You’ve made it past the halfway point! In the GAPS diet introduction phase stage 4, we get to add some tasty foods for real variety.
You’ve been having lots of soft, nourishing foods so far. Now you get to add some new foods! Let’s talk about grilled meats, juicing, and baked goods.
What can I eat on the GAPS diet
It’s very important to continue all of the previous foods you’ve added so far on the GAPS introduction diet. Especially keep on having meat stock, with every meal and between meals.
Continue where you’re at with fermented, foods, too. Fermented foods are an entire topic in themselves, and I’ll go into a lot more detail with that soon. For now, keep slowly adding or increasing them as your body is tolerating them well.
There’s no rush at all. Often, people just need to focus on healing foods for a bit, and the fermented foods will come in bigger qualities, or at all, later on.
Grilled and roasted meats
Up until now, you’ve been cooking meats in liquid to keep them soft. Now you get to have roasted and grilled meats.
The options here are really endless. You can do whole roasted chickens, duck, goose, or turkey. You can grill ground beef for hamburger patties, or grill steaks.
Just make sure to avoid getting them too browned, and don’t eat any burned bits. Burned and very brown meats are still too hard on a healing digestive system.
Eat your grilled and roasted meats with cooked vegetables, and fermented vegetables, if you’re tolerating those well. There are so many possibilities for delicious combinations!
GAPS diet olive oil
The next food we get to add is cold pressed olive oil. This will really allow you to get creative with dips and dressings!
Start with just a few drops at first, and slowly increase until you’re having 1 -2 tablespoons per meal. You don’t have to have the olive oil with each meal, but it is a wonderful ingredient for making homemade mayonnaise and other dressings.
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GAPS diet juicing
Now we get to introduce something really fun! Juicing is a wonderful way to give the body a whole lot of nutrients. Freshly pressed juices are easily absorbed by the body, and don’t require much effort to digest. I have used this juicer for years, and I really like it.
Start with carrot juice. Use organically grown carrots, and juice just a small amount at a time. Fresh juices oxidize quickly, so it’s best to use them up right away.
Begin with a few spoonfuls of carrot juice. Make sure to “chew” the juice slowly before swallowing. This is actually where the first stage of digestion happens: in your mouth! Chewing the juice will ensure that this digestion step happens with the juice.
Over time, gradually increase the amount of carrot juice until you’re having 1 cup per day. At this point you can begin juicing other vegetables as well, such as celery, cabbage, lettuce, and mint leaves.
It’s best to drink the fresh juices on an empty stomach. First thing in the morning and the middle of the afternoon are ideal times.
GAPS diet bread
The last food for the GAPS diet introduction phase stage 4 is really exciting: baked goods! You’ll make GAPS legal breads, muffins, and other bakes using coconut or almond flour, eggs, cooked winter squash, some fat, and a little salt.
I have a GAPS pumpkin muffin recipe on my blog, and I’ll be adding lots more baked recipes for the GAPS diet soon. For now, you can adapt the pumpkin muffin recipe for intro stage 4 by leaving out any of the ingredients that haven’t been introduced yet.
You can also substitute the pumpkin for cooked winter squash. The result will be more of a savory muffin, but they’re still really delicious!
As before, start slowly and increase very gradually. It’s always important to really gauge how your body is doing with each new food. Before you know it, you’ll be ready to go onto stage 5 and then on to stage 6!
I talk about how to transition to the full GAPS diet here. If you want to read ahead on how to transition off of the GAPS diet, check out my post on coming off of the GAPS diet here. I go over supplements for the GAPS diet here.
GAPS DIET INTRODUCTION PHASE STAGE 4 VIDEO
How are you feeling on the GAPS introduction diet?
What improvements have you seen so far? Tell me about it in the comments!
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GAPS INTRODUCTION DIET RECIPES
GAPS pumpkin muffins (adapt for GAPS intro)
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