Introduction Phase
The initial phase of the GAPS diet, known as the introduction phase, is a crucial step in healing the gut and can span from a few weeks to a year. This phase consists of six stages, with each stage gradually introducing new foods while eliminating others. The dietary restrictions during this phase are quite significant.
In the first stage, the diet primarily revolves around consuming homemade bone broth, juices, tea sweetened with honey, and unpasteurized homemade yogurt. These foods assist in healing the gut and restoring its functionality.
As you progress to stage two, raw organic egg yolks and nutrient-rich stews made with meat or fish and fresh vegetables are incorporated into your diet. These additions provide essential proteins and minerals to support your body’s healing process.
Upon reaching stage three, the introduction of foods like avocado, fermented vegetables, and scrambled eggs further diversify your meals, offering additional nutrients and flavors.
Stage four allows for the inclusion of cooked apples, raw vegetables, and a variety of other fruits, excluding citrus fruits. These additions contribute to a well-rounded and balanced diet.
Finally, in stage six, citrus fruits are introduced, completing the list of permissible foods. It is crucial to note that you should only proceed to the next stage once your body demonstrates tolerance to all the foods within your current stage.
Maintenance Phase
During the maintenance phase of the GAPS diet, individuals are advised to follow a specific eating plan that includes hormone-free grass-fed meat, animal fats, fish, fermented and raw vegetables, as well as certain nuts and nut flours. It is important to adhere to additional guidelines during this phase, such as avoiding the consumption of meat and fruit together, incorporating animal fats and bone broth into every meal, and consuming fermented foods in quantities that are tolerable for your body. This phase typically lasts around two years, allowing sufficient time for the body to fully adapt and heal.