Instant Pot GAPS Intro Diet Soup {just 7 ingredients!}

The GAPS Introduction Diet…

It’s the diet of legend in the gut-healing world.

Restricted to bone broth, cooked vegetables, and sauerkraut juice, the first phase of the Intro Diet is intensely healing… and intensely difficult. And yet, it is designed to heal and seal the gut wall quickly.

For those of us who’ve gone through it successfully, it almost feels like we should belong to a special club or something, especially those who needed the first phase for more than a couple of days.

What Is The GAPS Introduction Diet?

Dr. Natasha Campbell-McBride, creator of the GAPS Diet, designed the GAPS Intro Diet to do three things:

• provide large amounts of nourishing substances — amino acids, gelatin, fats, glucosamines, minerals — which the gut is made of
• remove inflammatory foods and other substances which may irritate the gut and interfere with healing
• provide probiotic bacteria in food form from the beginning of this gut-healing protocol

(Gut and Psychology Syndrome, page 142.)

Each person is different and should move through the Introduction Diet as quickly or slowly as their body permits. However, if you’ve decided to do the GAPS Diet, Dr. Campbell-McBride says,

…[T]ry not to be tempted to skip the Introduction Diet and go straight into the Full GAPS Diet, because the Introduction Diet will give you the best chance to optimise the healing process in the gut and the rest of the body. I see cases where skipping the Introduction Diet leads to long-term lingering problems… (Gut and Psychology Syndrome, page 144).

Foods Allowed On GAPS Intro Diet

There are six phases of the Introduction Diet, each building upon the last in terms of adding foods back into the diet.

Phase 1 — homemade meat or fish stock, cooked vegetables (not starchy veggies like potatoes or sweet potatoes), homemade soup with stock and veggies, bone marrow, juice from a vegetable ferment, fermented dairy (whey, sour cream, kefir, yogurt), if tolerated, specific herbal teas

Phase 2 — all of the above plus raw, organic egg yolks, fermented fish, ghee

Phase 3 — all of the above plus ripe avocado, nut butter/squash pancakes, fermented vegetables

Phase 4 — all of the above plus roasted or grilled meats, cold-pressed olive oil, fresh-pressed carrot juice, ground almonds

Phase 5 — all of the above plus cooked apple, certain raw vegetables, additional fresh-pressed vegetable juices, apple, pineapple, and mango juice, raw honey

Phase 6 — all of the above plus raw apple, more raw honey, grain-free baked goods with dried fruit as the sweetener

(Gut and Psychology Syndrome, pages 145-152.)

This Instant Pot GAPS Intro Diet Soup is suitable for all six phases! Especially that first phase which is so limited.

Like I said, the Intro Diet is already hard enough…

Why not make it easier on yourself by using your Instant Pot?! Pressure cooked vegetables are more nutritious because they are cooked for less time than boiled or roasted vegetables. Plus, in the Instant Pot, they’re able to be cooked under less heat because of the pressure.

This truly is the best way to cook vegetables for easier digestion while retaining as much nutrition as possible!

4.34 from 6 votes

Print

Instant Pot GAPS Diet Intro Soup

The GAPS Intro Diet is hard enough, so why not make it easier on yourself with your Instant Pot? This nourishing 7-ingredient Instant Pot GAPS Intro Diet Soup is full of nutrient-dense cooked veggies and bone broth and takes just 6 minutes!

Course Soup

Cuisine American

Prep Time 5 minutes

Cook Time 6 minutes

Total Time 11 minutes

Servings 8 servings

Calories 64 kcal

Author Lindsey Dietz

Ingredients

• 4 cups butternut squash peeled and cubed
• 1 pound cauliflower florets fresh or frozen
• 1-1/2 cups onion diced
• 1 cup orange pepper or yellow, diced
• 1 cup bone broth
• 3 tablespoons lard or tallow
• 5 to 7 cloves garlic fresh, peeled
• sea salt to taste
• ground black pepper to taste
• garnish cooked bone marrow, sauerkraut juice, and/or sour cream (see Notes, below)

Instructions

1. Add the squash, cauliflower florets, onion, pepper, broth, and fat to the stainless steel insert of your pressure cooker.
2. Place the lid on, checking the seal and making sure the vent is sealed.
3. If using an electric cooker, set to high pressure for 6 minutes. If using a stove-top cooker, bring to high pressure and maintain for 6 minutes.
4. When cycle is complete, turn off (if electric cooker) or remove from heat (if stovetop cooker). Quick release pressure.
5. Add the garlic cloves to the pot.
6. Using an immersion blender, blend the soup to your desired consistency.
7. Season with salt and pepper to taste.

Recipe Notes

• If you have any cooked marrow, blend it into this soup before serving.
• Add 1 to 2 teaspoons sauerkraut juice or juice from another ferment and/or sour cream to the top of the soup just before serving.
• In later stages of the Introduction Diet, you can add fresh avocado, roasted meat, or a drizzle of olive oil to this soup.

Nutrition Facts

Instant Pot GAPS Diet Intro Soup

Amount Per Serving

Calories 64 Calories from Fat 9

% Daily Value*

Fat 1g2%

Saturated Fat 1g6%

Sodium 33mg1%

Potassium 489mg14%

Carbohydrates 14g5%

Fiber 3g13%

Sugar 4g4%

Protein 3g6%

Vitamin A 8302IU166%

Vitamin C 69mg84%

Calcium 66mg7%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

Overwhelmed By GAPS?

If you’re feeling intimidated or overwhelmed about implementing the GAPS diet and want some hands-on help, check out the GAPS Class taught by our friend and GAPS practitioner Melanie Christner. Click here for more info. (Limited spaces.)

Thinking Of Doing GAPS?

• The Gut-Healing GAPS Diet Made Simple
• The Harmon Family’s Experience On The GAPS Intro Diet
• Why You Might Consider The GAPS Diet
• Let’s Demystify The GAPS Diet
• What’s The Difference Between Intro & Full GAPS?
• The GAPS Class — if you’re feeling overwhelmed about implementing the GAPS diet and want some hands-on help from a certified GAPS practitioner (limited spaces)

Are you on the GAPS Diet? Are you using your Instant Pot to make it easier?