The GAPS Diet, short for Gut and Psychology Syndrome Diet, is a nutritional protocol designed to heal the gut and improve brain function. Developed by Dr. Natasha Campbell-McBride, this restrictive eating plan aims to address various health conditions by eliminating certain foods and introducing nutrient-dense alternatives. The GAPS Diet focuses on reducing inflammation, supporting gut lining repair, and restoring immune function through a carefully structured approach to food consumption.

This dietary regimen involves multiple stages, starting with an elimination phase that removes grains, sugars, starches, and processed foods from one’s diet. Instead, it emphasizes consuming homemade bone broths, fermented foods, and high-quality animal products. Proponents of the GAPS Diet claim it can benefit individuals with autism, ADHD, dyslexia, and other neurological disorders.

While the GAPS Diet has gained popularity among some health enthusiasts, it’s important to note that scientific evidence supporting its effectiveness is limited. The diet requires significant commitment and planning, as it typically needs to be followed for at least two years to achieve desired results. Those considering the GAPS Diet should consult with a healthcare professional before making substantial changes to their eating habits.

Origins and Development of the GAPS Diet

The GAPS Diet emerged from one doctor’s quest to address psychological conditions through nutrition. It evolved from earlier dietary protocols and has gained attention for its unique approach to gut health.

Natasha Campbell-McBride and Her Philosophy

Dr. Natasha Campbell-McBride, a neurologist and nutritionist, developed the GAPS Diet in the early 2000s. She created it to treat her son’s autism, drawing on her medical background and personal experiences.

Campbell-McBride’s philosophy centers on the gut-brain connection. She believes many psychological and neurological issues stem from digestive problems and intestinal permeability.

The doctor introduced the term “Gut and Psychology Syndrome” (GAPS) to describe this relationship. Her approach aims to heal the gut lining and rebalance gut bacteria to improve mental health and cognition.

Evolution of the GAPS Protocol

The GAPS Diet builds on the Specific Carbohydrate Diet (SCD), developed by Dr. Sidney Haas in the 1920s. Campbell-McBride modified and expanded the SCD to create her protocol.

GAPS includes a strict elimination phase followed by a gradual reintroduction of foods. It emphasizes bone broth, fermented foods, and specific supplements to support gut healing.

Over time, Campbell-McBride refined the protocol based on clinical observations. She added detoxification methods and lifestyle recommendations to complement the dietary changes.

The GAPS Diet has expanded beyond its initial focus on autism. Proponents now use it to address various conditions, including ADD, depression, and digestive disorders.

Core Principles of the GAPS Diet

The GAPS diet focuses on healing the gut through specific dietary choices and practices. It emphasizes the connection between digestive health and overall well-being, including mental health.

Gut-Brain Connection

The GAPS diet is based on the premise that gut health directly impacts brain function. It proposes that many neurological and psychological conditions stem from an unhealthy gut. The diet aims to repair intestinal permeability, often referred to as “leaky gut syndrome.” This condition is believed to allow toxins and undigested food particles to enter the bloodstream, potentially affecting brain function.

Healing the gut lining is a primary goal of the GAPS protocol. The diet promotes the consumption of easily digestible foods that support the growth of beneficial bacteria in the intestines. These bacteria play a crucial role in maintaining the gut barrier and producing essential nutrients for brain health.

Importance of Diet in Gut Healing

The GAPS diet emphasizes specific foods and practices to promote gut healing. It excludes grains, refined carbohydrates, and processed foods, which are thought to contribute to gut inflammation and imbalance. Instead, the diet focuses on nutrient-dense foods that support gut health.

Key components include:

• Bone broths: Rich in collagen and amino acids to support gut lining repair
• Fermented foods: Provide beneficial bacteria to restore gut flora
• Healthy fats: Support nutrient absorption and reduce inflammation
• Probiotic supplements: Introduce beneficial bacteria to the gut

The diet also recommends avoiding pasteurized dairy, as it may be difficult to digest for some individuals. Raw, fermented dairy products are introduced gradually as the gut heals. This approach aims to reduce intestinal permeability and promote the growth of beneficial gut bacteria.

Phases of the GAPS Diet

The GAPS diet consists of three distinct phases designed to heal the gut and reintroduce foods gradually. Each phase plays a crucial role in addressing digestive issues and promoting overall health.

The Introduction Diet

The Introduction Diet is the most restrictive phase, lasting from 3 weeks to 1 year. It consists of six stages, each introducing new foods slowly. Stage 1 begins with homemade meat or fish stock, boiled meats, and non-fibrous vegetables. Subsequent stages add egg yolks, fermented foods, raw vegetables, and baked goods made with nut flours.

Patients with severe digestive problems often start here. The diet aims to reduce inflammation and heal the gut lining. Probiotics and fermented foods are introduced to promote beneficial gut bacteria.

Transition to the Full GAPS Diet

The Full GAPS Diet follows the Introduction phase. It allows a wider variety of foods while maintaining the focus on gut health. Permitted foods include:

• Meats, fish, and eggs
• Vegetables (except starchy ones)
• Fruits
• Nuts and seeds
• Fermented dairy products

This phase typically lasts 1.5 to 2 years. It continues to emphasize nutrient-dense foods and avoids processed foods, grains, and refined sugars.

Planning for Reintroduction

The Reintroduction phase marks the gradual return to a more diverse diet. New foods are introduced one at a time, with careful monitoring for any reactions. This process helps identify which foods may still cause issues.

Reintroduction often begins with potatoes and fermented gluten-free grains. Other foods are added slowly, including:

• Gluten-free grains
• Starchy vegetables
• Legumes

The entire reintroduction process can take several months to a year, depending on individual responses.

Foods Included in the GAPS Diet

The GAPS diet emphasizes nutrient-dense, easily digestible foods that support gut healing and overall health. It focuses on specific protein sources, healthy fats, low-starch carbohydrates, and probiotic-rich foods.

Protein Sources

Protein forms a cornerstone of the GAPS diet. Meats play a central role, with emphasis on organic, grass-fed varieties. Beef, lamb, pork, chicken, and turkey are all permitted. Wild-caught fish and shellfish provide valuable omega-3 fatty acids. Eggs, particularly organic egg yolks, offer a versatile protein source.

Bone broth, a key component, delivers easily absorbable amino acids and minerals. It’s typically made from beef, chicken, or fish bones simmered for extended periods. Gelatin-rich meats like oxtail and beef shanks are encouraged for their gut-healing properties.

Fats and Oils

Healthy fats are crucial in the GAPS diet. Animal fats from grass-fed sources are highly valued. These include tallow, lard, and duck fat. Ghee, or clarified butter, is a staple due to its low lactose content and high nutrient density.

Cold-pressed oils feature prominently. Coconut oil is favored for its antimicrobial properties. Extra virgin olive oil, avocado oil, and fish oil provide beneficial fatty acids. Nuts and seeds offer healthy fats along with fiber and minerals.

Carbohydrates

The GAPS diet restricts many carbohydrate sources but allows specific low-starch options. Fresh vegetables form the bulk of carbohydrate intake. Non-starchy vegetables like broccoli, cauliflower, zucchini, and leafy greens are emphasized.

Fruits are permitted in moderation, with a focus on low-sugar varieties. Berries, apples, and pears are common choices. Honey is the primary sweetener allowed, used sparingly. Nuts and seeds provide some carbohydrates along with their fat and protein content.

Probiotic-Rich Foods

Fermented foods are a key component of the GAPS diet, supporting gut health with beneficial bacteria. Homemade yogurt and kefir, made from cow, goat, or sheep milk, are staples. These provide probiotics while being easier to digest than regular dairy.

Fermented vegetables like sauerkraut, kimchi, and pickles offer both probiotics and fiber. Kvass, a fermented beverage made from beets or bread, is also included. Kombucha, a fermented tea, provides probiotics and antioxidants.

Fermented condiments like homemade mayonnaise and salad dressings made with whey add probiotic benefits to meals. Raw, unpasteurized apple cider vinegar is often used for its probiotic and enzymatic properties.

Excluded Foods and Substances

The GAPS diet restricts numerous food categories and additives to support gut healing. Identifying and eliminating these items is crucial for successfully following the protocol.

Understanding the Restrictions

The GAPS diet excludes all grains, including wheat, rye, barley, oats, corn, and rice. Starchy vegetables like potatoes, sweet potatoes, and parsnips are not allowed. Processed foods, refined carbohydrates, and commercial baked goods are strictly prohibited.

Sugar in all forms is restricted, including table sugar, maple syrup, and honey. Artificial sweeteners and sugar alcohols are also off-limits. Most dairy products are excluded, especially in the early stages.

The diet bans all soy products, legumes, and most beans. Canned, smoked, or processed meats are not permitted. Alcohol, coffee, and black tea should be avoided.

Identifying Hidden Additives

Packaged foods often contain hidden additives incompatible with the GAPS diet. Food labels must be carefully scrutinized for prohibited ingredients. Common additives to watch for include:

• Thickeners like carrageenan and guar gum
• Emulsifiers such as lecithin and polysorbate 80
• Preservatives like BHA, BHT, and sodium benzoate
• MSG and other flavor enhancers
• Artificial colors and dyes

Even “natural” products may contain unwanted starches or sweeteners. Gluten can hide in unexpected places like spice blends and supplements. Reading ingredient lists thoroughly is essential to avoid unintentional consumption of excluded substances.

Implementation and Daily Practice

Implementing the GAPS diet requires careful planning and attention to detail in daily food preparation and consumption. Adherence to the protocol involves specific cooking techniques and ingredient choices.

Cooking at Home

Meal planning is crucial for successful GAPS diet implementation. Focus on nutrient-dense, easily digestible foods like bone broths, organic meats, and fermented vegetables. Use cold-pressed olive oil for dressings and low-heat cooking. Incorporate organic eggs as a versatile protein source.

Slow-cooking methods are ideal for breaking down tough meats and extracting nutrients. Prepare large batches of bone broth weekly. Ferment vegetables at home to ensure quality and save money.

Store homemade broths, stews, and fermented foods in glass containers. Label items with preparation dates for easy rotation. Keep a well-stocked pantry of GAPS-approved items to simplify meal prep.

Eating Out and Social Situations

Dining out on the GAPS diet can be challenging but not impossible. Research restaurant menus in advance. Call ahead to inquire about ingredient sourcing and cooking methods. Choose simple dishes like grilled meats and steamed vegetables.

Bring your own dressings or condiments to restaurants. Pack GAPS-friendly snacks for social events. Communicate dietary needs to hosts when invited to meals.

Consider eating before attending social gatherings. Offer to bring a GAPS-compliant dish to share. Focus on socializing rather than food during events. Stay hydrated with water or herbal tea when others are drinking alcohol.

Health Conditions Addressed by the GAPS Diet

The GAPS diet aims to address a wide range of health issues by focusing on gut healing and improving digestive function. Proponents believe it can help with various neurological, psychological, digestive, and immune-related conditions.

Neurological and Psychological Conditions

The GAPS diet is often applied to neurological and psychological disorders. It targets conditions like autism, ADHD, dyslexia, depression, schizophrenia, and bipolar disorder. Advocates claim that improving gut health can positively impact brain function and behavior.

Some parents report improvements in their children’s autism symptoms after following the diet. Adults with depression or anxiety may also try GAPS to alleviate their symptoms. However, scientific evidence supporting these claims remains limited.

Digestive and Gastrointestinal Issues

Digestive problems are a primary focus of the GAPS diet. It aims to heal the gut lining and restore beneficial bacteria. Conditions like celiac disease, Crohn’s disease, and irritable bowel syndrome (IBS) are among those targeted.

The diet eliminates grains, processed foods, and most dairy products. Instead, it emphasizes easily digestible foods like bone broths, fermented vegetables, and specific meats. Proponents believe this approach can reduce inflammation and improve nutrient absorption.

Immune System and Allergic Reactions

The GAPS diet also addresses immune system dysfunction and allergic reactions. It claims to help with food allergies, autoimmune diseases, and various allergies. The theory suggests that a leaky gut allows undigested food particles to enter the bloodstream, triggering immune responses.

By healing the gut lining, the diet aims to reduce these reactions. Some followers report improvements in their allergy symptoms or autoimmune conditions. However, more research is needed to confirm these effects.

Potential Benefits and Scientific Considerations

The GAPS diet proposes several potential health benefits, primarily focused on gut health and its connection to various bodily functions. Proponents claim improvements in digestive issues, mental health, and immune function.

Improvements in Digestive Health

The GAPS diet emphasizes consuming foods that may support gut health. By eliminating processed foods and incorporating probiotic-rich options, some individuals report reduced digestive discomfort. Fermented foods and bone broth, staples of the diet, may contribute to a healthier gut microbiota.

Anecdotal evidence suggests improvements in conditions like irritable bowel syndrome and leaky gut syndrome. However, scientific research specifically on the GAPS diet’s effects on digestive health remains limited.

Impacts on Mental Health

Advocates of the GAPS diet propose a connection between gut health and mental well-being. Some individuals report improvements in mood, focus, and behavior after following the diet. The theory behind this is based on the gut-brain axis, suggesting that a healthier gut may positively influence mental health.

While the concept of gut-brain connection is supported by research, studies directly linking the GAPS diet to mental health improvements are scarce. More rigorous scientific investigation is needed to validate these claims.

Enhanced Immune Function

The GAPS diet aims to support immune function through gut health improvement. Proponents argue that a balanced gut microbiome strengthens the immune system. The diet’s focus on nutrient-dense foods and elimination of potential allergens may contribute to reduced inflammation in some individuals.

Some followers report fewer allergies and autoimmune symptoms. However, these claims lack substantial scientific backing specific to the GAPS diet. While general research supports the link between gut health and immune function, more studies are needed to confirm the diet’s direct impact.

Common Challenges and How to Overcome Them

The GAPS diet can present several hurdles for those embarking on this nutritional journey. Two key issues that often arise are detox symptoms and potential nutrient deficiencies. Addressing these challenges is crucial for successfully implementing and maintaining the diet.

Navigating Detox Symptoms

Many individuals experience detox symptoms when starting the GAPS diet. These may include headaches, fatigue, and skin breakouts. To manage these effects, it’s important to start slowly and stay hydrated. Begin by gradually eliminating non-GAPS foods rather than making abrupt changes.

Introduce detoxifying foods like bone broth and fermented vegetables in small amounts. If symptoms become severe, reduce the intensity of dietary changes. Adequate rest and gentle exercise can also help alleviate discomfort.

Consider a sensitivity test to identify problematic foods. This can guide the reintroduction process and minimize adverse reactions.

Addressing Nutrient Deficiencies

The restrictive nature of the GAPS diet can lead to nutrient deficiencies if not carefully planned. Focus on consuming a variety of nutrient-dense foods to ensure balanced nutrition. Incorporate organ meats, fish, and egg yolks for essential vitamins and minerals.

Fermented foods like kefir and sauerkraut provide probiotics and aid digestion. If constipation occurs, increase water intake and consider natural laxatives like prunes or magnesium supplements.

Monitor for signs of deficiencies such as fatigue or brittle nails. Consult a healthcare professional about appropriate supplementation, especially for vitamins D and K2. Regular blood tests can help track nutrient levels and guide dietary adjustments.

Supplementation and Complementary Practices

The GAPS diet emphasizes specific supplements and practices to support gut healing and overall health. These include carefully selected probiotics, vitamins, and essential oils to complement the dietary changes.

Probiotics and Gut Flora

Probiotics play a crucial role in restoring beneficial gut bacteria. The GAPS protocol recommends high-quality probiotic supplements containing multiple strains of beneficial bacteria. Fermented foods like sauerkraut, kefir, and yogurt also provide natural probiotics. These probiotic foods support digestive health and immune function.

Patients often start with small doses and gradually increase intake. Some practitioners suggest rotating different probiotic strains. Prebiotic foods like garlic, onions, and leeks can help nourish beneficial gut bacteria.

Vitamins and Essential Oils

The GAPS diet emphasizes nutrient-dense foods but may also include targeted supplementation. Cod liver oil is frequently recommended for its vitamin A, D, and omega-3 fatty acids. Essential fatty acids, particularly EPA, support brain function and reduce inflammation.

Digestive enzymes may be used to aid nutrient absorption. Some patients incorporate herbal teas and spices to support digestion and provide antioxidants. Essential oils like peppermint or ginger can be used topically or in aromatherapy to aid digestion.

Vitamin supplementation is individualized based on deficiencies. The diet aims to obtain most nutrients from whole foods rather than relying solely on supplements.

Resources and Support for GAPS

The GAPS diet offers various resources and support options to help individuals implement and maintain the protocol effectively. Professional guidance and community support play crucial roles in navigating this dietary approach.

Finding Professional Guidance

GAPS Practitioners are certified professionals trained in implementing the GAPS protocol. They provide personalized guidance and support throughout the diet journey. These experts can be found through the official GAPS diet website’s directory.

Many practitioners offer remote consultations via phone or video calls, making their services accessible regardless of location. GAPS Coaches are another valuable resource, offering more frequent check-ins and practical advice for day-to-day challenges.

It’s important to verify credentials and experience when selecting a practitioner or coach. Some may specialize in specific conditions or age groups, so choosing someone aligned with individual needs is beneficial.

Building a Support Network

Online forums and social media groups dedicated to the GAPS diet provide platforms for sharing experiences, recipes, and tips. These communities can be invaluable sources of encouragement and practical advice.

Local support groups, where available, offer face-to-face interactions with others following the GAPS protocol. These meetings can provide emotional support and opportunities to exchange ideas.

Educational materials, such as books and online courses, help deepen understanding of the GAPS principles. Dr. Campbell-McBride’s books and the official GAPS website offer comprehensive information.

Cookbooks specializing in GAPS-compliant recipes can ease the transition to the diet. They provide meal ideas and guidance on food preparation techniques specific to the protocol.