Introducing Dairy on GAPS: A Step-by-Step Guide Starting with Whey Drops
Why Dairy Introduction Must Be Slow and Intentional on GAPS
The GAPS diet focuses on sealing the gut lining, calming inflammation, and rebalancing the microbiome. While dairy can be incredibly healing, it’s also a common trigger food. That’s why Dr. Natasha Campbell-McBride recommends starting with strained whey—which contains virtually no casein (milk protein) or lactose (milk sugar)—before progressing to yogurt or kefir.
Step 1: Why Start with Whey?
Whey is the clear liquid that separates from yogurt or kefir when strained. It contains high levels of beneficial bacteria and enzymes, but very little of the components that usually trigger sensitivities.
Benefits of Whey for Gut Healing:
Rich in probiotics to seed the gut with beneficial bacteria
Supports digestive function without overwhelming a sensitive system
Extremely low in lactose and casein
Gentle way to test for dairy tolerance before introducing more complex forms
How to Introduce Whey on GAPS
Start with 1 drop daily, added to meat stock, soup, or a tiny spoon of filtered water.
Observe for 24 hours. Look for signs like rash, mucus, gas, reflux, or behavior changes.
Double daily if tolerated (1 drop → 2 drops → 4 → 8, etc.).
Continue for 7–10 days with 1–2 teaspoons daily before progressing.
Note: If your child reacts, stop dairy for 1–2 weeks and continue meat stock and gut healing foods before trying again.
How to Make Whey at Home
Use homemade 24-hour yogurt from raw milk or A2/A2 yogurt or kefir:
Line a strainer with cheesecloth over a bowl.
Add 2 cups of yogurt and refrigerate overnight.
The liquid collected is whey. Store in a glass jar for up to 2 weeks in the fridge.
Personalized Dairy Progression
I started with whey, then introduced:
Ghee
Yogurt
Butter
Kefir
Aged raw cheese
I chose to delay cheese until after my daughter turned one, and even then, I went with raw, aged Manchego—a hard sheep’s milk cheese that’s naturally lower in lactose and easier to digest.
From a GAPS perspective, cheese—especially aged varieties—can be quite dense and harder for young digestive systems to break down. The proteins in cheese are more concentrated, and even aged cheese still contains casein, which can be problematic for children with eczema or gut inflammation. That’s why I waited until her gut was stronger, and we had successfully introduced other fermented dairy like yogurt, kefir, and butter.
As for whole milk, I haven’t introduced it yet. My daughter is still nursing and getting rich, bioavailable nutrition from breastmilk, and at this stage, raw milk kefir offers far more benefits than plain milk would. Kefir is pre-digested by beneficial bacteria and yeasts, making it gentler on the gut and more supportive of immune function. It also helps colonize the intestines with a broader spectrum of probiotics—something plain milk simply doesn’t do.
If your little one is still nursing or tolerating kefir well, there’s really no rush to introduce milk. Instead, focus on nourishing their body with nutrient-dense fermented dairy, healthy fats, and healing broths.
GAPS Dairy Progression
Whey
Ghee
Homemade 24-hour yogurt
Grass-fed butter
Homemade kefir
Aged raw cream
Sour cream (homemade or cultured)
Cultured or raw butter
Aged raw cheese (e.g., sheep or goat milk cheese)
Raw milk or cream (optional, based on tolerance)
Store-Bought Options When Raw Isn’t Available
When raw dairy isn’t accessible, prioritize products that are at least A2/A2, grass-fed, organic, and free of additives. A2/A2 cow’s milk is closer in structure to human milk and easier to digest for sensitive tummies.
Yogurt:
Alexandre Family Farm – A2/A2, 100% grass-fed, regenerative, organic (cow’s milk yogurt)
Bellwether Farms – Sheep milk yogurt, naturally A2, gentle on digestion
Kalona SuperNatural – Grass-fed, low-temp pasteurized, non-homogenized
Maple Hill Creamery – 100% grass-fed, organic whole milk yogurt
Seven Stars Farm – Biodynamic, low-temp pasteurized, full-fat yogurt
Kefir:
Lifeway Organic Whole Milk Kefir – Choose plain, full-fat; contains 12+ live cultures
Redwood Hill Farm Goat Milk Kefir – Goat milk is naturally A2, easier to digest
Alexandre Family Farm Kefir – A2/A2, grass-fed, organic
Butter:
Maple Hill Creamery Butter – 100% grass-fed, organic, pasture-raised; ideal A2 option
Organic Valley Pasture Butter – Seasonal pasture-grazed cows, rich in CLA and fat-soluble vitamins
Truly Grass Fed – Irish dairy, certified grass-fed and non-GMO
Ghee:
Pure Indian Foods – Cultured, grass-fed, A2/A2 ghee options available
Tin Star Foods – Lab-tested to be lactose and casein-free, grass-fed
4th & Heart – Grass-fed, flavored options available (ensure plain for toddlers)
Sour Cream:
Kalona SuperNatural – Grass-fed, cream-top, low-temp pasteurized
Nancy’s Organic Probiotic Sour Cream – Live cultures, organic whole milk
💡 Look for labels that say:
“A2/A2”
“Raw” or “Low-Temp Pasteurized”
“Grass-Fed” or “100% Pasture-Raised”
“Organic”
These standards help ensure you’re supporting gut healing rather than adding stress to an already sensitive system.
Where to Source Raw Dairy Online
Recipes for Mamas
Homemade 24-Hour Yogurt (Instant Pot or Yogurt Maker)
Ingredients:
1 quart whole milk (raw or low-temp pasteurized)
2 tbsp yogurt starter or probiotic capsule
Instructions:
Heat milk to 110°F.
Stir in starter.
Incubate at 100°F for 24 hours.
Strain for whey if needed.
Homemade Kefir
Ingredients:
2 cups whole milk
1 tbsp live kefir grains
Instructions:
Add grains to milk in glass jar.
Cover with cloth and ferment at room temp 24–48 hours.
Strain grains and reuse.
Where to Buy Kefir Grains
Yemoos.com
Amazon (check verified organic listings)
Tips for Success
Use only raw or grass-fed dairy—Alexandre Family Farm, Bellwether Farms, and Kalona Supernatural are great store-bought options.
Introduce new dairy in the morning for symptom tracking.
Always pair new dairy with meat stock or gelatin for gut support.
Signs of Dairy Sensitivity
Rash, eczema flare-up
Runny nose or ear infections
Mucus in stool
Fussiness, gas, or diarrhea
Behavioral changes
Why Homemade Fermented Dairy Works Best
Most store-bought yogurts are only fermented for 4–6 hours. This means:
More lactose remains (harder for sensitive bellies)
Fewer probiotics
Often includes additives or gums
By making 24-hour yogurt or kefir at home, you're creating a therapeutic food that’s easier to digest, higher in good bacteria, and more suitable for healing diets.
What to Do If You Need to Start Over with Dairy for Your Toddler
I’ve been there—after months of progress, suddenly seeing signs of a flare can feel so discouraging. The gut is dynamic and symptoms can flare from illness, teething, stress, or dietary overload. Here's how to navigate a dairy reset while staying grounded in the GAPS principles:
Step 1: Remove All Dairy for 1–2 Weeks
Remove all dairy, including fermented products and ghee. Focus solely on:
Meat stock and broths
Cooked, easy-to-digest vegetables
Grass-fed meats, organ meats
Fermented veggies (like sauerkraut juice)
Egg yolks (if tolerated)
Step 2: Reintroduce Dairy One at a Time
Go back to the very beginning:
Whey drops – from homemade, 24-hour fermented yogurt
Cultured ghee – lactose and casein-free, rich in butyrate
24-hour homemade yogurt – use raw or A2/A2 milk, always fermented fully
Butter – grass-fed, added in small amounts
Raw milk kefir – start with 1 tsp, fermented at home
Aged cheese (raw)
Step 3: Space Out Each New Dairy
Give at least 5–7 days between each new dairy food, and monitor closely. If there’s a reaction, step back to the last well-tolerated food.
Optional Tips:
Skip straight raw milk unless all other dairy has been well tolerated
Add zinc-rich foods, cod liver oil, and gelatin/meat stock daily
Always pair dairy with gut-healing foods for better digestion
You don’t need to follow the GAPS intro perfectly. Trust your instincts, track your child’s unique symptoms, and use the protocol as a framework—not a rulebook. It's about creating a nourishing rhythm that supports healing over time. If your toddler begins to show signs of dairy sensitivity again—like eczema, fussiness, mucus, or digestive upset—it’s okay to pause and reset. The gut is dynamic and symptoms can flare from illness, teething, stress, or dietary overload.
Introducing dairy on GAPS isn’t about rushing to cheese—it’s about laying a solid foundation for gut healing. Whey is the ideal first step, and if introduced slowly and mindfully, it can open the door to deeply nourishing, bioavailable dairy foods your child can thrive on.
Frequently Asked Questions (FAQ)
1. What if my child reacts to whey drops?
Pause dairy for 1–4 weeks and focus on gut-healing foods like meat stock and cooked vegetables. Reintroduce slowly once symptoms subside.
2. Is it okay to skip whey and start with ghee?
While whey is gentler and best for seeding the gut, some families may start with ghee if whey causes reactions. Just go slowly and observe closely.
3. Why avoid store-bought dairy products?
Many commercial products are pasteurized, fermented for short durations, or contain additives, thickeners, or stabilizers that can irritate sensitive guts.
4. Can I introduce dairy if my baby has eczema?
Yes—but start with whey drops only once the skin is healing. Introduce new dairy only during symptom-free periods and monitor closely.
5. How long should I wait before trying cheese or milk?
Cheese is best introduced after 12 months of age. Raw milk or cream should only be tried if all other dairy has been tolerated well, and gut health is stable.