GAPS Intro Diet Vegetables Explained

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Confused about which GAPS intro vegetables are allowed when? This will help!

GAPS intro vegetables

Exploring GAPS intro vegetables: fibrous versus non-fibrous vegetables

As a GAPS coach, I know how beneficial the GAPS intro stages can be. The beginning stages of the GAPS diet are designed by Dr. Natasha Campbell-McBride to help the digestive system rest and recover so that the body can work at optimum levels. 

GAPS intro vegetables can be confusing, but I’m here to help. I think that understanding how some vegetables are fibrous and some are non-fibrous can help you understand the process better. 

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Why GAPS intro vegetables are helpful

Some of the GAPS intro stages can seem confusing, but I promise they don’t have to be! Take vegetables, for example, different veggies are allowed at different stages to allow the gut heal. 

To give the digestive system a break, the GAPS diet works to remove the most fibrous foods. This helps give your body a rest and ensures that the pathogenic flora (the bad bacteria in the gut) are not be fed. 

Benefits of consuming different vegetables on the GAPS diet

  1. Since the body is recovering, there won’t be a lot of fiber introduced at the beginning stages of the GAPS diet. This gives the body a rest. Dr. Natasha says that the allowed vegetables can allow the body to digest meals and prevent constipation.
  2. I prefer to eat food that will provide my body with different nutrients as opposed to taking supplements and vegetables help me do that.
  3. Vegetables can add a ton of flavor to food. Even celery (which isn’t allowed to be eaten until stage 5) can be added to stock for flavor and then strained out. 

How to know which vegetables are allowed

In the GAPS diet, certain stages occur to help the body. In every stage, there are vegetables that are allowed to consume while the digestive system gets a break. They start from the easiest to digest and progress to vegetables that are harder to digest.

I know how overwhelming it can feel at first when you are trying to figure out which vegetables are allowed. Since I have been there, I know exactly where to look. 

There are plenty of places where you can find lists of vegetables that are allowed at each stage. When I am looking for a simplified list, I prefer to use the list made by Dr. Natasha in her book Gut and Psychology Syndrome.

For a more detailed list, I prefer Dr. Becky Plotner’s list in her book GAPS. Stage by Stage, with recipes. 

Personally, I like to think of GAPS vegetables in terms of avoiding the most fibrous things. If it helps, I have a list of foods that are allowed at each stage that you can put on your fridge.  

Frequently Asked Questions and Expert Tips

Some vegetables are not allowed during the GAPS diet- especially in the beginning. The idea behind this is that the earlier stages of the GAPS diet are okay for a gut that needs recovery, and then the person can build up different types of vegetables as they go further through the stages.

GAPS Vegetables by Stages 

In every stage, different foods are introduced as a way to help the digestive system reset and fill the gut with happy bacteria. I am such a fan of this diet because it really helped me to feel my best.

Here is a bit of information that I have learned when it comes to GAPS vegetables by stages:

  • GAPS Intro Stage One 

No celery, unless it is for flavor in the meat stock and strained out. Dr. Natasha says to not eat celery until stage 5.

  1. Make sure the vegetables are well cooked.
  2. Remove fibrous parts (remove the stalk from broccoli or cauliflower, for example), remove seeds, and peel everything that has a peel
  3. Pumpkin is the only winter type squash that you can eat at this stage, just make sure you remove the skin and seeds.
  • GAPS Intro Stage Two

This is the stage where you can add in green beans, celery root, and ginger.

  • GAPS Intro Stage Three

Continue eating the vegetables allowed from the previous stages. 

  • GAPS Intro Stage Four

Continue eating the vegetables allowed from the previous stages. 

  • GAPS Intro Stage Five
  1. This is where you can add cooked celery and cooked cabbage.
  2. Stage five is where you can also begin introducing raw vegetables again, except raw celery. 
  • GAPS Intro Stage Six
  1. You can introduce raw cabbage and raw celery in this stage
  • Full GAPS
  1. At this stage, you can start eating winter squashes. I know that this can be confusing, but the amount of sweet starch that is in squashes like spaghetti squash or acorn squash can cause issues for many people in the GAPS intro stages, according to Dr. Natasha. 

GAPS Introduction Diet Vegetables Video

What’s your experience with vegetables on intro?

Do you have thoughts on fibrous vs non-fibrous veggies and the GAPS intro diet? We’d love to hear from you! Drop a comment below to share your experiences, tips, or questions about navigating vegetables on the GAPS diet.

Whether you’re a seasoned GAPS follower or just curious about starting, let’s get the conversation going and support each other in our health journeys. Your insights could be the key to someone else’s success, so don’t be shy—chime in!

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GAPS, Stage by Stage, with Recipes” by Becky Plotner

Gut and Physiology Syndrome” by Dr. Natasha Campbell-McBride

Gut and Psychology Syndrome” by Dr. Natasha Campbell-McBride 

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Looking for a GAPS Intro meal plan?

GAPS to Go is a 30-day meal plan for the GAPS introduction diet that tells you what to eat each day, with complete cooking instructions, and guidance on when to move to each intro diet stage.

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GAPS to Go Meal Plan for the GAPS Diet

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GAPS™ and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride.

The information in this blog post is my personal experience and opinion. It is for general information purposes only, may not apply to you as an individual, and is not a substitute for your own physician’s medical care or advice. Always seek advice from your physician or another qualified health provider with any questions you may have regarding nutrition, medical conditions, and advice. Never disregard medical advice or delay seeking medical care because of something you have read on this blog.

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