What Can I Eat On GAPS Intro Diet – Stage 2

GAPS Intro Diet - Stage 2

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):

  • Meat stock, 5-6 cups per day for adults, 2-3 cups for children (can be included in Stage 2 soups and stews)
  • 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.)

Add the following foods:

  • egg yolks (preferably uncooked or runny, see this page for a delicious Stage 2 dessert option)
  • meat stews & casseroles made from allowed meats/veggies/fats
  • Fresh herbs (avoid spices at this stage)
  • 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.  Coconut milk can be used to make kefir if dairy is not tolerated, see Cultures for Health for a simple recipe.
  • GAPS Milkshakes (see my “Pink Power” recipe) can be introduced if dealing with constipation or gallbladder issues.
  • Liver, simmered in stock and swimming in fats
  • Gravlax (this is so much tastier than most people think! See here for how to prepare this traditional fish dish)
  • Fresh ginger (in soups or stock) and ginger tea
  • Ghee
  • nutritional yeast (no additives)
  • lemon juice (with water and a pinch of sea salt)
  • celery root
  • green beans

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

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!

Stage 2 GAPS Intro Foods

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