Full GAPS Diet

If you’re exploring the GAPS Diet to support your family’s health, you’ve likely come across the Full GAPS Diet as a long-term, sustainable option. Whether you’re a busy mum, nursing a toddler, or just beginning your gut healing journey, Full GAPS offers a deeply nourishing, family-friendly approach to restoring digestive wellness—without the intensity of the Introduction Stages.

In this guide, we’ll walk through what Full GAPS is, what you can eat, a sample daily meal plan, and how to know when it’s time to transition off.

What is the Full GAPS Diet?

The Full GAPS Diet is the maintenance phase of the GAPS Nutritional Protocol, developed by Dr. Natasha Campbell-McBride. While the Introduction Diet is a therapeutic tool designed to trigger rapid gut repair, Full GAPS is more flexible, sustainable, and family-friendly.

According to Dr. Natasha, “85% of everything you eat daily should consist of meats, fish, eggs, fermented dairy, and vegetables” (Gut and Psychology Syndrome, p.144). These are the foundational gut healing foods that help seal the gut lining, rebalance flora, and support brain and immune function.

Can I Start with Full GAPS?

Yes, absolutely. In fact, many families do.

While the Introduction Diet can accelerate healing, it also comes with more intensive detox symptoms and cooking requirements. Full GAPS is a gentler entry point that still supports powerful gut healing—especially helpful if you’re navigating family life, travel, or caring for little ones.

Reasons to start with Full GAPS:

• You’re prone to constipation (Intro often worsens this initially)
• You’re pregnant or breastfeeding (Intro only under practitioner guidance)
• You need time to learn the cooking techniques
• You travel frequently or have a busy lifestyle
• You’re very weak or ill and not ready for detox
• You want to ease into the protocol without diving straight into die-off reactions

Full GAPS is a great place to start your healing journey without overwhelming your body—or your schedule.

Full GAPS Food List

The beauty of Full GAPS is in its simplicity and nutrient-density. You’ll continue to eat the foundational foods from Intro, with the addition of more variety and flexibility.

Allowed Foods

Animal foods:

• Meat (fresh, organic, pasture-raised)
• Fish and shellfish
• Eggs (pasture-raised if possible)
• Meat stock (daily!)
• Organ meats (liver, kidney, heart)

Dairy (if tolerated):

• Homemade 24-hour fermented yogurt or kefir
• Sour cream and hard cheeses (aged 6+ months)

Vegetables:

• Non-starchy, GAPS-approved vegetables
• Fermented vegetables (sauerkraut, beet kvass, pickles)

Fats:

• Animal fats (tallow, duck fat, lard)
• Ghee, butter (raw or cultured)
• Cold-pressed oils (added raw to meals)
• Coconut oil

Sweet foods (limit to 15% of daily intake):

• Raw honey
• Fresh or cooked fruit
• GAPS-approved baked goods

Beverages:

• Herbal teas
• Filtered water
• Meat stock 
• Weak coffee

NOTE: This is not a complete list, but a general guide to help you get started. 

Foods to Avoid

• Processed foods, additives, chemicals
• Starches: potatoes, sweet potatoes, corn
• Grains & pseudo-grains: wheat, rice, quinoa, oats, millet
• All sweeteners other than raw honey
• Commercial sauces, condiments, seed oils, and synthetic oils

What to Eat in a Day on Full GAPS

Here’s an example of a simple, healing day on Full GAPS:

Breakfast

• Scrambled eggs cooked in ghee with spinach
• A mug of meat stock
• Spoonful of sauerkraut

Lunch

• Chicken vegetable soup with poached eggs and fermented sour cream

Snack

• Fermented and dehydrated nuts (if tolerated)
• Baked apple with cinnamon and honey and cultured cream
• GAPS bread topped with chicken liver pate

Dinner

• Beef pot roast with vegetables and sauerkraut 
• A cup of milk kefir

When to Transition Off Full GAPS

There’s no set timeline, but Dr. Natasha recommends staying on GAPS for at least two years. This allows the gut lining to fully heal and beneficial microbes to thrive.

Signs you may be ready to transition:

• Strong digestion and regular, healthy stools
• Clear skin, balanced mood, and stable energy
• Tolerance of fermented foods and fats
• Ability to reintroduce small amounts of starch without symptoms

If symptoms return, simply go back to Full GAPS or Intro temporarily until things stabilize.

GAPS-Friendly Recipe Ideas

These are simple, nourishing meals your whole family can enjoy on Full GAPS:

• Ginger Cabbage Noodles with Chicken
• Dill Pickle Sauerkraut
• Blueberry Cinnamon Kefir Smoothie

For more recipes, explore the Nourish Me Cookery recipe library.

Tips for Success on Full GAPS

• Consume 3–5 cups of meat stock daily
• Use plenty of animal fats for healing, energy, and hormone balance
• Include fermented foods with every meal
• Track symptoms and progress in a journal
• Add detox activities (Epsom salt baths, enemas, castor oil packs)
• Batch cook and freeze meals to save time

FAQ

Ready to Start the GAPS Diet With Confidence?

You don’t have to navigate GAPS alone. Healing your gut can feel overwhelming—especially while balancing family life and little ones.

As a certified GAPS & gut health coach, I offer personalised support to help you:

• Decide whether Intro or Full GAPS is best for you
  
• Create a meal plan that fits your family’s tastes and schedule
  
• Learn stress-free cooking techniques
  
• Troubleshoot symptoms and manage detox
  
• Stay encouraged and supported throughout your healing journey

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. 

Last Updated on 08/09/2025 by Rebecca MacTavish