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As I often share, I love the food on GAPS Intro. It is very satisfying and delicious. However, sometimes, soup just doesn’t do it. Sometimes you want a snack! But how do you find GAPS diet snacks? Particularly in the early stages, Intro doesn’t exactly lend itself to snacking.

Of course, the emphasis should always be on healing broths, fats, animal tissues, meats, and vegetables. Honey, nuts and baked goods should be kept to a minimum in favor of more savory foods. However, there are still options available at every stage of GAPS Intro for healing, satisfying snacks.

Enjoy!

GAPS Intro Snacks

Stage One

• Ginger gummies
• Fat bombs – combine 1 part honey with at least 1 part Stage One-legal fat
• Shredded chicken or turkey
• Cooked vegetables with some fat
• Mug of broth
• Yogurt (if tolerated, in tolerated amounts)

Stage Two

• Fat bombs made with ghee and honey
• Soft boiled eggs

Stage Three

• Hard boiled eggs
• Scrambled eggs
• Avocado
• Nut Butter Pancakes
• Squash Souffle
• Pickles, sauerkraut, and other fermented vegetables

Stage Four

• GAPS Bread (see recipes on pages 200 and 209 of Gut and Psychology Syndrome)
• Crispy Nuts
• Gummies made with vegetable juice (here is a good tutorial for homemade gummies in the flavor of your choice)
• Fries made from rutabaga, celeriac, squash, etc.
• Egg muffins
• Pork Cracklings (leftover from rendered lard)

Stage Five

• Veggie chips (any vegetable you like dehydrated until crispy)
• Squash “Fruit” Leather (reduce honey and eliminate spices for an earlier stage snack)
• Raw vegetables with nut butter
• Cooked apple with ghee added
• Beef jerky
• Gummies made with fruit and vegetable juice

Stage Six

• Toasted coconut – heat gently in a cast iron pan until golden
• Raw or cooked fruit
• Fruit with nut/coconut butter
• Berries and yogurt/coconut milk
• Crackers and cookies made with nuts and vegetables
• Gummies made with fruit
• Homemade Granola – made with nuts, coconut, spices, and honey (don’t add dried fruit until Full GAPS)

Full GAPS Snacks – Homemade

What was your favorite snack before beginning GAPS? Now that you are on Full GAPS, you will likely be able to find a version that will get you close. Google “GAPS” plus the name of the snack you want. If nothing comes up, you can also search for a paleo version. Just be sure to check the ingredients: many paleo snacks use sweet potato, arrowroot, tapioca, cassava, plantains, and a variety of sweeteners that are not GAPS legal.

• The Healthiest Ice Cream Ever (Fruit and sugar free, omit the vanilla for a Stage Six legal snack)
• Baked goods and crackers made with coconut flour and/or small amounts of baking soda (I love this coconut butter bread, toasted)
• Bacon, uncured, with no sugar or additives
• Homemade Nut and Fruit Bars
• Chocolate
• Check out this post for great Full GAPS snack recipes

Full GAPS Snacks – Store Bought

It is very difficult to find GAPS diet snacks in the store. They must be made from entirely GAPS-legal ingredients – no soy, no dairy (unless it is raw), no grains, only honey as a sweetener, no processed ingredients, etc. Nuts ideally should be soaked and dehydrated, which of course is basically impossible to find in a packaged food. However, if you do not obviously react to nuts that have not been properly prepared, these could be used for a rare treat.

I am not very familiar with store-bought treats. They are extremely expensive, relative to making your own versions. GAPS can be enough of a financial strain without purchasing these snacks. However, if they fit into your budget, they can help make things easier at times. Just remember to always confirm the ingredients! Here are the few options I am aware of – let me know in the comments if you know of others.

• US Wellness Meats‘ AIP page is also entirely GAPS legal
• Sea Snax
• Exo Bars (Peanut Butter and Jelly flavor is not GAPS legal)
• RX Bars (check ingredients, some may be hard for those early on in Full GAPS)
• Epic Bar Bites (check ingredients, some are good, like these bison ones, but some have non-GAPS ingredients like brown sugar)
• Canned fish (packed in water or its own juices, nothing added except salt)
• Chocolate (Pure7 is the only GAPS-legal brand I know of)
• Coconut Wraps

What are your favorite GAPS diet snacks? Is there anything I missed? What should I add to this list?

Shared on Allergy Free Wednesday.

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