The Core Conflict: GAPS and Gut Healing vs. Cacao’s Potency
The Gut and Psychology Syndrome (GAPS) diet is a protocol designed to heal and seal a 'leaky gut' by eliminating hard-to-digest and inflammatory foods. During the initial stages, the focus is on highly digestible, nourishing foods like meat stock, boiled meats, and fermented foods to soothe the gut lining. Raw cacao and processed cocoa powder, while rich in nutrients, contain compounds that can be problematic for a compromised digestive system.
Why Cacao is Excluded Initially
- Digestive Irritants: Cacao contains compounds like caffeine and theobromine, which are stimulants that can cause irritation to a sensitive gut lining, especially in those with chronic diarrhea or IBS.
- High in Oxalates: Cacao is also high in oxalates, natural compounds found in many plants. For some individuals, particularly those with autoimmune issues or kidney stone problems, high oxalate intake can be detrimental and should be avoided or limited.
- Microbial Effects: Some research suggests that the polyphenols in cacao can influence gut bacteria, which on a fragile gut, needs to be carefully managed. Early stages of GAPS are about re-establishing beneficial bacteria with controlled fermentation, not introducing complex compounds that may disrupt this process.
Cacao vs. Cocoa: Understanding the Distinction on GAPS
It's crucial to differentiate between cacao and cocoa when considering the GAPS diet. While often used interchangeably, their processing methods result in different nutritional profiles and potential effects on the body.
The Importance of Processing
- Raw Cacao: Made from cold-pressed, unroasted cacao beans, raw cacao powder retains a higher concentration of beneficial nutrients, including flavonoids, antioxidants, and minerals like magnesium and iron. However, its raw state means it can be more stimulating and potentially irritating for some individuals.
- Processed Cocoa: Standard cocoa powder is made by roasting cacao beans at higher temperatures, which can degrade some of its nutrients, particularly the potent antioxidants. Dutch-processed cocoa is further treated with an alkaline solution, which significantly reduces its flavanol content and is not recommended on GAPS.
When a GAPS-follower considers reintroduction, the recommendation is to use pure, organic, unsweetened cacao powder, not a processed cocoa mix.
A Staged Approach: When is Cacao Allowed on GAPS?
The GAPS diet follows a strict, step-by-step reintroduction of foods based on a patient's individual healing progression. Tolerance is the key, and symptoms like diarrhea or bloating are signals to slow down or retreat.
GAPS Introduction Diet: Stages 1-6
During the six stages of the GAPS Introduction Diet, cacao is strictly prohibited. This phase is foundational, designed to calm the gut, reduce inflammation, and re-establish a healthy gut lining with easily digestible foods. Introducing a potential irritant like cacao at this point would be counterproductive and could set back the healing process. Foods in these stages include meat stock, boiled vegetables, fermented foods, and gradually, eggs and ghee.
Full GAPS Diet: When Reintroduction Is Possible
After completing all six introductory stages and achieving consistent, normal digestion for a period (ideally several months), a patient can transition to the Full GAPS Diet. It is only at this stage, after substantial healing has occurred, that cautious reintroduction of cacao can be considered.
How to Cautiously Reintroduce Cacao on the Full GAPS Diet
Following the reintroduction protocol is critical to prevent a flare-up of symptoms. Dr. Natasha Campbell-McBride advises that once digestive symptoms have disappeared, pure organic cacao powder can be tried occasionally.
Here is a suggested protocol:
- Preparation: Purchase a high-quality, pure, and organic cacao powder. Ensure it is not mixed with any additives or sweeteners.
- Start Small: Begin by adding a very small amount—perhaps 1/4 teaspoon—to a safe, GAPS-legal food. A good option is to mix it into a small portion of homemade, 24-hour fermented sour cream or a legal fat bomb made with honey and coconut oil.
- Monitor Closely: For 3-5 days after the first exposure, carefully observe your body for any signs of reaction. This includes changes in stool consistency, bloating, gas, stomach pain, or other symptoms.
- Increase Gradually: If no negative reaction occurs after several days, you can slowly increase the amount of cacao. Take your time with this process to ensure your body continues to tolerate it well.
- Expand Usage: If tolerance is confirmed, you can begin using pure cacao in other recipes, such as homemade ice cream or other legal baked goods.
Comparing Cacao and Cocoa on the GAPS Spectrum
| Feature | Raw Cacao Powder | Processed Cocoa Powder |
|---|---|---|
| Processing | Minimally processed (fermented, dried, unroasted) | Heavily processed (fermented, roasted) |
| Nutrient Content | Higher in antioxidants, flavanols, and minerals | Lower in antioxidants due to heat processing |
| GAPS Intro Suitability | Not allowed in any stage | Not allowed in any stage |
| Full GAPS Reintroduction | Preferred option due to higher nutrient density | Not recommended; may contain additives or be Dutch-processed |
| Potential Irritants | Contains caffeine, theobromine, oxalates | Less stimulating due to processing, but still a potential irritant |
Conclusion: Listen to Your Body on the Healing Journey
For those on the GAPS diet, the question of whether cacao is allowed has a clear but nuanced answer. It is definitively off-limits during the initial, restrictive introductory phases to avoid irritating a healing gut. Only on the Full GAPS diet, after months of healing and a consistent absence of digestive symptoms, should pure, organic cacao powder be considered for reintroduction. The reintroduction must be slow and careful, with close attention paid to any adverse reactions. The GAPS journey is highly individual, and respecting your body's tolerance is the most crucial part of the healing process.
For more information on the GAPS diet stages, you can review this PDF resource on the protocol: GAPS Stages and Foods | PDF | Soup | Ginger - Scribd.
Frequently Asked Questions
Can I have cacao on the GAPS intro diet? No, cacao is strictly prohibited during all six stages of the GAPS Introduction Diet.
When can I introduce cacao on the GAPS diet? Cacao can be cautiously introduced on the Full GAPS diet, but only after completing the Introductory stages and experiencing no digestive symptoms for a significant period.
What form of cacao should I use on the GAPS diet? If you choose to reintroduce cacao, it should be a pure, organic, and unsweetened powder. Avoid highly processed cocoa mixes and commercial chocolate.
Why is cacao restricted on GAPS if it has health benefits? While nutrient-rich, cacao contains stimulating compounds like caffeine and theobromine that can irritate a sensitive gut. The goal of GAPS is to first heal the gut lining before introducing potential irritants.
Is cocoa powder the same as cacao for GAPS? No. The terms are often confused, but cacao is less processed and richer in nutrients. Regardless, both are restricted until the Full GAPS diet and should be introduced with caution.
How should I reintroduce cacao safely? Start with a very small amount (e.g., 1/4 teaspoon) mixed into a tolerated GAPS-legal food like a fat bomb or fermented sour cream. Observe for a few days for any negative reactions before increasing the amount.
What if I have a negative reaction when reintroducing cacao? If you experience any digestive discomfort or other negative symptoms, stop consuming cacao immediately. You may need to wait longer for your gut to heal before trying again, or it may indicate a permanent intolerance.
Does GAPS allow any chocolate products? No. Commercial chocolate is full of sugar, additives, and dairy, all of which are prohibited on the GAPS diet.
Key Takeaways
- Early GAPS Prohibition: Cacao is strictly prohibited during the GAPS Introduction Diet to avoid irritating a healing gut.
- Full GAPS Reintroduction: It can only be considered for cautious reintroduction on the Full GAPS Diet, after significant healing has occurred.
- Use Pure, Organic Cacao: When reintroducing, use high-quality, pure, organic cacao powder, as it is less processed than standard cocoa.
- Start Slow and Monitor: Begin with a tiny amount mixed with other legal foods and carefully observe your body for any negative reactions.
- Individual Tolerance is Key: Because the GAPS journey is highly individual, listening to your body and respecting its signals is the most important rule.
