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Full GAPS Food List

Click the following links to download our printable GAPS food list or GAPS Dairy Free food list.

MEATS (Fresh or Frozen)

  • Beef
  • Chicken
  • Duck
  • Fish
  • Fish, canned in its juice or oil
  • Game
  • Goose
  • Lamb
  • Liver
  • Pheasant
  • Pigeon
  • Pork
  • Poultry
  • Quail
  • Shellfish
  • Turkey

FATS

  • Almond Oil
  • Avocado Oil
  • Butter
  • Chicken Fat
  • Coconut oil
  • Duck Fat
  • Ghee, home-made
  • Goose Fat
  • Lamb Fat
  • Lard
  • Olive oil, virgin coldpressed
  • Pork Dripping
  • Tallow
VEGETABLES

  • Artichoke, French
  • Asparagus
  • Black radish
  • Bok Choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Celeriac
  • Celery
  • Collard greens
  • Cucumber
  • Eggplant (Aubergine)
  • Garlic
  • Kale
  • Lettuce, all kinds
  • Mushrooms
  • Onions
  • Peppers, green, yellow, red, orange
  • Rhubarb
  • Spinach
  • Summer Squash
  • String beans
  • Turnips
  • Watercress
  • Zucchini (Courgette)
  • “SWEET” Vegetables
  • Winter Squash
  • Beets or beetroot
  • Carrots
  • Peas, dried split and fresh green
  • Pumpkin
 FRUITS

  • Apples
  • Apricots, fresh or dried
  • Bananas (ripe only with
  • brown spots on the skin)
  • Berries, all kinds
  • Cherimoya (custard apple or sharifa)
  • Cherries
  • Dates, fresh or dried without any additives (not soaked in syrup)
  • Grapefruit
  • Grapes
  • Kiwi fruit
  • Kumquats
  • Lemons
  • Limes
  • Mangoes
  • Melons
  • Nectarines
  • Oranges
  • Papayas
  • Peaches
  • Pears
  • Pineapples, fresh
  • Prunes, dried, no additives or in their own juice
  • Raisins
  • Tangerines
  • Tomato puree, pure, no additives apart from salt
  • Tomato juice, no additives apart from salt
  • Tomatoes
  • Ugly fruit
  • Satsumas
FERMENTS·-Beet Kvass

  • Cabbage Rejuvelac Cortido (Latin American Sauerkraut)
  • Fermented Beets
  • Fermented Carrots
  • Fermented Garlic
  • Fermented Green Beans
  • Fermented Guacamole
  • Fermented Onion Relish
  • Fermented Peppers
  • Fermented Turnips
  • Fermented Ketchup
  • Fermented Mayonnaise
  • Fermented Radishes
  • Fermented Salsa
  • Kefir, Milk
  • Kefir, Water
  • Kimchi
  • *Kombucha
  • *Mead (made with honey
  • not sugar)
  • Pickles, no sugar or nonallowed
  • ingredients
  • Sauerkraut
  • *Soured milk (homemade
  • only)
  • Young Coconut Kefir
SPICES (pure powder – no NAI)

  • Black, white and red pepper (ground and pepper corns)
  • Cayenne pepper
  • Cinnamon
  • Citric acid
  • Coriander, fresh or dried
  • Dill, fresh or dried
  • Ginger root, fresh
  • Herbs, fresh or dried
  • Nutmeg
  • Parsley
  • Mustard seeds
  • Spices, single

BEANS/LEGUMES

  • (soaked and properly prepared)
  • Navy Beans, dried, white
  • Lima beans (dried and fresh)
  • Lentils
MISCELLANEOUS

  • Capers
  • Cellulose in supplements
  • Eggs, fresh
  • Honey, natural
  • Juices, freshly pressed from permitted fruit and vegetables
  • Olives preserved no sugar no NAI
  • Pure Bicarbonate of Soda (for baking)
  • Vinegar (cider or white)
  • * Raw Coconut Sap Vinegar

ADVANCED FOODS (With advanced healing, please see FAQs)

  • * Chia Seed
  • *Cocoa/Cacao Powder,
  • pure
  • * Flax Seed
NUTS

  • Almonds
  • Almond Butter
  • Brazil nuts
  • Cashew nuts, fresh only
  • Chestnuts
  • Coconut, fresh or dried
  • (shredded) no additives
  • Filberts
  • Hazelnuts
  • Pecans
  • Nut flour or ground nuts
  • (usually ground blanched
  • almonds)
  • Nuts, all kinds freshly
  • shelled, not roasted, salted
  • or coated
  • Walnuts
  • Peanut butter, without
  • additives
  • Peanuts, fresh or roasted
  • in their shells
DAIRY

  • Asiago cheese
  • Blue cheese
  • Brick cheese
  • Brie cheese
  • Camembert cheese
  • Cheddar cheese
  • Colby cheese
  • Edam cheese
  • Milk Kefir
  • Gorgonzola cheese
  • Gouda cheese
  • Havarti cheese
  • Limburger cheese
  • Monterey cheese
  • Muenster cheese
  • Parmesan cheese
  • Port du Salut cheese
  • Roquefort cheese
  • Romano cheese
  • Stilton cheese
  • Swiss cheese
  • Uncreamed cottage
  • cheese (dry curd)
  • Yogurt, home-made
TRANSITIONAL FOODS (After 18 mos to 2 yrs on GAPS)

  • Buckwheat (properly prepared)
  • Millet
  • Quinoa
  • Red Potatoes, new

NAI (Not Allowed Ingredients) * = Newly approved foods


Gaps Food List Wellington | Total Health Chiropractic