It’s time to throw a party! You’ve made it to the GAPS diet introduction stage phase 6, the last of the GAPS intro stages. Let’s break out some celebration foods like fresh fruit, honey, and GAPS desserts.
I want you to realize what you’ve accomplished. By making it through the first 5 stages of the GAPS introduction diet, you have done one of the most important things you can do for your health.
Going through the GAPS intro stages deeply heals your gut, which sets you up for good, longterm health. It isn’t an easy thing to do, but it is so, so worth it.
Can you eat fruit on GAPS diet?
Yes! For the first several stages of GAPS intro, though, you avoid sweet foods like fruit. This helps to balance the friendly gut flora.
On stage 6, you get to add fresh fruit.
- Start slowly, with peeled, raw apple.
- Make sure the apple is ripe.
- Slowly and gradually, add other raw fruits.
For most people, it’s usually best to enjoy fruit in between meals, as a snack. Eating fruit with meat can lead to digestive upset. That’s because fruit digests quickly, while meat digests slowly. See what works well with your body.
In general, you want to keep your diet full of savory foods, and let sweet foods like fruit and honey make up only about 15% of your total food intake.
This will help make sure that pathogenic bacteria don’t start to take over again, and will help keep gut flora in a healthy balance.
Honey on the GAPS diet
Natural sweeteners are fun and add variety to our meals. In stage 6 of GAPS intro, you get to have other sweet foods, like honey and dried fruit.
You can use these to get really creative with so many different GAPS legal desserts and treats. I have lots of GAPS dessert recipes coming up, so watch for those! Often, Nourishing Traditions style desserts can be easily adapted to be GAPS legal, like this lemon mousse recipe.
When you make GAPS desserts, you can sweeten them with honey or dried fruits. It’s really amazing how many different healthy treats you can make and enjoy! Like I’ve said before, you definitely don’t need to feel deprived on the GAPS diet.
Just remember to keep sweet foods to about 15% of your total diet, and focus on savory foods for 85% of what you eat. And always enjoy fermented foods with every meal.
GAPS introduction diet how long
The time you’ll spend on the different stages of the GAPS introduction diet is very individual. You don’t want to move through them too quickly. Here are the most important clues to look for:
- Abdominal pain
- Stool changes
You want to let pain and diarrhea start to clear before you move on to the next stage. If new symptoms show up, that means that die off is happening.
Die off is a good thing, but it’s important to not let it happen too quickly. Going at gut healing too aggressively is really uncomfortable.
The key is to strike a perfect balance of gentle die off and detox, while going slowly enough that the die off doesn’t make you too miserable.
- Go slowly with those fermented foods
- Only add one new food at a time
You may find that you’re just not ready for certain foods, and that’s okay. Some foods may have to wait longer than others.
Try to give yourself as much variety as you can within each stage of GAPS intro. If you think about it, you really have a lot of variety to choose from as far as meats and vegetables and the meals you can create, even just on stage 1 of GAPS intro!
If there’s one food that is really not working for you, it’s usually okay to go ahead and progress through the intro stages, and just avoid that food for a while longer. Once more healing has happened and you’re on full GAPS, you can try that food again. I talk about how to transition to the full GAPS diet here.
GAPS diet stages
As you finish up the last stage of GAPS intro, make sure to keep up with the meat stock. Enjoy it with every meal, and drink cups of it in between meals.
Also keep working through those fermented foods. Go slowly and gradually as you increase the amounts and try new ones.
Remember, if you’re having certain digestive issues like constipation or diarrhea, focus on the ferments that will help you the most.
- For constipation, fermented vegetables and homemade sour cream from raw cream are best
- For diarrhea, homemade, raw milk yogurt is really helpful
Full GAPS diet
You’re almost there. Once you’ve added fresh fruit and tried some GAPS legal sweet foods and everything is going well, it will be time to move to the full GAPS diet.
My next blog post in this series will walk you through exactly how to transition from the GAPS introduction diet on to the full GAPS diet.
GAPS diet review
How is GAPS going for you? What foods are you enjoying? Have you seen some relief from symptoms? Let me know how it’s going in the comments!
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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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