Full GAPS Diet — Allowed Foods Reference
✓ Allowed Foods
Meat & Poultry
Fresh or frozen only. No smoked, canned, processed, or cured meats. |
Fish & Shellfish
Wild-caught ideally. Preferably no farmed seafood. No smoked, salted, or breaded fish. |
Eggs & Dairy
No pasteurised milk, cream, commercial yogurt, processed cheese, cream cheese, mozzarella, feta, or ricotta. Creamed cottage cheese not permitted — dry curd only. |
Vegetables
*Seaweed: after Introduction Diet only. Fermented vegetables encouraged. No canned or preserved vegetables. No potatoes, parsnips, swede, sweet potatoes, or yams. |
Fats & Oils
Cook only with animal fats, coconut oil, or ghee. All plant oils cold/raw only — never heat them. |
Fruit
Fruit at snacks only — not combined with meat at main meals. No canned or preserved fruit. No fruit juice (commercially prepared). |
Nuts & Seeds
Nuts and seeds should be soaked, then dried, and ideally roasted at home to reduce lectins and phytates. No commercially roasted, salted, or coated nuts. Nut flours permitted for GAPS baked goods. Limit peanuts if candida or SIBO present. |
Herbs, Spices & Condiments
No balsamic vinegar (usually contains added sugar). No commercially prepared ketchup, sauces, or condiments. No spice blends with additives. |
Legumes ⚠
*Full GAPS only — not Introduction Diet. Dried legumes must be acid-soaked 12–24hr (ACV or lemon juice) or sprouted before cooking. Small portions only. Individual tolerance varies. |
Drinks
*Freshly pressed only from permitted fruit and vegetables — not commercial. No squash, cordials, soft drinks, or instant drinks. |
✕ Always Avoid
Grains & Starches
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Sugar & Sweeteners
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Dairy to Avoid
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Other
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This document is for educational purposes only. Based on Dr Natasha Campbell-McBride's GAPS protocol. Individual tolerance varies — work with a qualified GAPS practitioner.