The 7 GAPS Diet Recipes That Saved My Sanity (And How to Start)

The 7 GAPS Diet Recipes That Saved My Sanity (And How to Start)

Let’s just get this out of the way: starting the Gut and Psychology Syndrome (GAPS) diet feels like staring up at a culinary Everest. It’s overwhelming. Your kitchen is suddenly full of bones, your fridge has jars of... things... bubbling, and your shopping list looks like it's from the 18th century.

I get it. You're probably here not because you were bored, but because you or someone you love is struggling. Maybe it's relentless brain fog, anxiety, digestive chaos, or you're a parent navigating the complex world of autism or ADHD and searching for answers. You’ve read the book by Dr. Natasha Campbell-McBride, you've seen the testimonials, and now you’re standing in your kitchen thinking, "How on earth am I supposed to do this?"

When I first dipped my toe into the GAPS world, my kitchen looked like a science lab crossed with an apothecary, and I felt completely untethered from everything I knew about cooking. I made mistakes. I rushed things. I made some truly... unfortunate batches of soup.

But along the way, I found a rhythm. I discovered that you don't need to be a Cordon Bleu chef. You just need a few foundational, non-negotiable recipes that become your lifeline. This isn't a post with 50 fancy, complicated dishes. This is the survival guide. These are the 7 core GAPS diet recipes that will form the backbone of your entire protocol, from the restrictive GAPS diet intro stages to the Full GAPS diet.

A Quick But Important Disclaimer: I am a fellow traveler and researcher, not a medical doctor. The GAPS protocol is an intensive therapeutic diet. Please, please consult with a certified GAPS practitioner, a nutritionist, or your trusted medical doctor before making any drastic changes to your or your child's diet. This is a journey to be taken with professional guidance.

Table of Contents

• What Is the GAPS Diet, Anyway? (A 5-Minute Refresher)
• The 6 Stages of the GAPS Introduction Diet: A No-Panic Guide
• My 7 Core GAPS Diet Recipes for Survival and Sanity
• Common GAPS Diet Mistakes I Made (So You Don't Have To)
• Your E-E-A-T Check: Trusted GAPS & Gut Health Resources
• A Quick-Reference GAPS Diet Food List (Foods to Eat & Avoid)
• Infographic: The GAPS Diet Stages at a Glance
• Your GAPS Diet Questions Answered (FAQ)
• Conclusion: This Is Overwhelming, But You Are Not Alone

What Is the GAPS Diet, Anyway? (A 5-Minute Refresher)

Before we dive into the recipes, let's quickly align on what we're doing. The Gut and Psychology Syndrome (GAPS) diet is a comprehensive healing protocol developed by Dr. Natasha Campbell-McBride. Its core premise is that many conditions affecting the brain—like autism, ADHD, anxiety, depression, and learning disabilities—are directly linked to a "leaky gut" or, more formally, compromised gut integrity.

The idea is this: When the gut lining is damaged, undigested food particles and toxins can "leak" into the bloodstream, triggering systemic inflammation and traveling to the brain. This creates a toxic environment that impairs neurological function.

The GAPS diet is designed to do three things:

• Heal and Seal: Use specific, nutrient-dense foods (like bone broth) to repair the gut lining.
• Repopulate: Re-establish a healthy, balanced gut microbiome using a heavy dose of probiotic and fermented foods.
• Remove: Eliminate all foods that are difficult to digest and feed pathogenic bacteria (namely, all grains, sugars, and starchy vegetables).

It’s not just a "diet"; it's a temporary intervention. It’s split into two main phases:

1. The Introduction Diet: A very restrictive 6-stage process that slowly reintroduces foods as the gut heals. This is where most people start and where the healing is most intensive.
2. The Full GAPS Diet: A less restrictive (but still tough) diet that is followed for 1.5 to 2 years, which includes a wider variety of meats, fats, vegetables, and fermented foods.

The recipes we're covering today are the building blocks for both phases. You'll master them in the Intro and rely on them for the entire duration.

The 6 Stages of the GAPS Introduction Diet: A No-Panic Guide

The GAPS diet intro is the most challenging part. Period. It's designed to be gentle on an extremely compromised digestive system. You move from one stage to the next based on symptoms. The golden rule is: "listen to your body." If you introduce a new food and have a negative reaction (digestive upset, rash, mood swing), you pull back and wait.

Here’s a bird's-eye view. Don't panic. You'll be living in Stages 1 and 2 for a bit, and that's okay.

• Stage 1: The most basic. Only homemade meat/fish stock, boiled meat or fish from the stock, and boiled non-fibrous vegetables (like carrots, zucchini, squash). Plus, the juice from your homemade sauerkraut/fermented veggies.
• Stage 2: Add raw organic egg yolks. Then, homemade ghee.
• Stage 3: Add ripe avocado, gently cooked onion, and whole sauerkraut (not just the juice).
• Stage 4: Add grilled/roasted meats (no longer just boiled), cold-pressed olive oil, and freshly pressed vegetable juices.
• Stage 5: Add cooked apple purée (cooked with ghee), raw salad vegetables (starting with lettuce and cucumber).
• Stage 6: Add raw fruit (peeled) and small amounts of GAPS-legal baked goods.

Once you've successfully passed through all 6 stages, you graduate to the Full GAPS Diet. Now, let's make the food that gets you through it.

My 7 Core GAPS Diet Recipes for Survival and Sanity

These are your new best friends. You will make them on repeat. My advice? Batch cook. Dedicate one day a week (or every few days) to stocking up, so you're not chained to the stove 24/7.

Recipe 1: The 'Liquid Gold' 24-Hour Bone Broth

Why it's essential: This is the absolute, non-negotiable cornerstone of the GAPS diet. It’s not just broth; it’s a gut-healing elixir. It's packed with gelatin, collagen, glycine, and minerals that directly "heal and seal" the gut lining. You will drink this all day, every day, especially on the Intro Diet.

• Ingredients: 3-4 lbs of quality bones (beef marrow bones, knuckle bones, chicken carcasses, fish heads—grass-fed/organic if possible), 1-2 tbsp Apple Cider Vinegar, filtered water, (optional: 1 onion, 2 carrots, 3 celery stalks—added in the last hour).
• The Process (Slow Cooker Method):
  1. Place all your bones in a large slow cooker (8-quart or larger is a lifesaver).
  2. Add the apple cider vinegar. This is key—it helps pull the minerals out of the bones. Let it sit for 30 minutes.
  3. Fill the slow cooker with filtered water, leaving about an inch of space at the top.
  4. Set to "Low" and let it simmer for a minimum of 12 hours for chicken/fish and 24-48 hours for beef/lamb. Yes, really. A long, slow simmer is what extracts the good stuff.
  5. In the last hour, you can add the optional veggies for flavor. (On Stage 1, you'll boil your veggies in this broth separately).
  6. Strain everything through a fine-mesh sieve. Let it cool in the fridge. A thick layer of fat will form on top—this is liquid gold! Don't discard it. Use it for cooking. The broth underneath should be jiggly, like Jell-O. That's how you know you've extracted the gelatin.
• My Tip: Freeze it in silicone ice cube trays. You can pop out a few "broth cubes" to heat up a cup at a time.

Recipe 2: 'GAPS Gatorade' (Sauerkraut Juice)

Why it's essential: This is your primary source of probiotics on the early Intro stages. You need to re-inoculate your gut with beneficial bacteria, and this is the gentlest way to start. You'll drink the juice (just a teaspoon at a time) before moving on to the actual kraut.

• Ingredients: 1 medium head of cabbage (shredded), 1.5 tbsp of sea salt (no iodine). That's it.
• The Process:
  1. In a large bowl, combine the shredded cabbage and salt.
  2. Now, massage it. Squeeze it, punch it, work it with your hands for 10-15 minutes. This feels weird, but it's crucial. The salt will draw the water out of the cabbage, creating its own brine.
  3. Once you have a good pool of liquid at the bottom, pack the cabbage tightly into a glass mason jar. Use your fist or a wooden tamper.
  4. Pour all the liquid brine on top. The cabbage MUST be submerged under the liquid. If you don't have enough liquid, top it off with a tiny bit of 2% salt-water solution (1 tsp salt to 1 cup water).
  5. Place a "follower" (a clean outer cabbage leaf) on top to keep the shreds down. Add a fermentation weight (or a small, clean glass jar) to hold everything under the brine.
  6. Cover with a cloth or a loose-fitting lid (it needs to release gas). Let it sit at room temperature, out of direct sunlight, for 5-14 days. The warmer it is, the faster it ferments.
  7. Start tasting it after day 5. When it's tangy and "pickled" to your liking, seal it and move it to the fridge.
• Intro Diet Use: In Stage 1, you just take 1 teaspoon of the juice from the jar and add it to your broth or soup. You slowly increase this amount.

Recipe 3: Simple, Soul-Soothing Meat & Veggie Soup (Stage 1+)

Why it's essential: This will be your primary meal for the first few days (or weeks). It’s gentle, nourishing, and provides the protein and micronutrients you need in their most digestible form.

• Ingredients: 1-2 quarts of your homemade bone broth, 1 lb of chicken, beef, or fish (e.g., chicken thighs, beef shank), 2-3 cups of peeled and de-seeded non-fibrous vegetables (zucchini, carrots, winter squash).
• The Process:
  1. Bring your bone broth to a gentle simmer in a soup pot.
  2. Add the meat (whole or in large chunks). Let it simmer gently until cooked through and falling-apart-tender (30-60 minutes for chicken, 1.5-2 hours for tough beef cuts).
  3. Remove the meat and set it aside to cool slightly.
  4. Add your peeled and chopped vegetables to the same broth. Simmer until they are very soft (about 20-25 minutes).
  5. While the veggies cook, shred or chop the meat. Add it back to the pot.
  6. Season with a good pinch of sea salt. For Stage 1, this is it. You eat the tender meat, the soft-cooked veggies, and drink the broth.

Recipe 4: Homemade Ghee ('The Good Fat')

Why it's essential: GAPS removes most dairy because the lactose (sugar) and casein (protein) are hard to digest. Ghee is pure butterfat, with almost all the milk solids and water removed. It's a stable, healthy cooking fat that you'll introduce in Stage 2. It’s also delicious.

• Ingredients: 1 lb (or more) of high-quality, organic, grass-fed unsalted butter.
• The Process:
  1. Cut the butter into cubes and place it in a heavy-bottomed saucepan.
  2. Melt the butter over medium-low heat. It will start to sputter and foam. This is the water cooking off.
  3. Let it simmer gently. Don't stir it. You'll see white foam (milk solids) rise to the top. Skim this off with a fine-mesh spoon.
  4. After 10-20 minutes (depending on the amount), the sputtering will stop, and the foam will subside. The liquid will become clear and golden.
  5. Look at the bottom of the pan. You'll see golden-brown milk solids that have sunk. This is the key moment. You want them lightly browned (nutty aroma), not burnt.
  6. Remove from heat immediately. Let it cool for 5 minutes.
  7. Strain the golden liquid through a cheesecloth (or a coffee filter) into a clean glass jar, leaving all the browned bits behind.
  8. Let it cool to room temperature. It will solidify into a beautiful, golden, semi-solid fat. Store it in the pantry or fridge.

Recipe 5: The Easiest 3-Ingredient Sauerkraut (Full GAPS)

Why it's essential: Once you're in Stage 3, you move from the juice to the full kraut. This is a probiotic powerhouse and a fantastic, tangy side dish that helps you digest the fats and proteins in your meal. This is the same recipe as #2, just with a focus on eating the final product.

• Ingredients: 1 large head of cabbage, 1.5-2 tbsp sea salt, (Optional: 1 tbsp caraway seeds or shredded carrots for flavor).
• The Process:
  1. Follow the exact same "massage and pack" method as Recipe #2.
  2. If you're on Full GAPS, you can add the optional caraway seeds or carrots during the massaging step for extra flavor.
  3. Ferment at room temperature for 1-3 weeks. The longer it goes, the tangier (and more probiotic-rich) it becomes.
  4. Move to the fridge. Eat a small spoonful with every meal.

Recipe 6: 'Almost Bread' Almond Flour Muffins (Full GAPS)

Why it's essential: Sanity. Pure and simple. Once you're on the Full GAPS diet, you will desperately miss bread. Nut flour-based baked goods are allowed, but they should be treated as a side dish, not a staple (they are fiber-dense). This recipe saved me.

• Ingredients: 2 cups fine almond flour, 1/2 cup homemade ghee (melted), 3 eggs, 1/4 cup honey (optional, and only if you're well-established on Full GAPS), 1/2 tsp baking soda (also for advanced Full GAPS), 1/2 tsp sea salt.
• The Process:
  1. Preheat your oven to 350°F (175°C). Line a muffin tin.
  2. In a large bowl, whisk the wet ingredients: eggs, melted ghee, and honey (if using).
  3. In a separate bowl, mix the dry ingredients: almond flour, salt, and baking soda (if using).
  4. Add the dry ingredients to the wet and mix until just combined. Don't overmix.
  5. Spoon the batter into the muffin cups, filling them about 3/4 full.
  6. Bake for 15-20 minutes, or until a toothpick inserted in the center comes out clean.
  7. Let them cool. These are fantastic for a quick breakfast or to sop up soup.

Recipe 7: Creamy Avocado & Herb 'Detox' Dip (Stage 3+)

Why it's essential: In Stage 3, you can finally have avocado! This dip becomes a fantastic way to get healthy fats and flavor. It feels like a "normal" food and is great paired with your boiled or roasted meats.

• Ingredients: 1 ripe avocado, 1 clove garlic (minced, introduce carefully), 1 tbsp lemon juice, 1 tbsp sauerkraut juice, 2 tbsp chopped fresh herbs (parsley, cilantro, or dill), sea salt to taste.
• The Process:
  1. Mash the avocado in a bowl.
  2. Stir in the minced garlic (start with a tiny bit if you're sensitive), lemon juice, and sauerkraut juice.
  3. Fold in the fresh herbs and season with salt.
  4. That's it. Serve it alongside your soup or with slices of cucumber (once you're in Stage 5).

Common GAPS Diet Mistakes I Made (So You Don't Have To)

I walked into every single one of these pitfalls. Please, learn from my misery.

• Rushing the Stages: I got impatient. I felt "pretty good" on Stage 2 and jumped to Stage 4. Big mistake. My symptoms came roaring back. The stages are slow for a reason. Do not advance until all digestive symptoms are gone for 3-5 consecutive days.
• Fearing the Fat: We've been trained to fear fat. On GAPS, fat is your fuel. Ghee, animal fats from your broth, avocado, and egg yolks are essential for healing the gut and your brain. If you feel weak and hungry, you're probably not eating enough fat.
• Going Overboard on Nut Flours: When I hit Full GAPS, I went crazy on almond flour "bread" and "pancakes." It was too much, too soon. Nut flours are fibrous and can be irritating. They are a side dish, not the main event.
• Misunderstanding "Die-Off": When you start killing off the bad bacteria, they release toxins. This is called a Herxheimer reaction or "die-off." You might feel awful—flu-like symptoms, headache, skin breakouts, moodiness. This is normal (to an extent) but scary. The key is to support detox: drink water, take Epsom salt baths, and slow down on the probiotics (less sauerkraut juice) until it passes.
• Not Getting Good Bones: I tried to make broth from cheap, supermarket bones once. The result was a weak, watery, non-gelling broth. You must get high-quality, joint- and marrow-rich bones (knuckles, necks, feet, marrow bones) for that healing gelatin. Make friends with your local butcher.

Your E-E-A-T Check: Trusted GAPS & Gut Health Resources

Don't just take my word for it. This protocol is built on a deep foundation of clinical experience and emerging science around the gut-brain axis. E-E-A-T (Experience, Expertise, Authoritativeness, Trustworthiness) is critical here. Arm yourself with good information.

Here are three trusted sources to continue your research. These are great "button" style links you can click for more information.

The Official GAPS Website Harvard Health: The Gut-Brain Connection PubMed: The Gut Microbiome as a Regulator

A Quick-Reference GAPS Diet Food List (Foods to Eat & Avoid)

This can feel confusing, so here's a simple checklist. Print this and put it on your fridge.

Foods to Embrace (GAPS-Legal)

• Meats & Fish: All types, preferably grass-fed/wild-caught.
• Bone Broth: Homemade is non-negotiable.
• Eggs: Organic, pasture-raised (introduce yolks first).
• Healthy Fats: Ghee, lard, tallow, coconut oil, olive oil (cold-pressed), avocado.
• Fermented Foods: Homemade sauerkraut, yogurt (24-hour), kefir (all homemade).
• Non-Starchy Veggies: Carrots, zucchini, squash, broccoli, cauliflower, onions, leafy greens, etc.
• Fruits: In moderation, on Full GAPS (berries, apples, etc.).
• Nuts & Seeds: Only as nut flours or butters, on Full GAPS, in moderation.

Foods to Avoid (Strictly!)

• All Grains: Wheat, rice, oats, corn, quinoa, barley, etc.
• All Sugar: Refined sugar, high-fructose corn syrup, maple syrup (except honey in moderation).
• Starchy Vegetables: All potatoes, sweet potatoes, yams, parsnips.
• Processed Foods: Anything in a box, can, or package with additives.
• Most Dairy: Milk, cheese, store-bought yogurt (only homemade 24-hr fermented dairy is allowed).
• Legumes: All beans, lentils, soy, and peanuts.
• Certain Additives: Carrageenan, MSG, gums, etc.

Infographic: The GAPS Diet Stages at a Glance

The GAPS Introduction Diet can be the most confusing part. Here is a simplified visual guide to the foods introduced at each stage. Remember: only move to the next stage when all digestive symptoms have cleared!

The 6 Stages of the GAPS Intro Diet

STAGE 1: Gut Sealing

• Homemade bone broth
• Boiled meat/fish (from the broth)
• Boiled non-fibrous vegetables (peeled zucchini, carrots, squash)
• Probiotic: 1 tsp of sauerkraut juice

STAGE 2: Adding Fats

• All foods from Stage 1
• Raw organic egg yolks (added to warm broth)
• Homemade ghee (start with 1 tsp)
• Continue increasing sauerkraut juice

STAGE 3: New Textures

• All foods from Stage 2
• Ripe avocado (mashed)
• Whole sauerkraut (not just the juice)
• Cooked onion & scrambled eggs (cooked in ghee)

STAGE 4: More Variety

• All foods from Stage 3
• Roasted & grilled meats (no longer just boiled)
• Cold-pressed olive oil
• Freshly pressed vegetable juices (start with carrot)

STAGE 5: Raw Foods

• All foods from Stage 4
• Cooked apple purée (cooked with ghee)
• Raw vegetables (start with lettuce & peeled cucumber)
• Small amount of raw fruit (peeled apple)

STAGE 6: Full GAPS Prep

• All foods from Stage 5
• More raw fruit (peeled)
• GAPS-legal baked goods (nut flour, honey)
• You are now ready to transition to the Full GAPS Diet.

Your GAPS Diet Questions Answered (FAQ)

1. What is the GAPS diet intro?

The GAPS diet intro is the first and most intensive phase of the protocol. It consists of 6 stages, starting with just bone broth and boiled meats/vegetables. It's designed to rapidly heal the gut lining by providing easily digestible nutrients and removing all irritants. You move through the stages as your symptoms improve. See the full breakdown here.

2. How long do I stay on each GAPS stage?

There is no set timeline. The core principle is to "listen to your body." You only move to the next stage when all major digestive symptoms (like diarrhea, bloating, or pain) have been resolved for at least 3-5 consecutive days. Some people move through a stage in a few days; others stay on Stage 1 or 2 for weeks or even months.

3. Can I drink coffee on the GAPS diet?

No. Coffee is a known gut irritant and is not allowed on the GAPS diet, especially during the Introduction phases. You can have weak, freshly brewed herbal tea (like peppermint or ginger) and, of course, lots of bone broth. Many people transition off coffee before even starting GAPS to avoid caffeine withdrawal on top of "die-off" symptoms.

4. What are GAPS diet die-off symptoms?

Die-off, or a Herxheimer reaction, happens when pathogenic bacteria and yeast in your gut die and release toxins. This can cause temporary flu-like symptoms, headaches, fatigue, skin rashes, or mood swings. It's often a sign the protocol is working, but it can be uncomfortable. To manage it, slow down your intake of probiotics (less sauerkraut juice) and support detox with Epsom salt baths and plenty of water.

5. Is the GAPS diet safe for children?

The GAPS diet was originally developed by Dr. Campbell-McBride specifically for children with autism, ADHD, and other neurological and psychiatric conditions. However, it is an extremely restrictive diet. It is absolutely essential to work with a certified GAPS practitioner or a pediatrician who understands the protocol to ensure your child is getting adequate nutrition for growth and development.

6. What's the difference between GAPS and Paleo/Keto?

They overlap but have key differences. Paleo removes grains, legumes, and refined sugar but allows starchy vegetables (like sweet potatoes) and natural sweeteners (like maple syrup), which are banned on GAPS. Keto focuses on high-fat and very low-carb to induce ketosis, but it doesn't emphasize gut-healing foods (like broth and ferments) or restrict food based on digestive difficulty in the same way GAPS does.

7. Why is bone broth so important for the GAPS diet?

Bone broth is the single most important food on the GAPS diet. It is rich in gelatin, collagen, glycine, proline, and minerals in a form that is incredibly easy to absorb. These components are the literal "bricks and mortar" your body uses to repair and "seal" a damaged or "leaky" gut lining. See the recipe here.

8. Are there any GAPS-legal sweeteners?

On the Full GAPS diet (not the Intro), raw, unpasteurized honey is the primary sweetener allowed, in moderation. Dried fruit can also be used sparingly in baking. All other sugars, including maple syrup, agave, and all artificial sweeteners, are strictly forbidden.

Conclusion: This Is Overwhelming, But You Are Not Alone

I see you. You're looking at this mountain of information, at these vats of simmering bones and jars of fermenting cabbage, and you're exhausted already. It feels like too much.

Take a deep breath. You are not alone in this. Millions of people have walked this path, and they all started from this exact same spot: "Day 1."

The goal isn't to be perfect. The goal is to start. The goal is to heal. You're doing this for a profound reason—to reclaim your health, your clarity, or the well-being of your child. That "why" is what will get you through the days you just want a piece of toast (and trust me, those days will come).

Don't try to master all 7 of these GAPS diet recipes at once. Your only job today is to master one.

Your Call to Action: Go to your butcher or grocery store. Buy the best bones you can find. Put them in a pot or a slow cooker with some water and a splash of vinegar. That's it. Just start the broth. That is step one. You can figure out step two tomorrow. You've got this.

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Keywords: GAPS Diet Recipes, Gut and Psychology Syndrome, GAPS diet intro, GAPS diet food list, bone broth recipe, fermented foods, healing gut

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