Introducing solid foods to your baby can feel exciting and overwhelming all at once. Many parents sense that how we feed our babies matters deeply, yet feel uncertain about what truly supports gut health, digestion, and long-term wellbeing.
The Baby GAPS diet offers a calm, grounded framework for starting solids in a way that honours your baby’s developing digestive system. Rooted in the work of Dr. Natasha Campbell-McBride, this approach views food as medicine and recognises that early nutrition plays a foundational role in shaping the gut microbiome, immune system, and neurological development.
Rather than rushing milestones or focusing on trendy first foods, the Baby GAPS protocol gently builds your baby’s gut, one nourishing step at a time, supporting resilience for years to come.
If you’re new to the GAPS diet, you’ll want to read this post, What is the GAPS Diet?
Why Start Solids the Baby GAPS Way?
To “build your baby’s gut” means establishing a strong microbial, structural, and immune foundation so that everything else can fall into place naturally.
Babies are born with a developing gut microbiome that is shaped by birth type, skin-to-skin contact, breastmilk or formula, medications, and their environment (PMCID: PMC10457741). Starting solids through a gut-centred lens helps beneficial microbes colonise properly, crowding out harmful bacteria and teaching the immune system how to respond appropriately.
Research shows that early gut health influences immune tolerance, digestion, nutrient absorption, and even brain development . Over 70% of the immune system lives in the gut, making these early months a powerful window of opportunity (PMCID: PMC11353207).
Learn more in this post about the WHY of Building your baby’s gut with solids.
The GAPS diet for babies supports:
- Strong digestion and nutrient absorption (iron, zinc, fat-soluble vitamins)
- Reduced risk of eczema, allergies, and food sensitivities
- Immune system training and tolerance
- Long-term metabolic, neurological, and immune resilience
When Should a Baby Start the Baby GAPS Diet?
Baby GAPS typically begins when a baby shows interest in food other than breastmilk or formula, usually between 4–6 months.
- Formula-fed babies may be ready from around 4 months, as their gut has already processed non-breastmilk foods.
- Breastfed babies are generally ready closer to 6 months, or when they show strong interest in food, good head control, and an ability to sit with support.
Observation always matters more than timelines. Your baby will tell you when they are ready.
How Baby GAPS Differs From Other GAPS Protocols
The Baby GAPS protocol is distinct from both the Introduction Diet and Full GAPS.
- It focuses on introducing foods, not healing damage already done
- Foods are added in a very specific, gentle order
- The pace is highly adaptable, guided by your baby’s reactions
- The goal is gut sealing, immune training, and digestive maturity
Unlike conventional weaning advice, Baby GAPS prioritises animal foods, fats, and fermented foods to nourish the gut lining rather than filling the stomach with starches.
First Foods on the Baby GAPS Diet
Meat Stock (Not Bone Broth)
Meat stock is the cornerstone of the baby GAPS diet. It is gentle on digestion and rich in gelatin, amino acids, and minerals that soothe and seal the gut lining. Learn How to Make Meat Stock for Baby
Soft, Well-Cooked Vegetables
Introduced gradually via meat stock, blended smoothly with animal fats.
Soft Well-cooked Meats
Slow-cooked, tender cuts blended with stock. Always include skin, fat, and connective tissue.
Egg Yolk
Very fresh, lightly cooked or raw if safely sourced. Introduced slowly and always with a sensitivity test.
Baby GAPS Tips
- Before introducing any new food, perform a skin sensitivity test.
- Add in one food at a time. This is to make sure their bodies agree with each food.
- Digestive reactions such as gas, constipation, or loose stools usually resolve quickly. If reactions persist, remove the food, wait one to two weeks, and try again later.
- With fruit, I held off until my son was 12 months before introducing to help build his palette for the foundation foods first. It’s very easy to overgive fruit.
- Do not use a microwave to heat foods because it changes the molecular structure of foods.
Baby GAPS 10-Week Guide (Overview)
This is a simplified overview based on Dr. Natasha’s yellow book and not a substitute for reading it. Many babies will move more slowly, and that is perfectly appropriate.
Week 1
- Homemade meat stock
- Fresh-pressed carrot juice diluted with water (1–2 teaspoons)
Week 2
- Continue meat stock and juice
- Introduce probiotic juice (sauerkraut juice or whey)
- Begin vegetable soups and purees cooked in meat stock
Week 3
- Add boiled meats, including liver blended into meals
- Increase yoghurt or sour cream
- Introduce ripe avocado
Weeks 4–7
- Add raw egg yolk (after sensitivity test)
- Introduce cooked apple puree with fats
- Increase variety and portion sizes
Weeks 8–9
- Introduce GAPS pancakes
- Add raw and fermented vegetables
- Increase juices with yoghurt or sour cream
Week 10 & Beyond
- Scrambled egg in generous fat
- Ripe raw fruit between meals
- Homemade cottage cheese
- Progress toward Full GAPS
How Long Should a Baby Stay on Baby GAPS?
Most babies benefit from staying on Baby GAPS until at least 12 months of age. Some may benefit longer, particularly if:
- Mum is breastfeeding while following Full GAPS
- Baby was formula-fed or medicated
- Digestive or skin symptoms are present
Your baby’s stool, skin, and mood are your best guides.
FAQs
Both can work. Baby GAPS supports spoon-feeding and self-feeding as long as foods remain gut-supportive.
Unrefined high-quality mineral salt can be used in small amounts, especially with meat stock.
Sweet potatoes are not recommended on GAPS, as their starch content can feed microbial imbalances.
Stool changes, comfort after feeds, bloating, gas, and skin changes. Observation matters more than schedules.
Ready to Nurture Your Baby with the Baby GAPS Diet?
If you’re feeling curious, unsure, or simply want reassurance as you begin, you’re not alone. What questions do you have about starting the Baby GAPS diet for your child’s health and wellbeing? Leave a comment below or send me a DM @nourishmecookery. I’m always happy to support you as you build your baby’s gut, gently and confidently.
Last Updated on 20/02/2026 by Rebecca MacTavish
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.
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