winter)
Tomatoes
Turnips
Watercress

FISH (Wild Caught only, NO Farm Raised)

Anchovies
Bass
Cod
Grouper
Haddock
Halibut
Herring
Mackerel
Mahi Mahi
Red Snapper
Salmon
Sardines
Seabass
Trout
Tuna
Walleye

NUTS AND LEGUMES (ideally sprouted or as nut butters)

Almonds (sprouted or as raw nut butter)
Brazil Nuts
Coconut (technically a drupe)
Hazelnuts
Lima Beans (soaked)
Macadamia
Navy Beans (soaked)
Pecans
Pine Nuts
Walnuts
Nut Butters
Nut flours (in moderate amounts – no more than 1/4 cup a day)

FATS / OILS

(Organic Unrefined)
Avocado Oil
Almond Oil
Butter (pastured)
Coconut Oil
Flaxseed Oil
Ghee
Hempseed Oil
Macadamia Oil
Olive Oil
Sesame Oil
Palm Oil (sustainable)
Walnut Oil

DAIRY (raw, aged and grass-fed)

Goat Cheese (aged 60+ days)
Kefir (Cultured Goat Milk) (fermented 24+ hours)
Raw Sheep Cheese (aged 60+ days)
Sheep Yogurt (fermented 24+ hours)
Raw Cows Cheese (aged 60+ days)
Raw Cows amasai, kefir and yogurt (fermented 24+ hours)

MEAT (Organic, Grass-fed)

Beef
Bison
Bone Broth
Chicken
Duck
Eggs (free-range)
Lamb
Turkey
Quail and other wild game
Venison and other wild game

FRUITS – in moderation

Apple
Apricot
Banana
Blackberries
Blueberries
Cantaloupe
Cherries
Coconuts
Figs
Grapefruit
Grapes
Kiwi
Lemon
Lime
Mango
Nectarine
Orange
Papaya
Peaches
Pears
Pineapple
Plums
Pomegranate
Raspberries
Rhubarb
Strawberries
Watermelon (no seeds)

SPICES AND HERBS

Basil
Black Pepper
Cilantro
Coriander Seeds
Cinnamon
Cumin
Dill
Fennel
Garlic
Ginger
Mint
Parsley
Peppermint
Rosemary
Sage
Sea Salt
Tarragon
Thyme
Turmeric

CONDIMENTS

Apple Cider Vinegar
Coconut Vinegar
Sea Salt

FLOURS

Coconut Flour
Almond Flour

BEVERAGES

Almond Milk
Coconut Kefir
Coconut Milk
Herbal Teas
Raw Vegetable Juices
Sparkling Water
Spring Water (or Filtered)
Wine, in moderation

SWEETENERS – in moderation

Raw Honey
Dates made into paste

SUPPLEMENTS

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

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
After using the GAPS diet personally and with thousands of patients, I can tell you it is the most effective meal plan for healing gut issues and autoimmune disease.

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