{"id":2005,"date":"2016-09-23T12:45:51","date_gmt":"2016-09-23T00:45:51","guid":{"rendered":"http:\/\/www.frot.co.nz\/design\/dietnet\/?p=2005"},"modified":"2021-05-18T09:39:49","modified_gmt":"2021-05-17T21:39:49","slug":"gaps-diet-part-3-the-yummy-foods-you-can-have","status":"publish","type":"post","link":"http:\/\/www.frot.co.nz\/design\/dietnet\/2016\/09\/23\/gaps-diet-part-3-the-yummy-foods-you-can-have\/","title":{"rendered":"GAPS Diet – Part 3 \u2013 the yummy foods you CAN have!"},"content":{"rendered":"

Can healing your gut help your mental & psychological, digestive, allergy or autoimmune issues?<\/em><\/h3>\n

Before reading this post, you probably need to go and read:
\n\u2022 Part 1 \u2013 an intro to the GAPS diet<\/a>.
\n\u2022 Part 2 \u2013 the foods that need to be avoided and why<\/a><\/p>\n

<\/p>\n

OK, if you\u2019re transitioning from a SAD (standard American diet) some of these foods may not sound yummy to you. But they are all real foods that our ancestors thrived on for thousands of years. And let\u2019s face it, the diet is a lot easier to do if you focus on what you can have and learn to appreciate their flavours, than if you\u2019re hankering for donuts or chocolate.<\/p>\n

The GAPS diet is very similar to the Paleo diet, so if you\u2019re familiar with that, a lot of this will already make sense to you. But there are other healing elements that have more importance on GAPS than Paleo. I\u2019ll point out any differences as we go through each category of food.<\/p>\n

<\/p>\n

Healing Foods and Supplements<\/h2>\n

These are all allowed on Paleo, but aren\u2019t considered especially important. But Dr Natasha recommends eating them every day, ideally with every meal.<\/em><\/strong><\/p>\n

\u2022 Bone broths \u2013 made by simmering bones for about 3 hours \u2013 contain a lot of nutrients that will heal and seal the gut lining. This is vital for repairing your digestion. This can be taken as a hot drink, but most people prefer to make a vegetable soup with it.<\/p>\n

\u2022 Meat stocks \u2013 if you\u2019re very ill, you might need to build up to bone broths and so you\u2019d start with a meat stock \u2013 basically just the meaty liquid that you get when you stew some meat<\/p>\n

\u2022 Sauerkraut \u2013 raw cabbage of any kind, eaten before a meal, will help your body produce Hydrochloric acid, needed to digest proteins. If you have it fermented, in the form of sauerkraut, or sauerkraut juice, you also get good \u201cbugs\u201d, so fermented veges of any kind are highly encouraged<\/p>\n

\u2022 Cod liver oil (CLO) \u2013 preferably a brand with natural vitamins \u2013 is a good source of vitamins A & D. They are both vital for good health, and our modern diet tends to be low in them. Vitamin A is especially useful for helping heal the gut. CLO is also a good source of Omega 3, great for brain healing. (For those with brain problems, sometimes extra fish oils are also used).<\/p>\n

\u2022 Probiotics \u2013 preferably a multi strain type \u2013 for getting those good bugs into your digestive system.<\/p>\n

<\/p>\n

Protein:<\/h2>\n

Proteins are essential building blocks for our bodies. For most people, these are more easily digested and more nourishing from animal foods. Animal foods tend to be more nourishing: plant foods tend to be more cleansing.<\/strong><\/em><\/p>\n

Most people on a Paleo diet would avoid dairy, but some use it as long as it is pasture raised and either unpasteurised or fermented.<\/strong><\/em><\/p>\n

\u2022 Meat, poultry, pork (fresh or frozen) \u2013 Pasture raised is best. Don\u2019t be frightened of eating too much meat. As long as you\u2019re digesting it, it\u2019s very nourishing.<\/p>\n

\u2022 Organ meat (eg. liver or kidneys), ideally once a week \u2013 a good source of fat soluble vitamins A & D<\/p>\n

\u2022 Fish (fresh, frozen, canned in water)<\/p>\n

\u2022 Eggs \u2013 preferably free range and organic too if possible<\/p>\n

\u2022 Dairy (if tolerated) \u2013 yoghurt, Kefir (another type of fermented milk), fermented cream, cheese \u2013 preferably from pasture raised animals<\/p>\n

<\/p>\n

Fats:<\/h2>\n

As you are likely to be having less carbs on GAPS, you need to have a fair amount of fat to make up your calories. Unless you have a lot of weight you\u2019d like to reduce, it\u2019s best not to go low in both fats and carbs \u2013 at least not until some healing has taken place.<\/em><\/strong><\/p>\n

\u2022 Butter or ghee (if you tolerate them)<\/p>\n

\u2022 Fresh coconut, coconut oil or coconut milk \/ cream<\/p>\n

\u2022 Extra Virgin Olive oil (for salad dressings)<\/p>\n

\u2022 Tallow, lard, chicken or duck fat (for cooking)<\/p>\n

\u2022 Avocado (preferably the whole fruit, not just the oil)<\/p>\n

\u2022 Nuts, preferably \u201cactivated\u201d (soaked, then dehydrated). Seeds (except chia and flax). Nut or seed flours for baking. If your digestion is very sensitive, only use nut or seed butters initially.<\/p>\n

\u2022 If you can tolerate the fibre, coconut flour is also good for baking and breads.<\/p>\n

See my post on Good fats vs Bad fats<\/a> for more info.<\/strong><\/em><\/p>\n

<\/p>\n

Carbohydrates:<\/h2>\n

Although GAPS can be done low carb, it doesn\u2019t need to be. Eat freely (to your personal tolerance) of the vegetables below. Paleo wouldn\u2019t allow the legumes below, but would allow some starchy vegetables such as kumera, yams, sweet potato or parsnips.<\/em><\/strong><\/p>\n

\u2022 Low carb vegetables – asparagus, beetroot, beans (fresh), broccoli, brussels sprouts, cabbage, capsicum, cauli, celery, chokos, cucumber, eggplant, garlic, kale, leek, lettuce, mesclun greens, mushrooms, onions, parsley & other herbs, radish, spinach, tomato, watercress, zucchini<\/p>\n

\u2022 Medium carb vegetables – carrot, celeraic, peas, pumpkin, swede (rutabaga), turnip<\/p>\n

\u2022 Legumes – Navy\/haricot beans, lentils, split peas (if tolerated). Cashews are legumes, but can be used as nuts for nut milk, or baking.<\/p>\n

\u2022 Fresh fruit (up to 3 serves a day) – Must be picked ripe, to ensure the starches have all converted to digestible sugars. So fresh and local is best. Bananas are an exception \u2013 they can be picked unripe, but don\u2019t eat them till they\u2019ve got black spots.<\/p>\n

\u2022 Small amounts of dried fruit can be used instead, or used in baking, but always imagine what they would be like rehydrated (for portion control, as they are easy to overeat). Frozen fruit, without added sugar, is also ok.<\/p>\n

<\/p>\n

Flavourings and Condiments:<\/h2>\n

\u2022 Unprocessed (grey) sea salt<\/p>\n

\u2022 Herbs<\/p>\n

\u2022 Spices (make sure they are pure spices, with no additives)<\/p>\n

\u2022 Honey (in small amounts)<\/p>\n

\u2022 Stevia is technically not \u201clegal\u201d but may be better for some than honey. Alternatively, you can use dates as a sweetener for baking.<\/p>\n

<\/p>\n

Drinks:<\/h2>\n

\u2022 Water \u2013 this must be free of chemicals, including fluoride \u2013 spring or aquifer water, bottled water ([check the source here[(http:\/\/www.foodandourhealth.com\/bottled-water-filled-fluoride-heres-complete-list-brands-avoid\/<\/a>)), filtered water (preferably remineralised)<\/p>\n

\u2022 Nut, seed or cashew milk<\/p>\n

\u2022 Juice of GAPS friendly veges (& a little fruit) \u2013 these are used for gentle cleansing and detoxing<\/p>\n

\u2022 Fermented drinks \u2013 coconut water kefir, milk kefir, beet kvass (and later on kombucha)<\/p>\n

\u2022 Herb teas<\/p>\n

\u2022 Weak tea or coffee (freshly made, not instant)<\/p>\n

\u2022 Alcohol \u2013 Personally I think that if you\u2019re sick enough to be doing GAPS, all alcohol should be avoided like the plague. But Dr Natasha allows (occasionally) preservative free, traditionally made wine, cider, scotch, gin and vodka.<\/p>\n

<\/p>\n

In future posts, I\u2019ll talk about how this translates to actual meals, with some menu suggestions. Also how to decide whether to include dairy, and info about different stages of the plan. (and probably more!)<\/p>\n

<\/h3>\n

Originally posted on Steemit –\u00a0https:\/\/steemit.com\/health\/@kiwideb\/gaps-diet-part-3-the-yummy-foods-you-can-have<\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Can healing your gut help your mental & psychological, digestive, allergy or autoimmune issues? Before reading this post, you probably need to go and read: \u2022 Part 1 \u2013 an intro to the GAPS diet. \u2022 Part 2 \u2013 the foods that need to be avoided and why OK, if […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[37,18,41],"tags":[],"_links":{"self":[{"href":"http:\/\/www.frot.co.nz\/design\/dietnet\/wp-json\/wp\/v2\/posts\/2005"}],"collection":[{"href":"http:\/\/www.frot.co.nz\/design\/dietnet\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.frot.co.nz\/design\/dietnet\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.frot.co.nz\/design\/dietnet\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"http:\/\/www.frot.co.nz\/design\/dietnet\/wp-json\/wp\/v2\/comments?post=2005"}],"version-history":[{"count":2,"href":"http:\/\/www.frot.co.nz\/design\/dietnet\/wp-json\/wp\/v2\/posts\/2005\/revisions"}],"predecessor-version":[{"id":2032,"href":"http:\/\/www.frot.co.nz\/design\/dietnet\/wp-json\/wp\/v2\/posts\/2005\/revisions\/2032"}],"wp:attachment":[{"href":"http:\/\/www.frot.co.nz\/design\/dietnet\/wp-json\/wp\/v2\/media?parent=2005"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.frot.co.nz\/design\/dietnet\/wp-json\/wp\/v2\/categories?post=2005"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.frot.co.nz\/design\/dietnet\/wp-json\/wp\/v2\/tags?post=2005"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}