Recommended and Foods to Avoid List

The Full GAPS Diet is the maintenance phase of this nutritional healing protocol and should be followed for two years at least.

Recommended Food

• Almonds, including almond butter and oil

• Apples

• Apricots, fresh or dried

• Artichoke, French

• Asiago cheese

• Asparagus

• Aubergine (eggplant)

• Avocados, including avocado oil

• Bananas (ripe only with brown spots on the skin)

• Beans, dried white (navy), string beans and lima beans properly prepared

• Beef, fresh or frozen

• Beets or beetroot

• Berries, all kinds

• Black, white and red pepper: ground and pepper corns

• Black radish

• Blue cheese

• Bok Choy

• Brazil nuts

• Brick cheese

• Brie cheese

• Broccoli

• Brussels sprouts

• Butter

• Cabbage

• Camembert cheese

• Canned fish in oil or water only

• Capers

• Carrots

• Cashew nuts, fresh only

• Cauliflower

• Cayenne pepper

• Celeriac

• Celery

• Cellulose in supplements

• Cheddar cheese

• Cherimoya (custard apple or sharifa)

• Cherries

• Chicken, fresh or frozen

• Cinnamon

• Citric acid

• Coconut, fresh or dried (shredded) without any additives

• Coconut milk

• Coconut oil

• Coffee, weak and freshly made, not instant

• Collard greens

• Colby cheese

• Courgette (zucchini)

• Coriander, fresh or dried

• Cucumber

• Dates, fresh or dried without any additives (not soaked in syrup)

• Dill, fresh or dried

• Duck, fresh or frozen

• Edam cheese

• Eggplant (aubergine)

• Eggs, fresh filberts

• Fish, fresh or frozen, canned in its juice or oil

• Game, fresh or frozen

• Garlic

• Ghee, homemade (many store varieties contain non-allowed ingredients)

• Gin, occasionally

• Ginger root, fresh

• Goose, fresh or frozen

• Gorgonzola cheese

• Gouda cheese

• Grapefruit

• Grapes

• Haricot beans, properly prepared

• Havarti cheese

• Hazelnuts

• Herbal teas

• Herbs, fresh or dried without additives

• Honey, natural

• Juices (freshly pressed from permitted fruit and vegetables)

• Kale

• Kiwi fruit

• Kumquats

• Lamb, fresh or frozen

• Poultry, fresh or frozen

• Prunes, (dried without any additives or in their own

• juice)

• Pumpkin

• Quail, fresh or frozen

• Raisins

• Rhubarb

• Roquefort cheese

• Romano cheese

• Satsumas

• Scotch, occasionally

• Seaweed fresh and dried (once Introduction Diet

• has been completed)

• Shellfish, fresh or frozen

• Spices, single and pure without any additives

• Spinach

• Squash (summer and winter)

• Stilton cheese

• String beans

• Swedes

• Swiss cheese

• Tangerines

• Tea, weak, freshly made, not instant

• Tomato puree, pure without any additives apart from salt

• Tomato juice, without any additives apart from salt

• Tomatoes

Foods to Avoid

• Acesulphame

• Acidophilus milk

• Agar-agar

• Agave syrup – main carbohydrate is a complex form of fructose

• Algae – can aggravate an already disturbed immune system

• Aloe Vera (go to “FAQs” for more information on when it can be introduced)

• Amaranth – is a grain substitute, contains starches

• Apple juice (commercially prepared)

• Arrowroot (is a mucilaginous herb and loaded with starch)

• Aspartame

• Astragalus – contains polysaccharides

• Baked beans

• Baker’s yeast – contains saccharamyces cerevisae

• Baking powder and raising agents of all kind (baking soda can be used for specific medical issues, view the “FAQs” section)

• Balsamic vinegar (most found in stores have added sugar)

• Barley

• Bean flour and sprouts

• Bee pollen – irritating to a damaged gut

• Beer

• Bhindi or okra

• Bicarbonate of soda

• Bitter Gourd

• Black-eye beans

• Bologna

• Bouillon cubes or granules

• Brandy

• Buckwheat

• Bulgur

• Burdock root – contains FOS and mucilage

• Butter beans

• Buttermilk

• Canellini beans

• Canned vegetables and fruit

• Carob

• Carrageenan – is seaweed and high in

• polysaccharides

• Cellulose gum

• Cereals, including all breakfast cereals

• Cheeses, processed and cheese spreads

• Chestnuts and chestnut flour

• Chevre cheese

• Chewing gum – contain sugars or sugar substitutes

• Chick peas

• Chickory root – contains high amounts of FOS

• Chocolate

• Cocoa powder – see “FAQs” for more information

• Coffee, instant and coffee substitutes

• Cooking oils

• Cordials

• Corn

• Cornstarch

• Corn syrup

• Cottage cheese

• Cottonseed

• Cous-cous

• Cream – contains lactose

• Cream of Tartar

• Cream cheese

• Dextrose – in commercial products it is not the pure form

• Drinks, soft

• Faba beans

• Feta cheese

• Fish, preserved, smoked, salted, breaded and canned with sauces

• Flour, made out of grains

• FOS (fructooligosaccharides)

• Fructose – as an additive (naturally occurring in fruit and honey is allowed but limited)

• Fruit, canned or preserved

• Garbanzo beans

• Gjetost cheese

• Grains, all

• Gruyere cheese

• Ham

• Hot dogs

• Ice-cream, commercial

• Jams

• Jellies

• Jerusalem artichoke

• Ketchup, commercially available

• Lactose

• Liqueurs

• Margarines and butter replacements

• Meats, processed, preserved, smoked and salted

• Millet

• Milk from any animal, soy, rice, canned coconut milk

• Milk, dried

• Molasses

• Mozzarella cheese

• Mungbeans

• Neufchatel cheese

• Nutra-sweet (aspartame)

• Nuts, salted, roasted and coated

• Oats

• Okra – mucilaginous food

• Parsnips

• Pasta, of any kind

• Pectin

• Postum

• Potato white

• Potato sweet

• Primost cheese

• Quinoa – 60% starch

• Rice

• Ricotta cheese

• Rye

• Saccharin

• Sago

• Sausages, commercially available

• Semolina

• Sherry

• Soda soft drinks

• Sour cream, commercial

• Soy

• Spelt

• Starch

• Sugar or sucrose of any kind

• Tapioca – starch

• Tea, instant

• Triticale

• Turkey loaf

• Vegetables, canned or preserved

• Wheat

• Wheat germ

• Whey, powder or liquid

• Yams

• Yogurt, commercial