Ready to start the GAPS Introduction Diet Stage 3? By now, quite a bit of healing has happened, and it’s time to test the body’s response to increased fiber. Learn what foods are included, the goal of Stage 3, and tips to prep for success.
In this post we look at what is included in Stage 3 of the GAPS Introduction Diet, to learn more about the benefits of the Introduction Diet for deep healing and, Stage 1 and Stage 2.
What is the Goal of Stage 3?
By now, your body has done quite a bit of healing, and it’s time to test its ability to handle an increase in fiber. Stage 3 opens a whole new world of foods, first with ripe avocado, followed by fermented nut butter, GAPS pancakes, scrambled eggs, and fermented vegetables.
As you introduce these more difficult and fibrous foods to digest you may begin “the dance” between stages as you navigate and get to know what your body can handle. Some foods will introduce beneficial bacteria while others can lead to die-off and an over growth of opportunistic bacteria.
Be patient and gentle with yourself as you progress through Stage 3.
Foods for GAPS Introduction Diet Stage 3
Continue with Stage 1 and Stage 2 foods, gradually increasing the amounts and slowly introducing:
- Avocado
- Fermented nut butters
- GAPS Pancakes
- Scrambled or fried eggs
- Fermented vegetable pieces
Continuing with Stage 1 & 2 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 blood sugar levels and control cravings for carbohydrates (source).
- Egg Yolks – Continue to add egg yolks to your meals each day.
Introducing Avocado
Ripe mashed avocado is the first new food introduced on the GAPS Introduction Diet Stage 3. Start by adding one teaspoon into soups and gradually increasing to half an avocado a day.
Avocado is an indicator of healing when it is introduced in stage 3, if you do not tolerate it well it is an indication that more healing needs to happen, and you should stay on the early stages until it is tolerated.
Avocado has a high fat content which is very nourishing but can bring to light potential fat digestion challenges.
Once tolerated avocado makes an easy snack on the go!
GAPS Pancakes
After eating soups, meats, and cooked vegetables on stages 1 and 2 you get really excited to introduce food that is not wet in texture. Hello! GAPS Pancakes.
GAPS Pancakes are a simple mixture of eggs, cooked pumpkin or zucchini, and properly prepared nut butter; that’s blended and then fried in ghee or animal fat.
Properly prepared nut butter is made from fermented, spouted, or soaked nuts for increased digestibility. Summer squashes like zucchini need to be peeled, deseed, cooked,d and mashed.
GAPS pancakes were a challenging food for me to introduce, I encountered digestive reactions and yeast symptoms. I removed nuts until I reached the Full GAPS Diet. Dr Natasha notes in that nuts can alter the immune balance and make the body vulnerable to viruses (Gut and Physiology Syndrome p59). Feed yeast overgrowths and suppresses the immune system.
Scrambled Eggs
Scrambled eggs cooked in plenty of animal fat, like ghee, duck fat or lard can now be introduced.
Onions sautéed in 4 tablespoons of ghee and scrambled eggs make for a simple and delicious breakfast. Sautéed onions are very healing to the digestive system and immune system.
Omelets and fried eggs may also be included as long as they are gently fried with minimal crispy bits.
Fermented Vegetables
Until now, you’ve only been drinking a variety of fermented vegetable juices. Now, you can begin to enjoy the pieces of fermented vegetables themselves.
Sauerkraut is a great ferment, to begin with, try one teaspoon and work up to four teaspoons per meal.
The introduction of fermented vegetables challenges the digestive system and can lead to die-off reactions such as mood changes, headaches, tiredness, or an increase in any previous symptoms you have experienced. So be on the lookout.
Try these fermented vegetable recipes: Sauerkraut, Red Onions, Sauerkraut with Dill and Red Onion
When to move to the next stage?
Move to the next stage only when you can comfortably tolerate all foods from the current stage, meaning you experience no digestive symptoms. GAPS Chef Monica Corrado, recommends staying on Stage 3 for two weeks (source).
If any digestive symptoms reappear, it indicates that you may be moving too quickly for your body to heal. In such cases, stop the new food you’ve introduced and wait 24 hours for any symptoms to improve. If they do not improve, revert to the previous stage for a few days before attempting to reintroduce the new food again.
Do not rush the first three stages! These are the powerhouse healing stages!
How to Prepare for Stage 3?
Cooking methods – Learn and practice stage 3 cooking techniques: boiling, simmering, fermenting, stewing, casseroles, juicing, and the addition of sauteing and light frying.
Food Prep – Continue preparing vegetable ferments, get creative with flavors, and slowly introduce a wider variety. Ferment nuts in bulk and freeze to maintain freshness. Batch make GAPS Pancakes and freeze.
What to eat in a Day During GAPS Intro Stage 3?
Most of your meals should still consist of meat stock-based meals, soups, stews, casseroles or meat stock served on the side. Here is a sample meal plan:
Wake up – Room temperature water with a slice of lemon or a GAPS Shake
Breakfast – Scrambles eggs cooked ghee + sauerkraut + cup of meat stock
Lunch – Sauteed vegetables in ghee with chicken left over from making meat stock
Dinner – Lamb pot roast + cup of meat stock from cooking
Snacks – Mug of meat stock or avocado topped with a pinch of salt
There is no restriction on the amount of food you eat, eat when you are hungry; you may need to eat 5-7 meals a day.
Dr Natash recommends to continue consuming meat stock throughout the day. Adults to aiming for 6 cups and children 3 cups.
GAPS Introduction Stage 3 Tips
Reheat meat stock and meals in a saucepan on the stovetop. Do not use a microwave as it destroys the nutritional benefits of the food.
Plan activities to manage detoxification and die-off symptoms. As bacteria changes happen in the body, you might experience some uncomfortable symptoms, this is normal and symptoms vary from person to person. To help your body detox and feel better, you can try Epsom salt baths, enemas, and dry brushing.
GAPS diet introduction stage 3 recipes
GAPS Pancakes
How to make ghee
So, that is stage 3!
Learn more about the GAPS Diet and Introduction Diet.
Resources
Dr Natasha Campbell-McBride
- Gut and Psychology Syndrome (Yellow Book)
- Gut and Physiology Syndrome (Blue Book)
Monica Corrado (GAPS Chef)
Stage 3 video
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.
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