GAPS Intro Diet - Stage 1

What Can I Eat on the GAPS Intro Diet – Stage 1?

My good friend reminded me yesterday that what is obvious to me (i.e., GAPS details and nuances) is not necessarily evident to my clients, GAPS Class participants, and audience. 

It is also important, as busy mother & practitioner life allows, to periodically update my materials with fresh information. 

So, with that in mind today, I am going to write an up-to-date post about one of the most basic, and often misunderstood parts of GAPS — what to eat on the GAPS Intro Diet, Stage 1. 

Firstly, a quick refresh on the three parts of GAPS™:

The three main components of the GAPS Nutritional Protocol:

  1. Diet (6 Stage Introduction Diet, Full Diet, Transition Diet)
  2. Detoxification
  3. Supplementation

What does the GAPS Protocol do?

    • Addresses the root issue — healing & sealing the gut
    • Gently cleans up and removes the flow of toxins
    • Removes hard-to-digest foods
    • Corrects nutritional deficiencies 
    • Emphasizes healing foods
    • Restores your immune system

Start with the 6 Stage Introduction Diet first, if you have:

    • Diarrhea (of any origin), abdominal pain, bloating, flatulence, etc. Diarrhea indicates that there is significant damage to the gut lining, which needs slow, methodical healing
    • Health issues that aren’t resolving on Full GAPS
    • “Leaky gut” and inflammatory bowel conditions
    • Autistic children, and all children on the spectrum or with learning disabilities, such as Down syndrome, cerebral palsy, etc
    • Kids and adults diagnosed with diabetes type 1 or celiac disease
    • Some cases of stubborn constipation (children in particular)
    • Multiple food allergies and intolerances, as the gut lining is very damaged and needs slow healing

What can I eat on the GAPS Introduction Diet, Stage 1?

Meat stock (as opposed to bone broth):

  • Naturally or organically sourced is best
  • Fish
  • Wild game
  • Chicken
  • Beef
  • Pork
  • Fowl (duck, pheasant, etc.)
  • Reptile
  • Fresh herbs cooked in stock & removed


  • Herbal teas
  • Mineral water
  • Coconut water – fermented
  • Apple cider vinegar in stock
  • Meat stock for sipping


Vegetables – boiled, with seeds & skins removed:

  • Artichokes (not Jerusalem)
  • Asparagus
  • Beets
  • Beet tops
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Carrots
  • Cauliflower
  • Chard
  • Cucumber
  • Collards
  • Daikon radish
  • Garlic
  • Green onion
  • Kale
  • Kohlrabi (& leaves)
  • Leeks
  • Mushrooms
  • Onions (red, yellow, white)
  • Pattypan squash
  • Peas
  • Pumpkin
  • Radishes (& tops)
  • Ramps
  • Rutabaga leaves
  • Spinach
  • Turnips

Meats & related:

  • Animal fat
  • Organ meats
  • Marrow 
  • Meat close to the bone
  • Certain raw meat (only very clean sources)


  • Raw, local honey
  • Coconut oil
  • MCT oil

That is the official “list” of GAPS Introduction Diet Stage 1 Foods. Of course, there are variables and nuances to take into account based on your particular need & situation. 

In my one-to-one work with clients, we develop a GAPS plan that is unique and specific to them. 

Often I am working with individuals who are quite sensitive or compromised. To reduce their inflammation and reactions, I use food sensitivity testing alongside stool testing. 

The information gathered in a comprehensive intake process, allows me to determine further what GAPS foods they may need to avoid for their healing progress, as well as what needs to be specifically targeted (and in what order) for their healing improvement. 

To find out more about these options, book a free GAPS Inquiry Call.

Have experiences or questions about Stage 1 you want to share? Please leave a comment!

GAPS Intro Diet - Stage 1

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