RAIKO Gut Support

A practical, GAPS-inspired approach to everyday eating

Protein at each main meal

Eggs, poultry, fish, meat, tofu or other tolerated protein sources.

Plenty of plants

A varied range of vegetables, herbs, fruit, nuts and seeds according to tolerance.

Useful carbohydrates

Rather than automatically removing all grains and starchy vegetables, foods such as potatoes, oats, rice or other minimally processed carbohydrates may be included when appropriate.

Healthy fats

Olive oil, avocado, nuts, seeds, oily fish and other minimally processed sources.

RAIKO Gut Support takes inspiration from some of the food principles associated with GAPS, such as prioritising minimally processed foods, quality protein, vegetables and fermented foods, but adapts them into a more flexible, practical and nutritionally varied approach.

Fermented foods

If tolerated, choose convenient products such as natural live yoghurt, kefir, sauerkraut or kimchi. Homemade fermentation is not required.

Less ultra-processed food

The aim is not perfection. It is simply to make minimally processed foods the default more often.

Your RAIKO Shopping Basket

Protein

Eggs · chicken · turkey · beef · fish · tinned fish · seafood · tofu/tempeh if appropriate · natural yoghurt/kefir if tolerated

Vegetables

Buy what you will actually use. Fresh and frozen both count.

Easy choices:
carrots · courgettes · spinach · peppers · broccoli · cauliflower · green beans · tomatoes · cucumber · leafy greens

Fruit

Berries · apples · citrus · kiwi · bananas · other tolerated fruit

Carbohydrates

Depending on your individual plan:

potatoes · sweet potatoes · oats · rice · quinoa · sourdough or other simple-quality breads where appropriate

Fats & extras

Extra-virgin olive oil · avocado · nuts · seeds · nut butter · olives · herbs · spices

Convenient fermented foods

Look for simple products with live cultures where possible:

natural yoghurt · kefir · sauerkraut · kimchi

Broths and soups are a regular part of the RAIKO Gut Support approach. They provide a simple way to combine fluids, protein, vegetables, herbs and easily tolerated ingredients in one meal and can be adapted throughout the programme.

The aim is consistency, not perfection. You do not need to make elaborate bone broth every day or follow traditional GAPS preparation rules exactly.

What to use

Choose whichever option is realistic for you:

Homemade chicken, beef, fish or vegetable broth
Simple soups made with meat, fish, eggs or legumes where appropriate
Quality shop-bought stock or broth with a short ingredient list
Frozen homemade soup prepared in batches
Ready-made soups that fit your individual plan

How often?

Aim to include broth or soup regularly throughout the week, and more often during periods when you want meals to be simpler, warmer or easier to digest.

For some people, this may mean one serving most days. For others, a few times per week is more realistic.

A useful soup should ideally include:

Protein + vegetables + fluid + healthy fat, with a suitable carbohydrate where appropriate.

Examples:

Chicken soup with vegetables, herbs and potatoes
Beef and vegetable soup with root vegetables
Fish soup with vegetables and rice
Lentil or bean soup where legumes are well tolerated
Creamed vegetable soup with added protein on the side

You do not need to make everything from scratch

Convenience is allowed.

If using shop-bought broth or soup, look for products with:

recognisable ingredients
moderate salt
minimal added sugar
no unnecessary additives where possible

The goal is to make soups and broths easy enough to remain part of the diet long term, rather than something someone follows strictly for one week and then abandons.

Make it a complete meal

Broths & Soups: A Consistent Foundation

RAIKO does not automatically exclude an entire food category simply because traditional GAPS excludes it.

Grains, dairy, legumes and starchy vegetables are considered according to tolerance, nutritional value, the reason for using the approach and the individual’s wider health context.

If a temporary elimination is used, there should be a reason for it and a plan for review or reintroduction rather than indefinite restriction.

Important
This resource is educational and intended for adults. Individual needs vary, particularly where there is significant gastrointestinal disease, unintended weight loss, food allergy, pregnancy, an eating disorder history, diabetes or another medical condition.