Low Carbohydrate Eating: A GAPS, Ketogenic & Ayurvedic Food Reference

A practical reference combining three complementary frameworks — the GAPS healing protocol, ketogenic and low-carbohydrate principles, and Ayurvedic nutritional wisdom. Covers carbohydrates in fruits, vegetables, nuts and seeds; protein and carbs in GAPS-approved legumes; and protein, fats and collagen in GAPS-recommended fish, meats and eggs.

Total Carbohydrate

The headline figure on any nutrition label. It includes both the carbohydrates your body absorbs and the fiber it cannot — so on its own, it overstates the metabolic impact of a food.

Net Carbs — The Absorbed Portion

Total carbs minus fiber. This is what actually reaches your bloodstream, raises blood glucose, and triggers an insulin response. On a VLC diet, net carbs is the figure that matters.

Fiber — Food for Your Gut Bacteria

A complex carbohydrate that passes undigested to the colon, where it feeds beneficial gut bacteria. Fiber does not raise blood glucose. A healthy gut microbiome depends on an adequate supply of it.

Very low carbohydrate (VLC) daily targets: under 20g net carbs is ideal for therapeutic benefit; under 50g supports general metabolic health. At 20g, half an apple (≈ 6g net carbs) and one serving of broccoli (≈ 5g net carbs) together already account for more than half the daily allowance.

Net carbs — absorbed, raises blood glucose

Fiber — feeds gut bacteria, not absorbed

* Approved for Full GAPS Diet

*† GAPS approved — dried, use sparingly

Bar shows total carbs · split into net + fiber · values per 100g

Fruits — ranked by total carbohydrate

#	Fruit	Total	Net	Fiber
All fruits listed are GAPS approved · *† dried — use sparingly

Vegetables — ranked by total carbohydrate

#	Vegetable	Total	Net	Fiber
* Approved for Full GAPS Diet · No * = excluded (starchy / grain)

Nuts & Seeds

Despite being energy-dense, most nuts and seeds are low in net carbs — thanks to substantial fiber content. They are among the most VLC-friendly snacks, though portion size matters given their calorie density.

A practical note on portions: A typical handful (≈ 30g) contains roughly one third of the per-100g values shown. Chestnuts are unusually high in carbohydrate for a nut and should be portioned carefully. Pistachios are not on the GAPS approved list. Cashew nuts, peanuts, pecans and hazelnuts are all GAPS approved when properly prepared. Almonds, walnuts, macadamias, Brazil nuts and pumpkin seeds are among the most carb-efficient choices overall.

Net carbs — absorbed

Fiber — not absorbed

Bar shows total carbs · split into net + fiber · values per 100g · ranked highest to lowest total carbs

#	Nut / Seed	Total Carbs	Net Carbs	Fiber
* Approved when soaked and roasted on the GAPS diet · Pistachios are the only nut here not on the GAPS approved list

Legumes & Beans — GAPS Approved

All values per 100g, cooked. These legumes are permitted on the Full GAPS diet only — not during the Introduction stages — and must be properly soaked and prepared before eating. They provide a meaningful source of protein alongside their carbohydrate content.

Essential preparation — non-negotiable on GAPS: Soak for a minimum of 12–24 hours in warm water with a splash of raw apple cider vinegar or lemon juice. Change the water at least once during soaking. Rinse thoroughly before cooking. Cook until completely soft — never al dente. This process removes phytates, lectins and oligosaccharides that burden a sensitive or healing gut. Start with red lentils — the most easily tolerated, requiring the shortest soaking time and cooking to a soft, easily digestible consistency. Adding a strip of kombu seaweed during cooking further reduces digestive irritation. The GAPS baked beans recipe uses haricot/navy beans and is Dr. Campbell-McBride's own family-friendly staple — a practical goal for Full GAPS households.

Protein (g per 100g cooked)

Net carbs — absorbed

Fiber — not absorbed

Ranked highest to lowest total carbs · values per 100g cooked

#	Legume	Protein	Carb Breakdown	Net Carbs	Fiber

* Included in Full GAPS diet

Protein, Fats & Collagen: Fish, Meats & Eggs

These foods heal the gut lining, support the immune system, provide essential fatty acids and deliver the collagen and gelatin needed to repair the tight junctions in the gut wall and support connective tissue throughout the body.

What is collagen and where is it found? Collagen is the most abundant structural protein in the body, forming the scaffolding of skin, bones, ligaments, tendons and cartilage — and critically, the gut wall itself, including the tight junctions that prevent undigested particles from crossing into the bloodstream. In food, collagen is found in skin (fish skin, chicken skin), bones, and the connective tissue in slow-cooked bony cuts.

The simplest and most practical way to obtain collagen is fish broth or chicken broth. Cooking a whole fish in a pan of water releases significant collagen and gelatin from the skin and bones into the liquid. A whole chicken simmered for around two hours does the same — the skin, bones and connective tissue all release into the water, and reducing the liquid a little concentrates it further into a deeply nourishing broth. These are considerably easier to make than traditional bone broth and provide excellent collagen and gelatin. Traditional bone broth (made from beef or lamb bones, slow-cooked for many hours) is also a rich collagen source, but fish and chicken broth are a highly practical everyday alternative. Eating fish and poultry with the skin on, and including slow-cooked bony cuts such as chicken legs, oxtail and lamb shanks all contribute meaningfully. Collagen values shown (≈) are estimates — actual content varies considerably by cut, skin inclusion and cooking method.

Protein — general adult

The standard recommendation is approximately 50–60g of protein per day (0.8g per kg of body weight) — the minimum to maintain muscle mass and support basic tissue repair. On a GAPS diet rich in meat, fish and eggs, this is easily achievable. A 150g chicken breast alone provides roughly 45–47g of protein.

Protein — over 50

After 50, the body becomes progressively less efficient at using dietary protein to build and maintain muscle — known as anabolic resistance. Current evidence supports 1.2–1.6g per kg per day, or roughly 75–110g for most adults, to preserve muscle mass, support bone density and maintain metabolic health. Spreading protein across 2–3 meals is more effective than concentrating it in one sitting.

Collagen — daily target

Aim for 5–10g of collagen from food daily. Fish broth and chicken broth are the most accessible everyday sources — a whole chicken or whole fish simmered in water produces a collagen-rich liquid that can be used as a base for soups and stews. Eating skin-on fish and poultry, slow-cooked joints and liver all contribute further.

Do not use hydrolysed (denatured) collagen supplements. Native, undenatured collagen from whole food works through different biological mechanisms and is effective in far smaller amounts. Hydrolysed collagen has been broken apart by heat or enzymes and requires 10–20g/day to produce any measurable effect. Food-based collagen comes with all its natural co-factors intact.

Protein — bar and value (g per 100g)

Fat (g)

Collagen ≈ (g, estimated)

Ranked highest to lowest protein · values per 100g cooked

Fish — ranked by protein

#	Fish	Protein	Fat	Collagen ≈
There are many more fish approved on GAPS — this is just a selection. Cod is an excellent choice but skin-on can be harder to source. Trout, tuna, plaice and many others are all suitable. Eat skin-on wherever possible for collagen. Sardine bones add further collagen.

* Included in GAPS diet

Meats & Eggs — ranked by protein

#	Meat / Egg	Protein	Fat	Collagen ≈
Any liver is highly recommended in a GAPS diet — a rich source of vitamins A, B12, folate and iron

* Included in GAPS diet

An Ayurvedic perspective on red meat: Ayurveda recognises that red meat is harder to digest than white meat, and that over time this can lead to increased Ama — the accumulation of undigested material and metabolic toxins in the body — which is understood to be a root cause of many chronic conditions. From an Ayurvedic standpoint, chicken, turkey and fish are considerably easier to digest and are generally preferred. If beef or lamb is included, small portions, slow cooking and good digestive fire (Agni) are important. Liver from chicken or lamb is well tolerated and highly nutritious.