What Can I Eat on the GAPS Intro Diet – Stage 2?
The GAPS Introduction diet is a very precise set of steps to follow that heal and seal the gut, while also supporting the body in the clean-up of accumulated toxins. See my detailed post on how to tell if you need to start with the GAPS Intro diet and what to eat on Stage 1 here. For a free menu and checklist on the first five days of GAPS Intro click here.
Because the Intro stages are so precise, they can be confusing. I want to make GAPS as simple as possible for you. So, I am writing a detailed, up-to-date post about what to eat on Stage 2 of the GAPS Intro diet.
As a bonus, I’ve included information on “extended Stage 2” foods, designed for folks who need to stay on Stage 2 longer than usual.
Stage 2 is the most healing stage of the GAPS Intro protocol, but this doesn’t mean that everyone should stay on Stage 2 for an extended period of time. Examples of those who may need to stay here longer would be people with: Lyme disease, Crohn’s, ulcerative colitis, diverticulitis, those who have had part of their bowel removed, those with MS or ME, etc. If you are unsure, work with Melanie or another Certified GAPS Practitioner to clarify your individual situation.
When am I ready for Stage 2?
In general, Stage 1 lasts just 1-3 days unless there is significant diarrhea and/or abdominal pain. If you are experiencing those at any time on the Introduction Diet, that is a sign to stay put or back up a little. If you experience those on Stage 1, then don’t proceed until resolved.
What can I eat on the GAPS Introduction Diet, Stage 2?
Continue with Stage 1 foods (see my post here). Focus on these therapeutic foods:
- Meat stock, 5-6 cups per day for adults, 2-3 cups for children (can be included in Stage 2 soups and stews)
- Organ meats, marrow, skin, gelatinous meats, and meat close to the bone
- Stage 1 ferments, start small and slowly work your way up to about 3 Tbs- 1/4 cup per meal
- Nourishing fats, 1-3 Tbs per meal (tallow, schmaltz, lard, coconut oil, etc. If you have difficulty digesting fats, start with a small amount and work your way up slowly.)
Add the following foods:
- Egg yolks (just add to soups and stews, preferably uncooked or runny, see this page for a delicious Stage 2 dessert option)
- Green beans
- Fresh herbs (avoid dried herbs and all spices at this stage)
- Celery root
- Fresh pressed lemon juice (with warm water)
- Nutritional yeast (no additives)
- Fresh ginger (in soups or stock) and ginger tea
- Meat stews & casseroles made from allowed meats/veggies/fats
- Gravlax (this is so much tastier than most people think! See here for how to prepare this traditional fish dish)
- Liver, simmered in stock and swimming in fats
- 24-hr fermented kefir, if tolerated. Kefir is a powerful symbiotic yeast-bacteria probiotic that should be introduced slowly. For my recipe and source for kefir grains see here. If experiencing diarrhea, consume whole milk kefir and yogurt. If experiencing constipation, consume ghee and kefir sour cream.
Extended Stage 2 Foods
Add the Stage 2 foods listed above first, then add the following:
- fermented vegetables (until now, you have only consumed the brine, now you can add the actual vegetables. Start slowly with 1 Tbs or less, and work your way up as tolerated)
- roasted, sauteed, and stir-fried vegetables and meats
- cod liver oil (I recommend Rosita or NutraPro)
- zucchini & yellow squash with the skins and seeds intact
OK, So What Can I Eat on GAPS Intro Diet- Stage 2?
So how does that list above translate to meals? Here is a sample menu of what one might eat during a day on GAPS Intro Stage 2:
Upon waking– fresh pressed lemon juice with warm water
Snack- herbal tea (freshly grated ginger + turmeric is a good one) + pumpkin mashed with ghee
Lunch- Chicken Stew from Bumblebee Apothecary + brine from fermented veggies or sauerkraut
Snack- a cup of meat stock
Dinner- GAPS Superfood Meatballs, cup of meat stock w/egg yolk and ghee, mashed cauliflower, sauerkraut brine
Dessert- Adrenal support milkshake/GAPS Eggnog (omit nutmeg until Stage 5 and vanilla until Full GAPS)
Notes: Usually a large bowl of soup for an adult has about 2 cups of meat stock in it, so this menu provides 5 cups of meat stock per day. It also includes a ferment with each meal. Remember to keep focusing on the nourishing foods- gelatinous meats and organ meats, fats, ferments, and eggs.
Individualized GAPS Work
That is the official “list” of GAPS Introduction Diet Stage 2 Foods. Of course, there are variables and nuances to take into account based on your particular need & situation.
In my one-to-one work with clients, we develop a GAPS plan that is unique and specific to you.
Often I am working with individuals who are quite sensitive or compromised. To reduce their inflammation and reactions, I use food sensitivity testing alongside stool testing.
The information gathered in a comprehensive intake process, allows me to determine further what GAPS foods you may need to avoid for your healing progress, as well as what needs to be specifically targeted (and in what order) for your healing improvement.
To find out more about these options, book a free GAPS Inquiry Call.
Have experiences or questions about Stage 2 you want to share? Please leave a comment!