If you’ve been following the GAPS Introduction Diet, congratulations! By now, your gut has had time to heal, inflammation is reducing, and digestion is gradually improving. Stage 5 is an exciting milestone — it’s the first time natural sugars from fruits and raw vegetables are reintroduced, gently testing the digestive system while keeping your healing staples in place.
In this post, we’ll walk through the goals of GAPS Introduction Diet Stage 5, the foods you can introduce, practical tips for preparation, and a sample day of meals to make your transition smooth and stress-free.
New to GAPS, start here: What is the GAPS Diet? and GAPS Introduction Diet overview.
What is the Goal of Stage 5?
Stage 5 is about gently expanding your food options by introducing small amounts of cooked fruit and raw vegetables, while continuing the nourishing staples from earlier stages.
This is the first time natural sugars appear in the GAPS Intro Diet — from both fruit and raw veg — so moderation is key. It’s easy to overdo the sweet foods, especially with little ones. Always balance them with healthy fats or protein (like adding ghee to stewed apple) to support blood sugar and digestion.
Remember: these new foods are additions, not replacements. Keep up your meat stocks, animal fats, and probiotic-rich foods as the foundation.
Foods for GAPS Introduction Diet Stage 5
Stage 5 is all about gentle expansion. You continue enjoying your healing staples — meat stocks, animal fats, fermented foods, and egg yolks — while slowly adding:
- Cooked fruits
- Raw vegetables
- Expanded vegetable and fruit juices
- Mild spices
Introducing natural sugars for the first time requires moderation. Pair fruits and sweeter vegetables with fats or proteins (for example, stewed apple with ghee) to support blood sugar and digestion. Remember, these additions do not replace your healing staples — they complement them.
Continuing with Stage 1-3 foods
- Meat Stock – Meat stock and soup should still make up the bulk of your meals, Dr Natasha recommends consuming lots (5 cups daily for adults, 3 for children, it can be in soups and stews). Meat stock provides the essential building blocks for the rapidly growing of cells to heal and seal the gut lining (Gut and Physiology Syndrome, p169).
- Animal Fats – Continue having plenty of animal fats in every meal, increasing to body tolerance. The fat content will regulate the blood sugar levels and control cravings for carbohydrates (source). https://www.gaps.me/gaps-diet.php
- Egg Yolks – Continue to add egg yolk to your meals each day.
- Vegetable ferments – Continue increasing the amount and variety of fermented foods
Increase the variety of fruit and vegetables in juicing
If Stage 4 juices were well tolerated (carrot, celery, lettuce, mint), Stage 5 allows gentle expansion. Introduce one ingredient at a time:
- Apple
- Pineapple
- Mango (ripe, fresh, and in small amounts)
Avoid citrus fruits for now, as they can still be too harsh on the digestive system during this stage.
Green juices are the most therapeutic — rich in minerals, enzymes, and plant-based antioxidants — but many children (and adults) find the taste difficult at first. If you’re introducing fruit, aim for juices that are 50% vegetable and 50% fruit to strike a balance between taste and therapeutic value.
Drink your juice on an empty stomach for maximum absorption — first thing in the morning or mid-afternoon are ideal times. Avoid drinking with meals, as it may dilute stomach acid and interfere with digestion.
Cooked Fruit
It’s time to gently test the digestive system with a little cooked fruit — starting with pureed apple.
Begin by peeling and coring the apple to remove hard-to-digest fibre and seeds. Cook it slowly in a nourishing fat like ghee, butter, lard, or coconut oil, which helps stabilise blood sugar and improve digestibility. Cooking the apple thoroughly is key — the heat breaks down the structure of the fruit, making it gentler on a healing gut.
Try my Stewed Apple Sauce Recipe for a beautifully soft, well-tolerated first fruit.
Once you or your child are tolerating cooked apple well, you can start experimenting with combinations — for example, top your stewed apples with fermented dried nuts and a dollop of sour cream for a simple and satisfying snack. https://nourishmecookery.com.au/gaps-24-hour-sour-cream-creme-fraiche/
When tolerated, you may also try:
- Cooked ripe pear
- Stewed berries
Avoid citrus and tropical fruits at this stage, and remember — these are gentle additions, not replacements for your healing staples.
If any fruit causes symptoms or you’re managing yeast or candida issues, pause and revisit later.
Raw Vegetables
Introduce small amounts gradually — start slow and chew well.
Start with:
- Soft lettuce (e.g. butter lettuce)
- Peeled cucumber
Once well tolerated, progress to:
- Raw grated carrot
- Finely chopped onion
If you see undigested pieces in the stool, it’s a sign to pause and return to cooked vegetables for a bit longer.
When ready, enjoy your first simple salad: lettuce, cucumber, onion, and carrot tossed with olive oil. Keep portions small at first.
Avoid raw nightshades like capsicum, eggplant, and tomato — these are introduced later on Full GAPS.
Spices
Stage 5 is a great time to gently introduce spices into your cooking to add new flavour and support digestion — especially welcome if meals are starting to feel repetitive.
Start by testing one spice at a time to watch for any signs of sensitivity or reaction.
Gentle, well-tolerated spices to begin with:
- Cinnamon (great with stewed apple)
- Ginger
- Turmeric
- Cumin
- Fennel
These spices not only enhance taste but also have natural digestive and anti-inflammatory properties that can support healing when tolerated well.
How to Prepare for Stage 5
Before progressing, ensure:
- Stage 4 foods are well tolerated
- Bowel movements are regular
- Mood and energy are stable
- Healing staples remain consistent
Meal prep helps make this stage easier for busy families: Meal Prep for GAPS Diet: Time-Saving Tips
Remember: It’s okay to stay longer in Stage 4 if needed — healing is personal, and the pace is yours to set.
What to Eat in a Day During GAPS Intro Stage 5
Morning:
- Warm filtered water with apple cider vinegar (ACV) or sole water
- Scrambled eggs with avocado and sauerkraut
- A cup of meat stock
Lunch:
- Chicken and vegetable soup
- Lettuce and cucumber salad dressed with olive oil
- A spoonful of sauerkraut or fermented vegetable juice
Afternoon Snack:
- Mug of meat stock
- Stewed apples
Dinner:
- A chicken salad with soft lettuce, avocado, cucumber, grated carrot, and onion, drizzled with olive oil
- A cup of meat stock before bed
There are no limits on how much you can eat — simply eat when hungry, which may mean 5 to 7 smaller meals throughout the day.
Dr. Natasha Campbell-McBride recommends adults aim for around 5 cups of meat stock daily, while children should have about 3 cups to support healing and digestion.
GAPS Introduction Diet Stage 5 Tips
- Introduce one new food at a time to clearly identify any sensitivities.
- Start raw foods in the morning so you can monitor any reactions throughout the day.
- Balance sweet fruits with fats or protein to help stabilise blood sugar and support digestion.
- Chew thoroughly, especially when eating raw vegetables, to aid digestion.
- Keep meat stock, animal fats, and fermented foods in your diet daily to maintain gut healing.
- Reheat meat stock and meals gently — use a saucepan on the stove or oven. Avoid microwaving, as it destroys important nutrients.
- Watch for signs of intolerance such as loose stools, tummy pain, skin flares, or behavioural changes.
- Plan activities to support detoxification and manage die-off symptoms (like Epsom salt baths, enemas, or dry brushing). Symptoms can vary as your body adjusts and heals.
- For additional guidance on identifying sensitivities, try this helpful Skin Sensitivity Test.
When to Move to the Next Stage?
- Raw vegetables are well tolerated
- Stable bowel movements
- No digestive or skin irritation
- Energy and mood are consistent
Introduce new foods every 3–5 days. If symptoms return, return to the previous stage briefly. Healing is a gentle dance — sometimes forward, sometimes back.
FAQ
There’s no fixed timeline. 3–5 days per new food and move once all foods on the stage are tolerated. Always observe—and move when it feels right.
Yes! Stock remains essential for gut healing throughout every stage.
Pause raw foods, stick with cooked meals and broths, and try again in a few weeks.
Not yet. Bananas are introduced later in the Full GAPS Diet once raw fruits are well tolerated.
Some people wait longer — typically 4 to 6 months — before introducing fruit to help manage yeast (Candida) overgrowth. During this time, it’s best to avoid fruit and cooked honey while supporting your gut with beneficial yeasts like kefir and Saccharomyces boulardii. You can continue through the GAPS stages without fruit and start with gentle options like pureed apples and berries when ready.
Need Support with Your GAPS Journey
Personalised guidance can make the transition smooth and confidence high. I work with families to:
- Tailor your GAPS food plan
- Support detox and reactions
- Simplify mealtimes
- Guide each stage with confidence
Book a FREE 20-minute Discovery Call
Resources
Dr Natasha Campbell-McBride
- Gut and Psychology Syndrome (Yellow Book)
- Gut and Physiology Syndrome (Blue Book)
Monica Corrado (GAPS Chef)
GAPS™ and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride.
The information in this blog post is my personal experience and for educational purposes only. It is not intended to diagnose, treat, cure or prevent any disease; and does not consider your individual situation. If you have medical questions, please consult with a qualified medical practitioner.
I’m Rebecca, a Certified GAPS & Nutrition Coach, and I help busy mums restore their family’s gut health—one kitchen, one meal at a time. I share practical tips, simple recipes, and ways to create lasting change.
Did you make a recipe? Tag @nourishmecookery on Instagram so we can find you!
Leave a Reply