Low Carb Grocery Shopping Guide with GAPS Recommendations.

Low Carb Grocery Shopping Guide with GAPS Recommendations

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To succeed on your diet you need to start with a list of acceptable foods. See the tips and grocery list for a low carb or ketogenic lifestyle. For people (like me) who are following the Full GAPS diet as well, foods that are not permitted have been deleted or have a GAPS notation.

Grocery Shopping Tips

  1. Establish a routine — and stick to it

Stock up on essentials to avoid trips to the store.

Ensure your weekly shopping is always done by blocking out time that works best in you.

  1. Always shop with a grocery list

Plan meals and snacks for the week (or more) before shopping to make sure you buy everything you need.

Stick to your list so you will avoid temptations.

  1. Avoid shopping on an empty stomach

If you shop hungry, you may be tempted and suffer the consequences of a lapse.

  1. Focus on the perimeter of the store

The perimeter has non-starchy vegetables, berries, eggs, dairy, meat, fish and poultry.

Skip the inner aisles with processed carbs like chips and cookies.

Fresh fruit and vegetables is preferred but the next best frozen.

Shop inner aisle only for the diet-friendly condiments and oils, etc.

  1. Think twice about specialty “low carb” and “sugar-free” products

While a ketogenic lifestyle might include occasional low carb specialty products, the majority of your grocery bounty should be minimally processed, whole, nourishing foods.

When in doubt, read the nutrition label and ingredients list to make sure a product won’t derail your progress toward your health goals.

  1. Take advantage of online shopping

No time. Most chain grocery stores offer curbside pickup or home delivery services.

Use a saved or “Favorite” list on their shopping platform ahead of time to make ordering easier.

Key Items to Add to Your Grocery List




Berries (strawberry, raspberry, blueberry, blackberry)

Beans (green, yellow, wax)

Bok choy


Brussels sprouts







Green beans

Greens, collard

Greens, spinach




Lettuce (Romaine, arugula, spring mix, iceberg, endive, escarole)



Peppers (green, red, orange/yellow)

Snow peas

Spaghetti squash


Zucchini/summer squash

Meat, Fish and Poultry – Free Range if possible


Beef steaks

Deli meat (cured meats, e.g., salami and prosciutto) * GAPS: Look for a source that makes it from free-range meats and chemical free.

Canned tuna, salmon –  Try Vital Choice for mercury-free https://www.vitalchoice.com/#smile-home

Chicken (opt for skin on)


Ground beef (opt for 12% fat or greater)



Pork steaks and chops


Shrimp and shellfish


Wild game (e.g, bison, deer, elk)

* Always scan the nutrition label, these often contain starchy fillers and/or added sugars.

Dairy Section

GAPS has recommendations for dairy to support intestinal health:

Asiago cheese Yes      May be used occasionally.

Blue cheese      Yes      May be used occasionally.

Brick cheese    Yes      May be used freely.

Brie cheese      Yes      May be used occasionally.

Camembert cheese      Yes      May be used occasionally.

Cheddar cheese, mild, medium, Yes Use freely

Cheddar cheese, sharp            Yes      May be used occasionally.

Colby cheese    Yes      May be used freely.

Cottage cheese, uncreamed (dry curd)           Yes      May be used freely.

Cream cheese  No

Edam cheese   Yes      May be used occasionally.

Eggs – Yes      Free-range.

Gorgonzola cheese      Yes      May be used occasionally.

Gouda cheese  Yes      May be used occasionally

Gruyere cheese            Yes      May be used freely.

Half and half – No

Havarti cheese            Yes      May be used freely.

Heavy cream – No

Limburger Cheese       Yes      May be used occasionally.

Manchego cheese        Yes

Monterey Jack cheeseYes      May be used occasionally.

Muenster cheese         Yes      May be used occasionally.

Natural cheeses          Yes

Parmesan cheese        Yes      May be used occasionally. Grate it, check to endure no added milk solids. You make your own crisps.

Port du Salut cheese   Yes      May be used occasionally.     

Provolone cheese        Yes      Although not listed with the other cheeses on page 140 of Breaking the Vicious Cycle, provolone cheese is legal.

Romano cheese           Yes      May be used occasionally.

Roquefort cheese        Yes      May be used occasionally.

Sour cream – No

Stilton cheese  Yes      May be used occasionally

Swiss cheese   Yes      May be used freely.

Yogurt – No, Make you own if possible. See the GAPS book for the recipe.

 Nuts And Seeds


All natural peanut and almond butter*

Macadamia nuts




Sunflower seeds

Pumpkin seeds


*Look for ‘natural’ nut butters with no added sugar and avoid those containing hydrogenated or partially hydrogenated oils. Peanuts have a higher carb content than some other nut options, so proceed with caution when it comes to portion sizes.

Oils/Cooking Fats, Salad Dressings and Mayonnaise

* Avoid added sugar and additives by making your own salad dressings from oils with higher saturated and monounsaturated fat contents, such as olive, or avocado oil.


Avocado oil

Beef tallow


Canola oil – GAPS, not recommended.

Coconut oil



Olive oil, extra virgin

Palm oil

Safflower oil, high oleic

Miscellaneous Extras:

Almond flour

Almond milk (unsweetened)

Bouillon cubes – GAPS, not recommended.

Coconut flour

Coconut milk

Condiments: Ketchup, BBQ sauce, etc. (check the labels for sugar and chemicals)

Pork rinds

Sugar-free gelatin

Xanthan gum


  1. Low Carb Grocery Shopping Guide (Grocery List Print Out is in the website)

Anna Barnwell, MPH, MSW  Anna Barnwell, MPH, MSW on August 6, 2018


  1. Breaking the Vicious Cycle™ Legal­‐Illegal List (for GAPS and SCD) http://media.btvc.webfactional.com/media/editor_uploads/2013/11/btvc_legalillegal_list.pdf

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Email: lpolstra@bell.net

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Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader

Healing your gut with the GAPS diet.

I grew up with learning issues. I now know what I was eating was contributing to my foggy brain. Dr. McBride taught me that the GAPS diet that would help me lift that fog.

The following is condensed from the video link: The Gut and Psychology Syndrome (GAPS) Healthy Gut, healthy Human, 14 min short clip

Health - Gaps Conference 2016 - Dr. Natasha McBride

Every illness – whether it is mental, or physical – begins in the digestive system of the human being.

GAPS – Gut and Psychology, and Gut and Physiology Syndrome established a connection between the state of the gut and the health of the rest of the body.

Recent research has discovered that 90% of all cells – in your body – is your gut flora.

Your gut flora protects your gut from any invader from the outside. Be it a microbe, be it a worm, or be it a toxin, a chemical. If it is a cancer-causing chemical … these microbes have an ability to neutralise these chemicals.

Microbes are all controlling each other, so not one of them can overgrow, get out of control, and start causing damage.

When we take antibiotics we kill off a large part of that harmony. So what’s left there, suddenly, is not controlled anymore. We have an imbalance.

Most industrial food is full of antibiotics.

Meat, industrially produced.

Fish, industrially produced.

Eggs, milk, vegetables, fruit, grains, beans – everything is grown with substances, which have antibiotic properties.

Most pesticides are antibiotics.

Every time we are eating non-organic food, we are taking in antibiotics.

What can damage our gut flora?

What can damage our gut flora?
* Anitbiotics
* Steroids, The Pill
* Other drugs
* Stress
* Poor Diet
* Infections
* Disease
* Bottle Feeding
* Old Age
* Pollution
* Alcohol
* Toxic Chemicals
* Dental Work

When people destroy their gut flora – usually with antibiotics – they develop anaemia:

They become pale, pasty, their energy goes down.

And they can’t tolerate stress and pressure.

They continue being anaemic until we restore the gut flora of the person.

In my (Dr. Natasha McBride) clinic, I’ve worked with thousands of autistic children, almost 100% of the mothers have abnormal gut flora.

What do we need to do with this child?

We need to change the gut flora. And once that source of toxicity stops, the brain cleans up.

The human brain has its own detoxification system, Microglia.

It’ will clean itself up and it will start functioning.

The toxic fog disappears and from that moment on the child learns.

So, if the child is two years old, three years old, we can pull the child out of autism 100%.

[Dr. McBride healed her own son of autism with the GAPS diet.]

GAPS people have an abnormal digestive system.

An unhealthy digestive system doesn’t produce enough serotonin or dopamine.

So these children grew up being depressed most of their life.

These children use reckless behaviour to get a spike of serotonin or dopamine, just to feel alive.

In order to help these children, we need to heal their gut.

Autoimmunity – ALL autoimmunity is born in the gut.

Every autoimmune disease is a digestive disorder, whether it is rheumatoid arthritis, or lupus, or psoriasis, or multiple sclerosis, or amyotrophic lateral sclerosis or anything else.

Our major immunologists in the world are now confirming this fact, in the last few years.

Focus on normalising your gut flora and you will change the very basis of your immune function in the body, and the immune system will start working properly in the body.

The majority of GAPS children and adults are fussy eaters.

More than 90% of children with learning disabilities have this problem, and they limit their food to sweet and starchy foods. As a result a drug is produced in their digestive system by their abnormal gut flora.

The drug is sugar.

The drug is wheat.

The drugs are those biscuits, and cakes and crackers that they are eating and the breakfast cereal they are eating.

These are the foods we avoid, because the human digestive system has not been designed to digest them well, and we get virtually no useful nutrition from them.

* All grains
* Starchy vegetables
* Sugar, other commercial sweeteners
* Milk sugar Lactose
* Starchy beans including soy
* All processed foods
* All food additives

These are the recommended foods; that is what we are actually eating on the program.

* All meats cooks from fresh or frozen
* All fish cooked from fresh or frozen
* Organ meats
* Good quality eggs
* Non-starch vegetables
* All ripe fruit including dried fruit
* Nuts and seeds
* Fermented foods: dairy, vegetables, etc.
* Cold extracted honey

These are the foods the human digestive system can break down well, and they are the basis of building our human bodies.

Meat and fish stock provide glucosamine, collagen in large amounts, gelatine, and other things.

These foods provide all the necessary building materials for your gut wall to give birth to trillions of new cells.

In that way it rebuilds itself.

The only fat suitable for human physiology, is animal fat.

Vegetable oils, cooking oils, are poisonous. Nobody should be eating them, nobody should be cooking with them.

We need natural fats.
* All animal fats
* Butter and ghee
* Coconut oil and palm oil
* Cold pressed virgin olive oil

The detox system recovers. In more than 85% of these children, when we retest a year later – lead is gone, mercury is gone and we didn’t have to chelate.

You can start from the Full GAPS Diet.

The Full GAPS Diet gives you a longer list of ingredients to play with, and you can eat out.

You can eat in good quality restaurants while on the Full GAPS Diet.

Many people achieve a lot of healing and recover completely. Just on the Full GAPS Diet.

But if you have some symptoms, which are just not going – you’ve achieved a lot of healing, but some things are just still left behind – do the Introduction Diet at home, and you will get rid of those remaining symptoms.

Book Dr. McBride has written:

Put Your Heart in Your Mouth: Natural Treatment for Atherosclerosis, Angina, Heart Attack, High Blood Pressure, Stroke, Arrhythmia, Peripheral Vascular Disease (2016)

Gut and Psychology Syndrome: Natural Treatment for Autism, Dyspraxia, A.D.D., Dyslexia, A.D.H.D., Depression, Schizophrenia, 2nd Edition

Disclaimer: The content of this email is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

If you are interested in following my postings, please click the Follow button to receive an email when the next posting is available.

If you wish to comment or contact me please use this form using my email address, lpolstra@bell.net. Thank you.

As always, I am interested in your thoughts on these topics. Is there any topic that I can research for you? Please let me know. Thank you.

 May you Live Long Healthy.

Yours truly,

Lydia Polstra


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