It's so Easy - GAPS Intro Stage 4

Mama at The Liberated Kitchen

Mama with some home-canned goodness

The big excitement of the GAPS Diet Stage 4 is juice! You’ll also get more variety in texture by introducing roasted and grilled meats. As always, take new foods slowly and one at a time. Of course, continue on with foods from the previous stages, no matter how excited you are about the new ones.

Here are the foods you get on GAPS Intro Stage 4:

  • All foods introduced in the previous stages
  • Roasted and grilled meats
  • Cold pressed olive oil
  • Freshly pressed vegetable juice
  • Nut bread

And how to prepare them:
(Here is our listing of all the GAPS Stage 4 Recipes)

Gut and Psychology Syndrome by Dr. Natasha Campbell-McBride

Gut and Psychology Syndrome by Dr. Natasha Campbell-McBride

All foods introduced in the previous stages
Don’t forget to keep eating your soup! Keeping stock on hand should be a part of your normal routine by now. Either make large batches every couple weeks and freeze it, or keep a crock pot going all the time.

Roasted and Grilled Meats
Roasting and grilling are two of the easiest ways to cook meats. However, it’s important to avoid the burnt bits. Roasting in the crock pot is especially forgiving, and it works great for cheaper cuts of meat.

Cold Pressed Olive Oil
Heat degrades the flavor, color, and nutritional content of olive oil. Extra virgin olive oil is cold pressed, and there is a wide range of flavor and color in cold pressed oils. Unfortunately labeling of olive oil is not reliable. I like The Olive Oil Source for learning more about selecting olive oil. In the GAPS diet, olive oil is not used for cooking at high heats. Instead, it is used as a condiment and drizzled on foods after they are cooked. Start with a couple drops and increase to 1-2 tablespoons per meal.

Freshly Pressed Vegetable Juice
Start with carrot juice, and slowly drink a few spoonfuls on an empty stomach. When you first introduce juice you’ll want to make sure it is well filtered. It should be clear, not full of the pulp! Gradually introduce up to 1 cup a day of fresh juice per day. When you can handle a full cup of carrot juice, try adding celery, cabage, lettuce, and fresh mint to your juice (one at a time).

Nut Bread
Nut bread made from winter squash, eggs, and almonds. This is how we make it.

If you need a bit more guidance on getting all set up to start GAPS, check out these related posts:

Related posts:

6 comments to It’s so Easy – GAPS Intro Stage 4

  • Kathy


    For the crispy nuts, do they have to be raw or can they be roasted and salted?

    Also, I have nuts that don’t say they are raw but I think they may be. The bag says “Ingredients: Whole Almonds” and “Mariani Almonds are freshly harvested … and packaged in their natural form without adding any preservatives, oil, salt or other ingredients.” Are these considered raw nuts?


    • Mama

      These do sound like raw nuts to me, and their website makes it look like there is even a pretty good chance that they are processed in a facility dedicated to nuts, without much risk of gluten cross-contamination. The best way to find out about a product is to contact the manufacturer, though. Mariani’s site has an on-line form, and packaging usually has a phone number on it which you can call to ask questions.

      You can roast and salt your own crispy nuts. The way to make crispy nuts is outlined nicely by the book Nourishing Traditions. You can find a summary of the process and reasons for it at the Kitchen Stewardship blog.

    • To add to Mama’s post, you definitely don’t want to buy roasted and salted nuts. Once the nuts are processed in any way (including soaking/drying and roasting), they begin to go rancid. Yuck! You can slow down this process by keeping your nuts in the freezer or fridge.

  • Aly

    Wow! I want to try that. Excited to start making my own GF and yeast free breads.

  • Rae

    it turns out that most almonds that are sold in this country are actually pasteurized. the only source of truly raw almonds is from italy. our local food coop has finally supplied them after many local requests. i was sorry to hear that all those crispy almonds i made in years past were actually pasteurized nuts!
    good luck.

  • Rae

    i have a question about all of the honey used in baked goods. my understanding is that once honey is heated above 160 (or close to that), it becomes a more toxic sweetener. what about coconut crystals (though not locally sourced for most of us)? or xylitol? are theses GAPS legal? maple syrup?


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