55.jpg The Full Diet

You’ve made it through the introduction diet. Not only are you feeling better, but you’re also reaping the rewards of a healthy gut, ranging from hormone balance, to reduced inflammation, to better emotional and mental well-being.

How This Stage Works

  • Expanded menu On the full diet, your food choices are greater. Visit gapsdiet.com for specifics on what you can eat and what you should continue to avoid.
  • Balance Take it easy on desserts and starchier carbs. Your microbiome is delicately balanced, and too much of anything can give opportunistic bacteria the upper hand.
  • Symptom control You can repeat the introduction diet once a year or whenever you feel symptoms beginning to reoccur.
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Salmon Spinach Cobb Salad is a no-cook recipe you can make to add variety to your menu and increase your vegetable intake.

What You Can Expect

  • New foods Take care when adding new foods, maintain your food journal, and wait a few days between additions to see how your body responds.
  • Plan ahead Before going out to eat or to a party, have an idea what you can eat. Be sure there’s something acceptable for you to eat so you don’t jeopardize your healing.
  • Temptation Wanting to eat foods that aren’t GAPS legal is normal. Remember where you came from, and stay strong. If you go back to eating the way you used to eat, you’ll eventually find yourself right back where you started.
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Lemon Almond Flour Biscotti offers a great crunch and is nice paired with a soothing cup of tea.

What You Can Eat

VEGETABLES Cooked and raw vegetables are now a bigger part of your diet. More fibrous vegetables also make a comeback as your range increases.

  • Versatile veggies Add back rutabagas, rhubarb, eggplant, and bell peppers, as well as seaweed.
  • Some beans and legumes Try lentils, navy beans, lima beans, split peas, peanuts, and peanut butter.

FRUITS Your range of fruits is much greater now, and you can enjoy stronger flavors and textures.

  • Citrus Add kumquats, grapefruit, limes, oranges, tangerines, and satsumas.
  • Tropical fruits Liven up your meals with mangoes, pineapple, and papaya.
  • Favorites Other fruits also return for snacking and sides, such as melons, grapes, and even olives.

DAIRY If you tolerate it, dairy is another expanded category with a variety of more complex cheeses.

  • Deli favorites Now you can enjoy colby, Swiss, Monterey Jack, and Muenster cheeses.
  • Table cheeses Havarti, edam, and gouda slice and melt well and can boost the flavor of your meals.
  • Harder cheeses Asiago and Romano grate well and can expand your salad horizons.
  • Softer, stronger cheeses Bleu cheese, gorgonzola, limburger, camembert, Port du Salut, Stilton, and Roquefort now can be part of your menu.

ALCOHOL On occasion, small amounts of alcohol are allowable now. One drink at a celebratory occasion is one thing; a cocktail every night can cause a relapse. Explore naturally fermented beverages like kombucha that help maintain gut health instead of disturbing it.

  • Liquor You can enjoy an occasional cocktail with gin or a shot of scotch.
  • Wine An glass of dry red or white wine with a meal now and then is allowed.

SUPPLEMENTS

Continue with probiotics, cod liver oil, HCl, and ox bile (if you need it), adjusting as necessary. You also can work with a certified GAPS practitioner if you think you need help fine-tuning your supplements.

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