GAPS Diet Introduction Phase Stage 2

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In the GAPS diet introduction phase stage 2, we get to add a few foods back in. Say hello to eggs and ghee! 

GAPS diet introduction phase stage 2

GAPS Diet Introduction Phase Stage 2

The first stage of the GAPS diet introduction phase doesn’t usually last long for most people. Even so, it’s still exciting to start adding a few foods!

GAPS introduction diet stage 2

In week 2 of the GAPS introduction diet, Dr. Natasha recommends continuing with the previous foods. She says it’s really important to keep consuming a lot of meat stock. Remember, meat stock contains those important building blocks that actually seal the leaky gut (source). 

Dr. Natasha says to keep eating soups, bone marrow, and soft tissues from the bones. She also says to continue the ginger or mint tea between meals, and make sure to add liquid probiotic food to every cup of meat stock and every bowl of soup. 

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This guide to the GAPS diet introduction phase stage 2 is so helpful. It takes the overwhelm out of doing the GAPS diet by telling you exactly what to eat and how to add each food. #gapsdiet #gapsintro #gapsrecipes

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GAPS introduction diet food list for stage 2

The foods added in GAPS intro stage 2 are:

  • Raw egg yolks
  • Soft boiled eggs
  • Stews and casseroles
  • Ghee

Eggs for GAPS intro

When adding eggs, Dr. Natasha says to start with raw eggs yolks, and you can add these right to bowls of soup. Carefully separate the yolk from the white.

Dr. Natasha recommends starting with one egg yolk per day, and gradually increasing until you’re having one egg yolk with each cup of meat stock and each bowl of soup. If you suspect an allergy or sensitivity to eggs, she says to do the skin sensitivity test before adding them. 

I personally found it easiest to add the egg yolks to bowls of blended soup. That way, you can stir them right in, and you don’t really even realize you’re eating them. 

If your body is doing well with the raw egg yolks, Dr. Natasha says you can switch to soft boiled eggs, where the white is cooked and the yolk is soft. Boil eggs for 5 minutes to get soft boiled eggs. Again, add these right to bowls of soup.

Dr. Natasha Campbell McBride says that there is no limit to the amount of egg yolks eaten per day. They take almost no effort for the body to digest them, so they are a quick and dense source of important nutrients. 

Make sure to get the highest quality eggs you can find. Pasture raised, organic eggs are ideal. See how we keep backyard chickens for fresh, nutrient dense eggs here

GAPS introduction diet stage 2

Stews and casseroles 

At this point, you can get even more creative with the meats and vegetables that are allowed. You can branch out from just soups, and make some stews and casseroles as well. 

It’s really easy to make different stews with various types of meats. You can use whole chickens, turkey legs, or joints of lamb, pork, beef, or venison.

Simply put the meats into a baking dish with a lid (or a crockpot on low) and fill with water until 2/3 full. Add some salt, peppercorns, and fresh herbs. Bake at 300ºF for 4-6 hours. About one hour before you plan to eat, add some vegetables to the baking dish or crockpot. 

The great thing about making these stews is that you’re multitasking: You’re making meat and vegetables for meals, as well as a good supply of meat stock! 

Casseroles are another great thing to make. There really are a ton of options within the allowed meats and vegetables at this stage. For a simple and delicious chicken stew for GAPS intro stage 2, check out this recipe here

Ghee for GAPS intro

I show how to make ghee here. Dr. Natasha says to start by having 1 teaspoon of ghee a day, and gradually increase the amount.

Dr. Natasha recommends watching carefully for any reactions, especially if there has been any concern about a dairy sensitivity. Most of the time, though, she says that people who normally have trouble with dairy can do just fine with ghee. 

GAPS introduction diet food list

GAPS introduction diet tips

Dr. Natsha says to avoid spices at this stage, since they can be irritating to a healing gut. Just use salt, peppercorns, and fresh herbs. 

Make sure to keep the fat content of meals very high. Remember, Dr. Natasha says that those animal fats are what promote healing. She says the more fats you eat, the quicker you will heal. 

Keep increasing the liquid probiotic foods. You should be reaching toward that goal of 1 tablespoon of fermented food with every cup of meat stock and every bowl of soup. 

If you want to look ahead, you can read about what you’ll be adding in stage 3, stage 4stage 5, and stage 6. I talk about how to transition to the full GAPS diet here

GAPS diet introduction phase stage 2 video

GAPS introduction diet recipes

Meat Stock Recipe

GAPS Chicken Soup Recipe

24 Hour Raw Milk Yogurt Recipe without Heating

How to Make Sour Cream from Raw Milk

How to Make Kefir with Raw Milk

Sauerkraut Recipe

How to Make Ghee

Are you following the GAPS introduction diet right now?

How is it going for you? Do you have any questions, or suggestions for what you’d like me to write about? Let me know in the comments!

Join our traditional wisdom community, and grab a free printable GAPS diet kitchen checklist when you subscribe!

FREE printable GAPS diet kitchen checklist

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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. Check out GAPS to Go here

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14 thoughts on “GAPS Diet Introduction Phase Stage 2”

    • You can do a honey/ghee mixture to get rid of those sugar cravings. I would check out the FAQ section on Dr. Natasha’s website where she talks about sugar cravings and unstable blood sugar: https://www.gaps.me/faqs.php

      “Cravings for sweet things and chocolate are due to unstable blood sugar level. In order to remove your sugar cravings you need to keep your blood sugar at a steady level. Here is what we do: make a butter / honey mixture or a coconut oil / honey mixture, put it in a glass jar and carry that jar with you everywhere. Eat 2-3 tablespoons of this mixture every 15-25 minutes all day long. Do this for a month or longer depending on the severity of your sugar cravings; in the meantime focus on implementing the GAPS diet, which will normalise your blood sugar permanently. Once your blood sugar is normal, you cravings will be gone and at that stage you can stop carrying a jar of butter / honey mixture with you.
      To make a butter / honey mixture or a coconut oil / honey mixture: soften 200-400 grams of raw organic butter at a room temperature or in the sun, add raw honey to taste (about 1-4 tablespoons) and mix well. Do the same with coconut oil, if you prefer it or cannot have butter for some reason.” -Dr. Natasha

      Reply
  1. Hi! Thanks for all your helpful info. My husband and I just started stage 3, 2 days ago, and we suspect he may have allergy to egg whites. Will do the sensitivity test tonight. Where should we go from there? Would you recommend going back to stage 2 for a couple of days? And just wait a while to introduce egg whites?

    Reply
    • You’re welcome! Yes, going back to stage 2 is probably the best thing to do. Stage 2 is where the deepest healing happens. Some people stay there for a long time. Here’s how you know you’re ready for stage 3: Did introducing avocado bring back any old symptoms? If not, you’re good to go. If it did, go back to stage 2 and stay there longer. Hope that helps!

      Reply
  2. Hello love your website. My eczema egg allergy toddler has done amazing on stage 1 gaps for a week and healed quickly. I did the sensitivity test for egg yolks and there was no reaction! But now on stage 2 though the eczema has started to come back with egg yolks in stock. Do I continue on stage 2?

    Reply
    • Thank you! Great question. It’s hard to say for sure without knowing more, but he might need to wait a little longer before trying egg yolks.

      Reply
      • Hi Marisa. I have been consuming butternut and spaghetti squash and am currently on stage 2 intro. I’ve just seen that Dr N no longer allows squash until full gaps. Is pumpkin allowed on intro?
        I’m so confused. Does this set back my healing or should I continue with stage 2? Should I remove the squash? Thank you

        Reply
  3. Hi,
    I started the GAPS 13 days ago. I’ve been on stage 1 until today. I am most excited to have a soft boiled egg in the stage. And maybe try some casseroles.
    Thank you

    Reply
  4. So I’m a bit confused still what’s the difference between the stock with boiled meat we are allowed in stage 1 vs these “casseroles” we’re allowed in stage 2. Could you help clarify?

    Reply
    • I know, the book is a little confusing on that! There’s actually some overlap. When you make the casseroles, you’re making meat stock at the same time, when you cook the meat in water, along with any vegetables 🙂 Hope that makes sense!

      Reply
    • The main purpose of the GAPS diet is for healing, but the funny thing about becoming healthier is that your body will also move to its ideal weight at the same time, whether that is to gain weight or lose it. I know people who were overweight, did GAPS, and lost weight 🙂

      Reply

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