stage 3 what can I eat

What Can I Eat on the GAPS Intro Diet – Stage 3?

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.  Over the years, some things have been changed or improved upon in the GAPS protocol. So, here is a detailed, up-to-date post about what to eat on Stage 3 of the GAPS Intro diet. Stage 3 opens up a whole new world of the GAPS Intro diet, where pancakes, avocados, and scrambled eggs are possible!

When am I ready for Stage 3?

During Stages 1 & 2 you will have eliminated most fiber from your diet to give your gut lining a rest from any irritation or abrasion and allow the inflamed tissue to heal. Once symptoms of digestive discomfort are gone, such as bloating, excessive gas, cramping, and diarrhea, you are ready to add some fiber back into your life.

Generally, one only needs to be in Stages 1 & 2 for a relatively short period of time to get relief from those symptoms, though some conditions require an extended period of time on Stage 2 to calm and heal the gut.  A common recommendation is 1 day on Stage 1, and 2 days on Stage 2.  Find out more about Stage 2 in our post here. Constipation is often an indication that it would be wise to move to Stage 3 of the intro diet.  If you are unsure, work with Melanie or another Certified GAPS Practitioner to clarify your individual situation.

What can I eat on the GAPS Introduction Diet, Stage 3?

Continue with Stage 1 & 2 foods, and remember these key therapeutic ingredients:

  • Therapeutic amounts of meat stock (5-6 cups daily for adults, 3 for children, can be in soups and stews)
  • Probiotic fermented brines and tonics such as beet kvass, increasing up to about 1/4 cup with each meal
  • Fresh fats, especially animal fats and ghee, about 1-3 Tbs per meal
  • Organ meats, skin, cartilage, and gelatinous portions of meats and scaled fish
  • Pastured egg yolks

Add the following foods:

  • Ripe avocado
  • Egg whites as well as the yolks – try soft boiled eggs or egg white softly cooked in soup first
  • Nut butters (made from fermented/crispy nuts)
  • Scrambled eggs and gently fried eggs
  • 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)
  • Shellfish
  • Sautéed onions (cooked on low heat with 4-5 Tbs of fat, softened with the lid on for 20-30 minutes)
  • Crunchier bits of food
  • Fish oils & cod liver oil (I recommend Rosita or NutraPro) or fermented cod liver oil
  • Vanilla extract
  • Powdered & dried herbs
  • Parsley root
  • Olive, sesame & avocado oil (cold-pressed)
  • Zucchini & yellow squash with the skins and seeds
  • GAPS Intro pancakes

OK, so what can I eat on GAPS Intro Diet- Stage 3?  Here is what a day’s menu might look like:

Sample Menu for GAPS Intro Stage 3

Upon Waking- Water with fresh pressed lemon juice

Breakfast- GAPS Intro pancakes + 24-hr GAPS Sour Cream + cup of meat stock

Snack- Cup of meat stock + sauerkraut brine + soft boiled egg

Lunch- Celery root soup (omit the cheese, use walnut butter or omit walnuts, use 24-hr GAPS Sour Cream in place of heavy cream, then heat to 120 degrees or less to preserve probiotics) + scrambled eggs + beet kvass

Snack- Cup of 24-hr yogurt or kefir

Dinner- Beef Soup from Bumblebee Apothecary (or try with lamb too!) + Fermented veggies

Dessert- Russian Custard

A large bowl of soup usually has about 2 cups of meat stock, so this sample menu provides about 5 cups of meat stock and makes sure to include a ferment with every meal.

Individual Considerations

There it is, the official “list” of GAPS Introduction Diet Stage 3 Foods.  With each food, start with a small amount and increase slowly. If a particular food causes symptoms when introduced, take it out for one week and then try it again.  In the meantime, if your symptoms have cleared up, you can try adding another food on the list. 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 and what needs to be specifically targeted (and in what order) for your healing improvement. 

To find out more, book a free GAPS Inquiry Call or visit our GAPS services page.

Have experiences or questions about Stage 3 you want to share? Please leave a comment!

Stage 3 GAPS Intro

2 thoughts on “What Can I Eat On GAPS Intro Diet – Stage 3?”

  1. I started this GAPS journey because of food sensitivities (dairy, meat, nuts, eggs, wheat, soy, cinnamon, garlic). I was doing alright with the food, but now I am starting to get headaches and pain in my neck, shoulders, and arms (like before I started GAPS intro) whenever I eat meat. (That was my main reason for finally trying GAPS intro because I was struggling to get enough protein in my diet. I struggled to eat meat/nuts/soy/eggs without having headaches, pain in my neck, shoulders, and arms.)

    So my question is: where do I go from here?

    1. Hi Danielle,
      Thanks for your question!

      I’m sorry for what you are experiencing, pain is a really difficult thing to deal with.

      It sounds like you may have an issue with histamines. Please check out this article on how to deal with histamine sensitivity on GAPS:
      You might also try different meats or fish than those you have been using and see if it is a particular sensitivity.
      Make sure you are making the meat using the meat stock method rather than roasting or doing bone broth- as this will be the most digestible method until some healing has taken place- see this article for more:

      If these measures don’t work, you may want to work with a GAPS Practitioner to get some sensitivity testing and/or add some supplements to support your body. You can schedule a free 20-min consultation with Melanie to see what may be helpful here:

      Hope you find some relief soon!

      Certified GAPS Coach and HB Assistant

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top