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GAPS Introduction Diet - IMPLEMENTING THE DIET

Provided by Dr. Natasha Campbell-McBride 1. Introduction Diet 2. The Full GAPS Diet with the typical menu INTRODUCTION DIET EVERY MORNING Start the day with a cup of still mineral or filtered water. Give your patient the probiotic. Make sure that the water is warm or room temperature, not cold, as cold will aggravate his or her condition. Only foods listed are allowed: your patient must not have anything else. On the First Stage the most drastic symptoms of abdominal pain, diarrhea and constipation will quickly subside. If, when you introduce a new food, your patient gets back diarrhea, pain or any other digestive symptoms then he/she is not ready for that food to be introduced. Wait for a week and try again. If you suspect an allergy to any particular food, before introducing it do the Sensitivity Test. SENSITIVITY TEST Take a drop of the food in question (if the food is solid, mash and mix with a bit of water) and place it on the inside of the wrist of the patient. Do it at bedtime. Let the drop dry on the skin, then let your patient go to sleep. In the morning check the spot: if there is an angry red reaction, then avoid that food for a few weeks, and then try again. If there is no reaction, then go ahead and introduce it gradually starting from a small amount. STAGE 1 Homemade meat or fish stock. Meat and fish stocks provide building blocks for the rapidly growing cells of the gut lining and they have a soothing effect on any areas of inflammation in the gut. That is why they aid digestion and have been known for centuries as healing folk remedies for the digestive tract. Do not use commercially available soup stock granules or bullion cubes, they are highly processed and are full of detrimental ingredients. Chicken stock is particularly gentle on the stomach and is very good to start from. To make good meat stock you need joints, bones, a piece of meat on the bone, a whole chicken, giblets from chicken, goose or duck, whole pigeons, pheasants or other inexpensive meats. It is essential to use bones and joints, as they provide the healing substances, not so much the muscle meats. Ask the butcher to cut in half the large tubular bones, so you can get the bone marrow out of them after cooking. Put the bones, joints and meats into a large pan and fill it with water, add natural unprocessed salt to your taste at the beginning of cooking and about a teaspoon of black peppercorns, roughly crushed. Bring to boil, cover and simmer on a low heat for 2.5-3 hours. You can make fish stock the same way using a whole fish or fish fins, bones and heads. After cooking take the bones and meats out and sieve the stock to remove small bones and peppercorns. Strip off all the soft tissues from the bones as best as you can to later add to soups or encourage your patient to eat all the soft tissues on the bones. Extract the bone marrow out of large tubular bones while they are still warm: to do that bang the bone on a thick wooden chopping board. The gelatinous soft tissues around the bones and the bone marrow provide some of the best healing remedies for the gut lining and the immune system; your patient needs to consume them with every meal. Take off all the soft tissues from fish bones and heads and reserve for adding to soups later. The meat or fish stock will keep well in the fridge for at least 7 days or it can be frozen. Keep giving your patient warm meat stock as a drink all day with his meals and between meals. Do not use microwaves for warming up the stock, use conventional stove (microwaves destroy food). It is very important for your patient to consume

all the fat in the stock and off the bones as these fats are essential for the healing process. Add some probiotic food into every cup of stock (the details about introducing probiotic food follow). Homemade soup with your homemade meat or fish stock. Please look for some recipe ideas in the recipe section of the book. Here we will go through some details, specific for the Introduction Diet. Bring some of the meat stock to boil, add chopped or sliced vegetables: onions, carrots, broccoli, leeks, cauliflower, courgettes, marrow, squash, pumpkin, etc. and simmer for 2535 minutes. You can choose any combination of available vegetables avoiding very fibrous ones, such as all varieties of cabbage and celery. All particularly fibrous parts of vegetables need to be removed, such as skin and seeds on pumpkins, marrows and squashes, stalk of broccoli and cauliflower and any other parts that look too fibrous. Cook the vegetables well, so they are really soft. When vegetables are well cooked, add 1-2 tablespoons of chopped garlic, bring to boil and turn the heat off. Give your patient this soup with the bone marrow and meats and other soft tissues, which you cut off the bones. You can blend the soup using a soup blender or serve it as it is. Add some probiotic food into every bowl of soup (the details about introducing probiotic foods follow). Your patient should eat these soups with boiled meat and other soft tissues off the bones as often as he/she wants to all day. Probiotic foods are essential to introduce right from the beginning. These can be dairy based or vegetable based. To avoid any reactions introduce probiotic foods gradually, starting from 1-2 teaspoons a day for 2-5 days, then 3-4 teaspoons a day for 2-5 days and so on until you can add a few teaspoons of the probiotic food into every cup of meat stock and every bowl of soup. If your patient is ready to introduce dairy, then use your homemade yogurt or kefir. If dairy is still out [by results of sensitivity test or negative reaction when introducing it], then into every cup of meat stock or soup add juice from your homemade sauerkraut, fermented vegetables or vegetable medley (please look in the recipe section of the book). Make sure that the food is not too hot when adding the probiotic foods, as the heat would destroy the beneficial probiotic bacteria. Ginger tea with a little honey between meals. To make ginger tea, grate some fresh ginger root (about a teaspoonful) into your teapot and pour some boiling water over it, cover and leave for 3-5 minutes. Pour through a small sieve and add honey to taste (optional). STAGE 2 Continue with Stage 1. Keep giving your patient the soups with bone marrow, boiled meats or fish and other soft tissues off the bones. He or she should keep drinking the meat stock and ginger tea. Keep adding some probiotic food into every cup of meat stock and every bowl of soup: juices from sauerkraut, fermented vegetables or vegetable medley, or homemade kefir/yogurt. Add raw organic egg yolks. It is best to have egg yolks raw added to every bowl of soup and every cup of meat stock. Start from 1 egg yolk a day and gradually increase until your patient has an egg yolk with every bowl of soup. When egg yolks are well tolerated add soft-boiled eggs to the soups (the whites cooked and the yolks still runny). If you have any concerns about egg allergy, do the sensitivity test first. There is no need to limit number of egg yolks per day, as they absorb quickly almost without needing any digestion and will provide your patient with wonderful and most needed nutrition. Get your eggs from a source you trust: fresh, free range and organic. Add stews and casseroles made with meats and vegetables. Avoid spices at this stage; just make the stew with salt and fresh herbs (look for a recipe of Italian Casserole in the recipe section of the book). The fat content of these meals must be quite high: the more fresh animal fats your patient consumes, the quicker he or she will recover. Add some probiotic food into

every serving. Increase daily amount of homemade yogurt and kefir, if introduced. Increase the amount of juice from sauerkraut, fermented vegetables or vegetable medley. Introduce fermented fish, starting from one piece a day and gradually increasing. Look for recipes in recipe section. Introduce homemade ghee, starting from 1 teaspoon a day and gradually increasing. Look for recipe in recipe section. STAGE 3 Carry on with all the previous foods. Add ripe avocado mashed into soups, starting from 1-3 teaspoons and gradually increasing the amount. Add pancakes, starting from one pancake a day and gradually increasing the amount. Make these pancakes with three ingredients: 1) organic nut butter (almond, walnut, peanut, etc); 2) eggs; 3) a piece of fresh winter squash, marrow or courgette (peeled, de-seeded and well blended in a food processor). Fry small thin pancakes using ghee, goose fat or duck fat. Make sure not to burn them. Egg scrambled with plenty of ghee, goose fat or duck fat. Serve it with avocado (if well tolerated) and cooked vegetables. Cooked onion is particularly good for the digestive system and the immune system: melt 3 tablespoons of duck fat or ghee in the pan, add sliced large white onion, cover and cook for 20-30 minutes on low heat. Introduce the sauerkraut and your fermented vegetables (your patient has been drinking the juices from them for a while now). Start from a small amount, gradually increasing to 1-2 tablespoons of sauerkraut or fermented vegetables per every meal. STAGE 4 Carry on with all previous foods. Gradually add meats cooked by roasting and grilling (but not barbecued or fried yet). Avoid bits, which are burned or too brown. Let your patient eat the meat with cooked vegetables and sauerkraut (or other fermented vegetables). Start adding cold pressed olive oil to the meals, starting from a few drops per meal and gradually increasing the amount to 1-2 tablespoons per meal. Introduce freshly pressed juices, starting from a few spoonfuls of carrot juice. Make sure that the juice is clear, filter it well. Let your patient drink it slowly or diluted with warm water or mixed with some homemade yogurt. If well tolerated gradually increase to a full cua a day. When a full cup of carrot juice is well tolerated try to add to it juice from celery, lettuce and fresh mint leaves. Your patient should drink the juice on an empty stomach, so first thing in the morning and middle of afternoon are good times. Try to bake bread with ground almonds or any other nut and seeds ground into flour.

The recipe (please look in recipe section of the book) requires only four ingredients: 1) nut flour; 2) eggs; 3) piece of fresh winter squash, marrow or courgette (peeled, de-seeded and finely sliced); 4) some natural fat (ghee, butter, goose or duck fat) and some salt to taste. Your patient should start from a small piece of bread per day and gradually increase the amount. STAGE 5 If all the previous foods are well tolerated try to add cooked apple as an apple pure. Peel and core ripe cooking apples and stew them with a bit of water until soft. When cooked add some shee to it and mash with a potato masher. If ghee has not bee introduced yet add duck or goose fat. Start from a few spoonfuls a day. Watch for any reaction. If there is none gradually increase the amount. Add raw vegetables starting from softer parts of lettuce and peeled cucumber. Watch your patient's stool. Again start from a small amount and gradually increase if well tolerated. After those two vegetables are well tolerated gradually add other raw vegetables: carrot, tomato, onion, cabbage, etc. If the juice made from carrot, celery, lettuce and mint is well tolerated, start adding fruit to it: apple, pineapple and mango. Avoid citrus fruit at this stage. STAGE 6 If all the introduced foods are well tolerated try some peeled raw apple. Gradually introduce raw fruit and more honey. Gradually introduce baking cakes and other sweet things allowed on the diet. Use dried fruit as a sweetener in the baking. As I mentioned before, your patient may be able to move through the Introduction Diet faster or slower depending on the stool changes: let the diarrhea start clearing before moving to the next stage. You may have to introduce some foods later than in the program depending on his/her sensitivities. Make sure that you carry on with the soups and meat stock after your patient has completed the Introduction Diet at least once a day. After the Introduction Diet is completed and when your patient has more or less normal stools move into the Full GAPS Diet. THE FULL GAPS DIET A Typical Menu: Start the day with a glass of still mineral water or filtered water with a slice of lemon. It can be warm or cold to personal preference. If you have a juicer your patient can start the day with a glass of freshly pressed fruit/vegetable juice diluted with water. A good juice to start the day is 40% apple + 50% carrot + 10% beetroot (all raw of course). You can make all sorts of juice mixes, but generally try to have 50% of therapeutic ingredients: carrot, small amount of beetroot (no more than 5-10% of juice mixture), celery, cabbage, lettuce, greens (spinach, parsley, dill, basil, fresh nettle leaves, beet tops, carrot tops), white and red cabbage, and 50% of some tasty

ingredients to disguise the taste of therapeutic ingredients: pineapple, apple, orange, grapefruit, grapes, mango, etc. Your patient can have these juices as they are, with some yogurt or diluted with water. Every day our bodies go through a 24 hour cycle of activity and rest, feeding and cleaning up (detoxifying). From about 4 am til about 10 am the body is in the cleaning up or detoxification mode. Drinking water and freshly pressed juices will assist in this process. Loading the body with food at that time interferes with the detoxification. That is why many of us do not feel hungry first thing in the morning. It is better to have breakfast around 10 am when your body has completed the detox stage and is ready for feeding. At that stage we usually start feeling hungry. Children may be ready for their breakfast earlier than adults. BREAKFAST CHOICES A variation of English breakfast: eggs cooked to personal liking and served with sausages and vegetables, some cooked, some fresh as a salad (tomato, cucumber, onions, celery, and fresh salad greens, etc.) and/or avocado and/or meat. The yolks are best uncooked that the whites cooked. Use plenty of cold pressed olive oil as a dressing on the salad and eggs. Mix a tablespoon of pre-soaked or sprouted sunflower and/or sesame and/or pumpkin seeds with the salad. Sausages (full fat) should be made of pure minced meat with only salt and pepper added. Make sure that there are no commercial seasonings or MSG (Monosodium Glutamate) in the sausages. I recommend finding a local butcher, who would make pure meat sausages for you on order Avocado with meat, fish or shellfish, vegetables raw and cooked, lemon and cold pressed olive oil. Serve a cup of warm meat stock as a drink with food. Pancakes made with ground nuts. These pancakes are delicious with some butter with honey, or as a savory snack. If you blend some fresh or defrosted berries with honey, it will make a delicious jam to have with pancakes. Weak tea with lemon, ginger tea or mint tea. Any of the home baked goods: muffins, fruit cake and bread. LUNCH CHOICES Homemade vegetable soup or stew in a homemade meat stock. Avocado with meat, fish, shellfish and raw and/or cooked vegetables. Use olive oil with some lemon squeezed over it as a dressing. Serve a cup of warm homemade meat stock as a drink. Any meat/fish dish with vegetables. DINNER CHOICES One of the dishes from the lunch or breakfast choices. There are many recipes found in the book. You can also take old recipes and give them your own GAPS diet update.

GAPS diet - the diet for helping with learning disabilities, psychiatric disorders and physical problems, such as autism, hyperactivity and attention deficit, dyslexia, dyspraxia, depression, schizophrenia, bipolar disorder, obsessive-compulsive disorder, eating disorders, epilepsy and more
This website has not been designed as a replacement for the GAPS book, but as a source of additional information. Please, read the GAPS book first to understand how and why this particular diet works, why other diets are inappropriate for the GAPS patients and how to implement the appropriate diet correctly. The GAPS diet is based on the SCD (the Specific Carbohydrate Diet). SCD has been invented by a renowned American paediatrician Dr. Sidney Valentine Haas in the first half of the 20th century. Dr. Haas and his colleagues have spent many years researching the effects of diet on celiac disease and other digestive disorders. The results of this research were published in a comprehensive medical textbook The Management of Celiac Disease, written by Dr. Sidney V. Haas and Merrill P. Haas in 1951. The diet, described in the book, was accepted by the medical community all over the world as a cure for celiac disease and Dr. Sidney V. Haas was honoured for his pioneer work in the field of paediatrics. Unfortunately, when celiac disease was defined as a gluten intolerance or gluten enteropathy, the SCD got forgotten as outdated information. It was brought back to life by Elaine Gottschall. Following the success of the SCD with her daughter, Elaine Gottschall over the years helped thousands of people, suffering from Crohns disease, ulcerative colitis, celiac disease, diverticulitis and various types of chronic diarrhoea. But the most dramatic and fast recoveries she reported in young children, who apart from digestive problems had serious behavioural abnormalities, such as autism, hyperactivity and night terrors. She devoted years of research into biochemical and biological basis of the diet and published a book, called Breaking the Vicious Cycle. Intestinal Health Trough Diet. I have been using SCD in my clinic for many years. Having accumulated valuable clinical experience I had to make several adjustments in the diet appropriate for my patients with the neurological and psychiatric conditions. Through the years my patients named their dietary regime the GAPS diet. Implementing the GAPS Diet 1. Introduction Diet 2. The Full GAPS Diet with the typical menu Some of you will use the diet to treat yourselves, some of you are parents trying to help your child, some will use the diet to help a loved one or a friend. To cover all these cases, I use the term your patient in the text.

Introduction Diet
I recommend that most GAPS patients follow the Introduction Diet before going into the Full GAPS Diet. Depending on the severity of your patients condition he or she can move through this programme as fast or as slow as his/her condition will permit: for example you may move through the First Stage in one or two days and then spend longer on the Second Stage. Following the Introduction Diet fully is essential for people with serious digestive symptoms: diarrhoea, abdominal pain, bloating, some cases of constipation, etc. This diet will reduce the symptoms quickly and initiate the healing process in the digestive system. Even for healthy people, if you or your child gets a tummy bug or any other form of diarrhoea, following the Introduction Diet for a few days will clear the symptoms quickly and permanently usually without needing any medication. In cases of stubborn constipation, introduce freshly pressed juices earlier in the diet, from stage 2: start from carrot juice first thing in the morning and take your cod liver oil at the same time. The

juice will stimulate bile production as many cases of persistent constipation are due to poor bile production. When there is not enough bile, the fats in the food do not digest well; instead they react with salts and form soap in the gut, causing constipation. Removing dairy may also help. People with food allergies and intolerances should go through the Introduction Diet in order to heal and seal their gut lining. The reason for allergies and food intolerances is so-called leaky gut when the gut lining is damaged by abnormal micro flora. Foods do not get the chance to be digested properly before they get absorbed through this damaged wall and cause the immune system to react to them. Many people try to identify, which foods they react to. However, with damaged gut wall they are likely to absorb most of their foods partially digested, which may cause an immediate reaction or a delayed reaction (a day, a few days or even a couple of weeks later). As these reactions overlap with each other, you can never be sure what exactly you are reacting to on any given day. Testing for food allergies is notoriously unreliable: if one had enough resources to test twice a day for two weeks, they would find that they are allergic to everything they eat. As long as the gut wall is damaged and stays damaged, you can be juggling your diet forever removing different foods and never get anywhere. From my clinical experience it is best to concentrate on healing the gut wall with the Introduction Diet. Once the gut wall is healed, the foods will be digested properly before being absorbed, which will remove most food intolerances and allergies. Those without serious digestive problems and food intolerances can move through the Introduction Diet quite quickly. However, please do not be tempted to skip the Introduction Diet and go straight into the Full GAPS Diet, because the Introduction Diet will give your patient the best chance to optimise the healing process in the gut and the rest of the body. I see cases where skipping the Introduction Diet leads to long-term lingering problems, difficult to deal with. If you have decided to go straight into the Full GAPS Diet, keep in mind that about 85% of everything your patient eats daily should be made out of meats, fish, eggs, fermented dairy and vegetables (some well-cooked, some fermented and some raw). Baking and fruit should be kept out of the diet for a few weeks, and then be limited to snacks between meals and should not replace the main meals. Homemade meat stock, soups, stews and natural fats are not optional they should be your patients staples. Start the day with a cup of still mineral or filtered water. Give your patient the probiotic. Make sure that the water is warm or room temperature, not cold, as cold will aggravate his or her condition. Only foods listed are allowed: you patient must not have anything else. On the First Stage the most drastic symptoms of abdominal pain, diarrhoea and constipation will quickly subside. If, when you introduce a new food, your patient gets diarrhoea back, pain or any other digestive symptoms then he/she is not ready for that food to be introduced. Wait for a week and try again. If you suspect a real allergy (which can be dangerous) to any particular food, before introducing it do the Sensitivity Test. Take a drop of the food in question (if the food is solid, mash and mix with a bit of water) and place it on the inside of the wrist of the patient. Do it at bedtime. Let the drop dry on the skin, then let your patient go to sleep. In the morning check the spot: if there is an angry red reaction, then avoid that food for a few weeks, and then try again. If there is no reaction, then go ahead and introduce it gradually starting from a small amount.

First stage:
Homemade meat or fish stock. Meat and fish stocks provide building blocks for the rapidly growing cells of the gut lining and they have a soothing effect on any areas of inflammation in the gut. That is why they aid digestion and have been known for centuries as healing folk remedies for the digestive tract. Do not use commercially available soup stock granules or bullion cubes, they are highly processed and are full of detrimental ingredients. Chicken stock is particularly gentle on the stomach and is very good to start from. To make good meat stock you need joints, bones, a piece of meat on the bone, a whole chicken, giblets from chicken, goose or duck, whole pigeons, pheasants or other inexpensive meats. It is essential to use bones and joints, as they provide the healing substances, not so much the muscle meats. Ask the butcher to cut in half the large tubular bones, so you can get the bone marrow out of them after cooking. Put the bones, joints and meats into a large pan and fill it up with water, add

natural unprocessed salt to your taste at the beginning of cooking and about a teaspoon of black peppercorns, roughly crushed. Bring to boil, cover and simmer on a low heat for 2,5 - 3 hours. You can make fish stock the same way using a whole fish or fish fins, bones and heads. After cooking take the bones and meats out and sieve the stock to remove small bones and pepper corns. Strip off all the soft tissues from the bones as best as you can to later add to soups or encourage your patient to eat all the soft tissues on the bones. Extract the bone marrow out of large tubular bones while they are still warm: to do that bang the bone on a thick wooden chopping board. The gelatinous soft tissues around the bones and the bone marrow provide some of the best healing remedies for the gut lining and the immune system; your patient needs to consume them with every meal. Take off all the soft tissues from fish bones and heads and reserve for adding to soups later. The meat or fish stock will keep well in the fridge for at least 7 days or it can be frozen. Keep giving your patient warm meat stock as a drink all day with his meals and between meals. Do not use microwaves for warming up the stock, use conventional stove (microwaves destroy food). It is very important for your patient to consume all the fat in the stock and off the bones as these fats are essential for the healing process. Add some probiotic food into every cup of stock (the details about introducing probiotic foods follow). Homemade soup with your homemade meat or fish stock. Please look for some recipe ideas in the recipe section. Here we will go through some details, specific for the Introduction Diet. Bring some of the meat stock to boil, add chopped or sliced vegetables: onions, carrots, broccoli, leeks, cauliflower, courgettes, marrow, squash, pumpkin, etc. and simmer for 25-35 minutes. You can choose any combination of available vegetables avoiding very fibrous ones, such as all varieties of cabbage and celery. All particularly fibrous parts of vegetables need to be removed, such as skin and seeds on pumpkins, marrows and squashes, stock of broccoli and cauliflower and any other parts that look too fibrous. Cook the vegetables well, so they are really soft. When vegetables are well cooked, add 1-2 tablespoons of chopped garlic, bring to boil and turn the heat off. Give your patient this soup with the bone marrow and meats and other soft tissues, which you cut off the bones. You can blend the soup using a soup blender or serve it as it is. Add some probiotic food into every bowl of soup (the detail about introducing probiotic foods follow). Your patient should eat these soups with boiled meat and other soft tissues off the bones as often as he/she wants to all day. Probiotic foods are essential to introduce right from the beginning. These can be dairy - based or vegetable - based. To avoid any reactions introduce probiotic foods gradually, starting from 1-2 teaspoons a day for 2-5 days, then 3-4 teaspoons a day for 2-5 days and so on until you can add a few teaspoons of the probiotic food into every cup of meat stock and every bowl of soup. Start adding juice from your homemade sauerkraut, fermented vegetables or vegetable medley (please look in the recipe section) into cups of meat stock (do not add the vegetables themselves yet, as they are too fibrous). These juices will help to restore normal stomach acid production. Make sure that the food is not too hot when adding the probiotic foods, as the heat would destroy the beneficial probiotic bacteria. In my experience a large percentage of GAPS people can tolerate well-fermented homemade whey and yoghurt right from the beginning. However, some cannot. So, before introducing dairy, do the sensitivity test. If there is no reaction on the sensitivity test, then try to introduce some whey from dripping your homemade yoghurt (dripping will remove many dairy proteins): start from 1 teaspoon of whey added to the soup or meat stock. After 3-5 days on 1 teaspoon of whey per day, increase to 2 teaspoons a day and so on, until your patient is having a cup of whey per day with meals. At this stage try to add 1 teaspoon per day of homemade yoghurt (without dripping), gradually increasing the daily amount. After yoghurt introduce homemade kefir. Kefir is far more aggressive than yoghurt and usually creates a more pronounced die-off reaction. That is why I recommend introducing yoghurt first before starting on kefir. If your patient had no reaction to yoghurt, then you may be able to introduce kefir almost from the beginning. For those who clearly react to dairy, please look at p.95 in my book. Ginger tea, mint or camomile tea with a little honey between meals. Most people know how to make mint or camomile tea. To make ginger tea, grate some fresh ginger root (about a teaspoonful) into your teapot and pour some boiling water over it, cover and leave for 3 - 5 min. Pour through a small sieve.

In extreme cases of profuse watery diarrhoea exclude vegetables. Let your patient drink warm meat stock with probiotic foods (preferably whey or yoghurt), eat well-cooked gelatinous meats (which you made the stock with) and consider adding raw egg yolks gradually. Do not introduce vegetables until the diarrhoea starts settling down. When the gut wall is severely inflamed, no amount of fibre can be tolerated. That is why you do not rush to introduce vegetables (even very well-cooked).

Second stage:
Keep giving your patient the soups with bone marrow, boiled meats or fish and other soft tissues off the bones (particularly gelatinous and fatty parts). He or she should keep drinking the meat stock and ginger tea. Keep adding some probiotic food into every cup of meat stock and every bowl of soup: juices from sauerkraut, juices from fermented vegetables or vegetable medley, and/or homemade whey/yoghurt. Add raw organic egg yolks. It is best to have egg yolks raw added to every bowl of soup and every cup of meat stock. Start from 1 egg yolk a day and gradually increase until your patient has an egg yolk with every bowl of soup. When egg yolks are well tolerated add soft-boiled eggs to the soups (the whites cooked and the yolks still runny). If you have any concerns about egg allergy, do the sensitivity test first. There is no need to limit number of egg yolks per day, as they absorb quickly almost without needing any digestion and will provide your patient with wonderful and most needed nutrition. Get your eggs from the source you trust: fresh, free range and organic. Add stews and casseroles made with meats and vegetables. Avoid spices at this stage, just make the stew with salt and fresh herbs (look for a recipe of Italian Casserole in the recipe section). The fat content of these meals must be quite high: the more fresh animal fats your patient consumes, the quicker he or she will recover. Add some probiotic food into every serving. Increase the daily amount of homemade yoghurt or kefir, if introduced. Increase the amount of juice from sauerkraut, fermented vegetables or vegetable medley. Introduce fermented fish, starting from one piece a day and gradually increasing. Look for the recipes in the recipe section. Introduce homemade ghee, starting from 1 teaspoon a day and gradually increasing.

Third stage:
Carry on with the previous foods. Add ripe avocado mashed into soups, starting from 1-3 teaspoons and gradually increasing the amount. Add pancakes, starting from one pancake a day and gradually increasing the amount. Make these pancakes with three ingredients: 1) organic nut butter (almond, walnut, peanut, etc); 2) eggs; 3) a piece of fresh winter squash, marrow or courgette (peeled, de-seeded and well blended in a food processor). Gently fry small thin pancakes using ghee, goose fat or duck fat, make sure not to burn them. Egg gently fried or scrambled with plenty of ghee, goose fat or duck fat. Serve it with avocado (if well tolerated) and cooked vegetables. Cooked onion is particularly good for the digestive system and the immune system: melt 3 tablespoons of duck fat or ghee in the pan, add sliced large white onion, cover and cook for 20-30 minutes on low heat until soft, sweet and translucent. Introduce the sauerkraut and your fermented vegetables (your patient has been drinking the juices from them for a while now). Start from a small amount, gradually increasing to 1-2 tablespoons of sauerkraut or fermented vegetables per every meal.

Fourth stage:
Carry on with the previous foods. Gradually add meats cooked by roasting and grilling (but not barbecued or fried yet). Avoid bits, which are burned or too brown. Let your patient eat the meat with cooked vegetables and sauerkraut (or other fermented vegetables). Start adding cold pressed olive oil to the meals, starting from a few drops per meal and gradually increasing the amount to 1-2 tablespoons per meal. Introduce freshly pressed juices, starting from a few spoonfuls of carrot juice. Make sure that the juice is clear, filter it well. Let your patient drink it slowly or diluted with warm water or mixed with

some homemade yoghurt. If well tolerated gradually increase to a full cup a day. When a full cup of carrot juice is well tolerated try to add to it juice from celery, lettuce and fresh mint leaves. Your patient should drink the juice on an empty stomach, so first thing in the morning and middle of afternoon are good times. Try to bake bread with ground almonds or any other nuts and seeds ground into flour. The recipe (please look in the recipe section) requires only four ingredients: 1) nut flour; 2) eggs; 3) piece of fresh winter squash, marrow or courgette (peeled, de-seeded and finely sliced); 4) some natural fat (ghee, butter, goose or duck fat) and some salt to taste. Your patient should start from a small piece of bread per day and gradually increase the amount.

Fifth stage:
If all the previous foods are well tolerated try to add cooked apple as an apple pure: peel and core ripe cooking apples and stew them with a bit of water until soft. When cooked add some ghee to it and mash with a potato masher. If ghee has not been introduced yet add duck or goose fat. Start from a few spoonfuls a day. Watch for any reaction. If there is none gradually increase the amount. Add raw vegetables starting from softer parts of lettuce and peeled cucumber. Watch your patients stool. Again start from a small amount and gradually increase if well tolerated. After those two vegetables are well tolerated gradually add other raw vegetables: carrot, tomato, onion, cabbage, etc. If the juice made from carrot, celery, lettuce and mint is well tolerated, start adding fruit to it: apple, pineapple and mango. Avoid citrus fruit at this stage.

Sixth stage:
If all the introduced foods are well tolerated try some peeled raw apple. Gradually introduce raw fruit and more honey. Gradually introduce baking cakes and other sweet things allowed on the diet. Use dried fruit as a sweetener in the baking. As I mentioned before, your patient may be able to move through the Introduction Diet faster or slower depending on the stool changes: let the diarrhoea start clearing before moving to the next stage. You may have to introduce some foods later than in this programme depending on his/her sensitivities. Make sure that you carry on with the soups and meat stock after your patient completed the Introduction Diet at least once a day. After the Introduction Diet is completed and when your patient has more or less normal stools move into the Full GAPS Diet.

The Full GAPS Diet


Your patient needs to carry on completely avoiding starches and sugar for two years at least. It means avoiding all grains, sugar, potatoes, parsnips, yams, sweet potato and anything made out of them. The flour in your cooking and baking can be replaced with ground almonds (or any other nuts or sunflower or pumpkin seeds ground into flour). In about 1 - 1.5 years you may be able to introduce new potatoes, fermented buckwheat, millet and quinoa, starting from very small amounts and observing any reaction. Wheat, sugar, processed foods and all additives will have to be out of the diet for much longer. Slowly increase the amounts of fermented foods. You can ferment vegetables, fruit, milk and fish (please look in the recipe section). I would also recommend reading a wonderful book by Sally Fallon Nourishing Traditions, it will provide you with a lot of good recipes. Eating fermented foods with every meal will help your patient to digest the meal without using supplements of digestive enzymes. Make sure to introduce all new fermented foods into the diet very gradually starting from 1-2 teaspoons a day. The best foods for the GAPS person are eggs, meats and fish (bought fresh or frozen, not smoked or canned, and cooked at home), shellfish, fresh vegetables and fruit, nuts and seeds, garlic and olive oil. As well as eating the vegetables cooked it is important to have them raw in the form of salads and sticks. In this form they will provide your patient with valuable enzymes and detoxifying substances, which will help in digesting meats. Raw fruit should be eaten on their own, not with meals, as they have a very different digestion pattern and can make the work harder for the stomach. At that stage let your patient to have fruit as a snack between meals. Remember, that

about 85% of everything your patient eats on a daily basis should be savoury - made out of meats, fish, eggs, vegetables and natural fats. Sweet baking and fruit should be snacks between meals in limited amounts. It is very important for a GAPS person to have plenty of natural fats in every meal from meats, butter, ghee, coconut and cold pressed olive oil. The fat content of the meal will regulate the blood sugar level and control cravings for carbohydrates. If your patient gets a tummy bug or any other form of diarrhoea go back to the low fibre diet for a few days: remove all nuts, raw vegetables and raw fruit out of the diet; go back to meats cooked in water and meat stock, fish, eggs, fermented dairy and cooked vegetables (skinned, de-seeded and well cooked with meats as soups and stews) until diarrhoea completely clears. After the stools stay normal for a week introduce raw vegetables slowly, one at a time and starting from small amounts. When vegetables are introduced, try to introduce nuts, seeds and fruit gradually. It is important for your GAPS patient to balance the meals so that his or her body pH stays normal. All protein foods, such as meats, fish, eggs and cheese leave an acid ash in the body, which may aggravate his or her condition. Vegetables are alkalising, so you need to combine meats, fish and eggs with good amount of vegetables cooked and/or raw. Raw fruit, vegetables and greens have particularly strong alkalising ability. Apple cider vinegar is very alkalising, it is good to have it every day: just add one teaspoon of cider vinegar into every glass of water your patient drinks. Hot water with cider vinegar will makes an excellent warming and alkalising drink. Fermented foods are also alkalising. It is very important to avoid processed foods (any packet or tinned foods). They are stripped from most nutrients that were present in the fresh ingredients used for making these foods. They are a hard work for the digestive system and they damage the healthy gut flora balance. On top of that they usually contain a lot of artificial chemicals, detrimental to health, like preservatives, colorants, E-numbers, etc. Try to buy foods in the form that nature made them, as fresh as possible. Do not use a microwave oven, as it destroys food. Cook and warm up food using conventional oven and stove.

Foods to avoid:
Sugar and anything that contains it. Molasses, maple syrup, corn syrup, any other syrup. Aspartame in any form, it is a potent neurotoxin (brain toxin). Sweets, cakes, biscuits, chocolates, ice creams. All alcoholic beverages. An adult can have good quality wine with meals occasionally but not beer or spirits. Tinned and processed foods, always read the ingredients label, beware of sugar, lactose, maltose, starch, corn flour, preservatives, flavourings, colours, yeast. It is best not to buy processed foods at all. Grains: rice, corn, rye, oats, wheat and anything made of wheat flour (breads, pasta, biscuits, cakes and anything from the bakery, anything with bread crumbs or batter), buckwheat, quinoa, millet, couscous, spelt, semolina, tapioca, etc. After about 1 1.5 years you may be able to slowly re-introduce buckwheat, millet and quinoa (fermented to start with), but not wheat, rye or rice. Breakfast cereals are highly processed products with virtually no nutritional value, they are full of sugar, salt, trans-fatty acids and other harmful substances. They should be out of the diet forever. Starchy vegetables and anything made out of them: potato, parsnips, yams, Jerusalem artichoke and sweet potato. In about 1 - 1.5 years you may be able to introduce new potatoes. Milk should be out at this stage. However, the GAPS person can have soured milk products, such as natural hard cheese, live natural yoghurt and kefir, crme fresh or soured cream, butter and ghee. There are many substances in milk, which could cause trouble, such as milk sugar lactose, casein, immune complexes, etc. Soured milk products do not contain lactose and are pre-digested by the fermenting microbes, which makes fermented milk products very easy to digest for us. I would recommend using only organic milk products and introduce them one at a time, starting from small amounts. If you were not able to introduce any dairy in the Introduction Diet, then please look at page 95 in the GAPS book, it will explain how to introduce dairy safely. If you have

introduced homemade yoghurt, kefir and ghee as a part of the Introduction Diet, then gradually introduce fermented cream and butter. When that is well tolerated try natural mature cheeses. You may want to try goats or sheeps milk products first as they are often better tolerated by the GAPS people, than cows. In about 1,5 -2,5 years and when all fermented dairy products are introduced, your patient may be able to drink raw unpasteurised organic milk. Introduce it gradually starting from 1-2 teaspoons a day. A GAPS person must never have pasteurised milk! Fruit juices apart from freshly pressed. Unfortunately fruit juices (not freshly pressed by you) are a source of processed sugars and can contain a lot of fungi and moulds in them, which your GAPS patient might react to. Beans and pulses are generally hard to digest. The two varieties that your patient can have are white (navy) beans also called haricot beans, fermented and cooked at home, and fresh green beans. Commercially available baked beans have almost 40% sugar and should be avoided. You can make your own baked beans at home (please, look in the recipe section). Coffee is a strong irritant for the digestive tract, try to avoid it. Strong tea is not advisable either. Natural herbal teas (no flavourings added) and ginger tea are fine. Ginger tea is a well-known folk remedy for digestive problems. Soft drinks are not allowed at all, they are full of sugar and various chemicals, which are very damaging for GAPS people. Anything with colours, preservatives, flavourings and other chemicals. Soya and anything made out of it. It interferes with thyroid function in the body and negatively affects hormonal balance, as it contains oestrogen like compounds. It is important to avoid all synthetic oestogens, such as from soya, contraceptive pill, many other drugs, domestic cleaning chemicals, laundry detergents, toiletries, etc.

Recommended foods:
Buy fresh or frozen meats, fish and shellfish. Make sure that they are not smoked, salted or preserved in any other way. Your patient needs to have gelatinous meats every single day (meats around bones and joints, skin and brown meats on the poultry). It is important for him or her to have all the fats on the meat, eating lean muscle meats will not be good for GAPS. Liver and other organ meats should be eaten on a regular basis. They can be cooked any way you like. It is very nourishing and is the best remedy for many nutritional deficiencies. Eggs - the yolk is best eaten raw, the white should be slightly cooked, like for example in soft boiled or fried eggs. Make sure that you find good quality eggs, free-range organic eggs are the best. Your patient should have minimum 2-3 eggs a day as they are particularly good for restoring neurological functions. Fresh vegetables all types of vegetables are recommended, apart from starchy vegetables, like potatoes, parsnips, sweet potato, Jerusalem artichokes and yams. You can cook vegetables by steaming them, stewing, roasting, grilling or stir-frying. It is particularly good to eat them as a homemade soup or stew with plenty of garlic, added at the end of cooking. Your patient should have plenty of cooked vegetables with every meal, as they are better digested than raw vegetables and are more nourishing. It is also important to have fermented and raw vegetables with every meal in a form of salads with olive oil and fresh lemon juice or as a snack. Raw and fermented vegetables will help in digesting proteins and detoxifying. However if your patient gets diarrhoea then cook all vegetables until diarrhoea clears. Fresh fruit. It is important that the fruit should be ripe. After completing the Introduction Diet introduce local seasonal ripe fruit gradually. At that stage start your patients day from a bit of fruit and offer some fruit between meals. He or she should not have fruit if there is diarrhoea. When the diarrhoea has cleared he or she can start from having cooked fruit (peeled, de-seeded and well cooked with a good dollop of butter, ghee or coconut oil) and then raw, introduced slowly. Avocado is a wonderfully nutritious fruit. Make sure it is ripe and serve it with meats, fish, shellfish and salads. Butter is better than any so-called healthy substitutes. You can cook with it or add it into ready dishes. Butter should be bought organic and unsalted, because non-organic butter contains a lot of pesticides and antibiotics, which the cows consume. Cold pressed virgin olive oil is very good

for your patient, use it in salads and ready dishes liberally. It is not a good idea to cook with olive oil because it changes its chemical structure when heated. Frying is best done with animal fats: pork dripping, lard, lamb fat, goose fat, duck fat, ghee and butter. Coconut oil and palm oil are two plant oils, very good to use for cooking. These fats do not alter their structure during cooking. They can even be re-used. Collect your own fats after roasting meats. Avoid all common vegetable cooking oils, margarines and other processed fats: they are very harmful to health. C for 3-24 hours (keep checking them as different nuts take different time to dry). Your patient can also eat nuts and seeds straight after soaking without drying them. Once they are dried keep them in an airtight container or well-sealed plastic bag. They become nice and crunchy and make an excellent snack food together with dried fruit. You can grind nuts and seeds (sunflower and pumpkin) into flour consistency to make bread, pancakes and even cakes at home. My book will provide you with recipes. Ground almonds or almond flour is available in health food shops. Nuts and seeds are a wonderful source of very good nutrients. Nuts should be bought just shelled not salted, roasted, coated or processed in any other way. This way they are an excellent source of essential fatty acids and many nutrients. However, nuts and seeds contain enzyme inhibitors, which may make them difficult to digest for some people. If you feel that it is a problem for your patient, as soon as you bought nuts to remove the enzyme inhibitors try to do the following: soak the nuts in salty water over night (1 tablespoon of sea salt per litre of water), in the morning drain them, rinse the salt off and dry in your oven at the temperature 50 If your child would like to have a milk-like drink, nut/seed milk can replace all other milk while you are gradually introducing dairy. You can use almonds, sunflower seeds, sesame seeds and pine nuts to make milk. Blanched almonds make the best milk. You can add a teaspoon of flax seeds to make the milk thicker. Soak a cup of almonds in water for 12 - 24 hours, drain. Blend in a food processor with water: for 1 cup of nuts/seeds add 1-2 cups of water. A good juicer will crash the nuts/seeds well, making a paste, which you would blend with water. Mix well and strain through cheesecloth or a fine strainer and you have got milk. You can add some soaked dates or raisins, when blending, they will make the milk sweet. If you find that the milk is too rich, just add more water. You can add some of freshly pressed apple juice or carrot juice into it to make a very tasty and nourishing drink for your child. You can milk the same cup of almonds a few times. Just keep the paste covered with water in the refrigerator. You can also make coconut milk. Bring to boil (but do not boil) 1 cup of unsweetened shredded dried coconut and 1 cup of water. Cool down and blend well in your food processor. Strain through cheesecloth or a fine strainer. It is better to replace the table salt in your patients diet with unprocessed salt. The salt, which is sold in shops has been processed to remove all natural minerals apart from the NaCl. The human body needs all those minerals, that is why we must consume natural unprocessed salt. You can get very good quality sea salt called Celtic Salt or a Himalayan Crystal Salt. Garlic is very important to eat every day. It will help to normalise your patients gut flora and stimulate the immune system. It is important to have it raw with meats or cooked as a part of the meal. Work on using a whole head of garlic every day (not just a few cloves). Unprocessed honey is the only sweetener allowed (in baking it is better to use dried fruit as a sweetener). Locally produced honey is usually the most reliable. For a full alphabetic list of foods to avoid and recommended foods, please look in the GAPS book.

A typical menu:
Start the day with a glass of still mineral or filtered water with a slice of lemon. It can be warm or cool to personal preference. Have half a cup of homemade yoghurt or kefir. Instead of drinking water and yoghurt/kefir separately, you can make a refreshing drink: mix well half a cup of yoghurt/kefir and half a cup water and drink first thing in he morning. If you have a juicer your patient can start the day with a glass of freshly pressed fruit/vegetable juice diluted with water. You can make all sorts of juice mixes, but generally try to have 50% of therapeutic ingredients: carrot, small amount of beetroot (no more than 5% of the juice mixture), celery, cabbage, lettuce, greens (spinach, parsley, dill, basil, fresh nettle leaves, beet tops, carrot tops), white and red

cabbage, and 50% of some tasty ingredients to disguise the taste of therapeutic ingredients: pineapple, apple, orange, grapefruit, grapes, mango, etc. Your patient can have these juices as they are, with some yoghurt/kefir or diluted with water. Every day our bodies go through a 24 hour cycle of activity and rest, feeding and cleaning up (detoxifying). From about 4am till about 10am the body is in the cleaning up or detoxification mode. That is why many of us do not feel hungry first thing in the morning. Drinking water, yoghurt/kefir and freshly pressed juices will assist in this process. Loading the body with food at that time interferes with the detoxification. It is better to have breakfast around 10am when your body has completed the detox stage and is ready for feeding. At that stage we usually start feeling hungry, which is the bodys way of letting you know that the detoxification is finished. Children may be ready for their breakfast much earlier than adults.

Breakfast choices
A variation of English breakfast: eggs cooked to personal liking and served with sausages and vegetables, some cooked, some fresh as a salad (tomato, cucumber, onions, celery, any fresh salad greens, etc.) and/or avocado and/or meat. The yolks are best uncooked and the whites cooked. Use plenty of cold pressed olive oil as a dressing on the salad and eggs. Mix a tablespoon of pre-soaked or sprouted sunflower and/or sesame and/or pumpkin seeds with the salad. Sausages (full fat) should be made of pure minced meat (full fat!) with only salt and pepper added (any fresh vegetables or herbs also can be added to the mixture). Make sure that there are no commercial seasoning or MSG (Monosodium Glutamate) in the sausages. I recommend finding a local butcher, who would make pure meat sausages for you on order. Avocado with meat leftovers, fish or shellfish, vegetables raw and cooked, lemon and cold pressed olive oil. Serve a cup of warm meat stock as a drink with food. Dont forget to add some probiotic food. Pancakes made with nuts ground into flour are nice to have on the weekends, when you have more time for cooking in the morning. These pancakes are delicious with some butter, sour cream with honey, or as a savoury snack. If you blend some fresh of defrosted berries with honey, it will make a delicious jam to have with pancakes. Weak tea with lemon, ginger tea or mint tea.

Lunch
Homemade vegetable soup or stew in a homemade meat stock. Avocado with meat, fish, shellfish and raw or/and cooked vegetables. Use olive oil with some lemon squeezed over it as a dressing. Serve a cup of warm homemade meat stock as a drink with some yoghurt/kefir. Any meat/fish dish with vegetables.

Dinner
One of the dishes from the lunch or breakfast choice. After dinner half a cup of yoghurt or kefir.

Coming off the GAPS diet


The strict GAPS diet should be adhered to for at least 1.5 2 years. Depending on the severity of the condition, some people recover quicker, others take much longer. Your patient needs to have at least 6 months of normal digestion before you start introducing foods not allowed on the GAPS diet. Do not rush with this step. The first foods you will be able to introduce are new potatoes and fermented gluten-free grains (buckwheat, millet and quinoa). The recipe section will explain how to ferment grains. Introduce one food at a time and always start from a small amount: give your patient a small portion of the new food and watch for any reaction for 2-3 days. If there are no digestive problems returning, or any other typical for your patient symptoms, then in a few days try another portion. If there are no reactions, gradually increase the amount of the food. These are starchy foods, so do not forget to serve them with good amounts of fat (butter, olive oil, any animal fat, coconut oil, etc.) to slow down the digestion of starch. Do not rush with the introduction of these new foods, it may take several months to do it properly.

Once new potatoes and fermented grains are introduced, try to make sourdough with good quality wheat or rye flour. You can make pancakes or bread with the sourdough. I would recommend a wonderful book by Sally Fallon Nourishing Traditions for a wealth of recipes. Once sourdough is well-tolerated you may be able to buy commercially available good quality sourdough breads. At that stage you may find that your patient can digest buckwheat, millet and quinoa without fermenting them prior to cooking. Gradually you will find that you can introduce various starchy vegetables, grains and beans. YOUR PATIENT WILL NEVER BE ABLE TO GO BACK TO THE TYPICAL MODERN DIET FULL OF SUGAR, ARTIFICIAL AND PROCESSED INGREDIENTS AND OTHER HARMFUL FOODS. USE THE YEARS OF FOLLOWING GAPS NUTRITIONAL PROTOCOL FOR DEVELOPING HEALTHY EATING HABITS FOR THE REST OF YOUR LIFE !

In conclusion:
At the first glance the GAPS diet appears to be very hard work. However, it is a very wholesome and healthy diet and will allow your patient to heal and seal the gut lining and lay a strong foundation for good health for the rest of his or her life. It means that majority of GAPS people do not have to adhere to a special diet for the rest of their lives: once the digestive system starts functioning normally, they can gradually introduce most wholesome foods commonly eaten around the world. Some people achieve this target in 2 years, some take longer it depends on the severity of the condition and the age of the person: children generally recover quicker than adults. Once introduced, the GAPS diet is no more difficult than any normal cooking and feeding the family. And shopping is very simple: just buy everything fresh and unprocessed. Reading the GAPS book will provide you with essential information and many recipes. Good luck!

Fermented foods
Fermented foods are essential to introduce, as they provide probiotic microbes in the best possible form. Supplements of probiotics settle in the upper parts of the digestive system and generally do not make it all away down to the bowel, while fermented foods will carry probiotic microbes all away down to the end of the digestive system. Fermentation predigests the food, making it easy for our digestive systems to handle, that is why fermented foods are easily digested by people with damaged gut. Fermentation releases nutrients from the food, making them more bio-available for the body: for example sauerkraut contains 20 times more bio-available vitamin C than fresh cabbage. You can ferment any food. Here I will put a few recipes for you to consider (you do not have to introduce them all). Try to experiment and make your own recipes. You can ferment by adding kefir or yoghurt culture to food or using traditional methods, such as the one for making sauerkraut. Fermented foods should always be introduced gradually: they are teaming with probiotic bacteria and live enzymes which may cause a die-off reaction. Youll meet people who will tell you that they cannot tolerate fermented foods: the reason is that they suddenly had a sizeable helping of a fermented food and got a serious die-off reaction. Never start from more than 1 teaspoon of any probiotic food per day. Depending on the severity of the condition, different people can introduce fermented foods quicker or slower. If on 1 teaspoon per day your patient gets a die-off reaction, let him or her settle for a few days or longer, then increase the amount to 2 teaspoons per day. Once 2 teaspoons are well tolerated, add another teaspoon. Continue increasing the daily amount of the fermented food gradually keeping the die-off reaction under control. It is a good idea to introduce no more than 1 or 2 fermented foods at a time. I usually recommend to start from homemade yoghurt and juice from homemade sauerkraut, which in many cases can be introduced at the same time.

Sauerkraut
Sauerkraut is an ancient digestive and detoxifying food, very popular in Eastern Europe. You have to make it at home as commercially available sauerkraut may have been pasteurised or processed in some other way, which will make it much less potent. Initially just add juice from the sauerkraut into your patients meals; then gradually introduce the cabbage itself. Sauerkraut stimulates stomach acid production and is a great ally in digesting meats. Majority of GAPS patients have low

stomach acid production, which starts the whole digestive process from the wrong foot. Regular consumption of sauerkraut over time will help your patient to restore normal stomach acid production. Please follow the instructions for making sauerkraut in the recipe section of the GAPS book. Sauerkraut does not require adding any fermenting bacteria to it, as cabbage and other fresh vegetables have these bacteria naturally living on their surface. Do not forget to add natural unprocessed salt before kneading the cabbage: the salt will stifle any putrefactive microbes until the good bacteria produce enough lactic acid to kill them. Another important point is to knead the mixture very well in a large bowl using your hands; you may want to ask somebody with strong hands to do that for you. Knead until the cabbage and carrots release a lot of juice (salt in the mixture will hep to do that), so when you leave it to ferment, the cabbage is completely drowned in its own juice. If for whatever reason there is not enough juice in the cabbage, add some water to the mixture. Fermentation is an anaerobic process: if the cabbage is exposed to air, it will rot instead of fermenting. Having made the sauerkraut once you will see just how easy it is to do and how little time it takes to make this wonderful healing remedy.

Homemade yoghurt and kefir


You can get a commercial starter in a sachet or use some live commercial natural yoghurt or kefir as a starter. Please follow the instructions for making yoghurt in the GAPS book. You can make kefir following the same instructions using the kefir starter or commercial natural kefir. From your first batch of yoghurt and kefir you can make many more, just leave about a cup to use as a starter for the next batch. If you make yoghurt or kefir from organic unpasteurised (raw) milk, then do not heat it, just add the starter and ferment. Only pasteurised milk needs heating, as pasteurisation makes milk vulnerable to contamination by pathogenic microbes. Raw milk is usually well protected by its own probiotic bacteria and other factors. Remember, that kefir contains more potent probiotic microbes than yoghurt, as a result kefir will produce a more pronounced die-off reaction. That is why I recommend to introduce yoghurt first, then start introducing kefir. Both should be introduced slowly and gradually controlling the dieoff. Kefir, apart from probiotic bacteria, contains beneficial yeasts. That is why it is essential to introduce for people with yeast overgrowth. A healthy human gut contains plenty of beneficial yeasts, as well as beneficial bacteria and other microbes. In order to get rid of the bad yeast, we need to replace it with the good yeast. By dripping your yoghurt or kefir through cheesecloth you can separate it into cottage cheese and whey. Pour the whey into a clean glass jar with a tight lid and keep it in the refrigerator to use as a starter for fermenting different foods, such as vegetables, fish, beans and grains (when your patient is ready to have them). The cottage cheese is delicious with some honey, fruit, soups or as a savoury snack.

Fermenting vegetables with whey


With whey (or the commercial starter for yoghurt or kefir) you can ferment vegetables. Take some cabbage (white, red or any other variety), beetroot, garlic, cauliflower and carrot, slice them into nice mouth size pieces or shred them roughly, add some salt to taste and pack loosely into a widemouth glass jar. Take 1/2 litre of cold water and dissolve the contents of yoghurt or kefir sachet in it. Alternatively add 4-5 tablespoons of your homemade whey into the water. Add this water to the jar until it completely covers the vegetables (if the vegetables are not quite covered, just top it up with more water). Close the jar and leave to ferment at a room temperature for 7-10 days. The vegetables will become soft and tangy to taste. Introduce the juice from these vegetables as soon as they are ready. Start from one teaspoon of the juice added to soups and stews. Gradually increase the amount of the liquid and start introducing the vegetables themselves again starting from a small amount. These vegetables and the liquid are an excellent probiotic food and will assist digestion.

Vegetable medley
This simple recipe will provide you with delicious fermented vegetables and a wonderful beverage to drink. In a 2-3 litre wide-mouth glass jar put half a cabbage roughly cut, a medium size beetroot sliced, a handful of peeled garlic cloves and some dill seeds or fresh dill. The vegetables should fill no more than 2/3 of the jar. Add 1-2 tablespoons of Celtic salt, a cup of whey and top up with water

until the jar is full. Float a small dish on top of the brine to keep the vegetables submerged in the brine. Leave to ferment for 1-2 weeks at a room temperature. When ready the vegetables will be soft and tangy. At that stage move the jar into the refrigerator. Drink the brine diluted with water with your meals or between the meals and eat the vegetables with the meats. When the brine and the vegetables will start getting low, add fresh cabbage, beetroot and garlic, some salt, top up with water and ferment at a room temperature again. You can also add a few rosettes of cauliflower, sliced carrot, Brussels sprouts and broccoli. You can have this vegetable medley going forever as long as you keep feeding it with more fresh vegetables.

Beetroot kvass
Using a knife slice medium size beetroot finely (dont grate it in a food processor as that destroys the beetroot and will make it ferment too quickly producing alcohol). Put the beetroot into a twolitre jar, add 1-2 tablespoons of Celtic Salt, 1 cup of whey, 5 cloves of garlic, a teaspoon of dill seeds and fill up with water. Let it ferment for 2-5 days in a warm place. After that keep in the refrigerator. Drink diluted with water. Keep topping the water up in the jar so your kvass will be going for a long time. When it stars getting pale then the beetroot is spent, so make a new one.

Kvass
You can make kvass from any combination of fruit, berries and vegetables; try to experiment. A good recipe is apple/ginger and raspberry kvass. Slice a whole apple including the core, grate ginger root (about a teaspoonful) and get a handful of fresh raspberries. Put them all into a onelitre jar, add cup of whey and top up with water. Let it brew for a few days at a room temperature, then keep in the refrigerator. Drink diluted with water. Keep topping up your brew with water until the fruit is spent, then start again.

Probiotic tomato juice


Blend well 1 cup of whey, 1-2 tablespoons of tomato pure, 1 cup of water and some salt to taste. Chill and serve.

Fermented fish
You can use homemade kefir or whey as a starter. For a one-litre jar you need 3-4 fresh herrings or mackerel. Skin the fish and remove the bones, cut into mouth size pieces. Put the pieces of the fish into the jar mixing with slightly crushed peppercorns, a few slices of white onion (optional), coriander seeds, bay leaves and dill seeds or dill herb. In a separate jug in litre of water dissolve 1 tablespoon of sea salt and 3-4 tablespoons of your homemade whey. Pour this brine into the jar with the fish until the fish is completely covered; if the fish is not covered just add more water. Close the jar tightly and leave to ferment for 3-5 days at a room temperature, then store in the fridge. This fish does not keep long, so consume in the next few days. Serve with avocado and onions. Another way to ferment fish: buy some fresh sardines (also works for herring and mackerel), descale the fish, cut the heads off and clean the belly out. Put into a suitable size glass jar or a stainless steel pan. Add 1-2 cups of whey, 1-2 tablespoons of salt (per 1 litre), a teaspoon of black pepper corns (freshly crushed), 10 bay leaves and a teaspoon of coriander seeds (freshly crushed). Top up with water so the fish is completely covered with water, you may want to float a small plate on top of the fish to keep it submerged in the brine. Cover the pan or put the lead on the jar and let it ferment for 3-5 days at a room temperature. When the fish is ready take the meat off the bones, cut into bite-size pieces and serve with avocado, fresh dill and some chopped red onion.

Fermented grains
When you are ready to introduce some grain, first try them fermented. To ferment grains such as buckwheat, millet and quinoa wash them, cover with water and add cup of whey. Leave to ferment at a room temperature for a few days: quinoa for 1-2 days, buckwheat for 2-3 days, millet for 4-5 days. When the fermentation is complete, drain the liquid out and cook the grain in your homemade meat stock or water with some salt (for 1 cup of grain 2 cups of meat stock or water). When it is cooked all the liquid should be completely absorbed and the grain should be soft and fluffy. Have it with meats and vegetables or bake with it using it instead of flour. Introduce

gradually, starting from 1-2 spoonfuls a day and watching for any reaction. Do not forget to serve grains with plenty of natural fat: butter, ghee, olive oil, coconut oil or any animal fat; the fats will slow down the digestion of the grains and help to control the blood sugar level.

Baked beans
Baked beans, which are produced commercially, are full of sugar and should be avoided. You can make your own baked beans at home. Please, do not rush with introducing beans and pulses, as they are generally hard to digest. Soak 500g of white navy beans (haricot beans) in water for 12-24 hours, drain. Rinse well in cold water, drain. Soaking and rinsing removes some harmful substances from the beans (lectins and some starches). Cover the beans with water again and add 4-5 tablespoons of your homemade kefir, yoghurt or whey. Leave to ferment for a week at a room temperature. After rinsing your beans are ready to be cooked. In a large pan put 1,5 litres of water, 1 tablespoon of cider vinegar, 1 teaspoon of sea salt, 4 tablespoons of tomato puree, a pinch of cayenne pepper, a pinch of black pepper, 5-6 bay leaves, a sprig of rosemary, a bit of thyme, couple of cloves and 100g of butter. Cover the pan with a lid and put it into an oven. Cook at 120 0 C for 4-5 hours. Stir occasionally. If the water evaporates before the beans are ready, add some more. If at the end of cooking there is too much water left, just take the lid off and leave the pan in the oven for 15-20 minutes at a higher temperature (150-180 0 C). Serve hot or cold. These baked beans will keep in the fridge for a long time. You can make a variation of this dish by adding a whole chicken or duck, cut into pieces, sausages, pieces of lamb, beef or pork, chopped onion, carrot and garlic before putting the pan into the oven. This variation makes an excellent meal.

Feeding your baby


I cannot emphasise strongly enough, how important it is to breastfeed your baby! Particularly in those first few days, when colostrum is produced. If you cannot do it yourself, try to find a wet nurse or a breast milk donor: a good place to start looking for one is in your maternity ward before giving birth (if you arrived to the hospital in a planned fashion) or straight after giving birth. In order to insure good supply of breast milk for your baby, it is practical to look for 2-4 wet nurses or breast milk donors. Look for healthy women who live not too far away from you. Even in the case of formula feeding supplementing your babys diet with some breast milk (even occasional) will do wonders for your babys development and overall health. No commercial formula will ever get close to the quality of breast milk! If you have no alternative but to feed your baby formula (even supplemented occasionally with breast milk), add good quality probiotics into every bottle feed right from the start.

Mastitis
Mastitis is an integral part of breastfeeding. Most breastfeeding women get it and not once. If the mother gets mastitis the last thing she should do is to stop breastfeeding! Carry on feeding your baby with the inflamed breast as it will bring benefits for both you and the baby. For you: emptying the breast regularly is an essential treatment for mastitis; you must not allow milk to stagnate in your breast. For your baby: the infection from you breast is one of the fist natures ways of maturing your babys immune system. Babies are born with an immature immune system, which requires education. The environment educates your babys immune system by exposing it to common pathogens. Mastitis is a safe way to introduce common microbes into your babys body to train her immune system: the milk from the inflamed breast will supply these microbes in a complex with antibodies and many other immune factors, which will interact with your babys immune system and teach it the right response. Mastitis creates very high temperature in the body: this is essential though can be hard to cope with! The high temperature allows the body to dissolve blockages in the milk ducts in the breast. Your baby suckling will remove those blockages. A qualified homeopath can help you with both

the temperature and the mastitis. Freshly brewed willow tea or plain aspirin will also help you to cope with the high temperature. Antibiotics are usually prescribed for mastitis. However, there is no consensus amongst medics if antibiotics really help: the important thing is to open up the blocked milk ducts, and your baby can do that for you very effectively. If you have to take antibiotics, carry on breastfeeding. Yes, your baby will be exposed to those antibiotics, but in a mixture with many protective immune factors in your milk. As the mastitis gets resolved your milk will restore normal balance in your babys digestive system.

Introducing solids
For a bottle bed baby introduce solids from the age of 4 months. A breast fed baby can often wait till 6 months of age, unless it is a very hungry baby and you have to introduce solids earlier. Solids should be introduced gradually, starting from just one very small meal a day. The rest of the meals should be breast milk or formula with some probiotic added.

First week:
Start from meat stock. To make good meat stock, simmer a piece of meat on the bone (whole or half a chicken) for 2 - 3 hours without adding salt or anything else to the water. You can make fish stock the same way using a whole fish or fish fins, bones and heads. Take the bones and meat out and sieve the stock. It can be frozen or it will keep well in the fridge for a week. Start from warm homemade meat stock mixed with homemade yoghurt. Make sure to give breast only as a reward/top up after your infant had some meat stock with homemade yoghurt from a bottle, a spoon or a beaker. Start from 1-2 teaspoons of the stock with a teaspoon of homemade yoghurt (mixed together) before every beast feed. As your baby accepts that amount, gradually increase it. Do not use commercially available soup stock granules or bullion cubes, they are highly processed and are full or detrimental ingredients. Chicken stock is particularly gentle on the stomach. Do not take fat out of the stock; it is important for your baby to have fat with it. Give your baby one or two teaspoons of freshly pressed vegetable juice (mainly carrot with a dash of cabbage, celery or lettuce) mixed with some warm water between meals. Do not give her any commercially available vegetable or fruit juices; she can only have juices freshly pressed by you at home. These juices do not keep: they need to be consumed within half an hour after pressing.

Second week:
Carry on with the previous. Start making vegetable soup or pure from peeled, de-seeded and well-cooked vegetables. Cook them in your homemade meat stock without adding salt or anything else. Use non starch vegetables (no potato, sweet potato, yams or parsnips). Suitable vegetables are carrots, marrows, squashes, leeks, onions, garlic, broccoli, cauliflower, and courgettes (peel and de-seed marrows, squashes and courgettes). Cook the vegetables well, until very soft, cool them down to warm and puree with a little of natural fat, choosing from: a teaspoon of organic coconut oil, a teaspoon of cold pressed olive oil, 5 drops of cod liver oil, a teaspoon of ghee (made by you from unsalted organic butter) or a teaspoon of raw organic butter (unsalted!). Give your baby different fats and oils on different days. When the vegetable pure cooled down to body temperature (test by putting a little on your wrist) add one teaspoon of homemade organic yoghurt. Start from 2-4 teaspoons of this pure a day and gradually increase the amount. Start from quite a liquid pure and gradually increase its thickness.

Third week:
Carry on with the previous. Start adding boiled meats (cooked for a long time in water and then pureed) into your babys vegetable soups and puree. Start from a small bit of organic chicken, gradually increase: make sure to put meat and skin from wings, legs and carcass as well as from the breast of the chicken (skin, brown meats and all the fatty bits are the most valuable for your baby). After organic chicken

introduce other meats (preferably gelatinous around bones and joints) well cooked in water. The most suitable meats are the ones you used for making the meat stock: well-cooked and gelatinous. Keep replacing her formula milk with the soups and vegetable pure. If breast feeding, carry on topping up with breast milk after every feed. Increase the amount of homemade yoghurt to 1-2 teaspoons with every meal. Introduce ripe avocado starting from a teaspoon added to her vegetable pure. Gradually increase the amount. Increase her intake of freshly pressed vegetable juice (mixed with water), particularly lettuce and cabbage juice added to the carrot.

Weeks 4 and 5:
Carry on with the previous. Start adding raw organic egg yolk into her vegetable pure. Start from teaspoon of raw egg yolk a day. Watch for any reaction. If there is none gradually increase the amount of raw egg yolk and start adding it to every bowl of soup or vegetable pure. If all the previous foods are well tolerated try to add cooked apple as an apple pure: peel and core ripe cooking apples and stew them with a bit of water until soft. When cooked add some butter, coconut oil or ghee to it. This apple pure will keep very well in the fridge for at least a week or it can be frozen. Warm it up to body temperature (or at least room temperature) before giving it to your baby. Start from a few teaspoonfuls a day. Watch for any reaction such as loose stool. If there is none gradually increase the amount. Do not use microwave ovens for warming up or cooking, as microwaves destroy food. Use conventional stove or oven for warming up; an apple puree you can warm up by standing the dish in some hot water. Use more organic raw unsalted butter in your babys meals instead of ghee.

Weeks 6 and 7:
Carry on with the previous. Increase the amount of homemade yoghurt to 3 teaspoons with every meal. You can start adding it to your babys juice and water in her bottle. Gradually increase raw egg yolks to 2 a day added to your babys soup or cups of meat stock. Increase the meat intake, particularly gelatinous meats around joints and bones (well cooked in water). Stop the milk formula completely. If breast-fed, then carry on.

Weeks 8 and 9:
Carry on with the previous. Add pancakes made with nut butter (almond butter or hazelnut butter), courgette or squash (peeled and blended) and eggs, starting from one small pancake a day and gradually increasing the amount. Fry them gently using ghee, coconut oil or any animal fat (which you rendered yourself from fresh meats). Increase the amount of freshly pressed juices. Add some yoghurt to the juice. Try to add some fresh apple to the vegetable mixture. Add raw vegetables starting from lettuce and peeled cucumber (blended in a food processor and added to soup or vegetable pure). Again start from a tiny amount and gradually increase if well tolerated. After those two vegetables are well tolerated gradually add other raw vegetables: carrot, celery, soft cabbage, etc., finely blended. Introduce juice from your homemade sauerkraut, starting from one teaspoon of juice per day, squeezed from the sauerkraut and added to your babys soups and vegetable puree. Gradually increase the amount of juice per day to one teaspoon with every meal.

Week 10 and onwards:


Carry on with the previous. Try to give your baby a little bit of egg gently scrambled (or an omelette) with a generous amount of raw butter, coconut oil, ghee or any animal fat, which you rendered yourself. Serve it with avocado and raw or cooked vegetables.

Try some ripe raw apple without the skin. Try some ripe banana (yellow with brown spots on the skin). Fruit should be given to your baby between meals, not with meats. Introduce your homemade cottage cheese (made from your homemade yoghurt) starting from a tiny amount and gradually increasing. To make cottage cheese from your yoghurt stand the pan with the yoghurt in a large bowl with hot water until yoghurt separates into curds and whey. Line a large bowl with cheese cloth, pour the yoghurt into it, tie the corners of the cheese cloth together and hang it for about 8 hours to drip (over night works well). You can add this cottage cheese into your babys meals or give it to her as a dessert with a little of cold expressed honey. When this homemade cottage cheese is fully introduced, try some raw milk. Try to bake bread using recipes in my book. Start from a tiny piece of bread and gradually increase the amount. You may have to introduce some foods later than in this programme depending on your babys sensitivities. The best indication is your babys stool: if she gets loose stool or constipation, take it as an indication, that she is not ready for the newly introduced food. Remove it from the diet, wait for a few weeks, then try to introduce it again. Another common reaction is any new skin rash or an eczema flare-up. If there is a serious reaction to your homemade yoghurt, try to drip it and collect whey (the yellow liquid which drips out). Whey has less dairy proteins and is more easily tolerated; start from a few drops of whey a day and gradually increase the amount. When about half a cup of whey is well-tolerated introduce yoghurt. When weaning your baby, be confident and relaxed, as babies are like barometers: they sense our anxiety without words and will react accordingly. If your baby has refused a particular food now, try an hour later or tomorrow. Choose times when you are not in a hurry and can be happy and relaxed. From the beginning embrace the wonderful mess of baby feeding: put a plastic sheet on the floor under your babys chair and dont worry about where the food may fly. Always have two spoons: give one spoon to your baby and let her do with this spoon whatever she wants. Hold the second spoon yourself and use it for feeding. Over time your baby will learn to use her spoon appropriately. The stage of baby weaning is so short: enjoy it while you can!

Apart from feeding


Apart from good food your baby needs your loving attention, daily walks in the fresh air and good sleep. Nothing else! No vaccinations, no injections, no tests, no unnecessary visits to doctors and no man-made chemicals. About vaccinations please read the relevant chapter in the GAPS book. Babies in GAPS families must not be vaccinated until they have developed strong immune systems and good physical and communication skills: this means no vaccines until the child is 4-5 years of age. Even then, if you have to vaccinate, make sure that your child is absolutely healthy and well at the time of the vaccination. Ask to see the ingredients list of the vaccine and demand that they are explained to you. Try to avoid combined vaccines, look for single alternatives. Avoid all man-made chemicals in your babys care! No personal care products, even those that are claimed to be natural. Babies do not need to be washed with any soap or shampoo. Clean warm water is all they need. Soaps wash off protective oils from the babys skin and expose it to drying out and invasion by pathogens. Use coconut oil, olive oil and your homemade yoghurt and kefir on nappy area or any dry skin. Make sure that your home is as chemical free as possible: use water and vinegar to clean your house, natural bio-degradable laundry detergents and wash your babys dishes by hand (rinsing the soap off thoroughly). In the first year of your babys life try not to re-decorate your house or buy new furniture, new kitchen, etc. These things bring a plethora of toxic chemicals into the house which may effect your babys development. Avoid taking your baby to toxic places, such as chlorinated swimming pools, shopping centres and hospitals. Do not allow anybody to smoke around your baby or use excessive amounts of perfume. Use natural bedding for your baby. Wrap your babys mattress in a plastic sheet: if urine gets into some modern mattresses (particularly an old mattress left from your previous child), it may react

with microbes and chemical ingredients in the mattress and release toxic gases (the cause of cot death!). On the whole, think what man-made chemicals, radiation or any other environmental dangers your baby may be exposed to and avoid them.

THE FULL GAPS DIET

For many GAPS patients, the diet should be followed for two years at least. The book Gut & Psychology Syndrome will provide recipes and more explanation about the diet. The best foods are eggs (if tolerated), fresh meats (not preserved), fish, shellfish, fresh vegetables and fruit, nuts and seeds, garlic and olive oil. Apart from eating vegetables cooked, it is important to have some raw vegetables with meals, as they contain vital enzymes to assist digestion of the meats. Fruit should be eaten on their own, not with meals, as they have a very different digestion pattern and can make the work harder for the stomach. Fruit should be given as a snack between meals. It is very important to have plenty of natural fats in every meal from meats, butter, ghee, coconut (if tolerated) and cold pressed olive oil. Animal fats on meats are particularly valuable. Fermented foods (sauerkraut, yogurt, and kefir) are also a very important part of this diet in addition to homemade meat or fish stock. It is recommended to take a cup of warm meat or fish stock with every meal as a drink as well as soups and stews made with the meat or fish stock. The stock, kefir and fermented vegetables will over time restore the stomach acid production, which will improve digestion.

It is best to avoid processed foods (any packet or tinned foods). They are stripped from most nutrients that were present in the fresh ingredients used for making these foods. They are a hard work for the digestive system and they damage the healthy gut flora balance. On top of that they usually contain a lot of artificial chemicals, detrimental to health, like preservatives, colorants, etc. Try to buy foods in the form that nature made them, as fresh as possible.

RECOMMENDED FOODS Almonds, including almond butter and oil Apples Apricots, fresh or dried Artichoke, French Asiago cheese Asparagus Aubergine (eggplant) Avocados, including avocado oil Bananas (ripe only with brown spots on the skin) Beans, dried white (navy), string beans and lima beans properly prepared Beef, fresh or frozen Beets or beetroot Berries, all kinds Black, white and red pepper: ground and pepper corns Black radish Blue cheese Bok Choy Brazil nuts Brick cheese

Brie cheese Broccoli Brussels sprouts Butter Cabbage Camembert cheese Canned fish in oil or water only Capers Carrots Cashew nuts, fresh only Cauliflower Cayenne pepper Celeriac Celery Cellulose in supplements Cheddar cheese Cherimoya (custard apple or sharifa) Cherries Chicken, fresh or frozen Cinnamon Citric acid Coconut, fresh or dried (shredded) without any additives Coconut milk Coconut oil Coffee, weak and freshly made, not instant Collard greens Colby cheese Courgette (zucchini) Coriander, fresh or dried Cucumber Dates, fresh or dried without any additives (not soaked in syrup) Dill, fresh or dried Duck, fresh or frozen Edam cheese Eggplant (aubergine) Eggs, fresh Filberts Fish, fresh or frozen, canned in its juice or oil Game, fresh or frozen Garlic Ghee, homemade (many store varieties contain non-allowed ingredients) Gin, occasionally Ginger root, fresh Goose, fresh or frozen Gorgonzola cheese Gouda cheese Grapefruit Grapes Haricot beans, properly prepared Havarti cheese Hazelnuts Herbal teas

Herbs, fresh or dried without additives Honey, natural Juices freshly pressed from permitted fruit and vegetables Kale Kiwi fruit Kumquats Lamb, fresh or frozen Lemons Lentils Lettuce, all kinds Lima beans (dried and fresh) Limburger cheese Limes Mangoes Meats, fresh or frozen Melons Monterey (Jack) cheese Muenster cheese Mushrooms Mustard seeds, pure powder and gourmet types without any non-allowed ingredients Nectarines Nut flour or ground nuts (usually ground blanched almonds) Nutmeg Nuts, all kinds freshly shelled, not roasted, salted or coated (any roasting must be done at home) Olive oil, virgin cold-pressed Olives preserved without sugar or any other nonallowed ingredients Onions Oranges Papayas Parmesan cheese Parsley Peaches Peanut butter, without additives Peanuts, fresh or roasted in their shells Pears Peas, dried split and fresh green Pecans Peppers (green, yellow, red, and orange) Pheasant, fresh or frozen Pickles, without sugar or any other non-allowed ingredients Pigeon, fresh or frozen Pineapples, fresh Pork, fresh or frozen Port du Salut cheese Poultry, fresh or frozen Prunes, dried without any additives or in their own juice Pumpkin

Quail, fresh or frozen Raisins Rhubarb Roquefort cheese Romano cheese Satsumas Scotch, occasionally Seaweed fresh and dried, once the Introduction Diet has been completed Shellfish, fresh or frozen Spices, single and pure without any additives Spinach Squash (summer and winter) Stilton cheese String beans Swedes Swiss cheese Tangerines Tea, weak, freshly made, not instant Tomato puree, pure without any additives apart from salt Tomato juice, without any additives apart from salt Tomatoes Turkey, fresh or frozen Turnips Ugly fruit Uncreamed cottage cheese (dry curd) Vinegar (cider or white); make sure there is no allergy Vodka, very occasionally Walnuts Watercress White navy beans, properly prepared Wine dry: red or white Yogurt, homemade Zucchini (courgette) FOODS TO AVOID Acesulphame Acidophilus milk Agar-agar Agave syrup - main carbohydrate is a complex form of fructose Algae - can aggravate an already disturbed immune system Aloe Vera - please go to "FAQs" for additional information on when it can be introduced Amaranth - is a grain substitute, contains starches Apple juice - usually has sugar added during processing Arrowroot - is a mucilaginous herb and loaded with starch Aspartame Astragalus - contains polysaccharides Baked beans

Baker's yeast - contains saccharamyces cerevisae Baking powder and raising agents of all kind - baking soda can be used for specific medical issues, please view the "FAQs" section Balsamic vinegar - most found in stores have added sugar Barley Bean flour and sprouts Bee pollen - irritating to a damaged gut Beer Bhindi or okra Bicarbonate of soda Bitter Gourd Black-eye beans Bologna Bouillon cubes or granules Brandy Buckwheat Bulgur Burdock root - contains FOS and mucilage Butter beans Buttermilk Canellini beans Canned vegetables and fruit Carob Carrageenan - is seaweed and high in polysaccharides Cellulose gum Cereals, including all breakfast cereals Cheeses, processed and cheese spreads Chestnuts and chestnut flour Chevre cheese Chewing gum - contain sugars or sugar substitutes Chick peas Chickory root - contains high amounts of FOS Chocolate Cocoa powder - please see "FAQs" for more information Coffee, instant and coffee substitutes Cooking oils Cordials Corn Cornstarch Corn syrup Cottage cheese Cottonseed Cous-cous Cream - contains lactose Cream of Tartar Cream cheese Dextrose - in commercial products it is not the pure form Drinks, soft Faba beans Feta cheese Fish, preserved, smoked, salted, breaded and canned

with sauces Flour, made out of grains FOS (fructooligosaccharides) Fructose - extracted from corn and has a mixture of other trisaccharides Fruit, canned or preserved Garbanzo beans Gjetost cheese Grains, all Gruyere cheese Ham Hot dogs Ice-cream, commercial Jams Jellies Jerusalem artichoke Ketchup, commercially available Lactose Liqueurs Margarines and butter replacements Meats, processed, preserved, smoked and salted Millet Milk from any animal, soy, rice, canned coconut milk Milk, dried Molasses Mozzarella cheese Mungbeans Neufchatel cheese Nutra-sweet (aspartame) Nuts, salted, roasted and coated Oats Okra - mucilaginous food Parsnips Pasta, of any kind Pectin Postum Potato white Potato sweet Primost cheese Quinoa - 60% starch Rice Ricotta cheese Rye Saccharin Sago Sausages, commercially available Semolina Sherry Soda soft drinks Sour cream, commercial Soy Spelt Starch Sugar or sucrose of any kind

Tapioca - starch Tea, instant Triticale Turkey loaf Vegetables, canned or preserved Wheat Wheat germ Whey, powder or liquid Yams Yogurt, commercial While this diet is very close to the SCD, there are a few changes. One important difference is that the GAPS diet removes casein in addition to lactose in the beginning stages of the diet. Baking soda is also not recommended for use in cooking. Please read the chapter "Digestive Enzymes" in the Gut and Psychology Syndrome book for additional information on baking soda. GAP dieta - dieta pentru a ajuta cu dificulti de nvare, tulburri psihice i probleme fizice, cum ar fi deficitul de autism, hiperactivitate i atenie, dislexie, dispraxie, depresie, schizofrenie, tulburare bipolara, obsesivcompulsive, tulburri de alimentaie, epilepsie i mai mult Dieta GAP se bazeaz pe SCD (Dieta carbohidrati specifice). SCD a fost inventat de ctre un renumit pediatru american Dr. Sidney Valentine Haas n prima jumtate a secolului al 20-lea.Dr. Haas si colegii sai au petrecut mai muli ani de cercetare efectele dietei asupra boala celiaca si alte tulburari digestive. Rezultatele acestei cercetri au fost publicate ntr-un manual medical de zboruri "Managementul de boala celiaca", scris de Dr. Sidney V. Haas i Merrill Haas P. n 1951. Dieta, descris n carte, a fost acceptat de comunitatea medicala din toat lumea ca un leac pentru boala celiaca si Dr. Sidney Haas V. a fost onorat pentru munca de pionierat n domeniul su de pediatrie. Din pcate, atunci cnd boala celiaca a fost definit ca o intoleranta la gluten sau enteropatie gluten, SCD au uitat ca informaii nvechite. Acesta a fost adus napoi la via de ctre Gottschall Elaine. Ca urmare a succesului de SCD cu fiica ei, Gottschall Elaine-a lungul anilor a ajutat mii de oameni, care sufer de boala Crohn, colita ulceroasa, boala celiaca, diverticulita i diferite tipuri de diaree cronic. Dar recuperrile cele mai dramatice i rapid ea raportate la copiii mici, care n afar de probleme digestive au avut anomalii grave de comportament, cum ar fi autismul, hiperactivitate i terorile nocturne. Ea a dedicat ani de cercetare n baza biochimice i biologice ale dietei i a publicat o carte, numit "Breaking cerc vicios. Intestinal Prin Dieta de sntate. " Am fost folosind SCD n clinica mea de muli ani. Avnd n acumulat o experien valoroas clinic am avut de a face ajustri mai multe n diet adecvat pentru pacienii mei cu condiiile neurologice i psihiatrice. Prin anii pacienii mei numit regimul lor alimentar - dieta golurile. Punerea n aplicare a Dieta GAP 1. Introducere Dieta 2. Dieta Full decalajelor fa de meniu tipic Unii dintre voi va folosi dieta pentru a v trata, unii dintre voi sunt prinii ncearc s ajute copilul dumneavoastr, unii vor folosi dieta pentru a ajuta la un iubit-o sau un prieten. Pentru a acoperi toate aceste cazuri, eu folosesc termenul "dumneavoastr pacient" n text. Introducere Dieta V recomandm ca cei mai multi pacienti GAP urmai Dieta Introducere nainte de a merge n dieta completa golurile. n funcie de severitatea de starea pacientului, el sau ea poate deplasa prin acest program la fel de repede sau la fel de lent ca a lui / starea ei va permite: de exemplu, putei muta prin prima etap n una sau dou zile i apoi cheltui mai mult pe al doilea etap. n urma Dieta Introducere n ntregime este esenial pentru persoanele cu simptome digestive grave: diaree, dureri abdominale, balonare, unele cazuri de constipatie, etc Aceasta dieta va reduce simptomele rapid i de a iniia procesul de vindecare in sistemul digestiv. Chiar i pentru oamenii sntoi, dac dumneavoastr sau

copilul dumneavoastr devine un "bug burt" sau orice alt form de diaree, ca urmare a Introducere Dieta pentru cateva zile va clar simptomele rapid i permanent, de obicei, fr a avea nevoie de medicaie. n cazurile de constipatie ncpnate, s introduc sucuri proaspt presat mai devreme in dieta, de la etapa 2: ncepe de la lucru suc de morcov prima ora a diminetii si sa ia uleiul de ficat de cod, n acelai timp. Sucul va stimula productia de bila ca multe cazuri de constipaie persistente sunt cauzate de productia de bila sraci. Atunci cnd nu este suficient de bila, grasimile din produsele alimentare nu se digera bine, n schimb, ei reacioneaz cu srurile i spun forma in intestin, care cauzeaz constipaie. Eliminarea produselor lactate pot contribui, de asemenea. Persoanele cu alergii alimentare i intolerane ar trebui s treac prin Dieta Introducere n scopul de a vindeca i tampila mucoasei intestinale lor. Motivul pentru alergii i intolerane alimentare este aa-numitul "intestin permeabil", atunci cnd mucoasei intestinale este afectat de flora anormale micro. Produsele alimentare nu primesc ansa de a fi digerat n mod corespunztor nainte de a ajunge absorbit prin intermediul acestui zid deteriorate i pot determina sistemul imunitar sa reactioneze la ele. Muli oameni ncearc s identifice, pe care alimentele le reacioneaz la. Cu toate acestea, cu peretele intestinal deteriorate acestea sunt susceptibile de a absorbi cele mai multe de produse alimentare lor partial digerate, ceea ce poate provoca o reacie imediat sau o reacie ntrziat (o zi, cateva zile sau chiar cteva sptmni mai trziu). Deoarece aceste reacii se suprapun unele cu altele, niciodata nu poti fi sigur c exact ceea ce se reacioneaz la n orice zi. Testarea pentru alergii alimentare este de notorietate incredere: dac cineva a avut suficiente resurse pentru a testa dou ori pe zi timp de dou sptmni, ei vor gsi c acestea sunt "alergic" la tot ceea ce mnnc. Atta timp ct peretele intestinal este deteriorat i rmne deteriorate, avei posibilitatea s fi jonglezi dieta ta pentru totdeauna eliminarea diferite produse alimentare i nu ajunge oriunde. Din experiena mea clinic cel mai bine este s se concentreze pe vindecarea peretele intestinal cu Dieta Introducere. Odat ce peretele intestinal este vindecat, produsele alimentare vor fi digerat n mod corespunztor nainte de a fi absorbite, ceea ce va elimina cele mai multe alergii i intolerane alimentare. Cei care nu au probleme digestive grave i intolerane alimentare pot deplasa prin dieta Introducere destul de repede. Cu toate acestea, v rugm s nu fi tentat s srii Dieta Introducere i merge direct n dieta completa lacunele, deoarece Dieta Introducere va da pacientul dvs. cea mai buna sansa pentru a optimiza procesul de vindecare n intestin i restul corpului. Vd cazurile n care omiterea Dieta Introducere duce la probleme pe termen lung persistent, dificil de abordat. Dac ai decis s mearg direct n dieta completa lacunele ine cont de faptul c aproximativ 85% din tot ceea ce pacientul mananca de zi cu zi ar trebui s fie fcut din carne, peste, oua, lactate fermentate si legume (unele bine fierte, unele fermentate i unele prime). Coacerea i fructele trebuie s fie inut departe de dieta pentru cteva sptmni, i apoi s se limiteze la gustarile dintre mese i nu ar trebui s nlocuiasc mesele principale. Stoc carne casa, supe, tocane i grsimi naturale nu sunt optionale - acestea ar trebui s fie capse pacientului dumneavoastr. ncepei ziua cu o ceac de ap nc minerale sau filtrate. Da pacientul dvs. probiotice.Asigurai-v c apa este calda sau la temperatura camerei, nu rece, la fel de rece se va agrava starea lui sau a ei. Numai produsele alimentare enumerate sunt permise: tu pacientul nu trebuie s aib nimic altceva. La prima etap, simptomele cele mai drastice de dureri abdominale, diaree i constipaie vor disparea rapid. Dac, atunci cnd introduce un aliment nou, pacientul se ntoarce diaree, durere sau orice alte simptome digestive, atunci el / ea nu este gata pentru ca alimentele s fie introdus. Ateptai pentru o sptmn i s ncercai din nou. Dac bnuii c exist o alergie real (care pot fi periculoase) pentru orice produs alimentar special, nainte de a introduce o fac test de sensibilitate. Ia-o pictur de alimentare n cauz (n cazul n care produsul alimentar este solida, mash i se amestec cu un pic de ap) i punei-l pe interiorul ncheieturii minii a pacientului. F-o la culcare. S pictur se usuce pe piele, apoi lasa pacientul sa mearga la culcare. n dimineaa a verifica la faa locului: dac exist o reacie furioas rou, apoi a evita ca produsele alimentare pentru cteva sptmni, i apoi ncercai din nou. Dac nu exist nici o reacie, atunci du-te nainte i se introduce treptat, incepand de la o cantitate mic. Prima etap: carne de casa sau de pete. Stocurilor de carne i pete furnizeze blocuri de constructii pentru celulele cretere rapid a mucoasei intestinale i au un efect calmant asupra toate zonele de inflamatie in intestin. Acesta este motivul pentru care ajuta digestia si au fost cunoscute de secole ca vindecarea remedii populare pentru tractul digestiv. Nu utilizai granule disponibile n comer sau cuburi supa de stoc lingouri, ele sunt foarte procesate i sunt pline de ingrediente duntoare. Supa de pui este deosebit de delicat pe stomac

si este foarte bun pentru a ncepe de la. Pentru a face stoc de carne bine ai nevoie de articulatii, oase, o bucat de carne cu os, un pui ntreg, mruntaie de pui, de gsc sau ra, porumbei ntregi, fazani sau alte tipuri de carne ieftina. Este esenial s se utilizeze oaselor i articulaiilor, deoarece ofer substanele de vindecare, nu att de mult carne musculare. Cerei mcelar s taie n jumtate din oase mari tubulare, astfel nct s putei obine din mduva osoas din ele dup gtit. Puneti oasele, articulatiile si carnea intr-o tigaie mare si umple-l cu ap, se adaug sare naturale, neprocesate pe gustul dumneavoastra, la nceputul de gtit i de aproximativ o lingurita de piper negru, aproximativ zdrobit. Se aduce la fierbere, se acoper i se fierbe la foc mic pentru 2,5 - 3 ore.Putei face stoc de pete n acelai mod cu ajutorul unui pete ntreg sau aripioare de pete, oase i capete. Dup preparare ia oase i carne afar i sita stocul pentru a elimina oasele mici si bataturi piper. Benzi de pe toate esuturile moi din oasele cat de bine cum putei s adugai mai trziu la supe sau ncuraja pacientul sa manance toate esuturile moi de pe oase.Extras din mduva osoas din oase mari tubulare n timp ce acestea sunt inca calde: pentru a face acest bang osul pe o placa de lemn gros de tocare. esuturile gelatinoase moi din jurul oasele i mduva osoas ofer unele dintre cele mai bune remedii pentru vindecarea mucoasei intestinale i a sistemului imunitar; pacientul are nevoie pentru a le consuma la fiecare masa. Scoatei toate esuturile moi din oase de pete i de cap i de rezerv pentru adugarea la supe mai trziu. Stocul de carne sau pete va pstra bine n frigider pentru cel puin 7 zile sau poate fi congelat. Pstrai oferindu-v vnzare pacient carne cald ca o butur toat ziua la mas i ntre mese. Nu utilizai cu microunde pentru nclzirea stoc, utilizeaz aragaz convenionale (microunde distruge produse alimentare). Este foarte important pentru pacient s consume toat grsimea n stoc i pe oase ca aceste grsimi sunt eseniale pentru procesul de vindecare. Adaug unele alimente probiotice in fiecare ceac de stoc (mai multe detalii despre introducerea de alimente probiotice urma). Sup cu carne casa dumneavoastr de cas sau de pete. V rugm s consultai pentru unele idei reteta in sectiunea reteta. Aici vom trece prin unele detalii, specifice pentru Dieta Introducere. Aduce unele din stocul de carne la fiert, se adauga legumele tiate felii sau: ceapa, morcovi, broccoli, praz, conopid, dovlecei, mduv, suc de fructe, dovleac, etc i se fierbe timp de 25-35 minute. Putei alege orice combinaie de legume disponibile evita cele foarte fibroase, cum ar fi toate soiurile de varza si telina. Toate prile n special de legume fibroase trebuie s fie eliminate, cum ar fi piele i semine pe dovleci, dovleceii i nectar, stocul de broccoli i conopid, precum i orice alte pri care arata prea fibroase. Gatiti legumele bine, astfel nct acestea sunt foarte moi. Cnd legumele sunt bine fierte, se adaug 1-2 linguri de usturoi tocat, se aduce la fierbere i se transforma caldura oprit. Dai pacientului aceast sup cu mduva osoas i tipuri de carne i alte esuturi moi, pe care ai tiat oase. Putei amesteca supa cu ajutorul unui blender supa sau a servi ca este. Adaug unele alimente probiotice in fiecare castron de supa (detalii despre introducerea unor alimente probiotice urma). Pacientul ar trebui sa manance aceste supe cu carne fiart i a altor esuturi moi de pe oase la fel de des ca el / ea vrea sa toat ziua. Alimentele probiotice sunt esenial s se introduc chiar de la nceput. Acestea pot fi produse lactate - pe baza de legume sau - pe baza. Pentru a evita orice reacii introduce alimentele probiotice treptat, incepand de la 1-2 lingurite pe zi timp de 2-5 zile, apoi 3-4 lingurite pe zi timp de 2-5 zile i aa mai departe pn cnd avei posibilitatea s adugai cateva lingurite de alimente probiotice n fiecare ceac de stoc carne i fiecare castron de supa. ncepei s adugai sucul de varza dvs. de cas, legume fermentate sau amestec de legume (v rugm s cutai n seciunea de reteta) n cani de supa de carne (nu se adaug legumele s-au nc, astfel cum acestea sunt prea fibroase). Aceste sucuri vor ajuta pentru a restabili normale de producie de acid gastric. Asiguraiv c produsele alimentare nu este prea cald, atunci cnd adugarea alimente probiotice, cum cldura s-ar distruge bacteriile probiotice benefice. Din experiena mea un procent mare de lacune oameni pot tolera bine fermentat zer de cas i iaurtul chiar de la nceput. Cu toate acestea, unele nu se poate. Deci, nainte de introducerea produselor lactate, nu test de sensibilitate. Dac nu exist nici o reactie la testul de sensibilitate, apoi ncercai s introduc unele zer din care picur iaurt dvs. de cas (care picur va elimina mai multe proteine de lapte): ncepe de la 1 lingurita de zer adugate la supa de carne sau de stoc. Dup 3-5 zile la data de 1 lingurita de zer pe zi, cretere de pn la 2 lingurite pe zi, i aa mai departe, pn cnd pacientul este avnd o ceac de zer pe zi n timpul meselor. La aceast etap ncercai s adugai 1 linguri pe zi de iaurt de cas (fr picur), crescnd treptat cantitatea de zi cu zi. Dup introducerea chefir iaurt de cas. Chefir, lapte acru este mult mai agresiva decat iaurt si creeaza de obicei un mai pronunat "die-off reacie". De aceea, V recomandm introducerea de iaurt nainte de a ncepe pe chefir. Dac pacientul a avut

nici o reacie la iaurt, atunci ai putea fi n msur s introduc chefir aproape de la nceput. Pentru cei care reacioneaz n mod clar la lactate, v rugm s se uite la p. 95, n cartea mea. Ceaiul de ghimbir, menta sau ceai de musetel cu putina miere ntre mese. Cei mai muli oameni tiu cum s fac menta sau musetel ceai. Pentru a face ceai de ghimbir, grtar unele radacina de ghimbir proaspat (aproximativ o lingurita) in ceainicul dvs. i se toarn nite ap clocotit peste el, se acoper i se las timp de 3 - 5 min. Se toarn printr-o sit mici. n cazuri extreme, de diaree apoasa profuze exclude legume. S v butur vnzare pacient carne cald cu alimente probiotice (preferabil zer sau iaurt), mananca bine gtite carne gelatinoas (pe care le-ai fcut cu stocul) i luai n considerare adugarea glbenuuri de ou crud treptat. Nu introduce legumele pn cnd diareea ncepe a se stabili. n cazul n care peretele intestinal este sever inflamate, nici o cantitate de fibre poate fi tolerat. Acesta este motivul pentru care nu se grbesc s introduc legume (chiar foarte bine fierte). A doua etap: Pstrai oferindu pacientul dumneavoastra supe cu mduva osoas, carne sau pete fiert i alte esuturi moi de pe oase (n special piese gelatinoase i grai). El sau ea ar trebui s in bea stocurilor de carne i ceai de ghimbir. Pstrai adugarea unor alimente probiotice in fiecare ceac de stoc carne i fiecare bol de supa: sucuri din varz acr, sucuri din legume fermentate sau mixt vegetale, i / sau zer de cas / iaurt. Adugai glbenuurile de prime ecologice de ou. Este cel mai bun este de a avea glbenuuri de ou crud adugate la fiecare castron de sup i fiecare ceac de stoc carne.Pornii de la 1 galbenus de ou pe zi i, treptat, crete pn la pacientul dvs. are un glbenu de ou cu fiecare bol de supa. Atunci cnd glbenuurile de ou sunt bine tolerate aduga ou fierte moi la supe (albi fierte i glbenuuri nc abundent). Dac avei orice preocupri cu privire la alergie la ou, face primul test de sensibilitate. Nu este nevoie de a limita numrul de glbenuuri de ou pe zi, deoarece absoarbe foarte repede, aproape fr a fi nevoie de digestie si va oferi pacientului cu nutriie minunate i cea mai mare nevoie. Ia ou de la sursa de ncredere: gama proaspete, libere i organice. Adugai tocane i caserole fcut cu carne i legume. Evitai condimente, n acest stadiu, doar fac tocan cu ierburi proaspete i sare (cutai o reet de Caserola italiene n seciunea de reteta). Coninutul de grsime din aceste mese trebuie s fie destul de ridicat: mai multe grasimi animale proaspt pacientul consum, cu atat mai repede el sau ea se va recupera.Adaug unele alimente probiotice in fiecare portie. Majorarea de zi cu zi de iaurt de cas sau chefir, dac este introdus. Cresc cantitatea de suc de varza, legume fermentate sau mixt de legume. Introducerea de pete fermentate, pornind de la o singur pies pe zi i, treptat, n cretere.Uita-te pentru reete n seciunea reteta. Introducerea ghee casa, incepand de la 1 lingurita pe zi i, treptat, n cretere. A treia etap: Carry privind cu produsele alimentare anterioare. Adauga avocado copt piure n supe, incepand de la 1-3 lingurite i creterea treptat cantitatea. Adugai clatite, plecand de la una clatita o zi i creterea treptat cantitatea. Asigurai aceste clatite cu trei componente: 1) unt de piuli organice (migdale, nuci, arahide, etc); 2) ou, 3) o bucat de tartacute proaspete, mduv sau dovlecel (cojit, de-semine i bine amestecate ntr-un aliment procesor). Uor fry clatite mici subire, prin utilizarea ghee, de gsc sau de grsime grsime ra, asigurai-v c nu le arde. uor ou prjite sau omleta cu o multime de ghee, grsime de gsc sau de ra grsime.Serveste-l cu avocado (dac bine tolerat) i legume fierte. Pregatite ceapa este deosebit de bun pentru sistemul digestiv i a sistemului imunitar: se topesc 3 linguri de grsime ra sau ghee in tigaie, se adaug felii de ceapa mare alba, se acoper i se gatiti pentru 20-30 minute la foc mic pn la dulce moale, i translucide. Introducerea varz acr i legume fermentate (pacientul dvs. a fost but sucuri de la ei pentru o perioada de timp acum). Pornire de la o cantitate mic, crescnd treptat la 1-2 linguri de varz acr sau legume fermentate pe fiecare mas. A patra etap: Carry privind cu produsele alimentare anterioare. Se adaug treptat carne preparate prin prjire i grill-ul (dar nu la grtar sau prjit nc). Evitai bii, care sunt arse sau prea maro. S pacientul sa manance carne cu legume fierte i varz acr (sau alte legume fermentate). Start adugarea de ulei presat la rece de msline la mese, pornind de la cteva picturi la fiecare mas i creterea treptat cantitatea de 1-2 linguri pe mas.

Introducerea sucuri proaspt stoarse, pornind de la o linguri de suc de morcov cteva.Asigurai-v c sucul este clar, se strecoara bine. S pacientul dumneavoastr, bea ncet sau diluat cu ap cald sau amestecat cu unele iaurt de cas. Dac este bine tolerat crete treptat la o cana pe zi. Atunci cnd o ceac plin de suc de morcovi este bine tolerat ncercai s adugai s-l suc de frunze de menta elin, salat verde i proaspt. Pacientul dvs. ar trebui s bea sucul pe stomacul gol, astfel nct primul lucru n dimineaa i dupamiaz de mijloc sunt vremuri bune. ncercai s coace paine cu migdale sol sau orice alte fructe cu coaj lemnoas i de la sol semine n fin. Reteta (v rugm s cutai n seciunea de reteta) necesit doar patru ingrediente: 1) fin de piuli; 2) ou; 3) bucat de suc de fructe proaspete de iarn, de mduv sau dovlecel (cojit, de-semine i tiate fin); 4) unele naturale grsime (ghee, unt, grsime de gsc sau ra) si putina sare dupa gust. Pacientului ar trebui s nceap de la o mic bucat de pine pe zi i de a crete treptat cantitatea. A cincea etap: Dac toate alimentele anterioare sunt bine tolerate ncercai s adugai mere fierte ca un pur de mere: coaja de mere i de o maturitate de baz i de gtit tocan-le cu un pic de ap pn se nmoaie. Atunci cnd adugai fierte unele ghee la aceasta, i must cu o main de tocat cartofi. Dac ghee nu a fost introdus aduga nc ra sau gsc grsime. Porneasc de la o linguri cateva pe zi. Uita-te pentru orice reacie. Dac nu este nici unul creste treptat cantitatea. Adauga legume crude incepand de la pri moi de salata verde si castravete decojit. Uita-te la scaun pacientului dumneavoastr. Din nou, ncepe de la o cantitate mic i, treptat, crete dac este bine tolerat. Dup aceste dou legumele sunt bine tolerate adauga treptat alte legume crude: morcovi, rosii, ceapa, varza, etc n cazul n care sucul obinut din morcov, telina, salata verde si menta este bine tolerat, ncepe s-l adugai fructe: mere, ananas i mango. Evitai citrice n acest stadiu. A asea etap: Dac toate alimentele introduse sunt bine tolerate ncercai unele marul prime. Introduc treptat fructe i miere mai mult. Introducerea gradual coacerea prjiturilor i alte lucruri dulci permise cu privire la dieta.Utilizai fructe uscate ca un ndulcitor n coacere. Dup cum am menionat mai nainte, pacientul poate fi capabil s se deplaseze prin Dieta Introducere mai repede sau mai lent, n funcie de schimbrile scaun: s nceputul diaree de compensare nainte de a trece la urmtoarea etap. Este posibil s avei de a introduce unele alimente mai trziu dect n acest program, n funcie de ei / lui sensibilitile. Asigurai-v c purtai pe cu supe si stocul de carne dup ce pacientul a completat Dieta Introducere cel puin o dat pe zi. Dup ce Introducere Dieta este finalizat i atunci cnd pacientul are mai mult sau mai puin scaune normale muta in dieta completa golurile. Full GAP Dieta Pacientul are nevoie de dvs. pentru a efectua pe evitarea complet tipuri de amidon i zahr de cel puin doi ani. Aceasta inseamna ca evita toate boabe, zahr, cartofi, pstrnac, cartofi, cartofi dulci i ceva fcut din ele. Fin n gtit i de copt poate fi nlocuit cu migdale la sol (sau orice alte fructe cu coaj lemnoas sau floarea-soarelui sau din semine de dovleac la sol n fin). n aproximativ 1 - 1,5 ani ai putea fi n msur s introduc cartofi noi, fermentate hrisca, mei i quinoa, pornind de la sume foarte mici i respectarea orice reacie. De gru, zahr, produse alimentare prelucrate i toi aditivii vor trebui s fie din dieta pentru mai mult timp. Crete ncet sumele de alimente fermentate. Putei ferment legume, fructe, lapte i pete (v rugm s cutai n seciunea de reteta). Mi-ar recomanda, de asemenea, citind o carte minunat de Sally Fallon "Traditii nutritiva", acesta v va oferi o multime de retete bune.Consumul de alimente fermentate, cu fiecare masa va ajuta pacientul dvs. pentru a digera masa fara a folosi suplimente de enzime digestive. Asigurai-v c pentru a introduce toate alimentele noi fermentate in dieta foarte treptat, incepand de la 1-2 lingurite pe zi. Cele mai bune alimente pentru persoana lacune sunt ou, carne i pete (cumprat stare proaspt sau congelat, nu afumate sau conservate, i gtite la domiciliu), scoici, fructe si legume proaspete, nuci si seminte, usturoi si ulei de masline. Precum i consumul de legume fierte, este important s le prime sub form de salate i bastoane. n aceast form ele vor oferi pacientului cu enzime valoroase i substane detoxifiant, care va ajuta la digestia carne. Fructe crude ar trebui s fie consumate pe cont propriu, nu n timpul meselor, deoarece acestea au un model de digestie foarte diferite i pot face mai greu de lucru pentru

stomac. n acest stadiu lasa pacientul dvs. pentru a avea fructe ca o gustare intre mese. Amintii-v, c aproximativ 85% din tot ceea ce pacientul mananca pe o baz de zi cu zi ar trebui s fie srate - realizate din carne, pete, ou, legume i grsimi naturale. Coacere dulci i fructe ar trebui s fie gustri ntre mese in cantitati limitate. Este foarte important pentru o persoan GAP a avea o multime de grasimi naturale n fiecare masa de la carne, unt, ghee, nuca de cocos si ulei de presat la rece de msline. Coninutul de grsime de mas va reglementa nivelul de zahar din sange si poftele de control pentru carbohidrati. n cazul n care pacientul primete un bug burt sau orice alt form de diaree a reveni la dieta bogata in fibre redus pentru cateva zile: elimina toate nuci, legume crude si fructe crude din dieta, du-te napoi la carne fierte n ap i vnzare de carne, pete, ou, lactate fermentate si legume fierte (jupuite, de-semine i bine gtite cu carne de supe si tocanite) pn la diaree complet curata. Dup ederea scaune normale timp de o sptmn s introduc legume crude, incet, una la un moment dat i pornind de la sume mici. Cnd legumele sunt introduse, ncearc s introduc nuci, semine i fructe treptat. Este important pentru pacient decalajelor fa de soldul mese, astfel nct pH-ul corpului lui sau a ei rmne normal. Toate alimente bogate in proteine, cum ar fi carnea, pestele, ouale si branza lasa o cenusa de acid n organism, care poate agrava starea lui sau a ei. Legumele sunt alcalinizante, astfel nct avei nevoie pentru a combina carne, pete i ou cu o cantitate buna de legume fierte si / sau prime. Fructe crude, legume si verdeturi au capacitatea de deosebit de puternic alcalinizante. Oet de mere este foarte alcalinizeaz, este bine s-l aib n fiecare zi: doar adugai o linguri de oet de cidru de mere in fiecare pahar de apa buturile pacient.Apa calda cu otet de cidru de mere va face un excelent nclzire i butur alcalinizante.Alimentele fermentate sunt, de asemenea, alcalinizante. Este foarte important sa se evite alimentele procesate (orice pachet sau conserve din alimente). Acestea sunt dezbrcat de cele mai multe substane nutritive care au fost prezente n ingredientele proaspete folosite pentru efectuarea acestor alimente. Ele sunt o munc grea pentru sistemul digestiv si daune sntoi echilibrul florei intestinale. La nceput de faptul c acestea conin, de obicei, o mulime de substane chimice artificiale, duntoare sntii, cum ar fi conservani, colorani, E-uri, etc ncercai s cumprai produse alimentare n forma n care natura le-a fcut, la fel de proaspt ca posibil. Nu folositi un cuptor cu microunde, deoarece distruge alimente. Cook si cald mncare folosind cuptor convenional i aragaz. Alimente pentru a evita: Zahr i ceva pe care le conine. Melasa, sirop de arar, sirop de porumb, sirop de orice alte. Aspartamul n orice form, este o neurotoxina puternic (toxina creierului). Dulciuri, prjituri, biscuii, ciocolat, ghea - creme. Toate buturile alcoolice. Un adult poate avea vin de calitate bun cu berea mese ocazional, dar nu sau buturi spirtoase. conserve de legume si alimente prelucrate, citii ntotdeauna eticheta ingredientele, pzete-te de zahr, lactoz, maltoz, amidon, fin de porumb, conservanti, arome, culori, drojdie.Acesta este cel mai bine s nu cumpere alimentele procesate, la toate. Cereale: orez, porumb, secar, ovz, gru i nimic din faina de grau (paine, paste, biscuii, prjituri i ceva de la brutrie, nimic cu aluat sau pesmet), hric, quinoa, mei, cus-cus, alac,gris, tapioca, etc Dup aproximativ 1 - 1,5 ani ai putea fi n msur s re-introduce lent hrisca, mei i quinoa (fermentat pentru a ncepe cu), dar nu gru, secar sau orez. Cereale pentru micul dejun sunt prelucrate extrem de produse cu practic nici o valoare nutritiva, ele sunt pline de zahr, sare, acizi grai trans i alte substane nocive. Acestea trebuie s fie din dieta pentru totdeauna. legume bogate in amidon si ceva fcut din ele: cartofi, pstrnac, cartofi, napi si cartofi dulci.n aproximativ 1 - 1,5 ani ai putea fi n msur s introduc cartofi noi. Laptele ar trebui s fie n aceast etap. Cu toate acestea, GAP persoan poate avea acrit de produse lactate, cum ar fi branza tare naturale, vii iaurt natural i kefirul, crme n stare proaspt sau acrit smntn, unt i ghee. Exist multe substane n lapte, care ar putea cauza probleme, cum ar fi zahr lactoza din lapte, cazeina, complexele imune, etc Unt produse lactate nu conin lactoz i sunt pre-digerate de microbi fermentare, ceea ce face produse din lapte fermentat foarte usor de Digest pentru noi. Mi-ar recomanda folosirea numai produsele lactate ecologice i a le aplica o la un moment dat, pornind de la sume mici. Dac

nu au reuit s introduc orice lactate n dieta Introducere, atunci v rugm s se uite la pagina 95, n carte lacune, se va explica modul n care s introduc produse lactate n condiii de siguran. Dac ai introdus de cas iaurt, chefir i ghee, ca parte a dietei Introducere, apoi introduce treptat smntn fermentate i unt. n cazul n care este bine tolerat ncercai brnzeturile naturale mature. Este posibil s dorii s ncercai de capr sau a produselor din lapte de oaie mai nti ca ele sunt adesea mai bine tolerat de ctre popor lacunele, dect de vac. n aproximativ 1,5 -2,5 ani i atunci cnd toate produsele lactate fermentate sunt introduse, pacientul poate fi capabil de a bea lapte nepasteurizat prime ecologice. Introducerea-l treptat, incepand de la 1-2 lingurite pe zi. O persoan GAP nu trebuie s aib lapte pasteurizat! Sucurile de fructe n afar de proaspt presat. Din pcate, sucurile de fructe (nu proaspat presat de ctre dvs.) sunt o surs de zaharuri prelucrate i poate s conin o mulime de ciuperci si mucegaiuri n ele, pe care pacientul dvs. s-ar putea reaciona la GAP. Fasole i impulsuri sunt, n general, greu de digerat. Cele dou soiuri de care pacientul poate avea sunt de culoare alb (Navy) fasole, de asemenea, numit fasole fasole verde, fermentat i gtite acas, i fasole verde proaspt. Fasole disponibile n comer au copt aproape 40% zahr i ar trebui evitat. Putei s v face propriul fasole coapt la domiciliu (v rugm, cutai n seciunea de reteta). Cafeaua este un iritant puternic pentru tractul digestiv, ncercai s-l evite. Ceai puternic nu este recomandabil nici. Ceaiuri din plante naturale (nr arome adugate) i ceai de ghimbir sunt bine. Ceaiul de ghimbir este un remediu bine-cunoscut populare pentru probleme digestive. Bauturi nealcolizate nu sunt permise, la toate, ele sunt pline de produse chimice de zahr i diferite, care sunt foarte duntoare pentru oameni golurile. Orice cu culori, conservanti, arome si alte chimicale. soia i nimic fcut din ea. Aceasta interfereaza cu functia glandei tiroide in organism si afecteaza negativ echilibrul hormonal, deoarece conine estrogen - cum ar fi compui. Este important s se evite toate oestogens sintetice, cum ar fi de soia, pilula contraceptiva, multe alte medicamente, produse chimice domestice de curare, detergeni pentru rufe, produse de toalet, etc Alimente recomandate: Vand carne proaspete sau congelate, pete i crustacee. Asigurai-v c acestea nu sunt afumate, srate sau conservate n orice alt mod. Pacientul dvs. trebuie s aib carne gelatinoas n fiecare zi (n jurul valorii de carne oase i articulaii, piele i carne maro pe psrile de curte). Este important pentru el sau ea pentru a avea toate grasimile de pe carne, consumul de carne macr musculare nu va fi bun pentru spaii. ficat si alte organe ar trebui s fie consumate n mod regulat. Ele pot fi gtite orice mod dorii.Este foarte hrnitoare i este cel mai bun remediu pentru multe deficiene nutriionale. Oua - de ou este cel mai bun consumate crude, alb ar trebui s fie uor fierte, ca de exemplu n ou fierte moi sau prajite. Asigurai-v c ai gsi ou de bun calitate, n aer liber oule ecologice sunt cele mai bune. Pacientul dvs. trebuie s aib minim 2-3 oua pe zi, deoarece acestea sunt deosebit de bune pentru restabilirea functiilor neurologice. Legume proaspete - toate tipurile de legume sunt recomandate, n afar de legume bogate in amidon, cum ar fi cartofi, pstrnac, cartofi dulci, anghinare de Ierusalim i de igname. Putei gti legume la abur ele, fierberea, prjirea, grill-ul sau se amestec-prjire. Este deosebit de bine sa le mananci ca o supa sau o friptura de cas, cu o multime de usturoi, adaug la sfritul de a gati. Pacientul dvs. trebuie s aib o multime de legume fierte cu fiecare masa, astfel cum acestea sunt mai bine digerate decat legume crude si sunt mult mai hrnitoare. Este de asemenea important de a avea fermentate si legume crude, cu fiecare masa ntr-o form de salate cu ulei de masline si suc proaspat de lamaie sau ca o gustare. Legume crude i fermentate vor ajuta la digestia proteinelor i detoxifiere. Totui, dac pacientul devine diaree gti apoi toate legumele pn la diaree curata. Fructe proaspete. Este important ca fructele trebuie s fie coapte. Dup terminarea dietei Introducere introduce locale fructe de sezon coapte treptat. n acest stadiu ncepe ziua pacientului de la un pic de fructe i ofer unele fructe intre mese. El sau ea nu ar trebui s aib fructe n cazul n care exist este diareea. n cazul n care el are diaree eliminate sau ea poate porni de la avnd n fructe fierte (decojite, de-semine i bine gtite cu o bucat bun de unt, ulei de nuc de cocos sau de ghee) i apoi prime, a introdus ncet. Avocado este un fruct minunat nutritive. Asigurai-v c este copt i se servete cu carne, pete, crustacee i salate. Untul este mai bun dect orice nlocuitori de aa-numitele sntos. Putei gti cu ea sau adugai-l n

mncruri gata. Untul ar trebui s fie cumprate ecologice i nesrat, deoarece neecologice untul conine o mulime de pesticide si antibiotice, care consum vaci. Presat la rece ulei de msline virgin este foarte bun pentru pacientul tu, v folosi n salate i mncruri gata generozitate. Nu este o idee bun s gtesc cu ulei de msline, deoarece i schimb structura sa chimic atunci cnd este nclzit. Prjire se realizeaz cel mai bine cu grsimi animale: carne de porc se scurge, untur, grsime miel, gsc grsime, grsime de ra, ghee i unt. Ulei de nuc de cocos i ulei de palmier, sunt doua uleiuri de plante, foarte bun pentru a folosi pentru gtit. Aceste grasimi nu modific structura lor in timpul gatitului. Ele pot fi chiar re-utilizat. Colecta grsimi propria carne dup prjire. Evitati toate uleiurile vegetale comune gatit, margarina i alte grsimi prelucrate: ele sunt foarte nocive pentru sntate. C timp de 3-24 ore (pstrai verificndu-le s ia fructe cu coaj lemnoas diferite de timp diferite sa se usuce). Pacientul poate mnca, de asemenea, nuci i semine imediat dup nmuiere fara uscare ele. Odata ce acestea sunt uscate pstrai-le ntr-un container etan sau sigilate bine punga de plastic. Ei devin crocante i de frumos i de a face un aliment excelent gustare, mpreun cu fructe uscate. Putei macina nuci i semine (floarea soarelui si dovleac), n coerena fin pentru a face pine, cltite i chiar prjituri acas. Cartea mea v va oferi cu reete. . Nucile si semintele sunt o sursa minunata de substante nutritive foarte bune.Migdale sau fin de migdale sol este disponibil n magazinele alimentare de sntate Fructe cu coaj lemnoas ar trebui s fie cumprate doar decojite - srai, prjit, acoperite sau prelucrate n orice alt mod. Astfel, ei sunt o sursa excelenta de acizi grai eseniali i multe substane nutritive. Cu toate acestea, nucile si semintele contin inhibitori ai enzimei, care poate le fac dificil de digerat pentru unii oameni. Dac v simii c este o problem pentru pacient, ct mai curnd l-ai cumprat fructe cu coaj lemnoas pentru a elimina inhibitorii enzimei ncercai s facei urmtoarele: impregnare nuci n apa sarata peste noapte (1 lingura de sare de mare pe litru de ap), n dimineaa lescurgere, se spal de sare de pe uscat i n cuptor, la temperatura de 50 n cazul n care copilul dumneavoastr ar dori s aib un lapte ca butur, nuci / semine de lapte pot nlocui toate celelalte lapte n timp ce sunt introducerea progresiv a produselor lactate. Avei posibilitatea s utilizai migdale, seminte de floarea soarelui, seminte de susan si nuci de pin pentru a face lapte. Migdale blanched face cel mai bun lapte. Avei posibilitatea s adugai o lingurita de seminte de in pentru a face lapte mai gros. Bucurai-v o ceac de migdale in apa timp de 12 - 24 de ore, scurgeti. Amestecati intr-un procesor de alimentare cu ap: pentru 1 ceasca de nuci / seminte adauga 1-2 cesti de apa. Un storctor de fructe bun se va prbui nuci / seminte de bine, a face o pasta, pe care v-ar amestec cu ap. Se amestec bine si se strecoara prin tifon sau o strecuratoare amend i le-ai luat lapte. Putei aduga unele date sau stafide inmuiate, atunci cnd amestecare, acestea vor face laptele dulce. Dac gsii c laptele este prea bogat, trebuie doar s adugai mai mult ap. Putei aduga unele de suc proaspat stors de mere sau suc de morcov n el pentru a face o butur foarte gustoasa si hranitoare pentru copilul dumneavoastr. Avei posibilitatea s "lapte" acelai pahar de migdale de cateva ori. Pstreaz doar pasta acoperite cu ap din frigider. Putei face, de asemenea, lapte de cocos. Se aduce la fierbere (dar nu se fierbe) 1 can de nuc de cocos uscate neindulcit mrunit i 1 ceac de ap. Raceasca si se amesteca bine n procesorul de alimente. Strecurati prin tifon sau o strecurtoare fin. Este mai bine pentru a nlocui sarea de masa din dieta pacientului cu sare neprelucrate. Sare, care este vndut n magazine au fost prelucrate pentru a elimina toate mineralele naturale, n afar de NaCl. Organismul uman are nevoie de toate aceste minerale, de aceea noi trebuie s consume sare naturale neprelucrate. Avei posibilitatea s obinei foarte bun calitate sare de mare, numit Celtic sare sau cu un cristal de sare din Himalaya. Usturoiul este foarte important sa mananci in fiecare zi. Aceasta va ajuta la normalizarea florei intestinale pacientului dumneavoastr i de a stimula sistemul imunitar. Este important ca aceasta s fie crud cu carne fierte sau ca o parte a mesei. De lucru privind utilizarea unei tot capul de usturoi n fiecare zi (nu doar cativa catei). Miere neprelucrat este permis numai ndulcitor (n coacere este mai bine s utilizai fructe uscate ca un ndulcitor). Mierea produsa la nivel local este, de obicei cea mai de incredere. Pentru o list alfabetic complet a produselor alimentare, pentru a evita i a recomandat alimente, v rugm s cutai n cartea golurile.

Un exemplu tipic meniu: ncepei ziua cu un pahar de ap mineral sau nc filtrate cu o felie de lamaie. Acesta poate fi cald sau rece de preferina personal. Au o jumatate de cana de iaurt de cas sau chefir. n loc de ap potabil i iaurt / kefir separat, putei face o butur rcoritoare: se amestec bine de o jumtate de ceac de iaurt / kefir si o jumatate de cana de apa si bea primul lucru n dimineaa el. Dac avei un storcator pacientul dvs. pot ncepe ziua cu un pahar de fructe proaspt stoarse / suc de legume diluat cu ap. Putei face tot felul de amestecuri de suc, dar, n general, ncercai s avei 50% din ingredientele terapeutice: morcov, sfecl roie cantitate mic de (nu mai mult de 5% din amestecul de suc), telina, varza, salata verde, verdeturi (spanac, patrunjel, mrar, busuioc, frunze proaspete de urzica, blaturi sfecl, morcov blaturi), varz alb i roie, i 50% din unele ingrediente gustoase pentru a ascunde gustul de ingrediente terapeutice: ananas, mere, portocale, grapefruit, struguri, mango, etc dvs. pacientul poate avea aceste sucuri ca acestea sunt, cu unele iaurt / kefir sau diluat cu ap. n fiecare zi, corpurile noastre trec printr-un ciclu de 24 ore de activitate i de odihn, hrnire i pentru curenie (detoxifiere). La aproximativ ora 4 dimineaa pn la ora 10am despre corpul este n curenie n sus sau n modul de detoxifiere. Acesta este motivul pentru muli dintre noi nu simt lucru foame dimineata la prima ora. De ap potabil, iaurt / kefir i sucuri proaspt stoarse va asista n acest proces. Se incarca organismul cu alimente la acel moment interfereaz cu detoxifiere. Este mai bine s luai micul dejun n jurul valorii de 10am atunci cand corpul tau a finalizat etapa de dezintoxicare i este gata pentru hrana. n aceast etap vom ncepe, de obicei, senzatia de foame, care este modul organismului de a perminduv s tii c detoxifiere este terminat. Copiii pot fi gata pentru micul dejun lor mult mai devreme dect adulii. Mic dejun alegeri O variaie de mic dejun englezesc: ou fierte pe gustul personal si servit cu crnai i legume, unele fierte, unele proaspete ca o salata (rosii, castraveti, ceapa, telina, orice verdea proaspt salata, etc) i / sau de avocado i / sau carne. Galbenusurile sunt cele mai bune nefierte si a albului - fierte. Utilizai o mulime de ulei de msline presat la rece ca un pansament pe salate i ou. Se amestec o lingur de pre-umede sau ncolite de floarea-soarelui i / sau susan i / sau seminte de dovleac cu salata. Crnai (grsime complet) ar trebui s fie fcute din carne tocat pur (grsime plin!), Cu sare i piper numai adugat (orice legume proaspete sau plante aromatice, de asemenea, pot fi adugate la amestec). Asigurai-v c nu exist comerciale condimente sau MSG (glutamat monosodic), n crnai. V recomandm gsirea unui mcelar locale, care ar face crnai din carne pur pentru tine la comand. Avocado cu resturi de carne, pete sau crustacee, legume crude i gtite, lamaie si ulei de presat la rece de msline. Servi o ceac de stoc carne cald ca o bautura cu alimente. Nu uitai s adugai ceva de mancare probiotice. Clatite fcut cu solul nuci n fin sunt frumos s avei n weekend, atunci cnd avei mai mult timp pentru gtit n dimineaa. Aceste clatite sunt delicioase cu putin unt, smantana cu miere, sau ca o gustare savuroas. Dac amestec unele proaspete de fructe de padure decongelat cu miere, aceasta va face un blocaj delicios de a avea cu clatite. Ceai slab cu ceai de ghimbir lamaie, sau ceai de menta. Prnz supa de legume sau tocan cas ntr-un stoc de carne de cas. Avocado cu carne, pete, scoici i legume crude sau / i gtite. Folosete ulei de msline, cu putina lamaie stors peste el ca un pansament. Serviti o ceasca de stoc calde din carne de cas ca o butur cu unele iaurt / chefir. Orice carne / pete fel de mncare cu legume. Cin Unul dintre felurile de mancare de la masa de prnz sau alegerea micul dejun. Dup cin o jumatate de cana de iaurt sau chefir. Venind de pe dieta GAP GAP strict dieta ar trebui s fie respectate timp de cel puin 1,5 - 2 ani. In functie de severitatea afectiunii, unii oameni recupera mai repede, altele dureze mult mai mult. Pacientul dvs. trebuie s aib cel puin 6 luni de digestie normala inainte de a incepe introducerea alimentelor nu este permis pe dieta golurile. Nu v grbii cu

acest pas. Alimentele primul va fi capabil s introduc sunt cartofi noi i fermentate cereale fr gluten (hrisca, mei si quinoa). Seciunea reteta va explica cum s fermenteze boabe. Introduc un aliment la un moment dat i ntotdeauna pornesc de la o cantitate mic: da pacientului o mic parte din noul aliment i de ceas pentru orice reacie timp de 2-3 zile. Dac nu exist probleme digestive se ntorc, sau orice alt tipic pentru simptomele pacientului, apoi n cteva zile ncercai o alt parte. Dac nu exist reacii, creste treptat cantitatea de alimente.Acestea sunt alimente bogate in amidon, asa ca nu uita s le serveasc cu cantitati mari de grasimi (unt, ulei de msline, orice grasime animala, ulei de nuc de cocos, etc) pentru a ncetini digestia amidonului. Nu te grabi cu introducerea acestor alimente noi, aceasta poate dura mai multe luni s o fac n mod corespunztor. Odat cartofi noi i boabe fermentate sunt introduse, s ncerce s fac cu aluat de gru de calitate bun sau fin de secar. Putei face clatite sau paine cu aluat. Mi-ar recomanda o carte minunat de Sally Fallon "Tradiii nutritiva" pentru o mulime de reete. Odat ce aluat este bine tolerat ai putea fi n msur s cumpere pine bun calitate disponibile pe pia aluat. n aceast etap s-ar putea descoperi c pacientul poate digera hrisca, mei i quinoa, fr fermentare le nainte de preparare. Treptat, vei gsi c putei introduce diverse amidon legume, cereale i fasole. Pacientul nu va putea niciodat s se ntoarc la dieta moderna TIPICE pline de zahr, INGREDIENTE ARTIFICIALA i procesate i alte alimente duntoare. UTILIZAREA DE ANI DE urmtorul protocol lipsuri de nutrienti PENTRU DEZVOLTAREA obiceiuri alimentare sntoase pentru tot restul vietii tale! n concluzie: La prima vedere dieta GAP pare a fi o munc foarte grea. Cu toate acestea, este o diet foarte sntoas i sntos i va permite pacientul s se vindece i tampila mucoasei intestinale i a pune o baz solid pentru o bun sntate pentru tot restul vieii sale. Aceasta nseamn c majoritatea lacunelor oamenii nu au de a adera la un regim alimentar special pentru restul vietii lor: o dat pe sistemul digestiv ncepe s funcioneze n mod normal, acestea pot introduce treptat alimentele cele mai sntoase frecvent consumate n ntreaga lume. Unii oameni a atinge acest obiectiv in 2 ani, unii iau mai mult - depinde de severitatea de starea i vrsta persoanei: copiii recupera, n general, mai repede dect adulii. Odat introdus, dieta GAP nu este mai dificil dect orice normale de gtit i de hrnire a familiei. i de cumparaturi este foarte simplu: tot ceea ce cumpara doar proaspete i neprelucrate. Lectur carte GAP v va oferi informaii eseniale i de multe retete. Mult noroc! Alimente fermentate Alimentele fermentate sunt esenial s se introduc, deoarece ofer microbii probiotice in forma cea mai bun posibil. Suplimentele de probiotice se stabileasc n prile superioare ale sistemului digestiv i, n general, nu fac totul departe pn la intestine, n timp ce alimentele fermentate probiotice microbii va efectua toate deplasare n jos pn la sfritul sistemului digestiv. Fermentarea predigests produsele alimentare, fcndu-l uor pentru sistemele noastre de digestiv s se ocupe, de aceea alimentele fermentate sunt usor de digerat de ctre persoane cu intestin deteriorate. Fermentarea elibereaza substantele nutritive din alimente, facandule mai bio-disponibil pentru organism: de exemplu, varz acr conine 20 de ori mai bio-disponibila vitamina C decat varza proaspata. Putei ferment orice mncare. Aici voi pune cateva retete pentru tine s ia n considerare (nu trebuie s le introduc toate). ncercai s experimenteze i s reete proprii. Putei ferment prin adugarea de chefir sau iaurt cultur de produse alimentare sau prin metode tradiionale, cum ar fi cel pentru efectuarea varza murata. Alimentele fermentate trebuie s fie ntotdeauna introduse treptat: acestea sunt teaming cu bacterii probiotice i enzime vii, care ar putea provoca o "die-off reacie". Vei intalni oameni care v va spune c acestea "nu pot tolera" alimentele fermentate: motivul este c au avut brusc o considerabil a ajuta de un produs alimentar fermentat i a primit un serios "die-off reacie". Niciodat nu ncepe de la mai mult de 1 lingurita de orice aliment probiotic pe zi. In functie de severitatea afectiunii, diferite persoane pot introduce alimentele fermentate mai repede sau mai lent. n cazul n care la data de 1 lingurita pe zi pacientul primete un "die-off reacie", s se stabileasc pe el sau ea pentru cteva zile sau mai mult, crete apoi suma la 2 lingurite pe zi. Dup 2 lingurite sunt bine tolerate, adugai un alt lingurita. Continu s creasc suma zilnic a alimentelor fermentate pstrarea treptat "die-off reacie" sub control. Este o idee bun de a introduce nu mai mult de 1 sau 2 alimentele fermentate la un moment dat. Am recomanda de obicei pentru a porni de la iaurt de cas i de suc de varza acra din cas, care n multe cazuri pot fi introduse n acelai timp.

Varz acr Varza murata este un digestiv vechi i a produselor alimentare de detoxifiere, foarte popular n Europa de Est. Trebuie s-l fac la domiciliu ca varza murata disponibile n comer poate s fi fost pasteurizat sau prelucrate n alt mod, care va face mult mai puin puternic. Iniial, trebuie doar s adugai sucul de varz n mesele pacientului dvs.; apoi introduce treptat varza n sine.Varz acr stimuleaz producerea de acid gastric si este un aliat mare in digestia carne.Majoritatea pacientilor GAP au sczut producia de acid gastric, care ncepe procesul digestiv ntregi din picior greit. Consumul regulat de varz acr-a lungul timpului va ajuta pacientul pentru a restabili normale de producie de acid gastric. V rugm s urmai instruciunile pentru efectuarea varz acr n seciunea reteta de carte goluri. Varz acr nu are nevoie de adugarea orice bacterie de fermentare s-l, ca varza si alte legume proaspete au aceste bacterii natural care triesc pe suprafaa lor. Nu uitai s adugai sare naturale, neprelucrate nainte de frmntare varza: sare va nbui orice microbi de putrefactie, pn cnd bacteriile bune produc acid lactic suficient s-i omoare. Un alt punct important este acela de a framanta amestecul foarte bine ntr-un castron mare cu minile voastre; poate dorii s cear cineva cu maini puternice pentru a face asta pentru tine. Frmntai pn la varza i morcovii de pres o mulime de suc (sare n amestec va HEP s fac asta), asa ca atunci cand te lasa sa fermenteze, varza este complet necat n suc propriu. Dac pentru orice motiv, nu este suficient n suc de varza, adugai puin ap la amestec. Fermentarea este un proces anaerob: dac varza este expus la aer, se vor putrezi n loc de fermentare. Dup efectuarea varz acr odata ce veti vedea exact ct de uor este s faci i ct de puin timp este nevoie pentru a face acest remediu de vindecare minunat. Iaurt de cas i kefir Avei posibilitatea s obinei un starter comerciale ntr-un plic sau de a folosi unele iaurt vii comerciale naturale sau chefir ca un starter. V rugm s urmai instruciunile pentru efectuarea iaurt n carte golurile. Putei face chefir, urmnd instruciunile folosind aceeai kefirul de pornire sau chefir comerciale naturale. De la primul lot de iaurt si kefir putei face mult mai multe, lsai doar despre o ceac de a utiliza ca un starter pentru lotul urmtor. Dac face iaurt sau kefir din nepasteurizate organice (crud) lapte, atunci nu de cldur, trebuie doar s adugai starter i fermentul. Numai lapte pasteurizat are nevoie de nclzire, astfel cum pasteurizarea laptelui face vulnerabil la contaminarea cu microbi patogeni. Laptele crud este de obicei bine protejat de propriile sale bacterii probiotice i de ali factori. Amintii-v, c chefir contine microbi mai puternic dect iaurt probiotic, ca chefir rezultat va produce un mai pronunat "die-off reacie". De aceea, V recomandm s introduc iaurt n primul rnd, apoi ncepe introducerea chefir. Ambele ar trebui s fie introduse treptat, ncet i de control "die-off". Chefir, lapte acru, n afar de bacterii probiotice, contine drojdii benefice.De aceea, este esenial s se introduc pentru persoanele cu creterea exagerat drojdie. Un intestin sanatos uman contine o multime de drojdii benefice, precum si bacteriile benefice i altor microbi. n scopul de a scapa de "rele" drojdie, avem nevoie s-l nlocuii cu "bun" drojdie. Prin picurare iaurt sau chefir prin tifon avei posibilitatea s-l separa in branza de vaci si zer. Se toarn zer intr-un borcan de sticla curat, cu un capac bine i pstrai-l n frigider pentru ao folosi ca starter pentru fermentare diferite alimente, cum ar fi legume, pete, fasole si cereale (atunci cnd pacientul este gata s le aib). Brnza de vaci este delicios cu unele miere, fructe, supe sau ca o gustare savuroas. Legume fermentare cu zer Cu zer (sau starter comerciale pentru iaurt sau chefir), avei posibilitatea s fermenteze legume.Ia niste varza (alba, rosie sau orice alt soi), usturoi sfecl roie, conopid i morcov, felie-le in bucati frumos dimensiunea gurii sau rupei-le aproximativ, adauga putina sare dup gust i ambalaj liber intr-un borcan de sticla cu gura larga. Ia litru jumtate de ap rece i se dizolv coninutul plic iaurt sau chefir n ea. Alternativ, adauga linguri de 4-5 zer dumneavoastr de cas n ap. Adaug aceast ap n borcan pn cnd acesta acoper complet legume (n cazul n care legumele nu sunt destul de acoperite, de top doar-l cu ap mai mult). nchidei borcanul i se las s fermenteze la temperatura camerei timp de 7-10 zile. Legume vor deveni moi i picant la gust. Introducerea sucul de la aceste legume de ndat ce acestea sunt gata. Pornii de la o lingurita de suc de adugat la supe si tocanite. Treptat, cresteti cantitatea de lichid i de a ncepe introducerea legumelor s-au din nou incepand de la o cantitate mic. Aceste legume i lichide sunt un aliment excelent probiotice si va ajuta digestia. Vegetale mixt Aceasta reteta simpla v va oferi cu legume delicioase fermentate i o butur minunat de a bea. ntr-un borcan de sticl 2-3 litri larg gura-a pus o jumtate de varz tiate, o dimensiune medie felii de sfecl roie,

un pumn de catei de usturoi curatati si unele seminte marar proaspat sau mrar. Legumelor ar trebui s umple nu mai mult de 2 / 3 din borcan. Adauga 1-2 linguri de sare Celtic, o ceac de zer i de top cu ap pn la borcanul este plin. Float un vas mic pe partea de sus a saramur pentru a pstra legumele scufundat n saramur. Se las s fermenteze timp de 1-2 sptmni, la o temperatura camerei. Cand a fost gata legume vor fi moale i picant. n aceast etap muta borcanul n frigider. Bea saramura diluat cu ap n timpul mesei sau ntre mese i s mnnce legume cu carne. n cazul n saramur i legume vor incep sa redus, se adaug varza proaspete, sfecl roie i usturoi, putina sare, partea de sus cu ap i fermenteze la temperatura camerei din nou. Putei aduga de asemenea, o rozete cteva conopid, morcov feliat, varza de Bruxelles si broccoli. Putei avea acest amestec de legume merge pentru totdeauna, atta timp ct v pstrai alimentandu-l cu mai multe legume proaspete. Cvas sfecl Folosind un cutit felie medie dimensiune sfecl fin (nu-l grtar ntr-un procesor de alimente ca distruge sfecl roie i vor face fermenteze prea repede productoare de alcool). Pune sfecl roie intr-un borcan de doi litri, se adauga 1-2 linguri de sare Celtic, 1 ceasca de zer, 5 catei de usturoi, o lingurita de seminte de marar si se umple cu ap. Lsai-o s fermenteze timp de 2-5 zile ntr-un loc cald. Dup ce c pstreaz n frigider. Bea diluat cu ap. Pstrai topping de ap n borcan, astfel inct cvas dvs. va fi merge pentru o lung perioad de timp. Atunci cnd Stele obtinerea palid, atunci sfecl roie este uzat, asa ca unul nou. Cvas Putei face cvas din orice combinaie de fructe, bace i legume, s ncerce s experimenteze.O reteta buna este mar / ghimbir i zmeur Cvas. Slice un mar ntreg, inclusiv de baz, grtar radacina de ghimbir (aproximativ o lingurita), i a obine o mn de zmeur proaspt. Pune-le pe toate intr-un borcan de un litru, se adaug ceasca de zer i de top cu ap. Lasati-o sa infuzat timp de cteva zile, la o temperatura camerei, apoi pstrai n frigider. Bea diluat cu ap.Pstrai completarea infuzat cu ap pn cnd fructul este uzat, apoi ncepei din nou. Probiotice suc de roii Amestec bine 1 can de zer, 1-2 linguri de rosii pure, 1 ceasca de apa si putina sare dupa gust. Raciti i se servete. Fermentat pete Avei posibilitatea s utilizai chefir cas sau zer ca un starter. Pentru un borcan de un litru avei nevoie de heringi 3-4 n stare proaspt sau macrou. Cutanate pete i scoatei oasele, tiate n buci dimensiune gur. Pune bucile de pete n borcan de amestecare cu piper zdrobit usor, cateva felii de ceapa alba (opional), seminte de coriandru, frunze de dafin i semine de mrar sau de plante medicinale mrar. ntr-o can separat n litru de ap se dizolv 1 lingura de sare de mare si 3-4 linguri de zer dvs. de cas. Se toarn aceast saramur n borcan cu pete pn cnd petele este complet acoperit, n cazul n care petele nu este acoperit doar s adugai mai mult ap. nchidei bine borcanul i se las s fermenteze timp de 35 zile la o temperatura camerei, apoi pstra n frigider. Acest pete nu pstreaz mult timp, deci consuma n urmtoarele cteva zile. Serviti cu avocado si ceapa. Un alt mod de a fermenta pete: Cumparam unele sardine proaspete (de asemenea, lucrri pentru hering i macrou), de la scar pete, tiat capetele i curai de pe burta afar. Pune intr-un borcan de sticl adecvat dimensiune sau o tigaie din oel inoxidabil. Adaug 1-2 cesti de zer, 1-2 linguri de sare (de 1 litru), o lingurita de piper negru bataturi (proaspt zdrobit), 10 frunze de dafin i o lingurita de seminte de coriandru (proaspt mcinat). nceputul cu ap astfel nct petele este complet acoperit cu ap, poate dorii s pluteasc o plcu pe partea de sus a petelui s-l pstrai scufundate n saramur. Acoperiti tigaie sau pune plumb pe borcan si se lasa sa fermenteze timp de 3-5 zile la temperatura camerei. Atunci cnd petele este gata s ia carnea de pe oase, taiat in bucati mici i se servete cu avocado, mrar proaspt i unele ceapa rosie. Boabe fermentate Cnd suntei gata s introduc unele cereale, ncercai s le mai nti fermentate. Pentru a ferment cereale, cum ar fi hrisca, mei i quinoa splai-le, se acoper cu ap i se adaug cana de zer. Se las s fermenteze la temperatura camerei pentru cateva zile: quinoa pentru 1-2 zile, timp de 2-3 zile hrisca, mei, pentru 4-5 zile. Cnd fermentarea este complet, se extrage lichidul din cereale i gatiti in stoc dumneavoastr carne de cas sau apa cu putina sare (pentru 1 ceasca de cereale 2 cani de supa de carne sau ap). Cnd este fiert tot lichidul ar trebui s fie complet absorbit i de cereale trebuie s fie

moale i pufos. L-au cu carne i legume sau se coace cu ea folosind n loc de fin. Introducerea treptat, incepand de la 1-2 linguri pe zi si vizionarea pentru orice reacie. Nu uita s serveasc boabe cu o mulime de grsimi naturale: unt, ghee, ulei de msline, ulei de nuc de cocos sau orice grsime animal, grsimi va ncetini digestia cereale i ajut la controlul nivelului de zahr din snge. Iahnie de fasole Fasole, care sunt produse comercial, sunt pline de zahr i ar trebui evitate. Putei s v face propriul fasole coapt la domiciliu. Va rugam, nu va grabiti cu introducerea fasole i leguminoase, deoarece acestea sunt, n general, greu de digerat. Bucurai-v de 500g fasole alb marinei (fasole fasole verde) n ap pentru 12-24 de ore, scurgeti. Se cltete bine n ap rece, scurgeti. Inmuiere si clatire elimin unele substane duntoare din fasole (lectine i unele tipuri de amidon). Acoperiti fasolea cu ap din nou i se adaug 4-5 linguri de ta casa kefir, iaurt sau zer. Se las s fermenteze timp de o sptmn, la o temperatura camerei. Dup cltire fasole dvs. sunt gata pentru a fi gtite. ntr-o tigaie mare afiezi 1,5 litri de apa, 1 lingura de otet de cidru de mere, 1 lingurita de sare de mare, 4 linguri de piure de tomate, un vrf de cuit de piper cayenne, un vrf de cuit de piper negru, 5-6 frunze de dafin, o crenguta de rozmarin, un pic de cimbru, tnr de cuioare i 100g de unt. Acoperiti tigaia cu un capac i punei-l ntr-un cuptor. Gatiti la 120 0 C pentru 4-5 ore. Se amestec ocazional. n cazul n care apa se evapora nainte de fasole sunt gata, se adaug ceva mai mult. Dac la sfritul anului de gtit nu este lsat prea mult ap, doar ia capacul de pe tigaie i se las n cuptor pentru 15-20 de minute la o temperatur mai mare (150-180 0 C). Se serveste cald sau rece. Aceste fasole vor pastra in frigider pentru o lung perioad de timp. Putei face o modificare a acestui fel de mncare prin adugarea unui pui ntreg sau de ra, tiat n buci, crnai, buci de carne de miel, carne de vit sau de porc, ceapa, morcov si usturoi nainte de a pune tava n cuptor. Aceast variaie a face o mas excelent. Hrnirea copilului dumneavoastr Nu pot sublinia suficient de puternic, ct de important este sa alapteze copilul tau! n special n acele primele cteva zile, atunci cnd colostrul este produs. Dac nu se poate face singur, s ncerce s gseasc o asistent medical umed sau un lapte donator matern: un loc bun pentru a ncepe cutarea pentru unul se afl n secia de maternitate nainte de natere (dac a ajuns la spital ntr-un mod planificat) sau imediat dup natere. n scopul de a asigura buna aprovizionare cu lapte matern pentru copilul tau, este practic s se caute pentru 2-4 asistente medicale umede sau donatori laptele matern. Uita-te pentru femeile sntoase, care nu locuiesc prea departe de tine. Chiar i n cazul formulei de hrnire completarea dieta bebeluului dumneavoastr cu unele laptele matern (chiar ocazional) vor face minuni pentru dezvoltarea bebelusului tau si starea generala de sanatate. Nr formula comerciale va ajunge vreodat n apropiere de calitatea laptelui matern! Dac nu avei alternativ, dar pentru a hrni copilul formula (chiar i completat ocazional cu lapte matern), se adaug probiotice de bun calitate n fiecare flacon pentru hrana animalelor de la bun nceput. Mastit Mastita este o parte integrant a alptrii. Cele mai multe femei care alpteaz se obine i nu o dat. n cazul n care mama devine mastita - ultimul lucru pe care ea ar trebui sa faca este de a opri alaptatul! Carry pe hrnirea copilului cu piept inflamate ca aceasta va aduce beneficii atat pentru tine cat si copilul. Pentru tine: golirea sn n mod regulat este un tratament esential pentru mastita, voi nu trebuie s permit lapte s stagneze n piept. Pentru bebelusul tau: infecie de la tine de san este unul din modurile n care natura pumnul de maturare sistemului imunitar al copilului dumneavoastr. Bebelusii se nasc cu un sistem imun imatur, ceea ce necesit o educaie. Mediul educa sistemul imunitar al copilului dumneavoastr prin expunerea la ageni patogeni comune. Mastita este o modalitate sigur de a introduce microbi comune in corpul bebelusului tau de a instrui sistemul ei imunitar: laptele de la sn inflamate va furniza aceste microbi intr-un complex cu anticorpi i de muli ali factori imunitar, care va interaciona cu sistemul copilului dumneavoastr imunitar i nva este rspunsul corect. Mastita creeaz temperaturi foarte ridicate in organism: acest lucru este esenial, dei poate fi greu pentru

a face fa cu! Temperatur ridicat permite organismului de a dizolva blocajele din conductele de lapte din sn. Bebelusul tau suptul va elimina aceste blocaje. Un homeopat calificat v poate ajuta cu att temperatura, ct i mastita. Ceai de salcie proaspt preparat sau aspirina neteda, de asemenea, v va ajuta s fac fa cu temperaturi ridicate. Antibioticele sunt de obicei, prescris pentru mastita. Cu toate acestea, nu exist un consens n rndul cadrelor medicale dac antibiotice ajuta cu adevarat: cel mai important lucru este acela de a deschide canalele blocate de lapte, iar copilul tau poate face asta pentru tine foarte eficient. Dac trebuie s luai antibiotice, transporta pe care alapteaza. Da, copilul tau va fi expus la aceste antibiotice, dar ntr-un amestec cu muli factori imun protector n lapte. Ca mastita se rezolv de lapte va restabili echilibrul normal n sistemul digestiv al bebelusului tau. Introducerea solide Pentru un copil mic flacon introduce solide de la vrsta de 4 luni. Un copil hranit la san poate atepta de multe ori pn la vrsta de 6 luni, dac nu este un copil foarte foame i va trebui s introduc solide mai devreme. Solide ar trebui s fie introduse n mod gradual, ncepnd de la doar o mas foarte mici pe zi.Restul de mese ar trebui s fie laptele matern sau formula, cu unele adugat probiotice. Prima sptmn: Pornii din stoc carne. Pentru a face stoc de carne bun, se fierbe o bucata de carne cu os (integral sau o jumtate de pui), timp de 2 - 3 ore, fr adugarea de sare sau orice altceva la apa. Putei face stoc de pete n acelai mod cu ajutorul unui pete ntreg sau aripioare de pete, oase i capete. Ia oasele i din carne i sita stocului. Acesta poate fi ngheate sau se va pstra bine n frigider timp de o sptmn. Pornii din stoc cald carne de cas amestecat cu iaurt de cas. Asigurai-v c pentru a da piept doar ca o recompens / top dup copilul dumneavoastr a avut unele vnzare de carne cu iaurt de cas dintr-o sticla, o lingura sau un pahar de laborator. Pornii de la 1-2 lingurite de actiuni cu o lingurita de iaurt de cas (amestecate) nainte de fiecare furaje fiarei. Pe masura ce copilul dvs. accept aceast sum, ea crete treptat. Nu utilizai granule disponibile n comer sau cuburi supa de stoc lingouri, ele sunt foarte procesate si sunt ingrediente complet sau duntoare. Supa de pui este deosebit de delicat pe stomac. Nu luai de grsime din stoc, este important pentru copilul dumneavoastr s aib grsime cu ea. D copilul tau una sau dou lingurie de suc de legume proaspat stors (n principal, morcov, cu un strop de varza, telina sau salata verde), amestecat cu putina apa calda intre mese. Nu-i dau orice legume disponibile n comer sau sucuri de fructe; ea poate avea numai sucuri proaspt stoarse de tine acasa. Aceste sucuri nu ine: ele trebuie s fie consumate n cadrul o jumtate de or dup presare. n al doilea rnd sptmni: Carry privind cu cel precedent. Incepe acum sa faci supa de legume sau pur din cojit, de-semine i legume fierte bine. Gatiti-le n vnzare dvs. carne de cas fr a aduga sare sau orice altceva. Utilizarea non - legume amidon (nr cartofi, cartofi dulci, cartofi sau pstrnac). Legumele potrivite sunt morcovi, dovlecei, dovlecei, praz, ceapa, usturoi, broccoli, conopid, i dovlecei (coaja si de seminte de dovlecei, dovlecei i dovlecei). Gatiti legumele bine, pn la foarte moi, le s se rceasc pn la cald i piure cu un pic de grsime natural, alegnd de la: o lingurita de ulei de cocos organic, o lingurita de ulei de msline presat la rece, 5 picaturi de ulei de ficat de cod, o lingurita de ghee (facute de dumneavoastra de la unt nesrat organice) sau o lingurita de unt organic brut (unsalted!). D-grsimi copilul diferite uleiuri i n zile diferite. Atunci cnd vegetal pur rcit la temperatura corpului (ncercare de a pune un pic la incheietura mainii), adauga o lingurita de iaurt organic de cas. Start 2 - 4 lingurite de aceast pur pe zi i de a crete treptat cantitatea. Pornire de la destul de un lichid pur i crete treptat grosimea ei. A treia sptmn: Carry privind cu cel precedent. ncepei adugnd carne fierte (fierte pentru o lung perioad de timp n ap i apoi pasate), n supele de legume bebelusului si piure. Pornire de la un pic mic de pui organici, crete progresiv: asigurai-v c pentru a pune carne i piele de la aripi, picioare i carcas, precum i din piept de pui (piele, carne maro i toi biii grai sunt cele mai valoroase pentru dvs. copii).Dup ce carnea de pui organici introduce alte tipuri de carne (de preferin gelatinoase n jurul valorii de oase i articulaii), bine fierte n ap. Carnea cele mai potrivite sunt cele pe care le utilizat pentru efectuarea stocul de carne: bine fierte si gelatinos.

Pstrai n locul ei de lapte formula cu supe si legume pur. Dac alptai, transporta pe completarea cu laptele matern dup fiecare hran. Creterea cantitii de iaurt de cas la 1-2 lingurite la fiecare masa. Introducerea avocado copt incepand de la o lingurita de legume adugat ei pur. Creste treptat cantitatea. Creterea aportului ei de suc de legume proaspat stors (amestecat cu ap), n special salat verde i suc de varza adaug la morcov. Sptmnile 4 i 5: Carry privind cu cel precedent. ncepei adugnd glbenu de ou crud ecologice n legume ei pur. Pornii de la lingurita de glbenu de ou crud pe zi. Uita-te pentru orice reacie. Dac nu este nici unul creste treptat cantitatea de glbenu de ou crud i ncepe s adauge c la fiecare bol de supa de legume sau pur. Dac toate alimentele anterioare sunt bine tolerate ncercai s adugai mere fierte ca un pur de mere: coaja de mere i de o maturitate de baz i de gtit tocan-le cu un pic de ap pn se nmoaie. Atunci cnd adugai fierte putin unt, ulei de cocos sau ghee s-l. Acest lucru pur Apple va pstra foarte bine n frigider pentru cel puin o sptmn sau poate fi congelat.Warm-l la temperatura corpului (sau cel la temperatura camerei), inainte de al da copilului tau.Porneasc de la o lingurite cateva pe zi. Uita-te pentru orice reacie, cum ar fi scaun liber. Dac nu este nici unul creste treptat cantitatea. Nu folositi cuptorul cu microunde pentru nclzirea sau de gtit, cuptoare cu microunde distruge alimente. Utilizai aragaz sau cuptor convenional pentru nclzirea; un piure de mere se poate incalzi de picioare vasului n puin ap cald. Folosii mai ecologice unt nesrat prime din mesele copilului tau loc de ghee. Sptmnile 6 i 7: Carry privind cu cel precedent. Creterea cantitii de iaurt de cas pn la 3 lingurite la fiecare masa. Putei ncepe s adugai-l la suc copilului i de ap n sticle ei. Treptat, cresteti galbenusuri de ou crud la 2 pe zi, adugat la supa bebelusului tau sau cani de supa de carne. Creterea aportului de carne, n special n carne gelatinoas n jurul valorii de articulatii si oase (bine fierte n ap). Oprii formula de lapte complet. Dac hraniti la san, transporta apoi pe. Sptmnile 8 i 9: Carry privind cu cel precedent. Adugai cltite fcute cu unt de nuci (migdale unt sau unt de alune), dovlecei sau suc de fructe (cojit i amestecat) i ou, pornind de la o clatita mici pe zi i crescnd treptat cantitatea. Prajiti-le uor folosind ghee, ulei de cocos sau alte grsimi animale (pe care te-ai fcut din carne proaspt). Creterea cantitii de sucuri proaspt presat. Adaug unele iaurt la suc. ncercai s adugai nite mere proaspete la amestecul de legume. Adauga legume crude incepand de la salata verde si castravete decojite (amestecate intr-un blender i se adaug la sup de legume sau pur). Din nou porni de la o sum mic i, treptat, crete dac este bine tolerat. Dup aceste dou legumele sunt bine tolerate adauga treptat alte legume crude: morcovi, telina, varza moale, etc, fin amestec. Introducerea sucul de varza dvs. de cas, pornind de la o lingurita de suc pe zi, stoarse din varz acr i adugate la supe bebelusului si piure de legume. Treptat, cresteti cantitatea de suc pe zi, la o lingurita la fiecare masa. Sptmna 10 i ncepnd cu: Carry privind cu cel precedent. ncercai s oferi copilului tau un pic de ou uor amestecate (sau o omlet), cu o cantitate generoasa de unt crud, ulei de cocos, ghee sau orice grsime animal, care te prestate.Serveste-l cu avocado si legume crude sau fierte. ncearc nite mere coapte prime fr piele. ncercai unele banane coapte (galben cu pete maro pe piele). Consumului de fructe ar trebui s se acorde pentru copilul tau intre mese, nu cu carne. Introducerea brnz de vaci dvs. de cas (facut din iaurt dumneavoastr de cas), pornind de la o sum mic i, treptat, n cretere. Pentru a face branza de vaci din iaurt dumneavoastra sa iasa in tigaia cu

iaurtul intr-un bol mare cu ap fierbinte pn la iaurt separ n brnza de vac i zer. Linia-un castron mare cu o crp brnz, se toarn iaurt n el, cravat colurile pnz brnz mpreun i nchidei-l pentru aproximativ 8 ore pentru a picurare (peste noapte funcioneaz bine). Putei aduga aceast brnz de vaci n mesele copilului tau sau da-l la ea ca un desert cu un pic de miere rece exprimate. Atunci cnd aceast brnz de cas este complet introdus, ncercai unele laptele crud. ncercai s coace paine folosind reete din cartea mea. Porneasc de la o bucat mic de pine i de a crete treptat cantitatea. Este posibil s avei de a introduce unele alimente mai trziu dect n acest program, n funcie de sensibilitile copilului. Cel mai bun indiciu este scaun copilului: n cazul n care ea devine scaun vrac sau constipaie, luai-o ca o indicaie, c ea nu este gata pentru alimente nou introduse. Scoatei-l din regimul alimentar, ateptai cteva sptmni, apoi ncercai s-l introduc din nou. O alt reacie comun este orice nou erupie pe piele sau o eczema flare-up. Dac exist o reactie grava la iaurt casa dvs., ncercai s-l picurare i se colecteaz zer (lichid galben, care se scurge afar). Proteine din zer are mai puin pentru produsele lactate i este mai uor tolerat; pornesc de la cteva picturi de zer pe zi, i de a crete treptat cantitatea. Atunci cnd aproximativ o jumatate de cana de zer este bine tolerat introduce iaurt. Cnd nrcare copilul tau, fi sigur i relaxat, ca bebelusii sunt ca barometre: simt anxietate noastre fr cuvinte i va reaciona n consecin. Daca bebelusul tau a refuzat un anumit produs alimentar acum, ncercai s o or mai trziu sau mine. Alegei ori atunci cnd nu suntei ntr-o grab i poate fi fericit i relaxat. De la nceputul mbrieaz mizerie minunat de hrnire copil: pune o folie de plastic pe podea sub scaunul bebelusului tau si nu va faceti griji n cazul n care produsele alimentare se poate acoperi. Au ntotdeauna dou linguri: da o lingura pentru copilul tau si lasa pe ea sa faca acest lucru cu lingura orice vrea ea. inei-v lingura dou i s-l utilizai pentru hrana. n timp, copilul va nva s foloseasc lingura ei n mod corespunztor. Etap a copilului intarcare este att de scurt: se bucure de ea n timp ce putei! n afar de hrnire n afar de la mncarea bun bebelusul tau are nevoie de atentia voastra iubitoare, zilnic plimbri n aer proaspt i un somn bun. Nimic altceva! Nr vaccinri, fr injecii, nici testele, nici vizitele inutile la medic i nici un om substane chimice. Despre vaccinari va rugam sa cititi capitolul relevant n cartea golurile. Bebeluii n familiile diferene nu trebuie s fie vaccinate pn cnd nu au dezvoltat un sistem imunitar puternic i abiliti fizice bune i comunicare: acest lucru nseamn nu vaccinuri pn la vrsta de 4-5 ani de varsta. Chiar i atunci, dac trebuie s se vaccineze, asigurai-v c copilul dumneavoastr este absolut sntos i bine la momentul vaccinrii. Adresai-v pentru a vedea lista de ingrediente ale vaccinului cererii i c acestea sunt explicate pentru tine. ncercai s evitai vaccinuri combinate, cauta alternative unic. Evitati toate om substane chimice n ngrijirea copilului dumneavoastr! Nr produse de ngrijire personal, chiar i cei care se pretind a fi naturale. Bebelusii nu trebuie s fie splate cu orice spun sau ampon. Apa curat cald este tot ce au nevoie. Spunuri splai uleiuri de protecie din piele copilului i-i expunei la uscarea i de invazia de ctre ageni patogeni. Folositi ulei de cocos, ulei de msline i iaurt de cas i v kefirul pe zona scutecului sau orice piele uscat. Asigurai-v c casa ta este la fel de liber ca posibil chimic: ap i de folosit oet pentru a cura casa ta, naturale, bio-degradabile detergeni de rufe i se spal vasele bebelusului cu mana (cltirea spun oprit complet). n primul an de viata ale copilului dumneavoastr s ncercai s nu re-decora casa sau cumpara mobilier nou, bucatarie noua, etc Aceste lucruri aduc o serie de substane chimice toxice n cas, care poate afecta dezvoltarea bebelusului tau. Evitai s luai copilul dvs. spre locuri toxice, cum ar fi piscine clorurate, centre comerciale i spitale. Nu permit nimnui s fumeze n jurul valorii de copilul tau sau de a folosi cantiti excesive de parfum. Utilizai paturile naturale pentru bebelusul tau. Wrap dvs. copilului salteaua intr-o folie de plastic: dac urina devine, n unele saltele moderne (n special una din stnga vechi saltea de la copilul dumneavoastr anterioare), se pot reaciona cu microbi i ingrediente chimice n gazele de saltea i de pres toxice (cauza de deces patut! ). Pe ansamblu, cred c ceea ce om substane chimice, radiaii sau orice alte pericole de mediu copilului dumneavoastr poate fi expus la i s le evite. FULL GAP DIETA

Pentru multi pacienti lacune, dieta ar trebui s fie urmat de cel puin doi ani. Rezervai Gut & sindromul Psihologie va oferi reete i mai multe explicaii cu privire la dieta. Cele mai bune alimente sunt ou (dac este tolerat), carnea proaspt (nu conservate), pete, crustacee, fructe si legume proaspete, nuci si seminte, usturoi si ulei de masline. n afar de la consumul de legume fierte, este important s avei unele legume crude cu mese, deoarece conin enzime vitale pentru a ajuta digestia din carne. Consumului de fructe ar trebui s fie consumate pe cont propriu, nu n timpul meselor, deoarece acestea au un model de digestie foarte diferite i poate face mai greu de lucru pentru stomac. Consumului de fructe ar trebui s fie administrat ca o gustare intre mese. Este foarte important de a avea o multime de grasimi naturale n fiecare masa de la carne, unt, ghee, nuc de cocos (dac este tolerat) i la rece ulei de msline presat. Grsimi animale pe tipuri de carne sunt extrem de valoroase. Alimentele fermentate (varz acr, iaurt, kefir i) sunt, de asemenea, o parte foarte importanta a acestei diete n plus fa de carne de cas sau de pete. Se recomand s luai o ceac de stoc calde din carne sau pete, cu fiecare masa ca o butur, precum i supe si tocanite facute cu carne sau pete. Legumele stoc, chefir i fermentat timp va restabili producia de acid gastric, care va mbunti digestia. Cel mai bine este s se evite alimentele procesate (orice pachet sau conserve din alimente).Acestea sunt dezbrcat de cele mai multe substane nutritive care au fost prezente n ingredientele proaspete folosite pentru efectuarea acestor alimente. Ele sunt o munc grea pentru sistemul digestiv si daune sntoi echilibrul florei intestinale. La nceput de faptul c acestea conin, de obicei, o mulime de substane chimice artificiale, duntoare sntii, cum ar fi conservani, colorani, etc ncercai s cumprai produse alimentare n forma n care natura le-a fcut, la fel de proaspt ca posibil. ALIMENTE RECOMANDATE Migdale, inclusiv unt de migdale i ulei de migdale Mere Caise, proaspete sau uscate Anghinare, francez Asiago ( brnz) Sparanghel Vinete Avocado, inclusiv ulei de avocado Banane (coapte doar cu pete maro pe coaja) Fasole, uscata alba, fasole verde i Lima Fasole pregtite corespunztor Carne de vit, proaspeta sau congelata Sfecla Fructe de padure, toate tipurile Piper negru, alb si rosu Rdiche neagra Brnz mucegit Bok Choy Alune braziliene brnz Brie Brie brnz Broccoli Varz de Bruxelles Unt Varz brnz Camembert Conserve de pete n ulei sau n ap

Capere Morcovi Nuci de caju, proaspete Conopid Piper rou rdcin de elin elin Celuloza n suplimentele Brnz Cheddar Cherimoya (crem de mere sau sharifa) Ciree Carne de pui, proaspeta sau congelata Scorioar Acid citric Nuc de cocos, proaspeta sau uscata (maruntita), fr aditivi Lapte de cocos Ulei de cocos Cafea, slaba i proaspt fcuta, nu instantant Varza brnz Colby Dovlecel (zucchini) Coriandru, proaspat sau uscat Castravete Curmale, proaspete sau uscate, fr aditivi (nu nmuiate n sirop) Mrar, proaspat sau uscat Ra, proaspata sau congelata brnz Edam Ou, proaspete Pete, proaspat sau congelat, conservat n suc propriu sau ulei Usturoi Gin, ocazional Radacina de ghimbir, n stare proaspt Gsc, proaspata sau congelata Brnz Gorgonzola Brnz Gouda Grapefruit Struguri Fasole verde, pregtite corespunztor Brnz Havarti Alune Ceaiuri de plante Ierburi, proaspete sau uscate, fr aditivi Miere, natural Sucuri de fructe proaspt stoarse i de legume permise Nap Kiwi Kumquats Miel, proaspat sau congelat Lmi Linte Salat verde, toate tipurile Fasole Lima (uscate i proaspete) brnz Limburg Limete

Mango Carne, proaspata sau congelata Pepeni Brnz Monterey (Jack) Brnz Muenster Ciuperci Semine de mutar, praf pur fr ingredientele nepermise Nectarine Alune de pamant Nucoar Nuci, de toate tipurile, proaspat decojite, neprjite, nesrate sau acoperite cu diverse ingrediente (orice prjire trebuie s se fac la domiciliu) Ulei de msline, virgin presat la rece Msline conservate fr adaos de zahr sau orice ingredientele nepermise Cepe Portocale Papaia Parmezan Ptrunjel Piersici Unt de arahide, fr aditivi Arahide, n stare proaspt sau prjite n coaj lor Pere Mazre, uscata i proaspata (verde) Nuci pecan Ardei (verde, galben, rou, portocaliu) Fazan, proaspat sau congelat Muraturi, fr adaos de zahr sau de orice alte ingrediente nepermise Porumbel, n stare proaspt sau congelat Ananas, proaspt Carne de porc, proaspata sau congelata Brnz Port du Salut Psri de curte, n stare proaspt sau congelat Prune uscate, uscate, fr aditivi sau n propriul lor suc Dovleac Prepelie, proaspete sau congelate Stafide Rubarb Brnz Roquefort Roquefort Romano Satsuma Scotch, ocazional Algele marine proaspete i uscate, de ndat ce dieta Introductiva a fost finalizat Crustacee, n stare proaspt sau congelat Condimente, pure, fr aditivi Spanac Squash (de var i de iarn) Brnz Stilton Fasole verde Brnz elveian Mandarine Ceai, slab, proaspt fcut, nu instantant Bulion de roii, pur, fr aditivi n afar din sare Suc de roii, fr aditivi n afar de sare

Roii Curcan n stare proaspt sau congelat Napi Branza de vaci (nesmantanita) Otet (cidru sau alb); asigurai-v c nu exist nici o alergie Vodka, foarte rar Nuci Nasturel Fasole alb, pregtite corespunztor Vin sec: rou sau alb Iaurt de casa

Alimente de evitat Acesulphame Acidophilus lapte Agar-agar Sirop de Agave Alge - poate agrava un sistem imunitar deja perturbat Aloe Vera - v rugm s mergei la "ntrebri frecvente" pentru informaii suplimentare cu privire la momentul in care aceasta poate fi introdusa Amaranth - este un substitut de cereale, conine amidon Suc de mere - de obicei, are adugat zahr n cursul prelucrarii Aspartam Astragalus Drojdia de bere - conine saccharamyces cerevisae Praful de copt i ageni de afnare de tot felul - bicarbonat de sodiu poate fi utilizat pentru probleme medicale specifice, v rugm s vedea seciunea "ntrebri frecvente" Oet balsamic - cel gsit n magazine are adugat zahr Orz Polenul - iritant pentru un intestin deteriorat Bere Bicarbonat de sodiu Cuburi de Bulion sau granule Brandy Hric Bulgur Radacina de brusture - conine FOS i mucilagiu Unt fasole Lapte btut Conserve de legume i fructe Rocove Caragenanul continut ridicat n polizaharide Gum de celuloz Cereale, inclusiv toate cerealele pentru micul dejun Brnzeturi Castane i fin de castane Brnz Chevre Guma de mestecat - conin zaharuri sau inlocuitori de zahar Nut Rdcin Cicoare- conine cantiti mari de FOS Ciocolat

Pudr de cacao - v rugm s consultai "ntrebri frecvente" pentru mai multe informaii Cafea, instant i nlocuitori de cafea Uleiuri de gtit Siropuri Porumb Amidon de porumb Sirop de porumb Brnz Semine de bumbac Cous-cous Smantana - conine lactoz Crema de tartar Brnz gras Dextroz - n produsele comerciale, nu este forma pura Sucuri Fasole Faba Brnz feta Pete, conservat, afumat, srat, pane i conserve cu sosuri Fin, fcuta din cereale FOS (fructooligozaharide) Fructoz - extrase din porumb i are un amestec de alte trizaharide Fructe, conserve sau conservate fasole Garbanzo Brnz Gjetost Cereale, toate Brnz Gruyere unc Hot-dog Inghetata, comerciala Gemuri Jeleuri Truf alb Ketchup, disponibil n comer Lactoz Lichior Margarina i nlocuitori de unt Carne, prelucrata, conservata, afumata i srata Mei Lapte de la orice animal, de soia, orez, conserve de lapte de cocos Lapte praf Melas Mozzarella Brnz Neufchatel Fructe cu coaj lemnoas, srate, prjite i pudrate Ovz Pstrnac Paste de orice fel Pectin Postum Cartof alb Cartof dulce Brnz Primost Quinoa - 60% amidon Orez

Ricotta brnz Secar Zaharin Sago Crnai, disponibil n comer Gri Sherry Bauturi racoritoare -sucuri Smantana, comerciala Soia Alac Amidon Zahr sau de zaharoz de orice fel Tapioca - amidon Ceai, instant Legume, conserve sau conservate Gru Germeni de gru Zer, pudr sau lichid Iaurt, comercial n timp ce aceasta dieta este foarte aproape de SCD, exist cteva modificri. O diferenta importanta este ca dieta GAP indeparteaza de cazein, n plus fa de lactoz n etapele inceputul dietei. Bicarbonat de sodiu nu este recomandat pentru utilizare n gtit. V rugm s citii capitolul "Enzime digestive", n Gut si rezervati in Psihologie Sindromul de informaii suplimentare privind bicarbonat de sodiu.

Partea introductiva a dietei


Dimineata incepeti ziua cu un pahar de apa plata sau filtrata. Luati alimentele probiotice. Apa trebuie sa fie la temperatura camerei, nu rece, pentru ca ii va agrava starea. Sunt permise numai alimentele din lista. In prima etapa, cele mai intalnite simptome sunt diareea, durerea abdominala, constipatia, care vor ceda ulterior. Daca la introducerea unui nou aliment pacientul are diaree, durere sau alte simptome digestive, nu este pregatit pentru acel aliment. Asteptati o saptamana si incercati din nou. Daca suspectati o alergie la un anumit aliment, inainte de introducere sa faceti un test de sensibilitate. Test de sensibilitate. Luati un strop din alimentul cu pricina (daca este solid, zdrobiti si amestecati cu putina apa) si puneti pe interiorul incheieturii pacientului. Faceti operatiunea asta inainte de culcare. Lasati picatura sa se usuce pe piele si apoi lasati pacientul sa doarma. Dimineata verificati locul: daca exista o reactie de rosu inchis, evitati alimentul respectiv pentru cateva saptamani, si apoi incercati din nou. Daca nu este nici o reactie, atunci puteti introduce acel aliment treptat incepand cu cantitati mici. Etapa1 Tocana de carne sau peste facuta in casa. Supa cu carne sau peste facuta in casa Alimentele probiotice. Este esential sa fie introduse chiar de la inceput. Acestea pot fi pe baza de lactate (iaurt, kefir) sau de vegetale (varza murata, muraturi). Ceai de ghimbir cu putina miere intre mese.

Etapa2 Continuati administrarea de supe cu maduva osoasa, carne fiarta sau peste si alte tesuturi moi ale oaselor. Pacientul trebuie sa bea zeama de carne si ceaiul de ghimbir. Continuati sa adaugati alimente probiotice in fiecare bol de tocana de carne sau de supa: zeama de varza murata, legume fermentate, iaurt sau kefir de casa. Adaugati galbenusuri de oua organice crude. Incepeti cu un galbenus pe zi si cresteti treptat pana pacientul ajunge sa manance un galbenus la fiecare bol de supa. Adaugati fierturi si musacale cu carne si legume. Evitati condimentele in aceasta etapa; folositi doar sare si ierburi proaspete. Continutul de grasime trebuie sa fie ridicat; cu cat pacientul consuma mai multe grasimi animale proaspete, cu atat mai rapida va fi recuperarea. Adaugati alimente probiotice la fiecare masa (portie). Cresteti cantitatea zilnica de iaurt sau kefir de casa, zeama de varza murata, legume fermentate. Introduceti peste fermentat incepand cu o portie pe zi si cresteti treptat. Introduceti untul clarificat facut in casa (ghee), incepand cu o lingura pe zi si cresteti treptat. Etapa 3 Continuati cu toate mancarurile prezentate anterior. Adaugati avocado copt, sfarmat in supe, incepand cu 1-4 linguri si cresteti treptat cantitatea. Adaugati clatitele, una pe zi si cresteti treptat cantitatea. Omleta cu unt clarificat, grasime de rata sau gasca. Introduceti varza murata si legumele fermentate (pana acum pacientul a baut zeama). Incepeti cu cantitati mici si cresteti treptat la 1-2 linguri de varza murata sau legume fermentate pe zi. Etapa4 Continuati cu toate mancarurile prezentate anterior. Adaugati treptat carne fripta sau la gratar (nu barbecue sau prajita). Evitati partile innegrite. Adaugati ulei de masline presat la rece incepand cu cativa stropi la o masa, la 1-2 linguri la o masa.
Adaugati sucurile proaspat stoarse, incepand cu cateva linguri de suc de morcov

Incercati sa coaceti paine cu migdale macinate sau din orice alte nuci sau seminte macinate. Etapa 5 Daca toate mancarurile de mai sus sunt bine tolerate adaugati mar copt. Adaugati legume crude incepand cu castraveti si salata verde. Daca sucul facut din telina, morcov, salata verde si menta este bine tolerat, incepeti sa adaugati fructe la el: mere, ananas, mango. Etapa6 Daca toate mancarurile de mai sus sunt bine tolerate adaugati mar crud decojit. Introduceti treptat fructe crude si mai multa miere de albine. Introduceti treptat prajituri coapte permise in dieta. Folositi fructe uscate ca indulcitori in produse. Traducere partiala a articolului original: http://gapsdiet.com/FAQs.html Retetele, continuarea dietei si mai multe detalii despre cum functioneaza aceasta dieta, gasiti pe site-ul de mai sus.