GAPS diet must be adapted to the individual’s health needs, so do not take this information as a guide of this diet.

The basis of the first stage of Introduction GAPS diet are homemade meat and fish BROTHS. Broth must be homemade, commercially prepared broths or its other alternatives are not allowed.

To make good stock you need joints, bones, bone marrows, a piece of meat on the bone, a whole chicken, goose or duck, whole fish, fish heads or others meats. It is necessary to use bones and joints as they provide the necessary to treat the intestinal lining and support the immune system. It is good to start with a chicken stock that is especially gentle on the stomach.

It is very important to eat all the fat in the stock and off the bones as these fats are essential for the healing process. I recommend you mix animal fats and add it to every bowl of the stock or soup. Animal fat is important in healing of the gut lining. 

The stock will keep well in the fridge for at least 7 days. Do not use microwaves for warming up the stock, use conventional stove.The broth is recommended drink several times a day as a beverage. It is also used for preparation of VEGETABLE SOUPS, which are the main meal of this stage.

Permitted kinds of vegetable at this stage are for example broccoli, cauliflower, onion, carrot, celery, parsley, pumpkin etc. Forbidden vegetables due to high fibrousness is, for example, celery stalks. It is important to remove all hard parts of vegetable such as broccoli and cauliflower stalks, pumpkin seeds and peel, zucchini peel, etc. Consumption of fiber and other substances that might irritate the intestine and hinder its treatment is forbidden.

Eat these soups as many times a day as you like. Do not heat soups in a microwave oven, but on a cooker.

Inclusion of  FERMENTED FOODS from the beginning of the diet is important. You can choose fermented vegetables or fermented dairy products. However, they must be added to the diet gradually to avoid any reactions. Start with 1-2 teaspoons a day for 2-5 days, then 3-4 teaspoons a day for 2-5 days and so on until you can add a few teaspoons of the probiotic food into every cup of meat stock and every bowl of soup.

It is good to start with juice from fermented vegetables such as sauerkraut or beetroot, which is very well tolerated, better than fermented dairy products. Do not eat fermented vegetables at this stage because of a lot of fiber which can be difficult to digest.

You can drink fermented juice as a beverage with the soup/broth or add juice into the soup/broth. Make sure that the food is not too hot when adding the probiotic foods, as the heat would destroy the beneficial probiotic bacteria.

From group of fermented dairy products, homemade kefir is recommended (it is better to start with kefir made from goat milk. Goat milk is better tolerated than cow’s milk), yoghurt, sour cream and whey.


You can drink ginger tea, water with squeezed lemon juice or just filtered water.

For preparation of ginger tea, grate some fresh ginger root (about a teaspoonful) into your teapot and pour some boiling water over it, cover and leave for 3-5 minutes.  Pour through a small sieve and add honey to taste if you need.



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