What is the GAPS Diet?
The GAPS diet—short for Gut and Psychology Syndrome Diet—is a nutritional protocol developed by Dr. Natasha Campbell-McBride. It aims to improve gut health and, in turn, support mental and physiological well-being. Rooted in the belief that many health conditions stem from a compromised gut, the GAPS diet promotes the healing of the digestive system through a specific regimen of foods and dietary practices.
Understanding the Gut-Brain Connection
The Importance of Gut Health
The phrase "you are what you eat" gains profound significance when we consider the gut-brain connection. The gut, often referred to as the "second brain," plays a critical role in regulating our overall health. It houses a complex network of neurons and communicates directly with the brain via the vagus nerve, influencing both mental and emotional states.
Gut Health and Mental Well-being
Scientific research increasingly highlights how gut health impacts mental health. Conditions such as anxiety, depression, and even autism spectrum disorders have been linked to gut dysbiosis—a microbial imbalance in the digestive tract. By correcting this imbalance, the GAPS diet seeks to alleviate symptoms associated with these conditions and promote holistic well-being.
Core Principles of the GAPS Diet
Foods to Eat
The GAPS diet focuses on nutrient-dense, easily digestible foods that help repair the gut lining. These include:
Meat Stock & Bone Broth: Rich in collagen and amino acids, bone broth supports gut healing.
Fermented Foods: Sauerkraut, kimchi, and kefir introduce beneficial bacteria to the gut.
Non-starchy Vegetables: Carrots, squash, and broccoli, which are easier on digestion.
Grass-fed Meat and Organic Poultry: High-quality protein sources that avoid the inflammatory effects of conventional meats.
Healthy Fats: Coconut oil, olive oil, and animal fats provide essential fatty acids crucial for gut health.
Foods to Avoid
Avoiding certain foods is equally important in the GAPS diet. These include:
Processed Foods: Preservatives, additives, and artificial ingredients can exacerbate gut issues.
Grains and Starches: Including wheat, rice, and potatoes, which are harder to digest and can feed harmful bacteria.
Refined Sugars: Promote the growth of pathogenic bacteria and yeast in the gut.
Dairy: Initially excluded but may be reintroduced in fermented forms like yogurt and kefir.
There are 6 stages of the GAPS DietThe GAPS Intro Diet
The GAPS Intro Diet is divided into six stages, each designed to gently support the healing process of the gut lining. The stages gradually introduce foods to monitor their impact on the digestive system and are structured as follows:
Stage 1: Begins with homemade meat stock, boiled meats, and non-fibrous vegetables. Probiotic foods like sauerkraut juice and fermented fish are also introduced.
Stage 2: Adds egg yolks and ghee to the diet. Stews and casseroles with meats and vegetables boiled in broth are recommended, alongside fermented dairy such as homemade yogurt.
Stage 3: Introduces avocado, squash pancakes made with ferments like sauerkraut, and eggs scrambled in ghee.
Stage 4: Raw vegetables like cucumber and carrot sticks are added, along with roasted meats and cold-pressed olive oil.
Stage 5: Incorporates raw fruits for the first time, starting with peeled and de-seeded apple and gradually adding more as tolerated.
Stage 6: Raw fruit is expanded along with more advanced recipes such as nut-bread and baked goods made from ground almonds and natural sweeteners like honey.
The Intro Diet can take anywhere from 1 to 6 months or longer to complete, depending on your individual gut health needs and how quickly your body progresses.
The Full GAPS Diet
Once you’ve successfully navigated through the Intro Diet, you transition to the Full GAPS Diet. This phase emphasizes a broad range of healthy, nutrient-dense foods that continue to support gut integrity.
The Full GAPS Diet includes all the foods allowed in the Intro Diet but expands to include fresh fruits, additional vegetables, fermented dairy in larger quantities, and the occasional inclusion of gluten-free grains like buckwheat or quinoa.
The focus remains on whole foods free from artificial ingredients and processed additives, ensuring that the gut flora continues to thrive and contribute to overall health.
Coming Off the GAPS Diet
Transitioning off the GAPS Diet requires careful reintroduction of foods that were previously excluded. This process begins with testing small amounts of starchy vegetables, non-gluten grains, and traditionally prepared legumes.
Each new food is introduced one at a time, with close monitoring for any adverse reactions. If a food is well-tolerated for several days, it can be added to the regular diet. The ultimate goal is to create a balanced, sustainable diet that continues to support health and prevent the return of symptoms.
Health Benefits and Considerations
Potential Health Benefits
The GAPS diet has been associated with numerous health benefits:
Improved Digestion: By removing irritants and incorporating healing foods, many experience relief from conditions such as IBS and bloating.
Enhanced Mental Health: Some followers report reduced symptoms of anxiety, depression, and attention disorders.
Boosted Immune System: A healthy gut is foundational to a robust immune response.
Increased Energy Levels: Improved nutrient absorption leads to better energy and vitality.
Considerations for Specific Health Conditions
Before starting the GAPS diet, those with existing health conditions should work alongside a Certified GAPS Practitioner. For example, individuals with histamine intolerance may need to modify the diet to avoid certain fermented foods.
Getting Started with the GAPS Diet
Practical Tips
Gradual Introduction: Start with the introduction phase, focusing on easily digestible foods like bone broth and gradually adding variety.
Meal Planning: Plan meals ahead of time to ensure a balanced intake of nutrients and avoid the temptation of non-compliant foods.
Preparation: Homemade preparations like fermenting vegetables and brewing bone broth can be both rewarding and critical for success.
"Food is the most powerful medicine that we put into our bodies, and the GAPS diet leverages the healing power of food to repair the gut and boost overall health.” -Dr. Natasha Campbell-McBrideChallenges and Solutions
Common Challenges
Adhering to the GAPS diet can present challenges, such as:
Social Situations: Dining out or attending events can be difficult.
Time-Consuming Preparation: Preparing meals from scratch requires time and effort.
Solutions
Plan Ahead: Bring GAPS-friendly dishes to social gatherings.
Batch Cooking: Prepare large quantities of GAPS-approved foods to save time during the week.
Community Support: Join online forums and local groups to share tips and stay motivated.
Your Next Steps
The GAPS diet offers a promising approach to improving gut health and, consequently, overall well-being. It emphasizes the importance of nourishing the body with wholesome, nutrient-dense foods while avoiding those that can cause harm.
If you are interested in the GAPS diet or are ready to implement some of its principles, I invite you to book a free call with me to learn more. Additionally, you can explore my Gut Health Nutrition Offerings, which are designed to align with the GAPS principles. For further reading, consider Dr. Natasha Campbell-McBride’s blue book, Gut and Physiology Syndrome.
