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GAPS Intro Diet

The GAPS Introduction Diet is a six-stage diet designed to heal and seal the gut lining, beginning with easily digested foods. Here you’ll find delicious, nourishing recipes for each stage, as well as articles to support your journey.

GAPS Intro Stages

Stage 1
Stage 2
Stage 3
Stage 4
Stage 5
Stage 6

First 30 Days on Intro GAPS: Stages 1–6

This course covers the six Intro stages, with a readiness check for each move. The email schedule does not set your pace. Intro Stage Fridge Charts are included with the course.

Explore courses

For a free reference now, get the 11-page GAPS Food List.

Help with shopping, cooking ahead and children’s meals

Choose the help that fits where you are:

  • Your First Week of Intro: preparation and Stage 1 meals, shopping and freezer planning.
  • Intro Meal Plan: meal schedules and shopping lists for Stages 1–6.
  • Intro Stage 1–6 Batch-Cooking Guides: cooking ahead for the stage you are following.
  • Kid-Friendly Intro Menus, Stages 1–6: stage-specific menus and ways to serve those foods to children.

The Intro Diet Cookbook: Stages 1–6 organizes recipes by stage. The links above and the articles and recipes below help you find individual recipes and guidance.

GAPS Intro Diet articles and recipes