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Before starting GAPS Intro, I create what I call a GAPS Intro Spreadsheet to help keep track of what I eat. Every time I complete a chart, I post a picture to Instagram and am instantly bombarded with people requesting that they can download their own copy.

I am honored that you all appreciate what I have done so much. I have previously linked to my original sheet, but now I want to offer a variety of GAPS Intro spreadsheets for you.

The following document contains four different GAPS Intro spreadsheets. Each sheet can be used to 15 days to track which foods you eat and which daily GAPS activities you perform. The first can be used for stages 1-3, the second can be used for stages 4 and part of stage 5, the third can be used for all of stage 5, and the last can be used for stage 6.

This is an editable document, so you can type in the days of Intro across the top, as well as edit the foods and activities listed. All of the foods and preparations for the stage listed as the title will be listed on the spreadsheet. For previous stages, however, there may be some foods omitted.

As you move through GAPS, you can edit these documents to reflect the foods your are eating, the foods you are testing, and omitting foods that you do not plan to test. You can even edit them to add foods you test as you transition on to Full GAPS.

Print the GAPS Intro Spreadsheet for where you currently are every 15 days, and check off the foods and activities you eat/did that day. When multiple people in a house are on GAPS, you can use a separate spreadsheet for each person, or create a marking system for each person.

Make sure that you are also keeping a journal to record symptoms and other relevant information regarding your health and progress through GAPS. I started by simply writing a paragraph or two about my day, and now I use a chart I created, based off the ones from the book Digestive Health with Real Food. Download the chart here.

I find the GAPS Intro spreadsheets to be an incredibly helpful resource for seeing at a glance what I have added and eaten, and when. It also reminds me to do things like take detox baths, start my day with water, etc. I hope you find it helpful, too!

Download your GAPS Intro Spreadsheet here.

Shared on Allergy Free Wednesday.

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