FULL GAPS

WHAT TO KNOW ABOUT FULL GAPS

Full GAPS is the maintenance phase of this nutritional healing protocol. Research has shown that it takes at least six months to establish a change in gut flora. Full GAPS is designed to support this change while allowing you more freedom in food choices.

If at any point, on Full GAPS you are experiencing a return of symptoms, your body is asking for a little more help and I would encourage you to return to a previous Introduction stage. Sometimes it’s beneficial to repeat the entire Introduction diet, beginning at Stage 1; other times, a return to Stage 3, for example during an acute illness, is only necessary for a short time before returning to Full GAPS.

Full GAPS is in itself providing healing foods, and some people can begin and end their journey on Full GAPS alone without ever needing to go into the Introduction diet. If you are using Full GAPS for healing or maintenance, make sure to continue eating the three pillars of meat stock, animal fat, and fermented foods daily.

DO’S ON FULL GAPS

  • Any meat, including wild game
  • Any seafood
  • Any non-starchy vegetable
  • Any fruit
  • Any animal fat
  • Fermented Vegetables
  • Cultured Dairy, like sour cream, crème fraiche, yogurt, or kefir
  • Meat Stock
  • Bone Broth (after successfully completing the Introduction Stages)
  • Eggs, chicken or otherwise
  • Dairy Products, including Raw Milk and Cheese, as tolerated
  • Sprouted beans, seeds, and nuts and their flours

DON’TS ON FULL GAPS

  • Processed foods and synthetic chemicals
  • Starchy vegetables like potatoes, sweet potatoes, and corn
  • Grains and flours, including gluten free flours and sprouted grains
  • Sugars, including maple syrup, stevia, monk fruit, agave, and coconut sugar
  • Pastas and couscous
  • Rice, quinoa, and most beans
  • Chickpeas and hummus

RECIPES FOR FULL GAPS

Switchel

What is switchel? Switchel is a fermented lemon/ginger drink that is especially refreshing during the…

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