Dairy First introduce ghee, then home-fermented yogurt, kefir and sour cream (not store-bought), made from only organic and/or raw milk. Then introduce butter and hard, aged cheeses. Then try raw milk. Never pasteurized milk. If you can’t get raw milk, you must ferment the milk. Most say avoid. Or Grass fed butter is ok occasionally***** Once in a while, raw, fermented dairy (yogurt, kefir) are ok. After that, in order, raw butter & cream, then raw milk and cheese, then organic dairy.****
Fats You will see faster recovery if you eat animal fats. Saturated fats are heart protectors. Fat does not make you fat, carbohydrates cause obesity. Avoid Saturated Fats (from dairy, eggs, meat).*  Saturated fats have “little or no association with heart disease risk.”****
Meats Eat often. Avoid processed meats and meats cured with sugar. Eat only lean meats Lean meats if they’re not grass fed (grain fed meats are high in Omega 6/low in Omega 3 and create inflammation. Any meats (high fat, organ meats, etc.!) if grass fed!##
Grains (“Cereals”) Avoid for at least 2 years, until healed. After fully healed, try introducing fermented gluten-free grains like buckwheat, millet and quinoa. After these grains are tolerated well, you can try homemade sourdough bread with wheat. Avoid Â
 “Everyone is allergic to grains at some level!”****
Gluten Avoid. In people with GAPS, gluten is not digested properly and is turned into an opiate-like substance in the body. (like morphine and heroin) Avoid Avoid
Corn Avoid Avoid Avoid
Eggs Unless there is a clear allergy, eggs should be an important part of the diet. Children should consume 2 to 6 per day. Adults should consume 4 to 8 per day. Limit consumption to 6 per week. Eat only eggs that are enriched with “Omega 3″* Can cause trouble for people with autoimmune diseases. Don’t eat every day, but no upper limit on consumption.***** freely enjoyed****
Potatoes (and other starchy vegetables) Avoid at least 2 years, or until healed. Avoid*Â Â Sweet potatoes may be enjoyed in moderation****
Fruits & Vegetables Start with only cooked veggies, then introduce cooked fruits, then raw veggies and fruits. Eat mostly veggies, less fruit & only very ripe fruit. Eat a lot!Limit fruit at first or if you want to lose weight*****Â Buy in season*****
 Limit peas****
Bone Broths Eat as much as you want, every day. Essential for healing. Not an option. Not mentioned “bone broth – possible new sports drink?”###
Salt In its “natural state, salt is not only good for us, but essential.”** Avoid or limit Grok’s access to salt was limited, so we should use it in limited quantities####
Legumes White Navy Beans, Lima Beans, Lentils and Split Peas are allowed. You must pre-soak them, and you can also ferment them in whey. Avoid They’re OK–just not the BEST food you could eat#####
Nuts Allowed, but wait to introduce until all digestive symptoms are gone. Some people need to soak nuts or ferment them with whey before consuming. Do not eat roasted  or processed nuts. Allowed Allowed
Wine/Beer Alcohol leads to more toxicity in the liver. On rare occasions, wine is ok. Never beer. Occasionally ok Occasionally ok
Honey Raw, natural honey is fine. Limit in the beginning of the diet to stop yeast growth. Consume honey as a rare treat.* Occasionally ok
Soy Avoid Avoid Fermented soy products are fine & so is edamame+
Processed Foods Avoid Avoid Avoid
Portions Eat sensible amounts. “Eat until you’re full”* Monitor your intake over the week
Protein Protein is extremely important. Without enough protein, our bodies cannot produce hormones, neurotransmitters, enzymes, etc. “Nobody in this world can tell how much protein your body needs at any particular moment of your life, or how much fat, or how much magnesium, or calcium, or zinc, or how much sleep, or how much sunshine! Only your body knows that, so listen to your body. “*** 55% of total calories from lean meat Protein is vital. Eat it.
Cooking Oils Butter, ghee, pork fat, beef fat, lamb fat, goose fat, duck fat, chicken fat, raw coconut oil. Cold pressed oils like Olive, Flaxseed, is good for salads, but not to cook with. Flaxseed, Canola, Mustard Seed, Walnut, Olive, Avocado* Avoid Canola****
 Coconut Oil, sesame, sunflower/safflower**** Animal fats, coconut oil and butter are best for cooking****
White Sugar Avoid “At the end of the 17th century, sugar, being cheaper and more available, replaced honey in people’s diet, starting an era of sugar-related health problems.”** Avoid. Sugar wasn’t a part of anyone’s diet until about 200 years ago. Avoid. “it’s not fat that gets stored in your fat cells–it’s sugar.”++
High Fructose Corn Syrup Avoid Avoid Avoid
Fiber Get from fruits & vegetables. Fiber from breakfast cereals & other processed foods create mineral deficiencies. Fruits have 2 x as much fiber as whole grains, non-starchy vegetables have 8x! Get your fiber from fruits & veggies.
Supplements “No pill in the world is going to come close to the effect of the diet on your patient’s condition.”**Â There are a few supplements noted as “essential” for totally healing the gut of a GAPS patient (to repair the damage that has already been done). Foods shouldn’t need to be supplemented. You don’t need supplements if you’re eating well. Â Fish oil may be helpful, though. Take antioxidants, fish oil and probiotics. These were all a part of Grok’s diet.
Omega 3 vs Omega 6 You can’t utilize Omega 3 and Omega 6 fatty acids without an appropriate intake of saturated fats. Â Your body does not make Omega 3 & Omega 6 fatty acids, you must get them from food. It is important to consume foods with higher Omega 3 levels than Omega 6. You have to make sure to get a good balance.
 High Omega 6 foods (like soy oil) are not good. Get your Omega 3′s.
Cholesterol 85% of blood cholesterol does not come from eating high cholesterol foods. It is produced by the liver, as a response to a high sugar and processed carbohydrate diet. If you do not eat enough dietary cholesterol, your body has to work extra hard to produce it’s own, to support the brain, and every single cell in your body. Low blood cholesterol is linked to criminal behavior and low self-control. Lower your cholesterol with diet.* Avoid saturated fats to keep your cholesterol low.* or Cholesterol is an “essential metabolic nutrient.”****
Anemia/Iron Deficiency Iron supplements don’t help people with Anemia. They don’t just need iron, they need a whole host of other vitamins and minerals (which they should be getting from their food, if they are eating well and their gut is functioning properly). People with anemia need to eat lamb, beef, game and organ meats on a regular basis. Iron is not easily digestible/available from grains. Not mentioned.
Calcium Get your calcium from meat, bone broths and vegetables. Calcium from grains is bound to phytates. It is mostly excreted.*Â ”Little does our doctor know that calcium supplementation is known to be a precipitating factor in blood clots that lead to stroke and heart attack.”***** Calcium deficiency is caused by vitamin deficiencies, drinking soda, and a lack of fruits & veggies.
Strong Bones The GAPS diet will eliminate your nutritional deficiencies and your bone density will improve. Eat fruits and vegetables for great bone density & strong bones. “Bones are living organs that respond to stimuli, much like muscle does. Exerting oneself and lifting weights (barbells or fallen game) tells your body to build stronger bones.”++++
Healthy Gut Flora Your gut should be jam packed with beneficial bacteria. Â Your gut flora dan be damaged from: antibiotics, other meds, bottle feeding instead of breast feeding, stress, consuming a lot of processed foods, grains and sugar, toxins and pollutants in the environment, etc. Not mentioned. Â Your immune system depends on healthy gut flora.
Probiotic Foods Essential Not mentioned. The Primal Blueprint says that taking probiotics every now and then is probably beneficial, because, Grok ate dirt. ****
Pressure Cooking It damages food. Used in Everyday Paleo******* Uses pressure cooking in recipes on the Primal Blueprint site.
Exercise Not mentioned. It was originally written for kids with Autism though (I don’t think we need to tell them to exercise). Exercise is highly encouraged, though not exercises that raise the heart rate. Exercise is highly recommended. There’s even a Primal Blueprint Workout Plan book.