Veggies for Early Intro & Candida

We often receive questions like: “What are the best veggies for early intro?” And, “What are the best veggies for a person especially concerned with candida overgrowth?” Although it is different for everyone (see Naomi’s comment below), hereĀ  I present sample lists for each angle.

Early Intro

The GAPS intro progression suggests starting with “non-fibrous” veggies or parts of veggies, so that the digestive tract is not irritated. What are those? Well, cabbage and the stalks of broccoli, for example, are said to be more fibrous. Some people’s systems also struggle with onions and leafy greens, even when very well cooked.

Which veggies work is totally different for everyone. One is fine with peas, one is not. Many are fine with carrots, some are not. Etc.

Much of SCD/GAPS is trial and error. This is not, though, unfortunate – The process teaches us how to listen to our body, which is frustrating at first but serves us very well in the long run.

That said, I know that people like to hear what worked for others. So, without knowing the fibre content of each GAPS veggie, here are the ones we did fine with as we progressed through intro. Note: Unless specifically noted otherwise, all our veggies were well cooked for the first several months.

If you wish to be very careful, start with just broth and meat for the first few days, then add one vegetable at a time, every few days. Personally, I needed the carbohydrates that a range of veggies could offer, but the slower approach might be a better fit for some.

From The Beginning We Used, Without Problem, The Following

Broccoli florets (no tough stalk)
Carrots
Cauliflower florets (no tough stalk)
Ginger root
Mushrooms
Onions
Peppers (green, yellow, red, and orange)
Squash (summer and winter)
Zucchini

Why did I start with these? Some of them I knew to be very gentle on my system; all were easy to incorporate into a soup without overwhelming it; all were available in organic; out of the organic aisle, these were the veggies I was familiar with.

Interestingly, broccoli and cauliflower had always in the past given me gas, but this was not so on GAPS’ intro. Perhaps this was because I was not using the fibrous stalks. Perhaps the broth helped the digestion.

I avoided tomatoes because I’d heard that many people react to these, so opted to intro them later.

I avoided garlic because I wanted to pace our die-off.

I had no access to green (string) beans.

After Several Weeks We Tried, Without Problem, The Following

Asparagus
Beets
Garlic
Parsley
String beans
Tomatoes

At about six weeks in, we tried lettuce and cucumber raw and carrots juiced. I was fine with these; my son was not. Thus, we removed them and tried them again later.

After Several More Weeks We Tried, Without Problem, The Following

Chard
Eggplant
Kale
Peas (Raw)
Lettuce (Raw)
Cucumber (Raw)

Why didn’t we try the first three earlier? I simply didn’t get around to it. Would they have been okay earlier? I can’t know, but I’m betting that for us, they would have been.

Not Yet Tried (Only For Lack of Getting Around to Them)

Bok Choy
Collard Greens
French Artichoke
Spinach [this one is problematic for a number of children]
Watercress

Tried With Problematic Results

Cabbage (even when cooked for ages)
Celery (even when cooked for ages)
Early on, juiced veggies (now fine)
Early on, raw veggies (now fine)

Except in the case of fermented cabbage, which he tolerates well, cabbage and celery are still problematic for my son.

Candida Overgrowth

In most people, SCD/GAPS as presented heals candida overgrowth. That is, many people will dramatically reduce candida numbers while eating reasonable amounts of SCD’s honey, fruits, sugary (orange-fleshed) veggies and nuts as complements to its copious other foods. Some, however, have found increased success against candida overgrowth by removing these (indeed, some have found this approach to be critical). In terms of veggies, this means removing beets, carrots, orange-fleshed squashes (butternut, etc). There are copious veggies left, though, most of which can be had well-cooked, raw or anywhere in between:

Avocado
Artichoke, French
Asparagus
Bok Choy
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Celeriac
Celery
Collard greens
Eggplant
Garlic
Ginger root, fresh
Kale
Mushrooms (some say folks with candida overgrowth should avoid)
Onions
Parsley
Peas
Peppers (green, yellow, red, and orange)
Spinach
Squash, Spaghetti
String beans
Tomatoes
Turnips (caution re: fibre)
Watercress
Zucchini

As one proceeds on the diet, raw GAPS veggies (cucumber, lettuce, etc), will also be added.

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42 thoughts on “Veggies for Early Intro & Candida

  1. This is such a timely post! We’ve been avoiding foods on the “avoid” list and eating lots of recipes from the GAPS book and website the past two weeks, and tonight we had our first “intro” soup. This list gave me some confidence as I headed to the store to get ready for the week on only broth & soup. Thank you :o)

  2. It really is individual! I found that I couldn’t tolerate any brassicas for about 9 months – including brocolli and cauliflower. Too much squash and carrot in the first three months would cause a lot of wind (gas).

    I never had a problem with leaves and introduced them quite early on, but had a strong reaction to juiced vegetables at around 3 months and haven’t tried then again since. It was mostly carrot juice, so maybe it was the sugar?

    I think it’s really important to wean yourself off a sweet tooth when you follow GAPS/SCD because it’s easy to swap sugar for honey and just carry on feeding the bacteria and yeasts you are trying to eliminate.

    I think it’s important to encourage yourself to chose the green veg and going easy on the fruit is especially important at the beginning when the gut flora and enzyme production are coming back into balance.

    Thanks for the list Baden, it’s great to have this stuff written down. x x x

  3. Seeing this list helps remind me to inrease my repertoire of veggiesI Thanks.

    I want to plant two edible weeds this year in my garden. both are super nutritios and especially high in antiosidants. I figuer I can juice them as well as eat cooked then raw when tolerated. I have found info on CHO content for dandelion (and it appears GAPS safe) but was not able to find any carb info for purslane. Any other ideas on this?

    TIA

    Nancy

    • I’m glad everyone is enjoying these lists!

      Naomi, I’m going to edit my post to point folks to your comment because I think it’s crucial that people understand the part about the tolerances being individual. Of note, we had no fruit, and I had about a tablespoon of honey per week, for the first six weeks (per intro). We still really limit both. It was also important for us to build up our raw veggies, which our bodies adore.

      Nancy, off-hand I know nothing about these two veggies. My only thought would be to work through the post found here. Love the idea of purposely planted dandelions!! Finally they get the love they’ve always deserved! :)

  4. This was great, I have not started yet. This week I am trying to find as many informations as I can to get ready to start next week. Thanks for helpful info.

  5. Natasha says when Candida is present to have no sugar for 6 months starting when you reach the proper probiotic dose. Now if I cut out carrots and beets I am already very fatigued. I am not really sure to the extent of what this means.

  6. Hi Baden
    Three weeks before starting the intro (now on third day) I stopped all grains, sugar,fruit all processed food, everything has been home made from scratch. I have been taking inner health probiotics one am and one pm. I now look back and understand die off. Which I haven’t had for about a week. Durning that three weeks I was having broths, and gaps type meals, yogurt, kirfer etc I have had some very hungry days now am ok. I have now stopped all dairy because of my leaky gut/candida/coeliac since starting the intro. I will go slowly with introducing the dairy. My problem is constipation should I stay on the 1st/ 2nd stage until it comes right or try the carrott juice, I just worry about my candida troubles. I have no other symptoms. Today I have had saurekraut juice(tsp) with 3 of my bowls of soup/broth.

    • Hi Monica,

      Constipation is a common die-off symptom. I recommend:

      (a) following the options listed in the GAPS Guide book under “die-off relief” and, if needed, the juice recommended by Dr Natasha, and
      (b) yes, moving forward through the stages regardless of the constipation

      All my best,
      Baden

  7. Hi Baden,
    This is really helpful.
    I just started introducing the nut butter crepes.. I think I have some candida issues as I have been really struggling w/ hypoglycemia since I started intro… My first crepe I got a head rush.. sort of like a “high”
    It could have been in my head… but what are signs of “feeding candida” when you have not been for about 2 weeks??
    Thanks much
    Kim P

    • Hi Kim,

      The signs of feeding candida are different for everyone. If I got a rush/high from a food, I would leave it out for another couple of weeks before trying it again. (This said, the first time on GAPS that I tried egg I got intense tingling in my head and hands, though I eventually realized it was anxiety about eating it raw.) In the meantime, for your blood sugar make sure you’re getting lots of protein and fat every couple of hours.

      All my best,
      Baden

    • Hi Donna,

      Anything not on the list of recommended foods, please avoid. (After three months of healing, check in again for variations.)

      Best,
      Baden

  8. Thanks Baden,
    I have another question.. I had an esophageal ulcer last summer and thought it was healed until I started GAPS… then had the pain again.. I had an upper endo on friday.. the ulcer is indeed healed, but I have esophagitis from reflux.
    Can you recommend anything for this??
    I have taken DGL in the past.. but that has fructose in it.
    I was thinking about starting on Betaine HCL and peptin.
    I have been feeling getting more fats in.
    We are just having trouble getting fats from our birds.
    Thanks for commenting on your days..
    Take care
    Kim

    • Hi Kim,

      Reflux can be caused by either too much stomach acid or too little. In GAPSy people, it is usually the latter. Where this is the case, things that might help:

      -one tablespoon of Apple Cider Vinegar in a half a cup of warm water, sipped 10 minutes before each meal
      -ditto juice from fermented veggies
      -Betaine with Pepsin, as you mentioned

      Fats I buy directly from my butcher, in pails.

      All my best,
      Baden

  9. Where would arugula and pumpkin be classified on these lists? Regarding arugula, I’m wondering if it is fibrous (I guess I’ve assumed that chard, kale, arugula, lettuces, etc, are all fibrous foods). Same goes for spinach; I’ve wondered if it’s okay to add to soups in intro or if better left out. Regarding pumpkin, I see that some winter squashes are considered higher-sugar in your post, whereas spaghetti squash is considered okay. What about pumpkin and the other winter squashes? And if these are added to soups, it occurred to me that perhaps I should not roast them first as I would usually do – because the intro calls for boiled veggies, not roasted. Could I boil the whole thing in a pot of water first, then cut into it and scoop the flesh into the soup? (I try to avoid a wrestling match with the knife and hard winter squash!)

  10. Hi Tara,

    Orange-fleshed veggies can trigger candida surges while pale-fleshed squashes do not generally have this effect.

    In terms of intro, yes, I would consider the greens you’ve listed to be fibrous (that’s certainly how my body treats them). Well-cooked greens tend to be fine for most people by about Stage 3 (ie. a couple of weeks in).

    Yes, you could boil the squash separately, then add its flesh to a soup.

    All my best,
    Baden

  11. My daughter has had a spike in her behavioral issues over the past week. The first three weeks of intro went pretty much without incident. Last Tuesday I introduced raw apple (golden delicious which is lower in salicylates than other varieties) and on Thursday raw cucumber (she’s been consuming jars of pickled cucumbers without issue, so I thought this would be a no brainer, even if not allowed ont he feingold diet). Her behavior has been challenging since.

    People on the yahoo group seemed to think it was due to candida overgrowth rather than dieoff or a reaction to the introduction of new foods.

    I am disheartened because she won’t eat a lot of the lower salicylate vegetables on the introductory/candida overgrowth list. However, if candida overgrowth is the case, then obviously I will take out the honey, fruit, and nuts from her diet. How long should I wait before attempting to reintroduce these things? (The nuts has been a big plus in getting her to take the fermented cod liver oil and applesauce for the nut oil.)

    Thank you so much for your help,
    Micaele

    • Hi again Micaele,

      Frustratingly, it’s impossible to know whether a symptom indicates die-off, food intolerance or candida surge.

      I suggest not trying to combine low salicylate with low candida plus intro. You’re right that the food choices become too narrow. What I would do is choose one suspect: eg. extreme candida more than most people coming to GAPS (most or all of whom I would guess to have candida overgrowth) or a salicylate intolerance.

      I suggest doing intro exactly as outlined in the GAPS Guide book. This will leave nuts, fruit and more than a teaspoon of honey per day out of her diet for several weeks. When you introduce a new food, wait at least four full days before moving to the next. This will allow you to see what is being reacted to. On this approach, it would take about 36 days (minimum) to reach nuts, while fruit would come even later. If anything is reacted to on that schedule, leave it out for 3-4 weeks before trying it again.

      I understand about the nuts being helpful as a reward for taking the CLO and nut oil. At this early stage, though, it’s not critical for her to be taking those so I would just skip them, focusing on the non-bottled foods and offering activities, hugs, verbal affirmation, etc, as rewards for the basic foods taken.

      All my best,
      Baden

  12. Hi Baden,
    We have been following the intro diet program as outlined in the health, home and happiness 30 day guidebook. (http://www.healthhomehappy.com/grain-free-2/30-days-on-gaps-intro-e-book) We started on Intro 1 on Nov 2 and have worked our way through the steps. However, have been “stuck” on intro 5 due to the fact that we haven’t been able to introduce raw fruits (the apple/cucumber).

    So, over the past 7 days I’ve gradually backed up on the steps (we’re now back to intro 3) to try to get to baseline again, but my daughter is still struggling with her behavior. So, after a few people on the yahoo group thought it could potentially be due to candida overgrowth, I implemented no orange squash, carrots, or other sugary items about four days ago. Although there are glimmers of hope, she is still struggling.

    I guess this leaves me at a loss as to how to approach things now. Perhaps I’ll stay with intro 3 + no orange squash/carrots/other sugary items a few more days to see where we are. (Have there been any cases of scurvy on this diet?) If things baseline, I’ll consider re-introducing nuts a few days later and take introductions a little more slowly than this guide suggests. If not, I guess we’ll start back at square 1, or intro 1, as the case may be.

    With all this, it’s hard not to feel as though the last month is for nought. Any suggestions you may have on approach would be helpful.

    Regards,
    Micaele

    • Hi Micaele,

      Don’t worry -while it’s understandable and common to feel discouraged when this arises, be assured that your work and progress to date has not been for nothing! Everyone will experience set backs along the way -regardless of what they are eating (within GAPS) and not eating. To prepare for and cope with this, it’s important to read page 92 in your GAPS Guide book.

      Many people need to remain at Stage 4 for some time. This is a good, healthy, nourishing step. (Vitamin C is plentiful in many Stage 1-4 foods.) As an initial course of action, I recommend implementing the die-off remedies offered in the GAPS Guide book (pg 87+).

      Have you read all of the GAPS Guide book yet? Doing so is my primary suggestion (preferably before one starts the program, but better sooner than later in any case). It’s really important to have the whole overview, and I can better help from that point forward. (At over 160 pages, the information is very comprehensive and took many months to research and compile.)

      All my best,
      Baden

  13. Hi Baden,
    I have read the entire “Gut and Psychology syndrome, Natural treatment for Dyspraxia, autism, add, dyslexia, adhd, depression, schizophrenia. fifth repornt by Dr. Natasha Campbell-McBride”, However, I find I need to re read sections periodically to gain further insight, especially now that I am putting theory into practice. The page numbers you reference above do not seem to align with this book. Is there another I need to be aware of?

    We have implemented the die-off remedies for the most part and have found them helpful.

    So it sounds as if I am on the right track and I just need to be a little more patient with the progress (or lack there of as the case may be).

    Thank you so much for your help, understanding and patience.

    Micaele

  14. Okay I feel a bit foolish now. Found the book (you of many talents!) and placed my order.

    When i’ve read this cover to cover I’ll be better equipped and won’t sound like such a newby.

    Thanks so much,
    micaele

  15. Your website has been extremely helpful to me throughout my GAPS intro journey, but I’ve fallen into a bit of trouble. I think I got too carried away with introducing new foods and now I’m kind of lost between stages. I’m also wondering what other ways can you cook vegetables on the intro diet besides boiling? Can you bake, stir fry, sautee or steam? Thank you so much!!

  16. Your website has been SO helpful for me..this post is especially helpful. I have been off sugar for over a year now and then I started the GAPS diet for my digestive problems. I know I have candida but I think it’s now feeding off of the sugar that I’ve been eating from carrots and squash, I’ve read through some of the comments and seen that it’s definitely not impossible for that to happen. My stomach gets swollen, I feel like I crave these foods more than any other for their sweetness which I haven’t had a problem with before. Another question I have is..what are some of the ways you can cook vegetables on the intro diet? Can you steam, sautee, stir fry or bake? And if so, do these methods need to be done at certain stages? Thank you so much!

    • Hi vantunney,

      Thank you for letting me know the site -and especially this post- has been helpful for you!

      Yes, definitely some people’s candida is exacerbated by GAPS’ sweet foods. Feel free to remove these from your program. When craving sweets, take fats. Dr Natasha recommends carrying around a jar of fat (ghee, coconut oil) with just enough honey that you can tolerate the taste, and taking some of that every 20 minutes or so all day long.

      Yes, styles of cooking change as intro progresses. Each step is detailed in the GAPS Guide book. I recommend reading the entire Guide through first, then starting on page 28 of the program presented. In the Guide you will also find additional thoughts and strategies regarding candida overgrowth, which may be helpful.

      All my best,
      Baden

      • Hi Baden,

        I have searched this site, read Gut and Psychology Syndrome (twice), read GAPS Guide, and searched various other GAPS blogs and google searched and I cannot find the answer to this question. It is possible I missed it, but can you please help, as I see others having this same question as well:

        When can the following cooking techniques be introduced? (I see GAPS recipes here, on the reversing food allergies class website, and other GAPS blogs referring to these cooking techniques, but no one indicates WHEN they can be introduced. It is unclear if they are appropriate for GAPS Intro or should be excluded until one is on Full GAPS.)

        -steamed vegetables (as opposed to cooking vegetables in water or stock)
        -sauteed vegetables (I see that sauteed onions are first introduced in stage 3 with scrambled eggs. Can other veggies now can be sauteed as well?)
        -stir-fried vegetables
        -barbecued meat (as in on an outdoor grill)
        -fried meat (pan fried or deep fried)

        THANK YOU VERY MUCH IN ADVANCE!

        • Hi Gretchen,

          I’m so sorry it took me so long to get back to you on this!

          The answer is a bit convoluted because most of it is “it depends.”

          It’s not always so much about the cooking approach (e.g., frying vs grilling) but about the amount of water or fat used, the end result of the food, etc. In Intro, we start with wet, mushy food (lol) soaked for a long time in the juices of gelatin, etc, and move progressively toward drier, more intact food independent of the healing properties of broth. So, if we’re steaming squash for 30 minutes, that brings a result of wet, mushier food suitable for somewhat earlier in Intro. If we’re steaming squash for 5 minutes, that brings a drier, more intact food suitable only for the end of Intro. In both cases, it’s “steamed squash”, but with a very different type of food resulting, with very different impacts on the body. Similarly, as for stir frying veggies, one could stir fry longer in more fat and/or liquid, or one could do a very quick (traditional) stir fry with little fat, high heat, and short cooking time. Is this helping to make sense of the matter? All of this noted…

          Sauteeing veggies – Yes, if the long-sauteed onions are tolerated, I would then go ahead with long-sautee of any other tolerated veggie, and then progressively decreasing the sautee time, over the course of weeks, until one is doing a quick stir fry (whenever desired over longer cooked veggies). Similarly, I might test a very long steam -to the point of mush- after the stew stage and over the subsequent weeks progressively reduce the steaming time until I’m doing maybe three minutes for string beans just before raw veggies are introduced.

          Similarly with fried meat. If I’m using lots of fat, and frying it gently (lower heat, for longer time), I might test that shortly after the pancake stage. If I’m using very little fat and high heat, I would wait until the grilling stage or later. For deep frying (lots of fat, high heat), I don’t sense an equivalent on Intro, thus I would wait until after Intro before doing that.

          Grilling meat is introduced at the start of Stage 4. Stir fry is a grilling technique, so one could certainly stir fry their meat at that stage.

          Barbequed meat – If one is *grilling* on a barbeque, I would go ahead with that at the grilling stage. If one is barbequing in the sense of charring portions of the meat, I would avoid that until after Intro.

          If one wants to keep their Intro simple (psychologically), they can just follow the steps as presented in the GAPS Guide book. For people keen on more variety during the stages, introducing things as early as possible, etc, the above thoughts are hopefully helpful.

          All my best,
          Baden

  17. I can’t tolerate carrots or butternut,etc. Yet I start feeling week serveral days after going without some carby food like that. I made almond meal/ zucchini bread last night. Hope the almonds aren’t to carby. Does the jar of fat solution help with carb cravings and weakness?

    • Yes, the jar of butter (or ghee) and a little honey to taste helps with the carb cravings. Alternatively, keeping all sugar including honey out for two weeks helps eliminate cravings. Per Dr. Natasha in the FAQs, you can use whole stevia herb leaf to sweeten tea in the mean time (not processed stevia though). I also try to train myself to have soup with meat and vegetables any time I am hungry, and even just a little bit when I am fatigued. I keep some pre-made in the fridge at all times so I only have to heat it up quickly on the stove top.

      It sounds like you are sensitive to orange fleshed vegetables. I would increase your consumption of other vegetables (artichoke, asparagus, beets, Bok Choy, broccoli, Brussels sprouts, cauliflower, eggplant, garlic, ginger root, leeks, onions, peas, peppers (all kinds), string (green) beans, tomatoes, yellow crookneck squash, watercress, zucchini) as well as ensure you have lots of animal fats in the soups or over the veggies. Hope this helps!

  18. I was going to start Intro Gaps on Monday… Made the chicken broth (put in 1 onion, carrot and celery) the day before. Made soup with the shredded chicken pieces, carrots and some celery. Took a cup of the broth out of soup and had some and got gas and bloating right away…. Within 3 to 5 minutes. I thought maybe it was the onion. ( having reflux and many food allergy/sensitivities was reason to start Gaps). I then made 2 pans of stock, one with chicken (all organic free range) carrots and a little celery and one with just chicken. The next day I tried the stock with just the chicken and again, gas and bloating right away. I have had no problems eating chicken (always organic free range) baked, steamed or pan saute’d. I have eaten the skin on occasion with no problem. If I can’t eat the broth, what do I do?

    • Hi Pamela,

      First of all, what a great job you did narrowing down the actual issue! Nice testing methods!

      Your experience presents an excellent case for why I recommend we not prepare large batches of any food in advance -it can be a real surprise to find we react to some things.

      As noted in GG 2nd Edition, if you cannot tolerate one type of broth, try another. Lamb, beef, salmon, you name it -try various sources, then use as wide a range as your body will allow.

      All my best,
      Baden

  19. Tanks for your quick response. I will try making some beef broth… In a small batch. However, do you know why my body would react to chicken broth when just plain chicken is fine when cooked in a different manner… Baked, saute’d or cut up into small strips and simmered in some salted water?

  20. Hi, I made the beef soup this morning…. Just beef, a few carrots and a stalk of celery. As stated before, I have eaten each thing before. I actually had a piece of the beef a few nights ago, saute’d in a pan with a little beef tallow and olive oil (I salted the beef before cooking)…. No problem. I had some of the soup for lunch. After about a half hour my stomach was gassy, bloated and making funny sounds.

    Do you think it could be the richness of the broths… Or the fat, although I use fat regularly to cook with. I do usually mix the fats because for some reason, all tallow also bothers my stomach. When I cooked the chicken, the skin was on. With the beef, it was a chuck roast cut up, but it was well marbeled. I have never been able to do lamb or duck (I am 62 but even when I was young, it did not agree with me).

    So, would you have any recommendations?

    • Hi Pamela,

      I’m not sure why some people react to broth, but definitely a number of people do!

      We do know, though, that broth does indeed hold unique and significant properties beyond that which meat does. This is why we are so strongly encouraged to consume it regularly -in terms of what elements it offers, broth is a different food altogether. Since it has properties that actively impact (heal) the body, it stands to reason that some people would experience those elements adversely, just as any other healing food (yogurt, kefir, coconut oil, etc) will trigger challenging symptoms in some people.

      Three suggestions:

      1. In the initial months of healing, use only “meat broths” as opposed to “bone broths”. (The differences between these are detailed in GAPS Guide 2nd Edition.) Meat broths are gentler on the body.

      2. If this doesn’t sufficiently alleviate reactions, continue looking for “meat broths” your body can tolerate.

      3. If all “meat broths” trigger symptoms, start with a small amount (e.g., teaspoon or tablespoon per day), and work slowly up from there.

      Also, keep in mind that after some healing, your body may well be able to tolerate foods it could not tolerate before, so in some weeks or months, lamb and/or duck may be options for you.

      All my best,
      Baden

  21. Hello Baden,

    It seems I am reacting to some vegetables that are cooked for longer periods of time, like broccoli, cauliflower and kale. I can tolerate these food, particularly kale, if it is not cooked so long. In the past I have saute’d it and then steamed for 3 to 5 minutes without gas or bloating. With brocolli, same thing… Usually steamed until fork tender (although could not eat too much of it). Same with cauliflower. But, when these foods are cooked longer, I am getting gas and bloating within 5 minutes.

    Any thoughts?

    Pam

    • Hi Pamela,

      I love your investigative abilities! These will serve you so well in GAPS.

      Each preparation approach to cruciferous (and probably other) vegetables will alter what compounds are modified, released, increased, made more or less bioavailable, etc. The adjustments to sulfur is a great example. Again, it stands to reason, then, that you would experience different effects with different cooking styles and times.

      No one person will tolerate every food presented in GAPS’ Intro. Anything you do not tolerate should be left out until more healing has taken place. So, if it were me, I would simply leave these veggies out for now, then reintroduce them at the shorter-cook-veggie stage.

      All my best,
      Baden

  22. Hello Baden,

    I am new to this site, have not yet purchased your e book but plan to soon, and an happy to find you. Have read through the blog with your answers and could relate to many of the questions having been on the intro diet for 2 1/2 months. The reason was terrible reflux for many years even after using acifex and becoming addicted for 12 years! I had no choice but to address the problem.

    I am cooking bone broths in chicken, beef and bison and consuming at least 2-3 cups a day as well as the veg soups with these meats. I now eat, sometimes fry, 2 eggs for breakfast using ghee or butter. I will sometimes have roasted chicken or grilled salmon, and am eating stews of beef and vegies. I only use organic and clean grass fed meat. I’m struggling terribly with constipation (as I have been for many years) so I use an enema every other day or so. My heartburn continues but I am able to be off the acifex at least. I’m a small person and have list around 15 pounds so I do feel occasionally quite depleted. My main question is the whey or probiotics. I am having trouble sticking with even a teaspoon with my broths … It causes heartburn and so as I progress with the food I leave behind that part. I can’t really say what stage I’m even in now. Any suggestions would be greatly appreciated.

    • Dear Julie,

      Thank you for posting your question. I apologize for taking so long to get back to you -I was away Aug 3-11 and then wildly busy shipping the books the past several days.

      Probiotics (whether in whey or capsules or any other source) can pack quite a whallop on people with sensitive systems or who are early in healing -and it sounds like you are both! In the book, I recommend starting with a truly miniscule amount of probiotic (from whatever source) and increasing its dose extremely slowly. The “miniscule” dose is much smaller than most people think! (I give detailed examples in the Guide.) This will be important for you, I think.

      Skip the probiotic sources for now, then read the section Probiotics in GAPS Guide 2nd Edition, then implement the tips there for the most sensitive people. It will be slow going, but worth the patient effort.

      All my best,
      Baden

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