The Full GAPS – Ingredients

The GAPS diet is a restrictive diet that eliminates many foods that you will be used to having and aims to heal the gut, reduce inflammation and restore balance to the gut microbiome. It has two main stages: the introduction phase with six stages, which is the most restrictive, followed by the much less restrictive Full GAPS Diet. One example of a restriction is buckwheat, which is not a wheat, but has high levels of carbohydrates and is therefore a potential irritant. Other ingredients like chickpeas, have complex carbohydrates and lectins, which is why they are restricted. It is possible that at the full GAPS stage you may feel comfortable with small amounts of chickpeas. As with many things, the GAPS diet may need to be tailored to individual needs and tolerances.

Here’s a breakdown of the allowed fruits, vegetables, and other ingredients during the Full GAPS Diet, which as you can see is not that restrictive:

Almonds, including almond butter and oil.
Apples
Apricots, fresh dried
Artichokes
Asparagus
Aubergine
Avocado, including avocado, oil
Bananas, Ripe only with brown spots on the skin
Beans, dried white, Navy (Haricot) , string beans and lima beans properly prepared
Beef
Beetroot
Berries, all kinds
Black, white and red pepper and Pepercorns
Black radish
Blue cheese
Brazil nuts
Brick cheese
Brie cheese
Broccoli
Brussels sprouts
Butter
Cabbage
Camembert cheese
Canned fish in oil or water only
Capers
Carrots
Cashew nuts, fresh only
Cauliflower
Cayenne pepper
Celeriac
Celery.
Cellulose in supplements
Cheddar cheese
Cherries
Chicken, fresh or frozen
Cinnamon
Citric acid
Coconut, fresh or dried chips without any additives
Coconut milk
Coconut oil
Coffee, weak, and freshly made, not instant
Collard greens
Colby cheese
Cottage cheese, creamed
Courgette (zucchini)
Coriander, fresh or dried
Cucumber
Dates, fresh or dried without any additives
Dill, fresh or dried
Duck, fresh or frozen
Eden cheese
Eggplant (aubergine)
Eggs, fresh
Philbert nuts
Fish, fresh or frozen
Game, threshold frozen
Garlic
Ginger root, fresh
Goose, fresh or frozen
Go on Zola cheese
Gouda cheese
Grapefruit
Grapes
Harry beans
Hazelnuts
Herbal teas
Herbs, threshold dried
Honey, unheated.
Juice, freshly prepared from permitted fruits and vegetables.
Kale
Kiwi fruit
Kumquat
Lamb, fresh or frozen
Lemons,
Limes
Lentils
Lettuce, all kinds
lima beans,
Mango, dried or fresh
Meats, fresh or frozen
Melons
Mushrooms
Mustard, seeds, pure powder and gourmet type
Nectarines
Nut flour or ground nuts
Nutmeg
Nuts, all kinds, freshly shelled, not roasted or coated
Olive oil, virgin cold pressed
Olives, prepared without sugar or any other ingredients
Onions
Oranges
Pak Choi
Papayas
Parmesan cheese
Parsley,
Peaches
Peanut butter, without additives
Peanuts, without additives
Pears
Peas, dried split and fresh green
Pecans
Peppers (green, yellow, red and orange)
Pheasant, fresh or frozen.
Pickles, without sugar
Pigeon, fresh or frozen
Pineapples,
Pork, fresh or frozen
Poultry, fresh or frozen
Prunes, dried without any additives or in their own juice
Pumpkin
Quail, fresh or frozen
Raisins,
Rhubarb
Romano cheese
Satsuma
Seaweed fresh and dried, once the introduction diet has been completed.
Shellfish, fresh frozen
Spices, single, and pure without any additives
Spinach
Squash, (summer and winter)
Stilton cheese
String (runner) beans
Swiss cheese
Tangerines
Tea, weak, freshly made, not instant
Tomato purée, pure without any additives
Tomato juice, without any additives apart from salt
Tomatoes
Turkey, fresh or frozen
Turnips
Ugli fruit
Vinegar, Cider or whit wine, make sure not Allergic
Walnuts
Water Cress
Yoghurt, home made