Brenda Khan
The GAPS diet is a strict elimination diet that aims to improve health by healing the gut and improving brain function. It involves removing foods that are difficult to digest and replacing them with nutrient-rich foods. The diet is promoted as a cure for several health conditions, including autism, ADHD, and learning disabilities. The full GAPS diet includes nutrient-dense, healing foods similar to the introduction diet but with a wider variety of food choices. It is recommended to follow the full GAPS diet for a minimum of 18-24 months, focusing on real foods like grass-fed meats, animal fats, wild-caught seafood, eggs, fermented foods, and vegetables. Baked goods and fruit should be consumed in moderation, and processed foods should be avoided.
| Characteristics | Values |
|---|---|
| Duration | 18-24 months |
| Goal | To 'cure' psychological conditions such as autism and dyslexia by changing a person's diet |
| Theory | A leaky gut allows chemicals and bacteria from food and the environment to enter the bloodstream and affect brain function |
| Benefits | Could improve gut health by eliminating artificial sweeteners, focusing on fruits and vegetables, and reducing processed foods |
| Risks | There is little evidence to back up the diet and it is highly restrictive, so it is important to consult a healthcare professional before starting |
| Foods to eat | Meat, fish, eggs, fermented foods, fruits, vegetables, nuts, seeds, olive oil, bone broth, coconut milk, garlic |
| Foods to avoid | Grains, sugar, starchy vegetables (potatoes, parsnips, yams, sweet potatoes), pasteurized dairy, refined carbs |
| Food preparation | Food should be heated on the stove or in the oven, not in the microwave |
| Phases | Introduction phase, full GAPS phase, reintroduction phase |
| Introduction phase | Six stages of very easy-to-digest foods, with new foods added gradually; designed to soothe an inflamed digestive system |
| Full GAPS phase | Focuses on nutrient-dense, healing foods; expands food choices according to allowed and non-allowed lists |
| Reintroduction phase | Foods that were previously off-limits are slowly reintroduced one at a time, starting with small portions |
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What You'll Learn
The GAPS theory and its benefits
The GAPS theory suggests that a
The GAPS diet is typically recommended for a minimum duration of 18 to 24 months. It is divided into two phases: the Introduction Diet and the Full GAPS Diet. The Introduction Diet is restrictive, focusing on a limited number of nourishing and easily digestible foods to soothe an inflamed digestive system. This phase can cause intense detoxification, resulting in increased allergies, rashes, headaches, and fatigue.
The Full GAPS Diet includes nutrient-dense, healing foods from the Introduction Diet while expanding food choices according to allowed and non-allowed lists. It is recommended that 85% of daily consumption on the Full GAPS Diet should comprise meats (including organ meats), fish, stocks/broths, eggs, fermented dairy (if tolerated), and vegetables (cooked, raw, or fermented). Baked goods made from nut and/or seed flours and fruits are allowed in moderation.
The GAPS diet is purported to benefit individuals with constipation, IBS, mild digestive discomfort, skin issues, or eating disorders. It emphasizes the importance of tailoring the diet to individual health and lifestyle needs, as well as consulting a healthcare practitioner before starting any new dietary regimen.
It is important to note that while the link between intestinal permeability and conditions like celiac disease, Crohn's, and IBS is established, the role of a "leaky gut" in the development of mental or neurological conditions is less clear.
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The introduction phase
The GAPS diet, short for "gut and psychology syndrome", is based on the theory that a
The GAPS diet has two phases: the Introduction Diet and the Full GAPS Diet. The Introduction Diet is a six-stage progressive diet designed to use very easy-to-digest foods and slowly introduce new foods over a period of days to weeks to months, depending on the individual's response. Dr. Campbell-McBride recommends staying on each stage of the Introduction Diet for 3-5 days. However, those with more challenged digestive systems or psychological conditions may need to stay on each stage longer, and it is recommended to consult a Certified GAPS Practitioner for guidance.
During the Introduction Diet, it is important to monitor your symptoms and return to a previous stage if digestive symptoms worsen. Symptoms indicating that you are not ready to progress to the next stage include diarrhoea, bloating, abdominal pain, severe gas, constipation, or rashes.
Stage 1
- Homemade meat stock (beef, lamb, bison, chicken, turkey, pheasant, or fish)
- Stews or soups made with well-cooked meats, fish, and vegetables, cooked in meat stock
- Probiotic foods such as homemade fermented vegetable juices, fermented whey, yogurt, or sour cream
- Fresh ginger tea or chamomile tea with raw honey (if not dealing with candida overgrowth)
Stage 2
- Continue with Stage 1 foods
- Soups with bone marrow, boiled meats or fish, and other soft tissues off the bones
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Foods to eat and avoid
The GAPS diet involves replacing foods that are difficult to digest with nutrient-rich foods. The core principle of the GAPS diet is to avoid foods that may damage the gut flora or gut lining. The GAPS diet is promoted as an effective way to treat several health conditions, especially for children with health conditions that mainstream medicine may not fully understand.
The GAPS diet has two phases: the Intro and the Full GAPS diet. The Intro diet is the most restrictive and focuses on a limited number of foods to soothe an inflamed and tender digestive system. The Full GAPS diet includes all the nutrient-dense, healing foods from the Intro diet but expands the food choices. The Full GAPS diet can last 1.5 to 2 years.
Foods to Eat
- Meats (including organ meats)
- Fish
- Stocks/broths
- Eggs
- Fermented dairy (if well tolerated)
- Vegetables (well-cooked, raw, and fermented)
- Fruits
- Nuts and seeds
- Garlic
- Olive oil
- Animal fats
- Coconut oil
- Cold-pressed olive oil
- Bone broth
Foods to Avoid
- Grains
- Sugar
- Starchy vegetables (potatoes, parsnips, yams, and sweet potatoes)
- Refined carbohydrates
- Processed foods
- Meat and fruit together
- Packaged and canned foods
- Preservatives
- Artificial colorings
- Pasteurized dairy
- Soy
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How to prepare and cook food
The GAPS diet is a restrictive diet that focuses on eliminating grains, pasteurised dairy, starchy vegetables, and refined carbs. The aim is to heal the gut and prevent toxins from entering the bloodstream, thereby lowering "toxicity" in the body. The diet recommends eating foods that are easy to digest and slowly introducing new foods one by one.
When preparing and cooking food on the GAPS diet, there are several guidelines to follow:
- Avoid using a microwave to heat up food. Instead, use a stove or oven to heat your meals.
- Eat a lot of fish, meat, fermented foods, fruits, and vegetables.
- Focus on fresh or frozen meats and fish, avoiding smoked, canned, or processed meats and farmed seafood.
- Incorporate raw, fermented, or cooked vegetables into every meal with meats and fish.
- Use organic foods whenever possible.
- Eat animal fats, coconut oil, or cold-pressed olive oil at every meal.
- Do not eat meat and fruit together.
- Avoid grains, sugar, potatoes, parsnips, yams, and sweet potatoes.
- If you are an athlete, avid gym-goer, or have adrenal issues/energy dips without digestive issues, you may include starchier foods such as peas, lentils, and beans.
- Eggs are allowed on the GAPS diet, as well as meat stock cooked for a shorter time than broth.
- Fermented dairy is allowed if well tolerated.
- Dried fruit, coconut milk, and soaked nuts or seeds are allowed in moderation.
- Baked goods made from nut and/or seed flours are allowed but should be consumed in moderation.
- Homemade meat stock (beef, lamb, bison, chicken, turkey, pheasant, or fish).
- Stew or soup made with well-cooked meats or fish and vegetables and meat stock.
- Probiotic foods (homemade fermented vegetable juices and/or homemade fermented whey, yogurt, or sour cream).
- Fresh ginger tea or chamomile tea with raw honey (if not dealing with candida overgrowth).
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Transitioning off the GAPS diet
The GAPS diet is a strict elimination diet that involves cutting out grains, pasteurized dairy, starchy vegetables, and refined carbohydrates. It is promoted as a natural treatment for people with conditions that affect the brain, such as autism, ADHD, and dyslexia. The GAPS theory argues that a ""leaky gut" allows chemicals and bacteria from food and the environment to enter the bloodstream, causing various health issues. However, it's important to note that there is limited scientific evidence supporting the GAPS diet, and it is criticized for being too restrictive.
The time period for transitioning off the GAPS diet varies for each individual. Some people with milder conditions can start introducing non-GAPS foods after about a year, while others may need to follow the GAPS diet for two years or even longer. It is recommended to stay on the full GAPS diet for at least 18-24 months before reintroducing other foods. The reintroduction phase can begin once you have experienced normal digestion and bowel movements for at least six months.
During the reintroduction phase, it is important to take a slow and gradual approach. Introduce each new food individually in small amounts and wait for 2-3 days to ensure there are no digestive issues before gradually increasing the portion size. Start with new potatoes and fermented, gluten-free grains. Avoid reintroducing highly processed and refined high-sugar foods, as the whole-foods principle of the GAPS diet should still be maintained.
Even after transitioning off the GAPS diet, it is advised to continue avoiding highly processed and refined high-sugar foods. Additionally, some people may choose to periodically return to the GAPS diet, especially during holidays or special occasions, to maintain the benefits they experienced while on the diet.
It is important to listen to your body during the transition. If you experience a resurgence of symptoms such as joint pain, ADHD-like symptoms, autistic symptoms, constipation, bloating, or other adverse reactions upon introducing a non-GAPS food, it is best to go back to the previous diet stage until the symptoms clear. Working with a healthcare professional or a registered dietitian is recommended when making dietary changes, especially if you have specific health concerns.
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Frequently asked questions
GAPS stands for "gut and psychology syndrome". The diet is based on the idea that gut health is linked to overall physical and mental health. It involves replacing foods that are difficult to digest with nutrient-rich foods.
The GAPS diet has two phases: the Intro phase and the Full GAPS phase. The Intro phase is a six-stage progressive diet designed to use very easy-to-digest foods and add new foods gradually. The Full GAPS phase can last between 1.5 to 2 years and involves eating nutrient-dense, healing foods from the allowed and non-allowed foods list.
The Full GAPS diet recommends eating meats (including organ meats), fish, stocks/broths, eggs, fermented dairy (if well tolerated), vegetables (well-cooked, raw, and fermented), and fruits. It also allows baked goods made from nut and/or seed flours and dried fruit, coconut milk, and soaked nuts or seeds in moderation.
Before starting any diet, it is important to speak with your doctor or healthcare practitioner. During the Intro phase, you can transition to the Full GAPS phase once you have normal digestive function for at least six months. You can then start slowly reintroducing foods from the Full GAPS diet, starting with small amounts and gradually increasing your portions.
