Integrative and functional-medicine practitioners have long recognized the crucial role of gut health in overall well-being, often adopting a gut-centric approach to treating various illnesses. The Gut and Psychology Syndrome (GAPS) nutritional protocol, developed by Dr. Natasha Campbell-McBride, has gained prominence as a natural treatment for a range of conditions, including autism, ADHD, dyslexia, dyspraxia, depression, and schizophrenia. The acronym GAPS also stands for Gut and Physiology Syndrome.
Understanding the GAPS Diet
Dr. Campbell-McBride, holding degrees in neurology and nutrition, authored "Gut and Psychology Syndrome: Natural Treatment for Autism, ADHD/ADD, Dyslexia, Dyspraxia, Depression, and Schizophrenia." Her research highlights that abnormal gut flora and irritants can lead to a condition known as "leaky gut." This occurs when the gut lining becomes permeable, allowing pathogenic microbes to be absorbed into the bloodstream. These microbes can then spread throughout the body, disrupting normal biological processes, releasing toxins, and ultimately causing disease.
The GAPS diet is a therapeutic approach that aims to heal leaky gut syndrome by focusing on nutrient-dense foods and removing those that may negatively affect digestion. It is an elimination and reintroduction protocol that begins with an Intro Diet (6 stages), followed by a Full GAPS Diet. The diet emphasizes homemade meat or fish stocks, fermented foods, well-cooked vegetables, high-quality fats, and probiotic-rich foods.
The Two Phases of the GAPS Diet
The healing protocol developed by Dr. Campbell-McBride consists of two phases:
- The GAPS Introduction Diet: This initial phase is designed to restore the bacterial balance in the gut and lasts between 18 and 30 days, with each stage lasting three to five days.
- The Full GAPS Diet: This second phase is intended for long-term dietary change and should be followed for at least two years by individuals with significant health concerns.
The GAPS Introduction Diet: Stage by Stage
The GAPS Introduction Diet is a structured approach to healing the gut lining. It involves six stages, each gradually introducing new foods while eliminating potential irritants.
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Stage One: Soup is Key
This stage focuses on easily digestible, nourishing meals that begin to heal the gut wall. Properly prepared soup from nutrient-dense meat stock is the cornerstone.
Stage Two: Egg Yolks and More
Organic raw egg yolks are added to soups, which can be further enhanced with more meats and vegetables. Homemade yogurt made with grass-fed, organic milk and Lactobacillus bulgaricus capsules can be introduced.
Stage Three: Avocado and Sautéed Onion
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Avocado can be added at this stage, along with onion sautéed in animal fat, which is beneficial for digestion and immunity. Pancakes made with organic nut butter, eggs, and winter squash can be introduced.
Stage Four: Burgers and Roasted Meats
Burgers, roasted chicken, and fish are introduced. The browned bits of meat should be avoided.
Stage Five: Introducing Raw Vegetables
Raw vegetables are slowly introduced, starting with lettuce and cucumber, and gradually moving on to tomatoes, carrots, onions, and cabbage.
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Stage Six: Adding Raw Fruit
Raw fruit is added to recipes. This smoothie combines raw vegetables with fresh fruit.
Transitioning to the Full GAPS Diet
Once you complete the GAPS Introduction Diet, you can transition to the Full GAPS Diet. This involves focusing on real foods such as grass-fed or pastured meats, animal fats, wild-caught seafood, organic free-range eggs, fermented foods, and vegetables. It’s recommended to stick to the GAPS protocol for an additional 18-24 months, depending on your individual response.
Stock vs. Bone Broth: Understanding the Difference
Both meat stock and bone broth are essential components of the GAPS diet, but they differ in preparation and nutritional profile.
Meat Stock:
- Cooking Time: Up to three hours for poultry, and up to eight hours for beef, bison, or lamb.
- Flavor: Milder than bone broth.
- Gelatin: High in gelatin, which protects and heals the mucosal lining of the digestive tract and helps regenerate cells.
- Amino-Acid Profile: Easier on the gut than bone broth.
Bone Broth:
- Cooking Time: Six to 24 hours for poultry, and 24 to 72 hours for beef or other livestock.
- Marrow: Rich in marrow, which helps strengthen bones and connective tissues and supports the immune system.
- Bone broth can be made from beef, chicken, fish, lamb, turkey, bison, or venison.
GAPS Diet Recipes to Support Gut Health
The following recipes are designed to be consistent with GAPS principles, gentle on the gut, and supportive of general health.
Kale Salad
This simple salad is made with kale, olive oil, lemon juice, and sea salt. Massaging the kale helps break down its rigid plant-cell structure, making it easier to digest.
Ingredients:
- 4 to 5 tbs. olive oil
- 2 tbs. lemon juice
- 1 tbs. sea salt
- Kale leaves
Instructions:
- Tear off the kale leaves and discard the stems.
- Add the other ingredients, and massage the kale.
Pasta-Free Lasagna
This gluten-free lasagna uses vegetables like kale or chard instead of pasta, making it a soothing option for the gut. It can be made with or without sausage.
Ingredients:
- 3 tbs. olive oil
- 2 to 3 tbs. sea salt
- Cheddar cheese
- Kale or Chard
Instructions:
- Preheat oven to 350 degrees F.
- Assemble the lasagna layers with vegetables, cheese, and meat (optional).
- Top with remaining cheeses.
Healthy Good-Fat Bars
These bars are a healthy alternative to processed energy bars, made with nuts, seeds, coconut, cinnamon, honey, and vanilla.
Ingredients:
- 1 tsp vanilla
- 1/2 tsp. sea salt
- 2 tsp. cinnamon
- Nuts
- Seeds
- Chia
- Shredded coconut
- Honey (or dates)
Instructions:
- Place the nuts, seeds, chia, shredded coconut, cinnamon, and 1/2 teaspoon sea salt in a food processor, and pulse to a coarse consistency.
- Turn off the heat, and add the honey (or dates), a pinch of salt, and vanilla.
- Grease your hands with a little coconut oil, and press the mixture evenly into the pan.
- Cool in the fridge for 30 minutes to one hour.
Sprouted Nuts and Seeds
Sprouted nuts and seeds are easier on the gut. To sprout them, soak raw nuts or seeds in a jar with water for a period of time, then drain, rinse, and drain again.
Instructions:
- Place 1/2 to 1 cup raw seeds or nuts in a clean, quart-sized Mason jar.
- Drain the seeds or nuts, rinse, and drain again.
- Replace the cheesecloth, then invert the jar and position it at an angle in a measuring cup or bowl.
Other Recipe Ideas
- Carrot cake with almond flour
- Milk kefir
- Lamb meat stock and lamb stew
- Grain-free chicken casserole
- Fermented vegetable medley
- Beef stock
- Fish meat stock
Addressing Common Concerns on the GAPS Diet
- Histamine Intolerance: Some individuals may experience histamine reactions on the GAPS diet. Dr. Natasha Campbell-McBride offers recommendations for managing this issue.
- Fat Digestion: Supporting fat digestion is crucial on the GAPS diet. Dr. Campbell-McBride provides tips for improving fat digestion.
GAPS Diet for Kids
The GAPS diet may be beneficial for children dealing with chronic health conditions such as food intolerances, allergies, autoimmune diseases, asthma, eczema, digestive disorders, and autism. For a smooth transition, introduce the diet slowly, especially if the child is accustomed to processed foods.
- For extremely picky eaters, start with the full GAPS diet for a month or two before progressing to the GAPS Introduction Diet.
- If the child is already accustomed to healthy eating, jumping to the GAPS Introduction Diet shouldn’t be a problem.
GAPS Diet for Kids: Introduction Diet
- Homemade soups made with homemade stock and vegetables.
- Probiotic foods (dairy-based or vegetable-based).
- Egg yolks (raw organic) or at least soft boiled.
- Stews or casseroles made with meat and vegetables.
- Pancakes made with nut or seed flour/butter.
- Roasted or grilled meats served with cooked vegetables.
- Freshly pressed juices.
- Baked goods with nuts and seeds.
- Cooked apples (puree with a bit of fat like ghee or yoghurt).
- Raw vegetables.
- Other baked goods (with GAPS approved ingredients).
- Dried fruit and honey as sweetener.
GAPS Diet for Kids: Full GAPS Diet
- Start the day with a glass of room temperature water and/or a portion of freshly squeezed vegetable juice.
- 85% of all consumed foods should consist of: stock (2-3 times a day), meats (from stock, poached, roasted or grilled) organ meat, soups, stews, fish, eggs, animal fats, fermented dairy and vegetables (cooked, raw or fermented) and fresh cold pressed juices.
- Fruits should be consumed in moderation as a snack between meals.
- Baked good (with GAPS compliant ingredients) should be consumed in moderation as well.
GAPS Diet for Kids: Reintroduction
The child should have at least 6 months of normal digestion before introducing foods not allowed on the GAPS diet. Once the child’s digestive system starts functioning normally, you can gradually introduce small amounts of other wholesome foods. Potatoes (if sensitive to nightshades introduce, eggplant, tomato and red peppers first).
The GAPS Diet and Adrenal Fatigue
The GAPS diet, with its focus on anti-inflammatory foods that nurture the gut lining, can be helpful for those with adrenal fatigue. However, it is important to ensure that the body has sufficient energy and optimal blood sugar levels throughout the day. Diets that restrict grains and high energy foods might not be appropriate in all cases.
Benefits of the GAPS Diet
The GAPS diet can have several benefits, especially for those dealing with leaky gut or chronic stress. As your gut begins to heal, you may notice clearer thinking, more balanced emotions, easier digestion, and a newfound sense of inner calm.