GAPS Introduction Diet Survival Guide The gut lining and the bacterial layer that coats it is our biggest defense against undigested food, outside invaders, toxins, and parasites. Keeping the gut microbes thriving and healthy is essential for keeping our immune system strong and functioning properly. The Introduction Diet is designed for individuals with a severely damaged and inflamed gut lining resulting in chronic digestive issues. If you are suffering from diarrhea, abdominal pain, food reactions from everything you eat, bacterial/parasite infections, or needing to boost your immune system during flu season, the Intro may be a starting point for you. Six Stages of GAPS INTRO Quick Facts: STAGE 1 Stage 4 Homemade stock (chicken, beef, turkey, fish, venison, The Intro Diet provides the body Continue with all foods from previous stages with large amounts of pork) Roasted and grilled meats (not barbequed/fried) nourishing & essential nutrients Soups with boiled meats and vegetables without burned bits including vitamins, minerals, Boiled meats, fish, and shellfish, and liver Cold pressed olive oil (gradually increase to 1-2 tsp collagen, gelatin, amino acids, Cooked vegetables with fibrous stalks removed and healthy fats to bring daily) Animal fats (chicken, tallow, lard, duck) inflammation down quickly. Fresh pressed juices (start with1-3 tsp of carrot on Coconut oil empty stomach. Add lettuce, cucumber, celery, Not recommended for pregnant Probiotic foods: start w/ 1-2 tsp of vegetable juice or dairy herbs diluted with warm water) and/or nursing mothers or (whey, yogurt, kefir, sour cream) Nut flour for baked goods and baked bread individuals suffering from severe Sea salt and peppercorn (homemade recommended ground from soaked constipation Fresh herbal tea of chamomile, ginger, mint, and turmeric nuts/seeds) Filtered water with lemon Individuals suffering from poor Raw honey fat digestion and histamine issues may need to start with Full GAPS or tailor the Intro Diet to limit or temporarily restrict particular foods such as broths Stage 2 Stage 5 and fermented foods Continue with all foods from Stage 1 Continue with all foods from previous stages Raw organic egg yolks separated from the whites Apples (cooked with ghee, coconut oil or animal fat) Individuals suffering from skin conditions including eczema, Stews and casseroles with fresh herbs (avoid spices) acne, dermatitis, and psoriasis Raw vegetables (start with lettuce, peeled cucumber Increase probiotic foods may want to temporarily Fermented fish and gravlax followed by carrot, tomato, onion, cabbage if eliminate all dairy (including Homemade ghee nightshades are not an issue) homemade) Fresh herbs Cod liver oil Fresh pressed fruit juice added to vegetable juice If you start with Intro, you may not need to follow the Dairy (starts with apple, pineapple, mango; avoid citrus Introduction Diet *Probiotic foods can initiate die-off causing other than lemon) unpleasant symptoms when beneficial bacteria teams with toxins. Increase gradually as the body allows* Helpful Equipment: Blender Cheese cloth Stage 6 Stage 3 Crock-pot Continue with all foods from Stage 1 and Stage 2 Continue with all foods from previous stages Dehydrator Ripe avocado (add to soups 1-3 tsp daily) Raw fruits from GAPS-approved list (all berries, ripe Filtered water Homemade pancakes (organic nut butter, eggs, banana, peach, orange, coconut, etc. as snacks in Immersion blender squash, ghee, optional honey) between meals) Juicer Nut butters (almond, walnut, peanut, cashew) Gradually increase raw honey Mason Jars Eggs (scrambled, soft-boiled, gently fried in 4-5 tbsp. Sweet baked goods Parchment paper of animal fat) Stainless steal pots/pans Cooked onion cooked 20-30 min in fat under low heat Additional: dried fruit, probiotic drinks (water kefir), Stainless steel thermoses Cooked fibrous vegetables (asparagus, cabbage, coconut milk, spices, soaked nuts/seeds in Strainer celeriac) moderation Tupper wear containers Fermented vegetables (gradually increase to 1-4 tsp) Probiotic supplement .