Healing your gut is a journey, and by the time you reach GAPS Introduction Diet Stage 6, you’ve already come a long way. At this stage, your digestive system has strengthened, inflammation has begun to calm, and you’re ready to gently expand your food choices while staying grounded in the healing principles of GAPS.
In this post, we’ll explore:
- The goals of Stage 6
- Which foods to introduce and how
- Practical tips for success
- Sample meals for a typical day
- When to know you’re ready for the Full GAPS Diet
New to GAPS, start here: What is the GAPS Diet? and GAPS Introduction Diet overview.
What is the Goal of Stage 6?
The heart of Stage 6 is gentle expansion. You’re broadening your food variety, while continuing to support gut lining repair and microbial balance.
Key goals:
- Increase nutrient density and digestive stimulation
- Build tolerance to raw and more complex foods
- Prepare the body for transition to the Full GAPS Diet
Dr. Natasha Campbell-McBride reminds us that “healing is not linear.” If something feels too much, step back to earlier foods, then try again later.
Foods for GAPS Introduction Diet Stage 6
Continue with foods from Stage 1-5, gradually increasing the amounts and slowly introduce:
- Raw Fruits
- Increased amount of honey
- Increased number of baked goods
- Dried fruits
- Cooked nightshades
Keep sweet foods (fruits, honey, baked goods) to about 15% of your total diet, focusing 85% on savory healing foods, and always include fermented foods with every meal.
Raw Fruits
Start with peeled, ripe raw apple. If well tolerated, add berries and bananas (with spots). Always eat fruit between meals, and pair fruit a healthy fat like ghee, coconut oil, or sour cream to support stable blood sugar.
Increased Honey and Baked Goods
Experiment with GAPS-friendly baking using soaked or fermented nut flours. Sweeten naturally with honey or dried fruits. Remember to reduce liquids and oven temperature when baking with honey.
Dried Fruits
Use as a natural sweetener or snack. Choose unsweetened, additive-free options, or dehydrate your own seasonal produce for a safe, cost-effective option.
Cooked Nightshades
If not introduced in Stage 5, now is the time to try cooked tomato, capsicum, and eggplant. Add slowly and observe how your body responds.
Continue Healing Foundations
Even in Stage 6, your base foods remain the most important:
- Meat Stock & Soups – 5 cups daily for adults, 3 cups for children (Gut & Physiology Syndrome, p.169)
- Animal Fats – increase to tolerance; support stable energy and reduced carb cravings
- Egg Yolks – keep enriching meals with this powerhouse food
- Fermented Foods – keep building variety, serving with every meal
How to Prepare for Stage 6
- Prioritize meat-stock-based meals and healing fats
- Soak and dehydrate nuts/seeds before baking
- Introduce raw fruits and vegetables slowly, chew thoroughly
- Leave 3–5 days between introducing new foods to observe reactions
What to Eat in a Day During GAPS Intro Stage 6
Here’s a sample day to inspire your Stage 6 meal planning:
Morning:
- Warm filtered water with apple cider vinegar or sole water
- Scrambled eggs cooked in butter with a side of fermented sauerkraut
- A cup of homemade meat stock
Morning Tea:
- GAPS bread with chicken liver pate
Lunch:
- Chicken soup with cooked vegetables and fresh herbs
- Small raw salad with lettuce, peeled cucumber, and grated carrot dressed with olive oil
Afternoon Snack:
- Yogurt, sour cream, or kefir (if tolerated)
- A small serving of peeled raw apple or pureed cooked berries
Dinner:
- Capsicums stuffed beef mince and vegetables
- Side of fermented vegetables
Evening:
- A cup of warm meat stock before bed
GAPS Introduction Stage 6 Tips
- Introduce one new food at a time and wait several days before adding another
- Chew raw vegetables and fruits thoroughly to ease digestion
- Keep sweet foods (fruits, honey, baked treats) to about 15% of your diet
- Reheat foods gently on the stovetop or oven—avoid microwaving
- Support detox with Epsom salt baths, dry brushing, and hydration
- Plan your meal prep to reduce stress and maintain consistency (see Meal Prep for GAPS Diet: Time Saving Tips for Busy Moms)
When to Transition to Full GAPS
You’re ready when:
- Raw vegetables are well tolerated
- Bowel movements are stable
- No new digestive or skin issues appear
- Energy and mood are steady
Move slowly, always observing your body. Healing is more of a dance than a straight line—you may move forward, then back, before stepping forward again.
FAQ
There’s no fixed timeline. Most people stay at least 3–5 days, depending on how they are tolerating new foods. Always listen to your body and move on when it feels right.
Yes! Meat stock remains essential for gut healing throughout every stage. Adults should aim for about 5 cups daily, children around 3 cups.
Pause raw fruit and stick with cooked meals and broths. Try reintroducing raw fruit again after a few weeks.
Some people wait 4 to 6 months before introducing fruit to help manage yeast (Candida) overgrowth. During this time, avoid fruit and cooked honey while supporting your gut with good 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.
If a food isn’t working for you, Dr Natasha says it’s usually fine to progress through the intro stages while avoiding that food temporarily. Once you’ve made more progress and are on Full GAPS, you can try reintroducing it again.
Ready for Support on Your GAPS Journey?
The GAPS Intro can feel overwhelming—especially when you’re cooking for kids or managing symptoms. If you’d like tailored support, I’d love to help you with meal planning, troubleshooting, and encouragement.
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.
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