The GAPS Diet as part of Matthew’s Recovery Plan
In designing our plan to help Matthew’s recovery, we attack many variables simultaneously. It’s our belief that the four most
important interventions for most children on the autism spectrum are 1) a nutritious, gut-healing diet, 2) therapy that directly
addresses social issues, 3) reducing the overall toxic load on the child, and 4) biomedical supplementation based on the needs
of the child. For Matthew, this means the GAPS Diet (diet), intensive Son-Rise therapy (social issues therapy), detoxifying our
house and limiting Matthew’s exposure to environmental toxicity, and providing Matthew with specific natural nutritional
supplements based on deficiencies or surpluses in key markers based on blood, urine, and fecal sample testing. While other
therapies – massage, OT, sensory-based therapies, exercise, etc. – are part of the solution, we believe that the big four (diet,
social skills-based therapy, detoxified environment, and targeted natural nutritional supplements) must be the foundation.
In this blog entry, I am going to explain the dietary component of our intervention plan, the GAPS Diet. I started writing this so
that Daria, Sonia, Jazmine, the rest of team who works with Matthew, and I would all have a common understanding of what
we are doing and why we are doing it. Almost all of my information comes from Gut and Psychology Syndrome by Dr. Natasha
Campbell-McBride. Anyone considering using the GAPS diet should read this book thoroughly and use it as the foundation for
the diet. I am not quoting specific pages or footnoting this as almost all of the ideas in there are hers and that would get a little
silly and redundant. I use my own words to help capture the content. In many ways, I’m providing a “Reader’s Digest” version
of Dr. Campbell-McBride’s book to cull out the key understandings for myself and Matthew’s team. I hope it will also be helpful
to others who are considering using the GAPS diet or want to better explain the diet to family or friends.
Please excuse any grammatical or stylistic shortcomings. I’m focused more on getting the information in a digestible form than
making all my college journalism professors proud.
GAPS Diet & Gut Healing
We often speak of kids with autism as being different from their neurotypical peers, but as almost every child on the autism
spectrum has gut issues, it may be equally accurate to say that they are not gut-typical. Hippocrates said, “All diseases begin in
the gut,” and this ancient insight is playing out in the modern world with the dramatic increase in cases of autism. Kids with
autism suffer from many issues related to the digestive track, and the majority of these issues can be traced to a lack of
beneficial bacteria in the gut and an overabundance of pathogenic (bad) gut bacteria (or flora). Addressing the following key
questions will address the rationale for the GAPS diet and explain how to successfully execute it:
How did the gut flora get damaged in the first place?
What impact on the body does damaged gut flora have?
How does the GAPS diet address these issues?
Why is GAPS generally better than Gluten-Free, Casein-Free or other diets for the child with autism?
What foods should I avoid? Why?
What foods can I eat? Why?
What supplements are essential to the GAPS diet?
How do I start an effective GAPS diet?
How do I maintain an effective full GAPS diet?
What can the GAPS patient eat on the fully gaps diet?
How do I get my child to eat this food?
How do I introduce dairy products?
How do I make this food?
Where can I purchase these supplements and food?
Anything else?
What impact on the body does compromised gut flora have?
Compromised gut flora has dramatic impacts on multiple body systems. When the body has a lack of beneficial gut flora, it
has challenges in digestion, nutrient synthesis, and immune system response. A lack of good gut flora usually results in
increased bad gut flora, which bring a host of additional problems. These issues are outlined in the following sections on
digestion, nutrient synthesis, immune system response, and problems resulting from bad gut flora.
Digestion
The chart below summarizes the challenges of digestion – enterocyte damage and the challenges of the body in breaking down
and absorbing peptipes, casein, gluten, dietary fiber, lactose, and iron. In addition, it describes how these challenges can lead
to “leaky gut” and related issues.
Challenge
Impact on the body
Enterocyte Damage: One of the final stages of food digestion happens on
cells (called enterocytes) that coat the villi (the finger-like protrusions) of the
digestive tract. These cells complete digestion and absorb nutrients. They
need to be continually replenished – a process by which new enterocytes are
created in the “crypts” of the villia and get older as they go up the villi, only to
be “sloughed off” at the top.
Older, unhealthy enterocytes don’t absorb food
nearly as well, robbing the body of nutrients
and creating a series of other challenges that
are highlighted in the rows below.
There are beneficial bacteria – good gut flora – that aid in this process of new
enterocyte creation. Without the good bacteria to aid this process, the
enterocyte creation and repair cycle is impaired. The time it takes for
enterocytes to go up the villi is extended, resulted in older and less effective
enterocytes. Moreover, the mitotic activity in the “cyrpts” is suppressed.
Gut can’t properly break down proteins and peptides. The normal cycle is
proteins broken down to peptides broken down to amino acids and used by
the body for different function. GAPS patients often have low stomach acidity
(caused by toxins from Candida and other factors), problems with protein
break-down can start there. Low stomach acidity can signal the pancreas not
to produce necessary enzymes that help in breaking down proteins. Finally,
these under-broken-down proteins then come to the older, less healthy
enterocytes can’t break down these peptides, often because they don’t
produce the protein-breaking-down enzymes called peptidases. One such
enzyme that aids in the final digestion of peptide is called DPP IV, and it has
been found to be lacking in GAPS patients.
Gut can’t properly break down casein: Casein is a milk protein. Because of
the cycle described above, GAPS patients have a hard time breaking down the
casein. Instead, it gets partially broken down into casomorphines or other
substances.
Gut can’t properly break down gluten: Gluten is a grain protein. Because of
the cycle described above, GAPS patients have a hard time breaking down the
gluten. Instead, it gets partially broken down into gluteomorphines or other
substances.
Gut can’t properly break down dietary fiber: Good bacteria break down
dietary fiber into amino acids, minerals, organic acids, and other helpful
micronutrients. In addition, good bacteria use the fiber to help absorb toxins,
recycle bile acids, and other functions.
Gut can’t properly break down lactose: Lactose is a complex milk sugar – a
disaccharide, meaning a “double sugar” that they are made up of two
monosaccharides (molecules of sugar). (The body can easily digest
monosaccharides without digestion, but more complex sugars are much
harder to digest.) One of the gut’s best lactose-digesting bacteria is a good (or
physiological) kind of E.coli bacteria. Without the physiological E.coli (and
often also the lack of the enzyme lactase which helps to break down lactose),
lactose can’t be broken down.
Without the proper digestion of proteins, the
body the body is robbed of essential amino
acids it needs to function well. Moreover, the
mal-digested proteins are attacked by the
body’s immune system, creating inflammation
and host of issues.
Casomorphines and gluteomorphines are
opiates, similar in structure to morphine or
heroin. Clearly, this isn’t good, and can cause
both behavioral challenges and impair brain
functioning (by getting through the blood-brain
barrier and blocking certain brain activity). In
addition to this behavioral challenge, the body
perceives the partially broken-down milk or
grain proteins as an invader, triggering an
allergic reactions.
Without the good bacteria, these functions
don’t work properly. To make it worse, without
the good bacteria, the bad bacteria feed off of
the dietary fiber.
In addition to causing allergic reactions (as in
people who are lactose-intolerant) and
compromised immune system response, the
improperly broken down complex sugars
become food for Candida and other pathogenic
flora.
Moreover, an over-abundance of sugars and
carbohydrates in the diet can cause an over-
Gut can’t properly break down other disaccharides (double sugars): Often,
this is because the surface of the unhealthy enterocytes (the “brush border”)
doesn’t produce the essential enzme, disaccharidases, which helps to break
down the double sugars into digestable monosaccharides.
In addition to lactose (milk sugar), other disaccharides that are not properly
broken down include sucrose (common table sugar) and maltose (the result
of the breakdown of starch from grains and starchy vegetables).
abundance of mucous in the digestive system.
This can result in fats not being digested as the
mucous covers food and blocks the bile and
digestive enzymes that is intended to break fats
down.
(In addition, a lack of the the good E.coli harms
protection of the body against other bad E.coli
strains, which can be extremely bad, even
deadly.)
Nutrient Synthesis
Challenge
Impact on the body
Nutrient Synthesis is Compromised: Good bacteria (including
Nutrient synthesis by the body is mother nature’s way
of making up for nutrient-poor food supplies.
the physiological strains of E.coli) synthesize essential
nutrients, including many amino acids, riboflavin (Vitamin
B2), Vitamin K2, panthothenic acid, folic acid,
cycanocoblamin (Vitamin B12), thiamin (Vitamin B1), ,
niacin (Vitamin B3), and pyridoxine (Vitamin B6).
Without the good gut bacteria, this synthesis doesn’t
happen and the body doesn’t get these nutrients. This
is exacerbated by the fact that because of
enterocyte/gut damage, the body isn’t absorbing as
many of these nutrients from food.
As vitamins typically have a very short life in the body
(several hours), taking supplements can’t make up for
this lack of nutrient synthesis.
Immune System Response
In GAPS children, the immune system starts to produce antibodies that inflame and attack the body’s own system (including in
the brain and nervous system), creating an out-of-balance immune system. Many of the roots of these challenges can be
traced back to gut issues.
Challenge
Lymphocyte and Immunoglobin deficiency: Good bacteria
engage the lymphoid tissue of the gut wall to help produce
huge numbers of lymphocytes. Lymphocytes in the gut
wall then produce immunoglobins. When good gut
bacteria are compromised, this system breaks down.
One example of this is the good bacteria Bifobacteria has a
substance called Muramil Dipeptide that activates
synthesis of lymphocytes, which then produce the
immunoglobins.
Impact on the Body
Immunoglobins protect the body from fungi, viruses,
and bacteria;
one example is IgA, and immunoglobin which protects
which protects mucuous membranes from fungi,
viruses, bacteria, and parasites.
GAPS patients often have low IgA numbers and
therefore compromised abilities to protect itself from
harmful substances in food (and the body).
In addition to not producing these substances, good
bacteria extend the life of IgA and other
immunoglobins.
Poor Neutrophils and Macrophage functioning: Good bacteria Without good gut bacteria, the neutrophils and
help neutrophils and macrophages -- immune system cells macrophages can’t do their jobs properly, deeply
that gather in inflamed and infected tissues and swallow
impacting the ability of the
up toxins, viruses, bacteria debris, and cellular debris – to
function properly
Low numbers of interferons, cytokines, and other active
immune regulators: These regulators are especially effective in
protecting against viral infections.
Low TH-1 helper: Lower numbers of good gut bacteria
reduce the effectiveness of TH-1 helper, and the body
reacts by increasing the number of TH-2 helpers.
In healthy guts, exposure to viruses from the
environment or vaccines does no harm, but in GAPS
children
TH-1 helpers are the “army at the city walls” fighting
antigens wherever the body comes in contact with the
outside world: mucuous membranes, skin. When TH-1
helpers can’t do the job, the body activates more TH-2
helpers (the “civilians inside the city walls”) to attack.
TH-2 helpers, especially IgE, are major “masters” of
allergic reactions.
Therefore, GAPS patients often have an over-active TH2 system, which predisposes them to chronic
inflammation, allergic reactions, and other
autoimmunity issues
The imbalance between TH-1 and TH-2 is a usual
component of eczema, asthma, allergies, chronic
fatigue syndrome, and other conditions often related to
autism.
Problems resulting from bad gut flora
When good gut flora are healthy, large numbers in the body, they are able to take care of the bad flora, keeping them in low
numbers. However, when good flora are compromised, bad flora thrive, creating host of issues in the body.
Challenge
Impact on the body
“Leaky” Gut: Bad bacteria can damage the integrity of
the guy wall. For example, Spirochaetacaea and
Spirillaceae can, due to their shape, push cells in the gut
wall apart, allowing substances to get through. Candida
albicans has this ability as well.
Partially digested foods get through the “leaky” gut
wall and into the blood stream.
Too much histamine (and other amines): Bad flora then
produce histamine, which is also produced by other
beneficial cells in the body.
Production of Kryptopyrroles: While we don’t know for
sure, there is evidence that suggests that bad gut flora
produce kryptopyrroles.
Bad flora produce toxins: Bad flora then produce toxins
Clostridia tetani produces toxins like those found with a
tetanus infection, and other strains of Clostridia and
other pathogenic gut flora produce neurotoxins. We
know of some of these toxins; others haven’t been
identified.
Too few sulphates: Many of the bad flora are sulphate-
These undigested foods are both attacked by the
immune system (creating allergic reactions) and can
cause problems in other parts of the body, including
the brain, down stream.
With too many bad bacteria, way too much histamine
is produced, and the functions in the body involving
histamine are thrown into disorder. It can create a
condition called histadelia. Histadelia symptoms
include allergies, low blood pressure, hypothalamus
dysfunction (causing hormonal issues), sleep
abnormalities, and emotional instability.
Kryptopyrroles can cause a condition called pyroluria;
symptoms of pyroluria include irritability, increased
anger, impaired intellectual function, and an inability
to deal with stress.
Exacerbated by a “leaky” gut that allows more of
these toxins into the bloodstream, these toxins
impact organs, the neurological system, and the
brain.
With too many sulphates being broken down, the
reducing.
“Drunk” without drinking: Bad flora – yeasts like
Candida – can go through alcoholic fermentation to
convert glucose to alcohol (ethanol) and acetaldelyde,
creating an effect of “being drunk” without drinking
Acetaldelyde challenges: As mentioned above,
acetaldehyde is a by-product of the alcoholic
fermentation caused by Candida and other bad flora.
Iron Depletion: Many people with compromised guts
have bad flora (Actinomyces spp., Mycobacterium spp.,
Corynebacterium spp., pathogenic strains of E.coli, and
others) that are iron-consuming.
body doesn’t have sulphates for the key functions
such as detoxification and the metabolism of brain
neurotransmitters.
In addition to depriving the body of necessary
sulphur, the bad flora break down the sulphates into
toxic substances such as hydrogen sulphide. (This
causes a really bad-smelling stool and gas.)
In addition to the behavior of being “drunk”, alcohol
being toxic to the body causes a host of really bad
problems. These include direct damage to the gut
wall (exacerbating other digestive challenges),
reduction of the stomach’s ability to produce
stomach acid (also exacerbating other digestive
challenges), liver damage (causing problems with
detoxification), nerve damage, and brain damage.
Alcohol is not good for the body!
Acetaldelyde alters the structure proteins, often
causing auto-immune reactions – as the body thinks
these proteins are bad substances. Acetaldelyde also
can render essential nutrients useless. For example, it
impacts the function of Vitamin B6, which is an
essential helper in the production of
neurotransmitters, fatty acid metabolism, and other
functions. Acetaldelyde and other toxins can also
impact the function of hormones the thyroid gland
produces, causing a host of issues.
In addition to other gut problems that may lead to
poor iron absorption, these bad flora create iron
deficiencies. Iron is one of the most essential
nutrients for the body. Unfortunately, merely taking
iron supplements won’t work, for all it could do is
feed these pathogenic flora and make them stronger.
HOW does the GAPS Diet address these issues?
It’s very simple. GAPS aims to GROW MORE GOOD GUT FLORA by through taking probiotics and eating fermented foods that
add good gut bacteria to the body and by avoiding antibiotics or other medicines that kill good gut flora. It also aims to REDUCE
BAD GUT FLORA by taking away the sugars and carbs that the bad gut bacteria live on, thereby starving them and reducing
their number.
As the number of good bacteria grow and bad bacteria decrease, the gut is able to heal the enterocytes and absorb food much
better. Because Clostridia are spore-forming bacteria, antibiotics cannot kill the spores, so the only way to deal with them is to
increase the number of good bacteria that deal with them in nature’s way.
The GAPS diet also provides the body with nutrients it needs for proper body and brain functioning and dramatically reduces
toxins and harmful substances in food.
What foods should I avoid? Why?
Foods to AVOID
What
AVOID Complex
Sugars and
Carbohydrates
AVOID Processed
Foods
AVOID Soya
AVOID processed
meats
AVOID Microwave
Ovens
AVOID
Commerciallyproduced juices
AVOID alcohol,
strong tea or coffee
AVOID table salt
and added salt in
food
AVOID pasteurized
dairy
Description
As GAPS patients have trouble breaking down
complex sugars – lactose (milk sugar), sucrose
(table sugar), and maltose (sugar from
starch). In addition, the bad gut flora that
feed on these undigested sugars are starved,
and the gut can heal better. The bad flora
stop producing toxins, damaging the gut wall,
and other bad things … and the good gut flora
are able to heal the enterocytes and aid in
proper digestion.
The more food is processed, the more it loses
its nutritional value. Processed food also has
chemicals that add to the toxic load of GAPS
children.
Soya products absorb alumnimum in the
production process, and they are natural
goitrogens, meaning they can impact iodine
absorption and thyroid function. Moreover,
soya beans have a high concentration of
phytates. These substances have a great
ability to bind to minerals – primarily iron,
magnesium, calcium and zinc – and impact
their absorption. Also, many GAPS children
are allergic to soy.
Processed meats contain additives
(preservatives, starches, sugars, too much
salt, lactose, other ingredients) that aren’t
good for GAPS patients.
Microwave ovens destroy many of the
nutritional benefits of food
Commerically-produced juices are
pasteurized, which destroys a lot of the
nutritional value and turns the juice into a
source of processed (bad) sugar.
Alcohol has a ton of bad effects on the body,
and strong teas and coffees are too much for
the GAPS patient
Commercial production of salt, however,
strips it down to sodium chloride only,
robbing salt of its nutritional impact. Table
salt has numerous deleterious effects on the
body
Pasteurized dairy products contact lactose
and casein, both of which can cause issues for
the GAPS patient (see previous sections)
Impact on Diet
NO GRAINS or anything made of them
NO STARCHY VEGETABLES: potato, yams, parsnip, cassava,
taro
NO SUGAR or anything that contains it
NO SUGAR replacements (aspartame) as it has neurotoxic
and carcinogenic qualities
NO STARCHY BEANS or PEAS: soy beans, garbanzo beans,
faba beans
NO LACTOSE (dairy products)
NO PROCESSED FOODS at all for the GAPS patient.
Especially avoid processed fats like margarine and butter
replacements
NO SOYA at all for the GAPS patient.
NO ham, bacon, deli meats, commercially available
sausages, and other processed meats
NO Microwave ovens!
NO commercially-processed juices.
NO alcohol, tea, or coffee. At least this one should be easy
for Matthew!
NO table salt or products with added salt.
NO commercially-produced, pasteurized dairy products
What foods can I eat and drink? Why?
Foods to EAT
What
EAT Liver
EAT EasilyDigestable
Proteins
Description
Liver is a great source of iron, and many GAPS
children are aneamic.
Impact on Diet
EAT LIVER at least once/week: one or two teaspoons of
cooked ground liver daily or a portion each week.
Liver has lots of B1, B5, biotin, folic acid, and other
vitamins.
As GAPS patients have trouble breaking down
proteins (but they are needed in the diet), they
should eat the most easily digestable forms.
Eggs, especially with raw yolks.
The body is able to get the amino acids and other
nutrients from protein-rich foods, and it doesn’t
leave partially-digested peptides that can cause
allergic reactions and other issues.
FISH, including the skin, that is boiled, stewed, or poached –
not fried, grilled or roasted.
Non-lean MEAT (including poultry skin) that is boiled,
stewed, or poached– not fried, grilled or roasted.
Meats should be bought FRESH (ideally) or frozen
Fatty meats have lots of vitamins B1, B2, B3, B5,
B6, and B12.
EAT Butchermade
sausages
These sausages have all the nutritional benefits
without the bad stuff.
COOK with
animal fat
from
Cook with animal fats as they do not change their
chemical composition with cooking heat.
Vegetable oils contain trans fatty acids, which
aren’t good for you.
EAT Eggs,
especially egg
yolks
EAT
Fermented
Dairy Products
EAT
Fermented
Vegetables
EAT Organic
low-starch
vegetables
Raw egg yolk can be absorbed almost 100%
without digestion.
GET butcher-made sausages (ideally from grass-fed,
antibiotic-free sources) that only include full-fat minced
meat, salt, and pepper. It is also okay to add fresh, organic
onion, garlic, or herbs to the mince. No commercial
seasonings.
Cook with … animal fats, non-hydrogenated coconut oil,
butter, ghee, pork dripping, beef fat (lard), lamb fat, goose
fat, duck fat, or chicken fat
Do NOT cook with olive oil (Note: You can eat olive oil as a
dressing, but do not cook with it.)
Antibiotic-free, free-range, organic EGGS
Egg yolks have many essential amino acids (cholin,
important for the liver system and brain), vitamins
(B1, B2, B6, B12, A, D, biotin), minerals (zinc,
magnesium)
Well-fermented milk products are largely free of
lactose because in the fermentation process, the
fermenting bacteria consume lactose in the food.
Moreover, fermentation breaks down the casein in
milk and produces helpful lactic acid, which can
have a soothing effect on the gut lining
Following the dairy introduction schedule, eat and drink
feremented dairy products
Fermented dairy products also contain probiotics
and many essential nutrients.
Fermented vegetables provide probiotics (good
bacteria) in living form, and they also help to
restore normal stomach acid production.
Build up the amount the child can eat daily.
The nutritional value of vegetables, especially leafy
green vegetables, is hard to beat. Vegetables have
some of the best nutrient-to-calorie ratios of any
foods, and they contain vitamins, minerals,
proteins, and other phytonutrients.
Don’t add when the food is too hot as the heat can destroy
the beneficial probiotics
ORGANIC artichoke (French), asparagus, beets, Brussels
sprouts, broccoli, cabbage, cauliflower, carrots, cucumber,
celery, green beans, marrow, zucchini, eggplant, garlic,
onions, kales, lettuces, mushrooms, parsley, green peas,
peppers (all colors), pumpkin, runner beans, squash,
spinach, tomatoes, turnips, watercress
Vegetables can be steamed (best method), stir-fryed,
stewed, roasted, or grilled. Or they can be added to soups.
EAT all fruits
Fruits (especially berries) are rich in a host of
vitamins and minerals as well as anti-cancer and
detoxifying substances.
RIPE fruit (unripe has too much starch/sugar) … can be
fresh, cooked, dried, or frozen (as long as nothing is added).
RIPE avocado is great
EAT nuts and
seeds
Many nuts and seeds are good sources of
magnesium, selenium, zinc, omega-3, omega-6,
and amino acids.
Eat fruits (except avocado) between meals.
RAW, ORGANIC almonds, brazil nuts, cashew nuts,
hazelnuts, peanuts, pecans, pumpkin seeds, sunflower
seeds, sesame seeds, walnuts
Nuts should be bought in their shells or recently shelled
Nut butter is okay if it is just the nuts (and perhaps a
minimal amount of salt)
Do not roast, coat, cook, coat, or process the nuts in any
way.
EAT low-starch
beans
Many bean varieties have too much starch to be
appropriate for the GAPS diet.
EAT virgin,
organic, coldpressed olive
oil
The “good” beans for GAPS still can be hard for the
body to digest and can contain “anti-nutrients”
such as phytic acid, lectins, enzyme inhibitors, and
Olive oil has a long history as a health food; it helps
to activate enzymes, aids the body’s antiinflammatory responses, and helps brain
functioning. It’s just good stuff.
EAT natural
sea salt or
Himalayan
crystal salt
EAT honey as
your
sweetener
In its natural forms (sea salt …), salt contains both
sodium chloride and a host of minerals and trace
elements that are good for the body.
Honey is sweeter than sugar and can be digested
by the body as it only contains monosaccharides
(fructose and glucose).
Soak nuts in water for 24 hours if there are problems
digesting the nuts
Dried white (navy) or haricot beans, lima beans (dried and
fresh), string beans, lentil beans, split peas
With the dried beans, lentils, peas, it is very important to
soak them for at least 12 hours … then drain them and rinse
with cold water before cooking
Use as a salad dressing
DO NOT cook with olive oil as it converts olive oil from a
healthy food to an unhealthy one (converting good fatty
acids to bad trans fats)
Use natural sea salt or Himalayan crystal salt
In the early stages, avoid honey as Candida can feed off of
it.
Honey has many therapeutic and medicinal
qualities as well as being a good sources of many
vitamins and minerals.
What to DRINK
What
Drink water,
fresh-pressed
cold juices,
meat stock
Description
Water has many health benefits, but only filtered
or bottled water can be considered healthy for the
GAPS patient.
Warm, homemade meat stock stimulates digestive
juices.
Impact on Diet
Start the day with one glass of filtered or bottled water;
include a teaspoon of apple cider vinegar or a slice of
lemon.
Fresh-pressed cold juices speed up the body’s
detoxification processes. Treat juices like doses of
detoxifiers and nutrients in a glass.
Drink fresh-pressed cold juices between meals. Drink on an
empty stomach 20-25 minutes BEFORE meals or 2-2.5 hours
AFTER meals.
Drink warm, homemade meat stock with meals.
Drink Black
Elderberry
juice
Drink
homemade
almond milk
or homemade
coconut milk
This berry has great medicinal qualities and is an
excellent addition to juices
These are low-carb, casein free, high-nutrition,
GAPS-friendly
Avoid commercial juices as they are pasteurized (which
destroys many nutrients) and are prone to molds and other
health issues.
Add 1 tablespoon of black elderberries to juice
Drink homemade almond milk or homemade coconut milk
What supplements are essential to the GAPS diet?
No amount of supplementation can overcome a poor diet. Dr. Campbell-McBride writes emphatically: “I cannot emphasize
enough that an appropriate diet has to be the number one intervention in successful nutritional management of the GAPS child
or adult.” So while making sure that the diet is king, some supplements can be very helpful in gut (and autism) recovery.
Supplements
What
Probiotic
Impact on Body
Probiotics contain strains of
the helpful gut bacteria that
are essential
Instructions for use
o It is essential to use a probiotic that is strong (at least 8 billion bacterial cells
per gram) and contains enough species for therapeutic effect. A good
probiotic will produce a “die off” reaction. The good bacteria start destroying
pathogenic bacteria, viruses, and fungi. This causes them to release toxins
which can cause symptoms such as symptoms that get worse, a skin rash, etc.
o Strength needed: 0-12 months (1-2 billion bacterial cells/day), 1-2 years (2-4
billion bacterial cells/day), 2-4 years (4-8 billion bacterial cells/day), 4-10 years
(8-12 billion bacterial cells/day), 12-16 (12-15 billion bacterial cells/day), adult
(15-20 billion bacterial cells/day)
o If there is no die off reaction, you can increase the strength of the probiotic.
o Once a patient has reached a therapeutic level, maintain for at least six
months.
o Give the probiotic first thing in the morning, between food, or after food
when stomach acid is at its lowest
FATTY ACIDS (from the three oils listed below): The body (and especially the brain) needs fatty acids. Omega-3 (LNA) is broken
down into EPA and DHA, and Omega-6 is broken down into GLA, which is then then further broken down by the body to DGLA and
AA. Toxins from the environment and nutritional deficiencies caused by gut issues and poor diets prevent the body (and brain) from
breaking down the Omega-3 (LNA) and Omega-6 (LA) into the derivatives. Seed / nut oils, fish oils, and cod liver oil provide these for
the GAPS patient.
Seed / Nut
The seed/nut oils are good
o Seed/nut oils should be cold extracted, supplied in dark glass bottles, and
Oil
sources of parent Omega-3
refrigerated at all times. They can be mixed with warm or cold food or as a
LNA (from flax oil), Omega-6 LA
supplement.
(from primrose oil), GLA and
o Look for blends with a ratio of 2:1 Omega-3 to Omega-6. DO NOT use just
DGLA (oils from primrose,
hemp oil or flaxseed oil; look for a seed/nut oil mix with the right Omega-3 to
borage, blackcurrant seed,
Omega-6
hemp)
o Start with a very small amount and build to 1-3 teaspoons/day
Fermented
Cod Liver Oil
Strong Source of EPA and DHA
as well as Vitamins A and D (in
the best natural states) and
other essential nutrients
o
o
Start with a small amount and build to 1/2 teaspoons daily
From the manufacturer: “Fermented CLO has a different feel or action than
traditional processed CLOs. You may experience a slight dryness or tingle in
the back of the throat (lactic acid similar to apple cider vinegar). If this is
bothersome then you might take the CLO as they did years ago, described by
Dale Alexander. Take 1 ounce +/- of fresh full fat (non-homogenized if
possible) milk or cream and mix with your dose of CLO. Other possible
emulsifiers are organic orange juice and apple cider. It is always best to take
the CLO on an empty stomach (2 hours after eating and then wait 45-minutes
to eat after taking CLO). And as Dr. Price discovered, always take CLO with
High Vitamin Butter Oil for maximum effectiveness.”
o
o
Fish oil
Strong source of EPA and DHA
Stomach
Acids
(Betaine HCL
with added
Pepsin)
A very complex symphony occurs when there is low stomach acid
production. Stomach acidity helps regulate liver and pancreatic
activity. When there is a pH of 2 or lower, the stomach produces
two hormones, secretin and cholecystokinin. Secretin stops the
stomach from producing its juices and stimulates the liver to
produces bile and the intestinal lining to produce mucous,
readying itself for digestion. Most importantly, it stimulates the
pancreas to produce alkalizing bicarbonate solution to neutralize
the stomach acid in the food; this alkaline pH is essential for the
pancreatic enzymes o help digest proteins, fats, and
carbohydrates. To produce these enzymes, the pancreas needs
the second hormone, cholecystokinin; if cholecystokinin isn’t
made in the walls of the duodenum because of insufficient
stomach acid, the pancreas won’t produce the digestive enzymes.
Cholecystokinin also tells the stomach to stop its activity, signaling
the gallbladder to empty its fat-digesting bile into the duodenum.
Digestive
(Pancreatic)
Enzymes
Get one with a higher ratio of EPA to DHA
Start with a small amount and build to 1-3 teaspoons daily (child) and 3-4
teaspoons daily (adult)
When stomach acidity is low, this process significantly slows
down. The body is robbed of the both the fat-digesting bile from
the gallbladder and the pancreatic enzymes necessary to break
down proteins, fats, and carbs. Mal-digestion and mal-absorption
follow.
-
-
-
-
-
-
Low stomach acidity is also problematic because it allows
pathogenic microbes to grow (they die with normal stomach
acidity).
-
Taken at the beginning of every
meal
One capsule contains 200-300 mg
of Betaine HCL and 100 mg of
Pepsin.
To determine the right dose, start
with a small pinch of the power
added to the first spoonfuls of the
meal; in 2-3 days add to two
pinches … then increase slowly
Generally, the guidelines are: 1824 months (one pinch), 2-3 year
olds (two pinches), 4-6 year olds
(half a capsule), six and older (full
capsule)
Do not give the probiotic and this
capsule at the same time – as this
will likely kill the probiotic
Getting the stomach acid right is
more important than
supplementing the enzymes, for if
the stomach acid is corrected, the
body will naturally produce the
enzymes
Usually a mix of proteases,
peptidases, lapases, amylase,
lactase, and cellulose
Take right before eating
A note on supplements: Dr. Campbell-McBride is quite skeptical about the benefits of supplements, citing that many
supplements derive their nutrients from synthetic methods that make the nutrients unrecognizable to the body. She
also has concerns that since nutrients compete for absorption, supplementing one nutrient may cause harm
because it keeps absorption of another away. Moreover, she notes that the lifespan of most supplements is very
short, so it only does the body very temporary good (if any) and worries that many supplements contain fillers that
maybe harmful to the GAPS patient.
The only real way to ensure the body has the nutrients it needs is to fix the gut so that the good bacteria aid in
healthy digestion and absorption, good bacteria synthesize nutrients on their own, and bad bacteria aren’t allowed
to produce toxins or hamper the digestion/absorption process. She has seen many patients who faithfully followed
the GAPS diet not have strong results until they stopped the supplements.
Guidelines for supplementation:
-
Supplements in liquid form are better than in powder, tablet, or capsule.
Choose supplements with high absorption rates such as vitamin/mineral supplements with added fulvic acid.
Avoid supplementation at the start of the diet.
-
Keep supplements to a minimum. Use only supplements recommended by a trusted doctor.
How do I start an effective GAPS diet?
When diarrhea is present …
-
Don’t eat fruits unless cooked
Don’t eat nuts
Don’t eat beans and peas
Eat fermented milk products (whey, sour cream, yoghurt, kefir)
Make sure to have plenty of sauerkraut juice and juice from fermented vegetables
Consider trying ginger tea, mint tea, or chamomile tea with a little honey between meals. To make ginger tea, grate fresh
or frozen ginger root (approximately a teaspoonful) into your teapot and add boiling water, cover and leave for 3-5
minutes, pour through a small sieve.
When profuse watery diarrhea is present …
-
Exclude vegetables
Drink warm meat stock with probiotic foods (preferably whey, sour cream, or yoghurt) every hour
Eat well-cooked gelatinous meats and fish (from the stock)
Consider adding raw eggs gradually
When constipation is present …
-
Make sure to have plenty of sauerkraut juice and juice from fermented vegetables
Eat high-fat dairy products (sour cream, ghee, butter)
Do not eat high-protein dairy (yoghurt, whey, kefir, cheese)
Perform enemas (see below)
Different people move through the different stages at different rates. Some people complete the entire introductory diet after
a year, moving slowly through the stages. Others finish in a few weeks. The key is to look for any adverse reactions to foods
introduced and to move gradually.
Stage to
Introduce
Stage 1
Stage 1
Stage 1
Stage 1
Stage 1
Stage 1
Stage 2
What
o
o
o
o
Boiled meat, soft tissues off bones,
bone marrow
Homemade soups with probiotic o
juices added
Homemade meat stocks with
probiotic juices added
Homemade whey, sour cream,
yoghurt, or kefir
Probiotic given at start and end of
days
Betaine HCL/Pepsin (and enzyme if
desired) given at start of all meals
Add raw organic egg yolks to the
soups and meat stocks
Notes
These are not optional – they are the patient’s staples!
Chicken stock is especially gentle on the stomach and is good to start with
Move up to where two teaspoons are added to each bowl of soup … start
with 1-2 teaspoons a day and move up
- Carefully separate from the whites
- Ideally add 1 egg yolk to every soup bowl and cup of stock
- There is no limit to egg yolks a day as they absorb quickly (almost without
needing digestion) and provide a lot of nutrition
- Make sure the eggs are from a trusted source: fresh, free range, and
Stage 2
Stews and Casseroles made with
meats and vegetables
Stage 2
Add Liver
Stage 2
Stage 2
Stage 2
Fermented fish or Swedish gravlax
Homemade Ghee
Increase fermented juices and
vegetables in stocks and stews
Add avocado
Add pancakes
Stage 3
Stage 3
Stage 3
Stage 3
Stage 4
Eggs scrambled with ghee and fat
(goose fat, pork fat, or duck fat)
-If possible, add cooked onion
Sauerkraut and fermented
vegetables
Add meats cooked by roasting or
grilling
Stage 4
Freshly-pressed carrot juice
Stage 4
Bake bread with ground almonds
or other ground nuts/seeds
Stage 5
Cooked apple or apple puree
Stage 5
Raw vegetables
Stage 5
Apple, pineapple, mango juices
(added to carrot juice)
Fruits
Stage 6
Stage 6
Baked cakes and other sweet
things allowed on the diet
organic
Avoid spices
The fat content of these meals must be quite high … the more fresh animal
fats the patient consumes, the faster the recovery
Build to one or two teaspoons of cooked ground liver daily or a portion
each week.
Start with one small piece/day
Start with one teaspoon/day and gradually increasing
Start with 1-3 teaspoons and increasing the amount
Start with one pancake/day and gradually increase the amount
Make with 3 ingredients: 1) organic nut butter (almond, walnut, peanut,
etc.), 2) eggs, 3) squash / marrow / courgette (peeled, deseeded, wellblended) … Fry small thin pancakes using ghee, goose fat, or duck fat,
making sure not to burn them
Serve with avocado if you want
-Melt 4-5 tablespoons of animal fat (goose, duck, pork, etc.) or ghee in pan;
add large sliced white onion, cover and cook for 20-30 minutes on low heat
until soft, sweet, and translucent
Start with a small amount (1-4 teaspoons) every meal and build up
Start by adding cold-pressed olive oil to the meats … starting with a few
drops a day and gradually increasing the amount to 1-2 tablespoons per
meal
Start with a few spoonfuls of carrot juice. Make sure the juice is clear; drink
diluted with warm water or mixed with homemade yoghurt or whey
-Consume the juice slowly, “chewing” every mouthful
-Gradually increase to a full cup a day. Then, add juice from celery, cabbage,
lettuce, and fresh mint leaves
-Drink on an empty stomach, so first thing in the morning or the middle of
the afternoon are good times
There are four basic ingredients: 1) nut flour, 2) eggs, 3) squash / marrow /
courgette (peeled, deseeded, finely sliced or grated), and 4) natural fat
(ghee, butter, coconut oil, goose fat, duck fat)
Start with a small piece of bread per day and gradually increase
Peel and core ripe cooking apples and stew them in a little water until soft;
add a generous amount of ghee and mash together with a potato masher.
Add a little honey to taste.
-Start with a few spoonfuls a day and gradually increase the amount
Start with softer parts of lettuce and peeled cucumber
Gradually add carrot, tomato, onion, cabbage, etc.
Make sure the child chews the raw vegetables well
Avoid citrus fruits at this stage
Start with peeled, ripe apples
Gradually introduce other fruits
Gradually introduce
How do I maintain an effective full GAPS diet?
Once the patient is ready, the full GAPS diet should be followed for at least 2 years. There is a section in the Gut and
Psychology Syndrome book about slowly coming off of the GAPS diet. It is not included here.
START OF DAY:
Take the probiotic
Glass of mineral water or filtered water with a slice of lemon or teaspoon of apple cider vinegar. Warm or cold based on
personal preference.
Glass of freshly-pressed fruit or vegetable juice.
o A good juice to start the day with is 40% apple, 55% carrot, 5% beetroot
o Generally try to have 50% therapeutic ingredients -- carrot, beetroot, celery, cabbage, greens (spinach, parsley,
dill, basil), cabbage and 50% tasty ingredient (pineapple, apple, orange, grapefruit, mango, grapes, etc.)
o The juice can be diluted with water or straight up
It’s best then to wait at least an hour to have more food and breakfast to allow the body more detoxification time
BREAKFAST
Give the Betaine HCL / Pepsin
Give the Enyzmes (if desired)
Eggs, best if yolks are uncooked
Sausages (full-fat and made of pure minced meat with only salt and pepper, chopped onion, garlic, or fresh herbs added)
Cooked vegetables
Vegetable salad (tomato, cucumber, celery, greens) with cold-pressed olive oil
Pre-soaked seeds
Avocado
Meat, fish, or shellfish
Liver
Warm meat stock
Pancakes made with ground nuts
Homemade baked goods: muffins, fruit cake, bread
SNACK
Fruit
Nuts
Broth or mineral water to drink
LUNCH
Give the Betaine HCL / Pepsin
Give the Enyzmes (if desired)
Homemade soup or stew with probiotic foods
Sour cream
Meat or fish … with olive oil as a dressing
Meat or fish dish with vegetables and probiotic foods
Liver
EMPTY-STOMACH MID-DAY
Fresh-pressed juice
Give the seed/nut oil, fish oil, and fermented cod liver oil (This can be in the juice)
DINNER
-
Give the Betaine HCL / Pepsin
Give the Enyzmes (if desired)
Any breakfast or lunch choice
BED-TIME SNACK (if desired)
Cup of homemade yoghurt, kefir, or sour cream with honey
END OF DAY
Give the probiotic
What can the GAPS patient eat?
Eat
Don’t eat
BEANS
Dried white (navy) beans
Haricot beans
String beans
Lima beans (dried and fresh)
Lentil beans
Baked beans
Bean flour
Bean sprouts
Black-eye beans
Butter beans
Asiago cheese
Blue cheese
Brick cheese
Brie cheese
Camembert Cheese
Chedder cheese
Colby cheese
Edam cheese
Gorganzola cheese
Gouda cheese
Havarti cheese
Limeburger cheese
Monterey Jack cheese
Muenster cheese
Parmesan cheese
Port du Salut cheese
Roquefort cheese
Romano cheese
Stilton cheese
Swiss cheese
Butter
Cottage cheese (uncreamed!)
Kefir, homemade
Sour cream, homemade
Yoghurt, homemade
Canellini beans
Chickpeas
Faba beans
Garbanzo beans
Mungbeans
CHEESES
Processed cheese
Processed cheese spreads
Chevre cheese
Cream cheese
Feta cheese
Gjetost cheese
Mozzarella cheese
Neufchatel cheese
Primost cheese
Ricotta cheese
DAIRY (non-cheese)
.. also called dry curd
Ghee, homemade
Butter substitutes
Buttermilk
Cottage cheese
Cream
Ice Cream (commercial)
Margarine
Milk from any animal (commercial)
Milk, dried
Sour cream (commercial)
Whey, powder or liquid
Yoghurt (commercial)
DRINKS
Coffee – weak, freshly made, not instant
Herbal teas
Juices, freshly pressed
Tea – weak, freshly made, not instant
Wine – dry red or white
Fish, fresh or frozen
Canned fish in oil or water only
Shellfish, fresh or frozen
Mackerel (N. Atlantic, Chub)
Mullet Oyster
Perch (Ocean)
Plaice
Pollock
Salmon (Canned)
FISH
Apple juice, commercial / pasteurizedSodas / soft drinks
Beer
Soy milk
Alcohol
Rice milk
Coconut milk (canned)
Tea – instant
Coffee – instant
Coffee substitutes
Postum
(Mercury in fish information from www.NRDC.org)
Fish – preserved, smoked, salted, breaded,
or canned with sauces
Medium Mercury Fish: Not good for GAPS
patient
Highest Mercury Fish: NEVER EAT (anyone)
Bluefish
Sea Bass (Chilean)
Grouper
Mackerel (Gulf)
Low Mercury fish
Anchovies
Butterfish
Catfish
Clam
Crab (Domestic)
Crawfish/Crayfish
Croaker (Atlantic)
Flounder
Haddock (Atlantic)
Hake
Herring
Salmon (Fresh)
Sardine
Scallop
Shad (American)
Shrimp
Sole (Pacific)
S quid (Calamari)
Tilapia
Trout (Freshwater)
Whitefish
Whiting
Bass (Striped, Black)
Carp
Cod (Alaskan)
Croaker (White Pacific)
Halibut (Atlantic)
Halibut (Pacific)
Jacksmelt (Silverside)
Lobster
Mahi Mahi
Monkfish
Perch (Freshwater)
Sablefish
Skate
Snapper
Tuna (Canned chunk light)
Tuna (Skipjack)
Weakfish (Sea Trout)
Mackerel (King)
Mackerel (Spanish)
Marlin
Orange Roughy
Tuna (Ahi)
Tuna (Albacore – canned)
Tuna (Bigeye)
Tuna (Yellowfin)
Shark
Swordfish
Tilefish
FRUITS
Apples, especially green (less sugar)
Apricots
Avocados, including oil
Bananas (ripe only w/ brown on skin)
Berries – all kinds
Cherimoya
Coconut, fresh or dried
Coconut milk, Coconut oil
Cherries
Dates, fresh or dried without additives
(not soaked in syrup)
Grapefruit
Grapes
Kiwi fruits
Kumquats
Lemons
Limes
Mangos
Melons
Nectarines
Oranges
Papayas
Peaches
Pears
Pineapples, fresh
Prunes, dried w/o additives in own juice
Raisins
Satsuma
Tangerines
Canned fruit (all)
Jams
Jellies
Preserved fruit (all)
GRAINS, RICE, PASTA & similar
Baker’s yeast
Baking powder
Barley
Buckwheat
Bulgur
Cereals, including all breakfast cereals
Couscous
Grains (all)
Flour made of grains
Millet
Oats
Pasta of any kind
Quinoa
Rice
Rye
Semolina
Spelt
Starch
Triticale
Wheat
Wheat germ
All raising agents, except for pure bicarbonate
of soda
Barley
MEAT (and Eggs)
Beef, fresh or frozen
Chicken, fresh or frozen
Duck, fresh or frozen
Game, fresh or frozen
Eggs, fresh
Lamb, fresh or frozen
Meats, fresh or frozen
Pheasant, fresh or frozen
Pigeon, fresh or frozen
Pork, fresh or frozen
Poultry, fresh or frozen
Quail, fresh or frozen
Turkey, fresh or frozen
Bologna
Ham
Hot Dogs
Meats – processed, preserved, smoked, or salted
Sausages – commercially available
Turkey loaf
Almonds, including almond
butter and oils
Brazil Nuts
Cashew Nuts, fresh only
Hazelnuts (Filberts)
Peanuts, fresh or roasted or in shells
Peanut butter, no additives
Pecans
Walnuts
Chestnuts
Chestnut flour
Nuts – salted, roasted, or coated
NUTS
Nut flour
OILS and VINEGARS
Olive oil organic, virgin, and cold-pressed
Vinegar (cider or white)
Balsamic Vinegar
Cooking oils
Cottonseed Oil
SPICES, HERBS, SWEETENERS, ADDITIVES, SUPPLEMENTS
Aloe vera (only after digestive issues
are gone)
Black, white, red pepper:
ground and peppercorns
Cayenne pepper
Celeriac
Cinammon
Citric Acid
Coriander, fresh or dried
Dill, fresh or dried
Garlic
Ginger root, fresh
Herbs, fresh or dried without additives
Honey, natural
Mustard seeds, pure powder and gourmet
Nutmeg
Parsley
Spices, single and pure w/o additives
Agave syrup
Acidophilus milk
Acusultame
Aspartame
Astralgus
Burdock Root
Bouillon cubes or granules
Carob
Carrageenans
Cellulose gym
Chewing gum (all)
Chickory root
Agar-agar
Amaranth
Aspartame
Arrowroot
Bee pollen
Dextrose
Chocolate
Cocoa Powder
Fructose
Molasses
Nutra-sweet
Pectin
Sugar or sucrose of any kind
Sago (palm starch)
VEGETABLES and similar
Artichoke, French
Asparagus
Beatroot
Bok Choy
Broccoli
Brussel Sprouts
Cabbage
Capers
Cauliflower
Carrots
Celery
Collard Greens
Cucumber
Eggplant
Green peas, fresh
Lettuce
Kale
Mushrooms
Olives, pres. w/o sugar or bad stuff
Onions
Peppers (green, yellow, red, orange)
Pickles, without sugar or other
non-allowed foods
Pumpkins
Seaweed
Split peas, dried
Spinach
Squash (summer and winter)
Radish (black)
Rutabaga (Swedish turnip, Swede)
Rhubarb
Tomato puree, pure w/o additives
Algae
Bhindi
Bitter gourd
Canned vegetables (all)
Cassava
Corn
Cornstarch
Corn Syrup
Edamame
Ketchup, commercially available
Okra
Parsnips
Potato, white
Potato, sweet
Preserved vegetables (all)
Soy
Tapioca
Tofu
Yuca
Yams
(sugar and other things added)
Jerusalem artichoke
apart from salt
Tomato juice, without additives
apart from salt
Tomatoes
Watercress
Zucchini
How do I get my child to eat this food?
Dr. Campbell-McBride recommends an ABA approach. While I’m a Son-Rise dad, I can see the value of an ABA approach in this
circumstance (as our goal is not social development, our goal here is eating the food).
Have a desired food (small cookie, piece of chocolate, etc.) visible but out of reach
When the child eats the new GAPS food (even a bit), lavish with praise/hugs/kisses and give a small bit of the desired food
The ONLY time your child gets the desired food is in reward for eating the GAPS food
Once the child is eating one mouthful at a time without complaint, require two mouthfuls before the desired food
Notes:
o This is the only time when you should use non-GAPS-approved foods
o This can also be done with other “goodies” – e.g. play a video, pause it, require GAPS food, play as a reward
How do I introduce dairy products?
o
Dairy Introduction Schedule (only if you choose to do the full GAPS diet right away)
 Overall information
 Whenever possible, make all the dairy products from raw milk (see
http://www.realmilk.com/ for sources); cow or goat milk is best


Before starting the dairy introduction schedule, do a sensitivity test to see if there is a real
allergy to dairy
o At bedtime, take a drop of homemade yoghurt, kefir, or sour cream and place it on the
inside wrist of the patient
o In the morning, check the spot. If there is no reaction, go ahead and introduce dairy
following the GAPS dairy introduction schedule
o If there is an angry red reaction, there is an allergy … wait and re-try the sensitivity test
later in the GAPS diet before introducing dairy (as many patients are able to decrease
sensitivity over time)
Order of introduction (about 6 weeks per step)
 Ghee
 Organic Butter
 Homemade yoghurt and sour cream; start with one teaspoon/day and gradually increase.
o One reason to go slowly is that the yoghurt provides alive probiotic bacteria, which can
cause a die-off reaction that releases toxins and causes die-off symptoms in the
patient.
o Can be added to soups and stews, served as a dessert, or mixed into smoothies and
drinks
 Homemade kefir and kefir-fermented sour cream; start with one teaspoon/day and gradually
increase
 Organic cheddar cheese … if no reaction, then other natural cheeses
 Raw milk
 Commercially-available live natural yoghurt (don’t rush this step – most GAPS patients are ready
within 2 years for this)
How do I make this food?
o
Making meat stocks (can last 7 days in the fridge)
 Ask the butcher to cut the large tubular bones in half so that you can get the bone marrow out of them
after cooking
 Put joints, bones, and meats into a large bucket and fill the bucket with water
 Add natural salts and about a teaspoon of black peppercorns, roughly curshed
 Bring to a boil then cover and simmer for 2 ½ to 3 ½ hours
 After cooking, take the bones and meat out and sieve the stock to remove small bones and peppercorns
 Strip off soft tissue from the bones … and extract the marrow from the bones (bang the bone on a thick
wooden chopping block) – these are GREAT and must be eaten daily
o
Making soups (can last 5-8 days in the fridge)
 Bring some meat stock to a boil
 Remove fibrous parts of the vegetables (e.g. broccoli stems, skin and seeds) and avoid very fibrous
vegetables such as cabbage and celery
 Add in chopped or sliced vegetables: onions, carrots, broccoli, leeks, cauliflower, zucchini, squash,
pumpkin, etc.
 Simmer for 25-35 minutes; cook the vegetables really well until they are very soft



When vegetables are well-cooked, add in 1-2 tablespoons of chopped garlic; bring to boil and then turn
the heat off
The soup can be blended or served as is.
ADD probiotic foods (fermented juices or vegetables) into all soups
o
Making Ghee
 Preheat oven to 140-250
 Put a large block of organic, preferably unsalted butter into a metal dish or pan
 Leave in oven for 45-60 minutes
 Take it out and carefully pour the golden fat from the top (ghee), making sure the white liquid at the
bottom stays in the pay
 Discard the white liquid
 Keep in glass jars and refrigerate; as it cools, the ghee will become solid
o
Fermenting Milk Products
 Making yoghurt or kefir
 Heat pasteurized milk close to boiling point – but do not boil … for raw milk, heating isn’t
necessary, but some people greatly prefer the taste when heated at this point
 Dissolve kefir or yoghurt started in the milk – or if using live kefir or yoghurt, add 1/3 cup to the
milk
 Put in a clean dry thermos
 Allow fermentation for 24 hours
 When complete, move kefir or yoghurt to clean, dry glass jar … and cover and refrigerate
 Note: To create whey, line a large colander with a cheese cloth and pour yoghurt into the owl.
Whey is a clear yellow liquid which drips through.
 Making sour cream
 Use cream instead of milk
 Constantly stirring, bring the cream to the boil but do not let it boil (skip this step if using
organic raw cream)
 Cool down by placing the pan in cold water; keep pan covered
 Test temperature – it should beb between 105-113 degrees
 Add the starter, put in thermos, and ferment for 24 hours
o
Fermenting Vegetables: The directions are found in the GAPS book. Since there are different directions for
different foods, it’s best to refer to these.
o
More Information / Recipes:
 Gut and Psychology Syndrome book, pages 169-219
 Internal Bliss cookbook
 Cooking with GAPS DVDs
 GAPS websites
 www.gaps.me
 www.scdiet.org
 www.breakingtheviciouscycle.com
 www.pecanbread.com
 www.uclbs.org
Where can I purchase these supplements and foods?

Milk Products (raw milks, yoghurts, kefirs): www.realmilk.com to find a supplier – in NYC:
www.udddermilk.com









Meat Products (grain-fed, organic) in NYC:
 In NYC: http://www.fleishers.com … Fleisher’s Park Slope: 192 5th Avenue Brooklyn (between
Union and Sackett), 718-398-6666 … Tuesday-Saturday 11am-8pm, Sunday 11am-6pm, Monday
Closed
 in NYC: www.udddermilk.com
Fermented Cod Liver Oil: http://shop.gapsdiet.com/product.sc?productId=3&categoryId=2
Nut/Seed Oil
 Yes Organic Ultimate EFA Liquid
o @ amazon http://www.amazon.com/YES-Ultimate-Parent-EssentialLiquid/dp/B005B11BR4/ref=sr_1_3?ie=UTF8&qid=1358439541&sr=83&keywords=yes+efa
o http://www.shop.gapsdiet.com/product.sc?productId=45&categoryId=4
 Barlean's Lignan Omega Twin:
http://www.shop.gapsdiet.com/product.sc?productId=94&categoryId=4
Fish Oil:
 Nutri-Gold OmegaTriple Strength: http://www.amazon.com/Omega-Fish-Oil-CapsulesPharmaceutical/dp/B004O2I9JO
 Acenta NutraSea Kids: http://www.amazon.com/NutraSea-Omega-Berry-AscentaLiquid/dp/B003VAKDWG/ref=sr_1_1?ie=UTF8&qid=1358445526&sr=81&keywords=ascenta+nutrasea+kids
Prepared Fermented Drinks: http://shop.gapsdiet.com/category.sc?categoryId=20
Prepared Fermented Foods: http://shop.gapsdiet.com/category.sc?categoryId=19 … in NYC:
www.udddermilk.com
Metaine HCL  NuTriVene Betaine HCl with Pepsin http://shop.gapsdiet.com/searchquicksubmit.sc?keywords=Betaine
Probiotic  Bio-Kult http://shop.gapsdiet.com/product.sc?productId=2&categoryId=6
Enzyme  Houston Enzyme’s TriEnza with DDP IV activity
http://shop.gapsdiet.com/product.sc?productId=14&categoryId=5
Anything else?
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GAPS-certified practitioners in NYC area
 Dr Larissa Lempert Brooklyn, NY Doctor@LempertMD.com
Tel: 718-874-0046, Fax: 347-586-0036 www.LempertMD.com
 Johanna Gunnarsson New York, NY 646-639-5424 johanna@nycnutritionaltherapy.net
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Enemas
 Enemas, though not as common in the West, are completely safe if performed correctly and have
multiple health benefits:
 Quick and effective relief from constipation
 Most effective way to clear out fecal compaction, greatly reducing the number of toxins
 Best way to introduce probiotic bacteria directly into the bowel
 Enema procedure
 Boil two liters of filtered or bottled water and cool down to around 80 degrees
 Hang the enema bucket about a meter above where the child will lie down
 Fill the enema bucket with clean water, open the tap, and let all the water run out
 Close the tap, fill the enema bucket with the boiled-then-cooled water, and let a bit flow
through before closing the tap
 Dissolve probiotic in the remaining warm water in the bucket; use a therapeutic strength
probiotic with at least 4-5 billion viable bacterial cells and predominantly Bifidobacteria species
in it; pure probiotics without additives are the best to use
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Make the child comfortable with favorite toy, video, etc.
Apply olive oil or Aloe vera to the nossle and your child’s anus; warm the nozzle by running it in
warm water
Lie your child with bent knees close to his.her chest
Insert nozzle 1-2 cm deep and open the tap of the enema
The more water the better; at first, you may only be able to get 100 ml or so, but eventually,
you can likely do a full liter
Close the tap and take the nozzle out
Let the child lie down as the longer the water is inside, the better the cleaning
Let the child then sit on the toilet for at least 10-15 minutes to empty the bowel completely
After the enema, clean the enema kit by rinishing it with wather and pouring 20-30 ml of 3%-6%
hydrogen peroxide through it – and let it dry
Note: There are trained nurses or colonic therapists who can assist in your first enema