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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

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