Trying to figure out when obscure vegetables are allowed on GAPS? This post is for you.
Understanding the GAPS diet phases
I get a lot of questions about some of the more obscure vegetables that are GAPS-friendly. Some of the stages of the GAPS diet can seem confusing. I have a post about GAPS intro diet vegetables explaining which GAPS intro vegetables are allowed and when. But I wanted to touch on a few foods specifically requested to help you figure out when to fit these unusual vegetables in the gaps in the intro stages.
Digestive progress with GAPS takes some time. Once you understand which obscure GAPS diet vegetables are allowed, you can start experimenting with adding them to recipes, like my cozy recipe for oxtail soup.
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Introducing unusual vegetables into the GAPS diet
Are you not sure when you can introduce more obscure foods into the GAPS introduction diet? Dr. Natasha outlines the importance of nourishing the gut with easily digestible, nutrient-dense foods. Introducing unusual vegetables into the GAPS diet provides a wider range of nutrients and helps when you’re in a recipe slump or craving something different.
The vegetables I wanted to touch on specifically in this post are mushrooms, fennel, and the safe introduction of nightshades. Dr. Natasha says these vegetables can be included more regularly as the gut heals and becomes more resilient. For example, she says that introducing mushrooms in the GAPS diet can be a great source of vitamin D. Mushrooms can be introduced in Stage One. You’ll want to cook them in liquid just like everything else in Stage One.
How to incorporate fennel into your GAPS meals
Some readers have been asking about the benefits of fennel in the GAPS diet. Fennel is an excellent source of antioxidants, vitamins, and minerals (source). Dr. Natasha says fennel can help soothe digestion, reduce bloating, and improve overall gut health. It’s also a super versatile vegetable that you can get creative with.
I would put fennel in the category of fresh herbs. You can start cooking with fresh herbs in Stage Two of the GAPS diet, so you can add them to your favorite recipes when making soups stews. Fresh herbs also add great flavor to your dishes.
Fennel is rich in fiber and should be introduced gradually if you’re in the early stages of the GAPS introduction diet. I started by adding fennel to dishes cooked in liquid during Stage Two. Fennel can add flavor, variety, and nutrients to dishes like stews, soup, or casseroles cooked slowly in liquid.
Fennel has an anise-like flavor that becomes sweeter when cooked. Its taste is similar to licorice root or black licorice, with slight notes of mint and honey. The flavor mellows and becomes more delicate as it cooks.
When to introduce nightshades safely into the GAPS diet
Nightshades are allowed in the GAPS introduction diet starting on Stage Five. Nightshades are a family of plants that include potatoes (which are not on GAPS), tomatoes, peppers, and eggplants. Paprika also falls in this category.
Nightshades contain a type of plant toxin called saponins, which can be a problem for people who still have a leaky gut. Dr. Natasha says that one way to tell if nightshades are bothering you is if you have joint pain.
One of the nice things about the stages of the GAPS diet is that you don’t have nightshades until Stage Five. You’re without nightshades for a long time, so it gives you a really clear idea when you introduce these vegetables whether or not you’re ok with them.
Managing your diet progression with less common veggies
You want to go very slowly when introducing a new food on GAPS. My favorite GAPS diet food introduction strategy is starting with just one bite. Sometimes, people have to start with less, but if you don’t think you have an issue with something, one bite is a good starting point.
What vegetables are allowed on the GAPS diet?
I recommend checking Dr. Natasha’s GAPS food list in her book Gut and Physiology Syndrome. Another great resource is Dr. Becky Plotner’s book GAPS, Stage by Stage, with Recipes. This book has a slightly more detailed list of what you can add in each stage, so I always like to check that book if it’s not on Dr. Natasha’s list.
What are some vitamin D sources in the GAPS diet?
Egg yolks, fat from animals on pasture, fish eggs, seafood, liver, and mushrooms are some of my favorites. For more ideas, check out some GAPS diet mushroom recipes to add to your meal rotation!
Tips for gradually adding new foods to your diet
Dr. Natasha recommends keeping a few things in mind as you add foods to your diet.
- Start with just one bite of a new food and stay there for a few days. Then, if you feel fine, increase it a little bit, and then remain at that amount for a few days. Keep watching to see how you feel.
- Wait 3-5 days at least before adding another new food to monitor for any signs of intolerance or digestive discomfort.
- It’s best to introduce one new food at a time. Introducing multiple foods at once can make determining which one might be causing a reaction difficult.
- Follow a steady pattern with food introductions to avoid overwhelming your body.
- Pay attention to changes in your energy levels, digestion, and mood after introducing new foods.
- When introducing new foods, like nightshades, look out for signs of joint pain. You can keep a food diary to track symptoms and progress.
- GAPS diet meal planning is an easy way to stay on track and monitor any new foods.
When Are Obscure GAPS Diet Vegetables Allowed Video
More posts exploring the full list of GAPS diet foods and their benefits
How to Start the GAPS Introduction Diet
How to Transition to the Full GAPS Diet
What has been your experience with introducing new foods on the GAPS diet?
I’d love to hear how adding any of those less common GAPS diet vegetables has been for you. Did you have any adverse reactions, or was it smooth sailing? Do you have any GAPS introduction diet tips you’d like to share? Let me know in the comments below!
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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
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™ 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.