The Full GAPS Diet

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For the last couple weeks, Mr T and I have been following the guidelines of the Full GAPS Diet, and adapting family meals to avoid foods that are still an issue for the girls. This means that most meals are "Intro" legal but he and I get to add in snacks and treats that are allowable on Full GAPS. This has been super easy to do, and my surprisingly impressive GAPS culinary skills have allowed us to eat really tasty meals that don't at all make us feel like we're deprived. I'm sure many people think we must eat the most boring and bland food, but I've thoroughly enjoyed almost every meal I have made! This has a lot to do with having the internet as a resource that I refer to regularly! Why reinvent the wheel when many others have created healthy and delicious meals already?? Ain't nobody got time for that. Most of my future posts will be GAPS legal recipes for meals, sweets & treats but I thought I should post some info about what the Full GAPS diet actually consists of (or doesn't allow.)

The following information is from www.gapsdiet.com (the official GAPS Diet site):

The Full Diet should consist of eggs (if tolerated), fresh meats (not preserved), fish, shellfish, fresh vegetables and fruit, nuts and seeds, garlic and olive oil.  Apart from eating vegetables cooked, it is important to have some raw vegetables with meals, as they contain vital enzymes to assist digestion of the meats.  Fruit should be eaten on their own, not with meals, as they have a very different digestion pattern and can make the work harder for the stomach.  Fruit should be given as a snack between meals.

Other foods to focus on are plenty of natural fats, butter, ghee, coconut (if tolerated) and cold pressed olive oil. Fermented foods (sauerkraut, yogurt, and kefir) are also a very important part of this diet in addition to homemade meat or fish stock.  It is recommended to take a cup of warm meat or fish stock with every meal as a drink as well as soups and stews made with the meat or fish stock.  The stock, kefir and fermented vegetables will over time restore the stomach acid production, which will improve digestion.

It is best to avoid processed foods (any packet or tinned foods).  They are stripped from most nutrients that were present in the fresh ingredients used for making these foods.  They are a hard work for the digestive system and they damage the healthy gut flora balance.  On top of that they usually contain a lot of artificial chemicals, detrimental to health, like preservatives, colorants, etc.  Try to buy foods in the form that nature made them, as fresh as possible.

Recommended Foods

Almonds, including almond butter and oil Apples Apricots, fresh or dried Artichoke, French Asiago cheese Asparagus Aubergine (eggplant) Avocados, including avocado oil Bananas (ripe only with brown spots on the skin) Beans, dried white (navy), string beans and lima beans properly prepared Beef, fresh or frozen Beets or beetroot Berries, all kinds Black, white and red pepper: ground and pepper corns Black radish Blue cheese Bok Choy 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 Cherimoya (custard apple or sharifa) Cherries Chicken, fresh or frozen Cinnamon Citric acid Coconut, fresh or dried (shredded) without any additives Coconut milk Coconut oil Coffee, weak and freshly made, not instant Collard greens Colby cheese Courgette (zucchini) Coriander, fresh or dried Cucumber Dates, fresh or dried without any additives (not soaked in syrup) Dill, fresh or dried Duck, fresh or frozen Edam cheese Eggplant (aubergine) Eggs, fresh Filberts Fish, fresh or frozen, canned in its juice or oil Game, fresh or frozen Garlic Ghee, homemade (many store varieties contain non-allowed ingredients) Gin, occasionally Ginger root, fresh Goose, fresh or frozen Gorgonzola cheese Gouda cheese Grapefruit Grapes Haricot beans, properly prepared Havarti cheese Hazelnuts Herbal teas Herbs, fresh or dried without additives Honey, natural Juices freshly pressed from permitted fruit and vegetables Kale Kiwi fruit Kumquats Lamb, fresh or frozen Lemons Lentils Lettuce, all kinds Lima beans (dried and fresh) Limburger cheese Limes Mangoes Meats, fresh or frozen Melons Monterey (Jack) cheese Muenster cheese Mushrooms Mustard seeds, pure powder and gourmet types without any non-allowed ingredients Nectarines Nut flour or ground nuts (usually ground blanched almonds) Nutmeg Nuts, all kinds freshly shelled, not roasted, salted or coated (any roasting must be done at home) Olive oil, virgin cold-pressed Olives preserved without sugar or any other non- allowed ingredients Onions Oranges Papayas Parmesan cheese Parsley Peaches Peanut butter, without additives Peanuts, fresh or roasted in their shells Pears Peas, dried split and fresh green Pecans Peppers (green, yellow, red, and orange) Pheasant, fresh or frozen Pickles, without sugar or any other non-allowed ingredients Pigeon, fresh or frozen Pineapples, fresh Pork, fresh or frozen Port du Salut cheese Poultry, fresh or frozen Prunes, dried without any additives or in their own juice Pumpkin Quail, fresh or frozen Raisins Rhubarb Roquefort cheese Romano cheese Satsumas Scotch, occasionally Seaweed fresh and dried, once the Introduction Diet has been completed Shellfish, fresh or frozen Spices, single and pure without any additives Spinach Squash (summer and winter) Stilton cheese String beans Swedes Swiss cheese Tangerines Tea, weak, freshly made, not instant Tomato puree, pure without any additives apart from salt Tomato juice, without any additives apart from salt Tomatoes Turkey, fresh or frozen Turnips Ugly fruit Uncreamed cottage cheese (dry curd) Vinegar (cider or white); make sure there is no allergy Vodka, very occasionally Walnuts Watercress White navy beans, properly prepared Wine dry: red or white Yogurt, homemade Zucchini (courgette)

Foods to Avoid

Acesulphame Acidophilus milk Agar-agar Agave syrup - main carbohydrate is a complex form of fructose Algae - can aggravate an already disturbed immune system Aloe Vera - please go to "FAQs" for additional information on when it can be introduced Amaranth - is a grain substitute, contains starches Apple juice - usually has sugar added during processing Arrowroot - is a mucilaginous herb and loaded with starch Aspartame Astragalus - contains polysaccharides Baked beans Baker's yeast - contains saccharamyces cerevisae Baking powder and raising agents of all kind - baking soda can be used for specific medical issues, please view the "FAQs" section Balsamic vinegar - most found in stores have added sugar Barley Bean flour and sprouts Bee pollen - irritating to a damaged gut Beer Bhindi or okra Bicarbonate of soda Bitter Gourd Black-eye beans Bologna Bouillon cubes or granules Brandy Buckwheat Bulgur Burdock root - contains FOS and mucilage Butter beans Buttermilk Canellini beans Canned vegetables and fruit Carob Carrageenan - is seaweed and high in polysaccharides Cellulose gum Cereals, including all breakfast cereals Cheeses, processed and cheese spreads Chestnuts and chestnut flour Chevre cheese Chewing gum - contain sugars or sugar substitutes Chick peas Chickory root - contains high amounts of FOS Chocolate Cocoa powder - please see "FAQs" for more information Coffee, instant and coffee substitutes Cooking oils Cordials Corn Cornstarch Corn syrup Cottage cheese Cottonseed Cous-cous Cream - contains lactose Cream of Tartar Cream cheese Dextrose - in commercial products it is not the pure form Drinks, soft Faba beans Feta cheese Fish, preserved, smoked, salted, breaded and canned with sauces Flour, made out of grains FOS (fructooligosaccharides) Fructose - extracted from corn and has a mixture of other trisaccharides Fruit, canned or preserved Garbanzo beans Gjetost cheese Grains, all Gruyere cheese Ham Hot dogs Ice-cream, commercial Jams Jellies Jerusalem artichoke Ketchup, commercially available Lactose Liqueurs Margarines and butter replacements Meats, processed, preserved, smoked and salted Millet Milk from any animal, soy, rice, canned coconut milk Milk, dried Molasses Mozzarella cheese Mungbeans Neufchatel cheese Nutra-sweet (aspartame) Nuts, salted, roasted and coated Oats Okra - mucilaginous food Parsnips Pasta, of any kind Pectin Postum Potato white Potato sweet Primost cheese Quinoa - 60% starch Rice Ricotta cheese Rye Saccharin Sago Sausages, commercially available Semolina Sherry Soda soft drinks Sour cream, commercial Soy Spelt Starch Sugar or sucrose of any kind Tapioca - starch Tea, instant Triticale Turkey loaf Vegetables, canned or preserved Wheat Wheat germ Whey, powder or liquid Yams Yogurt, commercial

There you have it! This is the basis of what we're eating... but of course I can create wholesome AND tasty meals from these foods quite easily!

HealthTaryn NergaardGAPS