The GAPS (Gut and Psychology Syndrome) diet, developed by Dr. Natasha Campbell-McBride, posits a strong connection between gut health and overall well-being. The diet aims to improve gut health by eliminating foods that are difficult to digest and replacing them with nutrient-rich alternatives. The GAPS diet is often considered as an alternative therapy for a range of psychological and behavioral conditions, as well as digestive problems. It is inspired by the Specific Carbohydrate Diet (SCD diet), which was developed by Dr. Sidney Valentine Haas in the 1920s to help treat digestive disorders.
Understanding the GAPS Diet
The GAPS diet follows the premise that gut health is linked with overall physical and mental health. Dr. Campbell-McBride believes that poor nutrition and a leaky gut, or increased intestinal permeability, are responsible for many psychological, neurological, and behavioral issues.
The theory suggests that a leaky gut releases harmful bacteria and toxins into the bloodstream, which then travel to the brain and interfere with brain functioning. Eliminating foods that damage the gut could help treat conditions such as autism spectrum disorder (ASD), attention deficit hyperactivity disorder (ADHD), and dyslexia.
At the core of the GAPS diet, individuals avoid foods that are difficult to digest and might damage the gut flora or gut lining, replacing them with nutrient-rich foods that help the gut heal.
Is the GAPS Diet Right for You?
The GAPS diet may not be suitable for everyone and is not intended to replace traditional treatment for conditions like digestive disorders, autism, or depression.
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During the first phases of the diet, it's crucial to introduce new foods slowly, one at a time, to assess tolerance.
Potential Benefits of the GAPS Diet
While research on the GAPS diet itself is limited, certain dietary modifications included in the diet could offer potential benefits.
Improving Gut Health
The GAPS diet aims to improve gut health through several mechanisms:
Eliminating artificial sweeteners: Some animal studies suggest that artificial sweeteners can create imbalances in gut bacteria and increase the risk of metabolic problems.
Focusing on fruits and vegetables: A study involving 122 people showed that eating fruits and vegetables can prevent a potentially harmful strain of bacteria from growing in the gut.
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Including probiotics: Probiotics contain many beneficial bacteria. One study suggests that eating probiotic yogurt may help lower blood sugar levels among people with metabolic syndrome. A 2017 review comprised of 10 studies found that probiotic supplementation may be effective in reducing symptoms of depression.
Managing Blood Sugar
The GAPS diet eliminates foods like grains, starchy vegetables, and refined carbohydrates, which can help in maintaining normal blood sugar levels.
Reducing Inflammation
The GAPS diet includes many anti-inflammatory foods, such as antioxidant-rich vegetables, heart-healthy fats, and fish. It also emphasizes fermented foods, which are high in probiotics. Several studies have shown that increased intestinal permeability may be associated with underlying inflammation.
Autism and the GAPS Diet
Some studies have found that certain dietary modifications that are included in the GAPS diet could help decrease autism symptoms. One 2016 study compared the effects of a gluten-free diet to a regular diet in 80 children with autism and found that a gluten-free diet was effective in controlling autism behaviors and gastrointestinal symptoms. Another case study of a 5 year old boy had significant improvement in GI symptoms, development and cognition when his undiagnosed celiac disease was diagnosed and treated with a gluten-free diet. The authors suggest that all children with neurodevelopmental delays be screened for malabsorptive conditions and nutritional deficiencies that could heavily influence cognition.
Mental Health
Other aspects of your diet may also play a role in depression. One study in the American Journal of Clinical Nutrition, for instance, found that a higher intake of refined grains - which are eliminated on the GAPS diet - was associated with a higher risk of depression.
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The Three Stages of the GAPS Diet
There are three stages to the GAPS diet:
- The introduction diet
- The full GAPS diet
- The reintroduction phase
The GAPS Introduction Diet: A Step-by-Step Guide
When starting the GAPS diet, it’s recommended to begin with a GAPS intro diet, which is divided into six stages. As you enter a new stage, be sure to introduce just one new food at a time to monitor your tolerance. The GAPS Introduction Diet allows the gut to heal and recover more quickly. This is a six stage progressive diet designed to use very easy-to-digest foods and add new foods gradually over a period of days to weeks to months, depending upon your body’s response. Dr. Campbell-McBride recommends that one stay on each stage of the Introduction Diet for 3-5 days, although some individuals may move through each stage in as little as two days, while those with more challenged digestive disorders or psychological conditions may need to stay on the Introduction Diet for a longer period of time. As you move through the Introduction Diet, do not hesitate to return to a previous stage should your symptoms indicate. In the event of worsening of digestive symptoms upon progressing to the next stage, return to the previous stage for a few more days.
Navigating the Introduction Diet
The introduction diet has six progressive stages. Each stage introduces new foods, but foods within each stage are individualized to each person based on tolerance. People should not progress to the next stage if they experience digestive symptoms, which may include diarrhea, bloating, gas, constipation, or abdominal pain.
The Intro diet stages are very specific and can be confusing, even for seasoned GAPS practitioners and coaches.
Stage 1 of the GAPS Introduction Diet: A Detailed Look
Stage 1 is the most restrictive and aims to heal the gut and reduce digestive symptoms quickly. During the first phases of the diet, be sure to introduce new foods slowly and add them back in one at a time to assess your tolerance.
Acceptable Foods in Stage 1
In stage 1, the diet consists of:
- Homemade meat stock (cooked shorter than broth and contains less glutamates)
- Boiled meat or fish
- Well-cooked vegetables
- Probiotics, such as fermented vegetable juices, yogurt or kefir, and homemade fermented whey
- Ginger or chamomile tea with raw honey
- Purified water
Sample Menu for Stage 1
Above, we’ve shared the official “list” (approved by Dr. Natasha) of GAPS Introduction Diet Stage 1 Foods and a sample menu. So what’s for breakfast, lunch, and dinner?
- Breakfast: One cup of lemon and ginger tea
- Lunch: Meat or fish with vegetables, one cup of homemade meat stock, one serving of probiotics, such as kimchi, sauerkraut, yogurt, or kefir
- Dinner: Homemade vegetable soup made with meat stock, one serving of probiotics, such as kimchi, sauerkraut, yogurt, or kefir
Moving Forward from Stage 1
Keep eating the soups with bone marrow, boiled meats or fish and other soft tissues off the bones. It is important to continue drinking the meat stock and ginger tea. Keep adding some probiotic food into every cup of meat stock and every bowl of soup.
Proceeding Through the Introduction Diet
As you move through the Introduction Diet, do not hesitate to return to a previous stage should your symptoms indicate.
- Increase daily amount of homemade yogurt and kefir, if introduced.
- Increase the amount of juice from sauerkraut, fermented vegetables or vegetable medley.
- Add pancakes, starting from one pancake a day and gradually increasing the amount.
- Stage 3 or 4 is a good time for most to introduce a high quality, GAPS-legal probiotic, such as Bio-Kult or Ther-Biotic Lacto-Prime Plus.
- Begin adding cold pressed olive oil to the meals, starting from a few drops per meal and gradually increasing the amount to 1-2 tablespoons per meal.
- Introduce freshly pressed juices, starting from a few spoonfuls of carrot juice.
- Bake “bread” with ground almonds or any other nut and seeds ground into flour.
Introducing New Foods Gradually
During the first phases of the diet, be sure to introduce new foods slowly and add them back in one at a time to assess your tolerance.
Full GAPS Diet: What to Expect
During the GAPS diet, avoid all grains, sugars, starchy vegetables, refined carbohydrates, and processed foods. This stage lasts 18-24 months but is individualized and may require less time for some.
Acceptable GAPS foods include:
- Eggs
- Meat, fish, and shellfish (fresh or frozen only)
- Fresh vegetables and fruit
- Garlic
- Natural fats, such as olive oil, coconut oil, and ghee
- A moderate amount of nuts
- GAPS baked goods made using nut flour
The GAPS diet also recommends that people:
- Use organic food as often as possible
- Avoid all processed and packaged foods
- Eat fermented food with every meal
- Drink bone broth with every meal
- Avoid eating fruit with meals
- Combine all protein food with vegetables, which the theory says will keep body acidity levels normal
Reintroduction Phase: Expanding Your Diet
After at least 6 months of normal digestion, people can choose to move on to the reintroduction phase. The final stage of the GAPS diet involves gradually reintroducing food items over the course of several months. The diet recommends starting with potatoes and fermented grains. Start with small portions and gradually increase the amount of food, as long as no digestive issues arise. Continue this process with starchy vegetables, grains, and beans. After completing the GAPS diet, many people continue to avoid refined, highly processed foods.
Foods to Include and Avoid on the GAPS Diet
Foods to include on the GAPS diet:
- Meat stock (cooked shorter than broth and contains less glutamates)
- Meats, preferably hormone-free or grass-fed
- Fish
- Shellfish
- Animal fats
- Eggs
- Fresh fruits and non-starchy vegetables
- Fermented foods and beverages
- Hard, natural cheeses
- Kefir
- Coconuts, coconut milk, and coconut oil
- Nuts
- Dry wine
- White navy beans
Foods to avoid on the GAPS diet:
- Sugar and artificial sweeteners
- Syrups
- Alcohol, but adults can have a glass of dry wine occasionally
- Processed and packaged foods
- Grains such as rice, corn, wheat, and oats
- Starchy vegetables, such as potatoes and yams
- Milk
- Beans, except white and greens beans
- Coffee
- Strong teas
- Soy
Cautions and Considerations
Following this diet could, however, improve a person’s gut health. It encourages people to eat fewer processed foods and more fruits, vegetables, and natural fats. These simple dietary changes could improve gut health and overall health. However, GAPS diet guidelines do not explicitly account for all nutritional needs. When following this diet, people should make sure that they are getting enough vitamins and minerals to avoid developing nutritional deficiencies.
The GAPS diet claims to help treat autism and other behavioral and psychological conditions. While some aspects of the GAPS diet show promising results, more research is needed to validate that all components of the GAPS diet are necessary for the benefits it claims. People should therefore proceed with caution. Those interested in trying the GAPS diet can consult a licensed GAPS practitioner to learn more.