GAPS FAQ: I can’t eat Eggs, I can’t eat Nuts, can I still do GAPS?


Almond Flour Pumpkin Pie Muffins- GAPS friendly

Question that shows up in my email box at least every few days:I’m allergic to nuts. My son is sensitive to eggs. Can I still do GAPS? All the GAPS baked goods recipes I see have both eggs and nuts.

Duck Egg on GAPS
Duck Egg

My Answer: Many people find that after the GAPS Intro they are able to tolerate eggs, nuts, and other foods they were previously sensitive to.  That’s a big reason why I’m such a huge fan of the GAPS diet- I was allergic (hives, swelling, chronic sinus infections) to dairy my whole life, but after 4 weeks on the GAPS Introduction Diet my dairy allergy was cured!  I’ve been eating dairy for over two years now!

In addition, while I’ll admit that GAPS baked goods made with almond or coconut flour are delicious, they certainly aren’t necessary on the GAPS diet. Meat, stock, and veggies should be our staples on GAPS anyway, and you can create delicious meals such as spaghetti squash with meat sauce as pictured below.

Nut, dairy, and egg allergies are very common with ‘GAPS people‘, as Dr. Natasha explains in the GAPS Book, the problem is the leaky gut.  If the gut is leaky, undigested particles of food get through the gut walls, and are irritants in the body as they are not supposed to be there.  She says it is not uncommon for a GAPS patient to be allergic to just about everything they are eating.

Other allergy questions: The GAPS Intro can also be done with allergies to chicken, beef, fish, and other meats, just choose a meat that you do not react to and use that to make your stocks.  Avoiding certain veggies is okay as well.  For those re-introducing eggs, Dr Natasha recommends starting with just the yolk.  And some people have success using duck eggs rather than chicken eggs as well.

“A well-functioning gut with healthy gut flora holds the roots of our health.  And, like a tree with sick roots is not going to thrive, the rest of the body cannot thrive without a well-functioning digestive system” Gut and Psychology Syndrome page 24 

GAPS Spaghetti Squash and Meatballs

Other GAPS FAQ posts:

What is the GAPS Intro?

What is a GAPS Family?

Can I do GAPS if I’m Pregnant or Breastfeeding?

How Important is Grassfed Meat on GAPS?

Can someone just tell me what to cook?

How do I get through the GAPS Intro?

Help! I’m Overwhelmed with GAPS!


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  1. Karen says

    Those pumpkin almond flour muffins look wonderful. I have butternuts that are just about ready
    for picking from my garden. Could you share the recipe?

  2. says

    I think it’s harder, but possible. I do GAPS and don’t eat nuts, and I usually limit my egg intake because I’m a bit sensitive to them. My blog has lots of nut free GAPS baked goods and treats, and some are egg free as well (like my crumble topping, strawberry mousse, or 3 ingredient coconut flour cookies). I don’t always tolerate chicken eggs, but I can have duck eggs–like you mentioned.

  3. Stacey Gonzalez says

    Just an fyi, I have heard that Trader Joe’s coconut milk doesn’t have anything added…and the company says their can is BPA free…and it isn’t expensive :). I do hear they often run out, though! :)

  4. says

    After a yr and a half on GAPS I can now do some dairy (YEA!!!) however I still can’t do nuts or eggs and it makes it very boring and difficult. If it were my kids and not me in this position I never would have been able to keep them on GAPS.

    Funny thing though I can get away with some nuts nuts (cashews and peanuts) once in a while if they are NOT soaked. Once soaked they seem to be more allergenic to me. I’m guessing bc the protein in them might be more readily available?

  5. elisa says

    Hi, I recently found out I have an intolerance to chicken, eggs, beef, salmon and pork. That leaves very little meat to work with. Do you think I would still be able to do GAPS?

    • Cara says

      Some people have to start out with different meats like bison and venison, but are able to move soon to more typical meat as their gut heals.

  6. Melissa says

    I wish I could tolerate nuts and dairy after 4 weeks on the intro! I would say you are an exception. I did GAPS for over a year and did not loose my allergies. What did cure them was NAET allergy elimination treatments. My problem now is not allergies but oxalates. Most GAPS foods are high in oxalate (all nuts, spinach, beets, a lot of fruit and veges. I am trying to figure out how to do the GAPS diet, I would like to do it for longer to heal this oxalate issue if possible but I cant seem to do the diet without going crazy only having a few foods to eat! Bone broths are also very high in oxalate according to the oxalate yahoo group.


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