Doing GAPS is not easy, everyone needs assistance. The premise of the GAPS Protocol is eating inflammation reducing foods, according to the body’s needs, opening up the detox pathways, while rebuilding the microbiome. Click here for the GAPS Protocol. For most some it takes years. All foods should be organic.

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An alphabetical list:

almond butter (all nut butters are approved, raw organic nuts are best. Roasted nuts are not approved due to questionable processing practices).

almond flour

almond milk (without carrageenan, only home made is compliant)

apple cider (Compliant if fresh pressed from a juicer and consumed within 30 minutes of juicing).

apple cider vinegar (with the mother)

grass fed butter or this one


cashew butter but not this one as it contains GMO, sugar and bleached salt that kills gut flora


cheddar cheese (good quality in block form)

chicken (free ranging, not soy fed, NO injected solutions)

chicken meat stock made from carcass and meat

club soda (with clean ingredients)

coconut butter

coconut flour

coconut oil

dates (in moderation- NOT date sugar, medjool dates are optimal)  


extracts (vanilla, lemon, etc)

figs (in moderation)

fish (wild caught)

fruit (eaten separate from other foods, on an empty stomach, the lower the sugar content the better)







local honey

juice (juiced from your juicer)


lard (from pastured pork)

lemon juice (without sodium benzoate, optimally from organic lemons)

photo courtesy of KEKO64 at

photo courtesy of KEKO64 at

meat (optimally, pastured meat which is not processed – preferably grass fed, grass finished. All meats are GAPS compliant)

meat stock

navy beans (properly prepared by soaking in apple cider vinegar for 24)


nut butters (almond, peanut, sunflower, cashew, etc)

olive oil

olives (all kinds)

peanut butter (store bought brand ingredient list should read: peanuts, salt)


pine nuts



sour cream (home brewed)

photo courtesy of phasinphoto at

photo courtesy of phasinphoto at

spices (be sure there is no fillers like wheat, sodium ferrocyanide, yellow prussiate of soda, or any other anit-caking or free-flowing agents)

stevia (only green unprocessed stevia is GAPS compliant)

tallow (from grass fed beef)

tea, herbal (loose-leaf is optimal, bagged teas should not be used if they contain natural flavors, stevia or other added ingredients)

turkey (not processed)

vegetables (starches and GMO items are not beneficial to a damaged gut. This includes no: potato, sweet potato, corn, soy or parsnips. All other vegetables are GAPS approved)


yogurt (full fat, made at home from a quality starter yogurt from the store)

In a nutshell if God made it, we can eat it; if man altered it, we can’t. If it was made in a plant, don’t touch it but if it was grown on a plant, eat it! Think of products grown in nature and keep the end-product visibly viable to that original. Consider vegetable oil. If you took a basket of vegetables and squeezed out juice you wouldn’t get vegetable oil. The processing has changed the molecular structure of the food. If it’s not food, don’t put it in your mouth.  Butter, on the other hand, comes from cream and is stirred until it forms butter. Eat butter, not vegetable oil.

For this reason we do not touch stevia.
Food preparation is hard and it takes a lot of work on your part. Some days I spend the great portion of my day in the kitchen. However, your family will be healthier and most importantly things like ADHD, autism, bipolar disorder, dyslexia, chrones, flatulance, eruptations will all disappear. Mental disorders are on the rise. Child behavior problems are on the rise. Processed food has directly risen with the rise of disease.

If it’s not food, don’t’ put it in your mouth.

*Nourishing Plot is written by Becky Plotner, ND, traditional naturopath, CGP, D.PSc. who sees clients in Rossville, Georgia. She works as a Certified GAPS Practitioner who sees clients in her office, Skype and phone. She has been published in Wise Traditions, spoken at two Weston A. Price Conferences, Certified GAPS Practitioner Trainings, has been on many radio shows, television shows and writes for Nourishing Plot. Since her son was delivered from the effects of autism (Asperger’s syndrome), ADHD, bipolar disorder/manic depression, hypoglycemia and dyslexia, through food, she continued her education specializing in Leaky Gut and parasitology through Duke University, finishing with distinction. She is a Chapter Leader for The Weston A. Price Foundation. [email protected]

“GAPS™ and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride. The right of Dr. Natasha Campbell-McBride to be identified as the author of this work has been asserted by her in accordance with the Copyright, Patent and Designs Act 1988.




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