Coming Off GAPS (Reintroduction diet)

Coming off of GAPS was absolutely the most satisfying part of the GAPS journey. If you’re just at the beginning of your GAPS journey, this may sound…discouraging? But don’t let it be anything other than encouraging.

If you put in the work with the GAPS diet, you will see results. (If you’re not seeing results…then it’s time to get some help!)

Embarking on the Gut and Psychology Syndrome (GAPS) diet can be a transformative journey for your digestive health and overall well-being. However, just as crucial as it is to follow the diet correctly, knowing how to transition off it is equally important.

In this post, we’ll guide you through the “Coming Off GAPS” phase to ensure you maintain the benefits you’ve worked so hard to achieve.

What is the Coming Off GAPS Phase of the GAPS Diet?

The Coming Off GAPS phase is a significant milestone in the GAPS dietary protocol. It indicates that your digestive system has healed significantly and is ready to handle a broader range of foods. This transition phase is designed to reintegrate more traditional foods into your diet gradually while preserving the integrity of your gut health.

When should you begin Coming Off GAPS?

Knowing when to start this phase is crucial. Ideally, you should have experienced no digestive symptoms for at least six months. Additionally, if any psychological symptoms were present before starting the diet, these should have also been resolved or significantly improved. It’s always a good idea to consult with a healthcare professional familiar with the GAPS protocol to help determine the right timing for you.

During the Coming off Stage, you will reintroduce grains, starches and legumes It is important to understand, that these food are less nutrient dense than the meats and broth that were the backbone of your diet up until this time. 

Legumes and grains require special care, to reduce anti-nutrients. So let’s detour for just a moment to understand them and how we will introduce these new foods transitioning off the GAPS diet.

What Are Anti-Nutrients?

Anti-nutrients are compounds found in various foods, including grains and legumes, that can interfere with the absorption of vitamins, minerals, and other nutrients. They’re like the party poopers of the nutrition world, potentially crashing the celebration that is your healthy meal. However, it’s important to note that these compounds are not inherently “bad.” In fact, they can offer health benefits in the right context and amounts.

Phytic Acid: The Mineral Blocker

Phytic acid is a substance found in the seeds of plants, including grains, nuts, legumes, and some tubers. It’s there for a good reason—it stores phosphorus, which plants need to grow. But for us humans, phytic acid can bind to minerals like iron, zinc, magnesium, and calcium in the digestive tract, making them less available for absorption.

While this might sound alarming, keep in mind that you’re not necessarily at risk for nutrient deficiencies simply because you consume foods with phytic acid. Variety in your diet and overall intake of nutrients are key factors in maintaining a good balance.

Lectins: The Gut Agitators

Lectins are a type of protein found in many plants, especially grains and legumes. They serve as a defense mechanism against pests and fungi. Some lectins can be problematic for human health because they resist digestion and can disrupt the lining of the gut, potentially leading to digestive issues and reduced nutrient absorption.

Still, not all lectins are created equal. Some are quite benign, while others can be powerful enough to cause discomfort or adverse effects when consumed in large quantities.

Reducing Anti-Nutrients for Better Nutrition

Now, let’s talk about minimizing these anti-nutrients to harness the full nutritional power of grains and legumes. Here are some traditional and effective preparation methods, which have been used by cultures employing these foods in their diets:

Soaking:

Submerging beans, nuts, and grains in water for several hours can help reduce phytic acid and lectin content. Soaking kickstarts the germination process, which naturally decreases anti-nutrients. After soaking rinse off the grains or legumes before cooking.

Sprouting:

Taking soaking a step further, sprouting involves draining the soaked seeds and letting them germinate even more. This process can significantly lower phytic acid levels and improve the digestibility of legumes and grains.

Fermenting:

Fermentation allows beneficial bacteria to partially break down and neutralize some anti-nutrients. This age-old practice can enhance the nutritional profile and flavor of foods.

Cooking:

Proper cooking can effectively reduce lectin content, especially in legumes. Boiling, in particular, has been shown to deactivate most of the lectins in beans, making them safe and more digestible.

Alright so with all that said, let’s get into the meat and bones…I mean the grains and legumes of the post! 

How to do “Coming Off GAPS”

What food should be introduced Coming off GAPS?

The reintroduction of foods should be done carefully and systematically. As you know your body best, start with the foods you are most likely to tolerate.

At this point we are working on increasing bacteria that will help with carbohydrate digestion. And yes, we do need to feed these bacteria in order to get them back “online” after having tried to crowd them out while on GAPS (so that our body could more easily detoxify).

The general GAPS instructions are to begin with new potatoes, followed by gluten free grains such as buckwheat, quinoa and millet. Here are the foods you will introduce while on the GAPS reintroduction:

Starches

Potatoes 

Start with new potatoes, which are the small ones that tend to be less starchy. Pair them with butter or cool them and make into a potato salad with mayonnaise. By the time you are coming off GAPS nightshades shouldn’t be a problem. If they are, then begin with introducing other nightshades like tomatoes first.

Sweet potatoes 

Depending on who you ask, can be introduced before or after potatoes. They are actually part of the morning glory family of vegetables and not nightshades like regular potatoes. Monitor if the sweetness stirs up those yeasts or causes sweet cravings.

Jicama

Jicama is typically eaten raw so it will have more fiber. It is actually the root of a legume (from the same family as peas). If you live in a warmer climate where the jicama grows then this is a fun vegetable to incorporate. 

Other starchy vegetables

Other starchy vegetables include Jerusalem artichokes (sunchokes), parsnips, taro and cassava. All of these need to be well cooked. 

Note that technically, you could also incorporate flours made of starches such as cassava flour, arrowroot flour and tapioca flour. However, I suggest keeping these to a minimum as they do a number on your blood sugar and have minimal nutrition as well as being more likely to be contaminated by heavy metals. (Also, also…high in deuterium and only appropriate for people that live in the climate where this is cultivated). 

Plantains

Plantains are the starchy cousin of the banana. They are a really fun addition, especially when traditionally prepared, such as cooked in coconut oil.

That said, they are very sweet (so can be addicting), and if you weren’t able to get yeasts under control, they will cause problems. Again, most appropriate for those living in a warm climate where they are grown.

Gluten free grains

At the very beginning, you may want to ferment grains for best digestibility. An example of a fermented rice dish that I love for this transition is Dosa, a South Asian crepe made of fermented lentils and rice.

You can introduce buckwheat, quinoa, millet, rice, corn, and oats. Despite it’s high glycemic index, I would start with white rice, cooked and cooled so that it builds resistant starch, as it tends to be the best tolerated. 

Again, to avoid glucose spikes and for optimal nutrition, cook your grains in bone broth and add healthy fat to the final product.  

Properly nixtamalized corn tortillas are another fun addition and really open up your variety of foods. If corn is not an issue for you, then I really encourage properly prepared corn tortillas over other “alternative” flour tortillas.

Legumes

You can also incorporate legumes of all types. All varieties of beans (pinto beans, black beans, kidney beans, fava beans, broad beans, cannellini beans, black eyed peas, soybeans etc) and garbanzos are now allowed. 

Make sure that at minimum, legumes are soaked in water overnight to reduce phytic acid. Ideally, you should also sprout or ferment legumes to get the most nutrition out of them, before cooking to reduce lectins. 

Dairy

While GAPS focuses on homemade fermented dairy, when you’re coming off you can try commercial dairy yogurt and sour cream. These are typically fermented for a shorter amount of time and will have some lactose in them. Choose organic and unsweetened when you’re starting off.

You can then try commercial fresh cheeses such as mozzarella, feta, panela, ricotta, cream cheese etc.

Fresh raw milk can also be introduced. Remember that A2/A2 milk is usually better tolerated. This is a type of cow’s milk that contains only the A2 beta-casein protein. This is typically produced by Jersey, Guernsey, and Brown Swiss cows. So ask your local farmer!

Bread

Eventually, you may try fermented sourdough bread made with traditional wheat. Make homemade bread before trying the store-bought kind! You can do a long ferment on the bread so that the gluten is easier to digest. 

While I could write a whole post on bread, key points would include avoiding enriched wheat flour, and choosing types of wheat that have been less hybridized when possible.

Bread and gluten in general seem to be the most problematic foods to re-introduce for many clients, so take your time!!!

Remember, introduce one new food at a time and monitor for any reactions. If you start craving sugars and/or these new carbs start to make up the majority of your food consumption, you may need to reel back a bit. 

As with the whole GAPS process, embrace the push and pull (push for new foods, but pull back if not tolerated). Remember, that your health and digestion is dynamic! It can change from day to day and situation to situation, and your mindset makes a huge difference.

Common Questions Coming Off GAPS

How Quickly Should You Come Off GAPS?

The key is to take it slow. Allow your body to adjust to each new food, which can take anywhere from a few days to a few weeks. Pay attention to any changes in your digestion, energy levels, mood, or skin. These can be signs that you’re either ready to move on to the next food or need to pull back and give your body more time to adapt.

What Diet Should You Eat After Coming Off GAPS?

After coming off GAPS, aim for a traditional diet rich in whole, unprocessed foods. Focus on organic and pasture-raised meats, wild-caught fish, a variety of vegetables and fruits, nuts, seeds, and whole grains. 

Fermented foods should continue to be a staple to maintain gut health. Again, quality matters, so choose local, seasonal, and organic whenever possible.

If you need more guidelines, use the Weston A Price dietary principles to guide your decisions. Otherwise, by this time you should be well versed in nutrient dense eating. You got this!

Can I introduce all new foods at once?

It’s not recommended. Introducing too many new foods at once can overwhelm your system and make it difficult to pinpoint any foods that may cause a negative reaction.

What if I experience a setback during the transition?

If symptoms reoccur, take a step back to the previous stage for a while longer. Patience is key in the transition process.

How do I know if a new food is not working for me?

Symptoms like bloating, gas, fatigue, skin breakouts, or any previous GAPS symptoms could suggest a particular food doesn’t agree with you. Eliminate the suspect food and monitor your reactions.

Can I ever go back to a ‘normal’ diet?

The idea of ‘normal’ varies, but a diet that supports your health will likely look different from the standard Western diet. Focus on maintaining a healthy, nutrient-dense diet aligned with your body’s needs.

By the time you are transitioning to a whole foods diet, the “normal” junk in the Standard American Diet is probably not appealing to your taste buds.

The Joy of Coming Off GAPS

Looking back I always hoped wondered, and believed that we would be able to bring back some of my childhood favorites into our diet, but the doubt crept in many times.

At a certain point in my (our) GAPS diet journey, I had already made peace with the fact that maybe it just wasn’t meant to be. Maybe I would have to be gluten-free forever. And I was OK with that, because I felt good. My kids were good. Everybody felt good and ultimately that was our goal, right?

However, I realized with time that having the ability to eat anything and everything provided a sense of freedom and joy that is unparalleled. Even though I choose to avoid processed foods and sugar and things that I know, don’t make me feel my best, having the freedom of knowing that eating a sub optimal meal will not derail my health is incredible!

Our Experience with the Coming Off diet aka the GAPS Reintroduction Protocol

So let’s get into how we did coming off GAPS and what that looks like. Our first foray Coming off, we started doing “GAPS Plus”.

At this point we had been doing Full GAPS for almost 2 years and we started by adding in some potatoes, primarily cooked and cooled, dosas (as I mentioned above) with copious amounts of ghee, followed by some sweet potatoes.

Note that after this first try, we ended up going back on GAPS for a few more months to address new symptoms that had popped up for a variety of reasons, not primarily related to the new foods. (You can read about my personal journey here).

Round two of “Coming Off” again started with potatoes. That introduction went relatively well and smoothly, though it took it took some time to build the bacteria that help in digesting those starches after having been off of them for a few years.

We also had to be conscious to maintain good levels of fermented foods, otherwise we did start noticing a little bit of “yeasty” symptoms come back in some of the kids.

I believe that the main difference the second time around and the key to our success was that we kept up with the kefir while doing these introductions.

Next we introduced traditionally, prepared corn tortillas, cooked and cooled the white rice and then oatmeal. The incredible addition of nixtamalized corn tortillas was so helpful, especially when traveling because it meant that tacos were back on the menu.

You’re never going to have so many tortillas, so the majority of the food is still going to be the filling (nutrient dense meat). This was a really great introduction for us with the rice.

Reintroducing foods with a family

Since we were reintroducing with a family of 6, we did have some more starts and stops. We would increase certain starches or grains and then would notice some of the kids kind of over-eating or gorging on them to the exclusion of other options so we would pull back a little bit. Slowly with time that stopped, partly because it stopped being a “forbidden food“ and partly because our gut bacteria adjusted.

One of the things that was really helpful in the beginning, is that I always cooked the grains in broth and in the beginning when we had just added them in, I also would add a ton of ghee or butter to it so that we were slowing down the the breakdown of the carbohydrates.

I still always cook rice in bone broth because we prefer the taste, but honestly, nobody is spiking their blood sugar from it anymore and this is just a matter of the microbiome changing yet again and being able to tolerate those carbohydrate rich foods.

Finally, we added in oatmeal. This one was not easy for me to add back in because it doesn’t go well as a side dish to other foods so it was often time being consumed by itself.

In the beginning we had to add huge amounts of butter to it and overtime we have been able to reduce that as well. All to often I find that oatmeal is just an excuse for maple syrup, so it isn’t a preferred food in my opinion (especially not for breakfast).

Reintroducing gluten

The last step of coming off GAPS is introducing bread. This was honestly very exciting! Of course the first stage is to introduce naturally prepared homemade sourdough and we would do a nice long ferment and it seems that that was well tolerated.

Again we went through kind of “the rebound of the forbidden food” and actually, I think we’re not quite out of it totally because we still don’t have bread on regular basis so it is still tends to be one of those special treats.

All in all though, I can honestly say that living in a space where we eat a nutrient dense diet with all that life has to offer has been amazing for us.

The Gift of GAPS

Transitioning off the GAPS diet can be a hopeful and exciting time that marks the beginning of a new phase in your health journey. Listen to your body, proceed with introducing new foods, and enjoy the widening array of foods you can now enjoy. 

Remember, good health is not just about the elimination phase; it’s about creating sustainable, long-term dietary habits that continue to nourish and support your body’s needs.

Following the GAPS diet for a certain period of time, really did give us a wonderful tool, learning to listen to our bodies. While I generally lean on other methods of holistic healing for our day to day, having the understanding of the importance of the microbiome and knowing how to support it regularly is priceless.

If you’d like to get support beginning the GAPS diet, you can check out our coaching options here, or book a discovery call.