The GAPS (Gut and Psychology Syndrome) diet is a dietary approach that aims to heal the gut and improve overall health. This diet has gained popularity in recent years as people look for ways to address a wide range of health issues, from digestive problems to mental health issues. The GAPS diet is based on the premise that a leaky gut, or increased intestinal permeability, is the root cause of many health issues. In this article, we will explore the benefits of the GAPS diet, how it works, and potential downsides to consider before deciding whether to try it.
What is
The GAPS (Gut and Psychology Syndrome) diet is a therapeutic dietary program that was developed by Dr. Natasha Campbell-McBride, a British neurologist and nutritionist. The GAPS diet is based on the idea that many physical and mental health issues stem from an imbalance of bacteria in the gut, also known as dysbiosis. The diet aims to heal and seal the gut lining, reduce inflammation, and rebalance gut bacteria, which in turn can improve overall health and well-being.
The GAPS diet is a restrictive elimination diet that involves several stages, starting with a strict introduction phase and gradually transitioning to a more liberal diet. During the introduction phase, only certain nutrient-dense, easy-to-digest foods are allowed, such as bone broth, cooked vegetables, and fermented foods. As the diet progresses, additional foods are added back in, such as fruits, nuts, and eggs.
This diet also emphasizes the consumption of homemade bone broth, fermented foods, and probiotics to promote gut healing and rebalance gut bacteria. It also eliminates certain foods that can contribute to inflammation and dysbiosis, such as processed foods, refined sugars, grains, and starchy vegetables.
While there is some anecdotal evidence supporting the effectiveness of the GAPS diet for conditions such as autism, depression, and anxiety, more research is needed to fully understand its potential benefits and risks. It’s important to note that the GAPS diet is a highly restrictive and potentially difficult diet to follow, and it may not be appropriate for everyone. If you are considering this diet, it’s important to work with a healthcare provider or registered dietitian to ensure that you are meeting your nutritional needs and to monitor your health closely.
Potential Benefits
The GAPS diet is primarily designed to support gut health and address conditions related to gut dysbioses, such as digestive issues, autoimmune diseases, and neurological disorders. Some potential benefits of the GAPS diet may include:
- Improved digestion
The GAPS diet eliminates processed foods, refined sugars, and other potentially irritating foods that can contribute to digestive issues. Instead, it emphasizes nutrient-dense, easy-to-digest foods that can support gut healing and improve digestion. - Reduced inflammation
This diet encourages the consumption of anti-inflammatory foods, such as bone broth and fermented foods, which can help reduce inflammation in the gut and throughout the body. - Improved immune function
The gut is home to a large portion of the body’s immune system, and a healthy gut can help support overall immune function. By promoting gut healing and rebalancing gut bacteria, the GAPS diet may help improve immune function and reduce the risk of infections and illnesses. - Reduced symptoms of neurological disorders
There is some anecdotal evidence to suggest that the GAPS diet may be beneficial for certain neurological disorders, such as autism and ADHD. While more research is needed to fully understand the potential benefits of the GAPS diet for these conditions, some individuals have reported improvements in behavior, mood, and cognitive function after following the diet. - Weight loss
This diet is a low-carbohydrate, high-fat diet that may help support weight loss in some individuals. By eliminating processed foods and refined sugars, the diet can help reduce calorie intake and promote healthy eating habits.
It’s important to note that the potential benefits of the GAPS diet are largely based on anecdotal evidence and more research is needed to fully understand its effectiveness. It’s also a highly restrictive and potentially difficult diet to follow, and it may not be appropriate for everyone. If you are considering the GAPS diet, it’s important to work with a healthcare provider or registered dietitian to ensure that you are meeting your nutritional needs and to monitor your health closely.
Potential Downsides
The GAPS (Gut and Psychology Syndrome) diet is a dietary approach that aims to heal the gut and improve overall health by eliminating certain foods and incorporating others. While there are potential benefits to following the GAPS diet, there are also some potential downsides to consider:
- Limited food choices
This diet eliminates many common foods, such as grains, dairy, and processed foods. This can make it challenging to follow and limit your food choices. - Nutrient deficiencies
Eliminating certain food groups can also lead to nutrient deficiencies if you don’t carefully plan your meals. For example, removing dairy from your diet can lead to a lack of calcium, while removing grains can lead to a lack of fiber. - Social isolation
The GAPS diet can make it difficult to eat out or participate in social events that involve food. This can lead to social isolation and may make it harder to stick to the diet long-term. - Cost
Following this diet may be expensive as it emphasizes organic and grass-fed meats, which can be more costly than conventionally-raised meats. - Lack of scientific evidence
While there are anecdotal reports of people experiencing improvements in their health on the GAPS diet, there is limited scientific evidence to support its efficacy. It’s important to consult with a healthcare provider before starting any new diet, especially if you have a medical condition. - Risk of disordered eating
Some people may become overly fixated on following this diet and develop disordered eating behaviors, such as orthorexia (an obsession with eating only “pure” foods) or restrictive eating patterns.
Overall, while the GAPS diet may have potential benefits, it’s important to weigh the potential downsides before deciding whether to try it. It’s always best to speak with a healthcare provider or registered dietitian before making any significant changes to your diet.
How it Works
The GAPS (Gut and Psychology Syndrome) diet is a dietary approach that aims to heal the gut and improve overall health. The diet is based on the premise that a leaky gut, or increased intestinal permeability, is the root cause of many health issues.
Here’s how the GAPS diet works:
- Elimination of certain foods
The GAPS diet eliminates certain foods that are believed to contribute to leaky gut inflammation, such as grains, processed foods, and sugar. - Introduction of nutrient-dense foods
This diet emphasizes nutrient-dense foods that are easy to digest and provide the body with the building blocks it needs to repair the gut lining, such as bone broth, fermented foods, and organic meat. - Gradual reintroduction of certain foods
Once the gut has had time to heal, some foods may be slowly reintroduced to the diet. This is typically done in a specific order, starting with easily digestible foods and progressing to more complex ones. - Lifestyle changes
This diet also emphasizes lifestyle changes that promote gut health, such as stress management, getting enough sleep, and reducing exposure to toxins.
The goal of this diet is to reduce inflammation in the gut and promote the growth of healthy gut bacteria, which is believed to improve overall health and address a wide range of issues, from digestive problems to mental health issues. While there is limited scientific evidence to support the efficacy of the GAPS diet, some people report experiencing improvements in their health by following this approach.
How to Follow
If you are interested in following the GAPS (Gut and Psychology Syndrome) diet, it’s important to consult with a healthcare provider or registered dietitian to determine if it is appropriate for you. Here are the basic steps to follow the GAPS diet:
- Eliminate certain foods
The GAPS diet eliminates grains, processed foods, sugar, and other foods that are believed to contribute to leaky gut and inflammation. Instead, the diet emphasizes nutrient-dense foods that are easy to digest, such as bone broth, fermented foods, organic meat, and vegetables. - Incorporate gut-healing foods
This diet emphasizes foods that are believed to heal the gut lining and promote the growth of healthy gut bacteria, such as bone broth, fermented foods, and probiotics. - Gradually reintroduce foods
Once the gut has had time to heal, some foods may be slowly reintroduced to the diet. This is typically done in a specific order, starting with easily digestible foods and progressing to more complex ones. - Make lifestyle changes
This diet also emphasizes lifestyle changes that promote gut health, such as stress management, getting enough sleep, and reducing exposure to toxins.
It’s important to note that the GAPS diet can be challenging to follow, especially in the early stages when many foods are eliminated. It’s also important to work with a healthcare provider or registered dietitian to ensure that you are getting all of the necessary nutrients while following the diet.
Overall, if you are interested in the GAPS diet, it’s important to do your research, consult with a healthcare provider or registered dietitian, and make sure that it is appropriate for your individual health needs and goals.
Sample 3-day Menu
Here’s a sample 3-day menu for the GAPS (Gut and Psychology Syndrome) diet:
- Day 1
- Breakfast:
Scrambled eggs cooked in coconut oil
Steamed spinach
Homemade bone broth - Lunch:
Roasted chicken breast
Steamed broccoli
Homemade sauerkraut - Dinner:
The grass-fed beef burger patty
Zucchini noodles with garlic and olive oil
Homemade chicken broth
- Breakfast:
- Day 2
- Breakfast:
Homemade chicken soup with carrots, celery, and onion
Homemade bone broth - Lunch:
Grilled wild-caught salmon
Roasted asparagus
Homemade fermented carrots - Dinner:
Grass-fed beef stir-fry with broccoli, onions, and bell peppers
Homemade chicken broth
- Breakfast:
- Day 3
- Breakfast:
Homemade bone broth
Sliced avocado
Grilled chicken sausage - Lunch:
Roasted turkey breast
Steamed green beans
Homemade fermented beetroot - Dinner:
Grass-fed beef chili with homemade bone broth and diced tomatoes
Roasted Brussels sprouts
- Breakfast:
It’s important to note that this is just a sample menu, and it’s important to work with a healthcare provider or registered dietitian to develop an individualized meal plan that meets your specific needs and goals. Additionally, it’s important to ensure that you are getting all of the necessary nutrients while following the GAPS diet, and supplementation may be necessary.
Conclusion
While the GAPS diet has gained popularity in recent years, it is important to note that there is limited scientific evidence to support its efficacy. Additionally, the diet can be challenging to follow and may not be appropriate for everyone. Before deciding to try this diet, it is important to consult with a healthcare provider or registered dietitian to determine if it is appropriate for your individual health needs and goals. Overall, while the GAPS diet may have potential benefits, it is important to approach any dietary changes with caution and to prioritize a balanced and individualized approach to health and wellness.
