Creamy Pureed Soups for GAPS Intro

by lydia on May 4, 2012

GAPS, which stands for ‘Gut and Psychology Syndrome‘ or ‘Gut and Physiology Syndrome’ is a dietary protocol to heal the lining of the gut. In so doing, it is possible to heal the body of many health issues, as the seat of our immunity lies in our gut. It really is true that our ill health starts in our gut, like Hippocrates said, ‘All diseases begin in the gut’. With so many things complicated the integrity of one’s intestinal tract, it’s no wonder we all face numerous maladies that stem from our gut in this modern day. GAPS was designed in phases with an introduction diet protocol for deeper healing.

The introduction diet starts out with a very limited amount of foods that can be consumed. Namely, it is meat, meat stock and vegetables. This can pose a problem for those who not only do not know quite what to prepare, but also a sense of boredom. This does not have to be the case. I have been able to create a new soup or stew daily to keep things interesting. Creamy pureed veggie soups are not only super simple, but a nice way to change things up a bit. I love pureed vegetables soups like cream of broccoli, butternut squash and even a vegetable medley. A blended soup like this can be very easy to prepare and a quick snack that is very nourishing. I like to have these in addition to some stewed meat.


Creamy Pureed Soups for GAPS Intro


  • 4-5 cups cut veggies (such as winter or butternut squash, broccoli or a medley of GAPS allowed veggies)
  • 1 large onion, coarsely chopped (or 3 leeks)
  • up to 1 whole head of garlic, peeled and coarsely chopped
  • 1 large knob of ginger (about an inch to two inches), peeled and coarsely chopped (optional - use with butternut squash soup)
  • 4-5 cups homemade bone broth, any kind you like
  • Sea salt
  • Sour cream (if you have passed the sensitivity test to it)


  1. This recipe is suitable for phase one of the GAPS Introduction diet through all stages.
  2. Heat a large chefs pan or small stock pot over medium heat with a dollop of lard. Add onions and sautee for about 5 minutes.
  3. Add in garlic and ginger, sautee a few more minutes.
  4. Add main veggies and stock. Start with less stock if you want a really thick soup, you can always add more later.
  5. Bring to a simmer and let simmer for about 25 minutes.
  6. Allow to cool slightly.
  7. Using an immersion blender or food processor puree the soup.
  8. Serve with homemade sour cream, as much as you are allowed based on your progression and the sensitivity test.
  9. If you can't tolerate dairy the soup will still be delicious without it. Add more fat, lard or whatever animal fat you have. When you introduce ghee you can add some ghee to the end of the simmer time.

To see more about  the GAPS Introduction diet, starting with Stage 1, check out the details in this post.

To read the book about the premise of GAPS, check out ‘Gut and Psychology Syndrome‘ by Dr. Natasha Campbell McBride.

Additionally, there is a GAPS cookbook, called ‘Internal Bliss‘. This is a great resource if you don’t feel capable of coming up with recipes all on your own. I have made many of the recipes in this book with great success. My kids have like them all.

If you are considering going on the GAPS diet, you may want to view the GAPS Dvds. These show you how to prepare everything needed to do the GAPS Introduction diet and what you learn in them carries over to the full GAPS diet as well.

To read more about all that GAPS entails, check out the following websites, here and here.

(Note- the links in the post are affiliate links, I do earn a small commission from them with no extra cost to anyone who purchases through them.)



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