The sugars in fruit can be hard to digest, as well as feed yeast in the body’s system. For this reason, it is omitted from the GAPS Introduction diet for the first stages. In stage 5 we can introduce cooked peeled apples, topped with ghee.

In my ebook What Can I Eat Now? we do this on day 24. If you’re doing the GAPS Intro, you’ll love this day-by-day guidebook!

GAPS Intro Stage 5 Apple Sauce

Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 4 servings
Author: Cara

This is the first fruit that we have on the GAPS Introduction diet. 




  1. Peel and core apples.
  2. Thinly slice and simmer in a saucepan with the water, covered, until very soft.
  3. Mash with a fork and eat with ghee or tallow.

Recipe Notes

Many people have trouble with fruits, so watch for reactions in digestion, attention, bed wetting, behavior, and any other common symptom that you or your family members experience. Hopefully after getting this far through the intro you will tolerate this well!


The GAPS Intro diet is a very powerful, yet restrictive and strict protocol designed by Dr. Natasha Campbell-McBride to heal the gut.  We did GAPS Intro on our quest for autism recovery, and ended up healing dairy allergies and eczema in the process!

The GAPS Diet is a strict elimination diet, starting with only very easy to digest low-allergen foods, and then slowly but persistently adding in more varieties of food as the digestive tract heals and the GAPS patient can tolerate them.  Read everything you need to know about the GAPS Diet here. 

The GAPS Intro goes in ‘stages’ and my best-selling e-book What Can I Eat Now? 30 Days On the GAPS Intro Diet walks you through the stages day-by-day. I used this protocol for my own family with amazing success, though it was a struggle to understand at first. That’s why I put together this printable ebook- to help you save time, energy, and confusion.

In stage 5 on day 24 we try carbs again, by introducing this easy-to-digest applesauce.

Cooked and peeled fruits for digestion and yeast

We’re healing our gut with the GAPS Diet, and so fiberous food like apple peels are eliminated as it heals.  Cooking the apples until soft also helps us to be able to digest the food well, and not irritate a newly-repaired gut lining.  Some people with yeast issues will be able to tolerate cooked fruit more than raw, since cooking the food breaks the cell walls and allows it to be digested sooner in the digestive system.


Honey is allowed on GAPS Intro, but will keep you (and/or your child) out of ketosis, so for that reason I omit honey from the first stages of GAPS, along with fruit until it’s called for in stage 5. In my GAPS Intro ebook so that you get both the gut-healing benefits of GAPS and brain-boosting benefits of ketones.

I am a huge advocate for at least trying out being in ketosis to see how you feel – we talk more about the ketogenic version of the GAPS Diet here.