In the GAPS diet introduction phase stage 2, we get to add a few foods back in. Say hello to eggs and ghee!
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, we’ll continue with the previous foods. It’s really important to keep consuming a lot of meat stock. Remember, meat stock contains those important building blocks that actually heal the gut.
Keep eating soups, bone marrow, and soft tissues from the bones. Also 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.
GAPS introduction diet food list for stage 2
The foods we’ll be beginning in this stage are:
- Raw egg yolks
- Soft boiled eggs
- Stews and casseroles
Eggs for GAPS intro
When adding eggs, you’ll start with raw eggs yolks, and you can add these right to bowls of soup. Carefully separate the yolk from the white.
Start with one egg yolk per day, and gradually increase 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, 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, 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.
Stews and casseroles
At this point you can get even more creative with the meats and vegetables that are allowed. 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. I’ll be sharing the Italian Casserole recipe soon, so stay tuned for that!
Ghee for GAPS intro
I show how to make ghee here. You’ll start by having 1 teaspoon of ghee a day, and gradually increase the amount.
Watch carefully for any reactions, especially if there has been any concern about a dairy sensitivity. Most of the time, though, people who normally have trouble with dairy can do just fine with ghee.
GAPS introduction diet tips
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, those animal fats are what promote healing. 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.
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GAPS diet introduction phase stage 2 video
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!
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