The GAPS diet, an acronym for Gut and Psychology Syndrome, is a therapeutic eating protocol developed by Dr. Natasha Campbell-McBride. It is a holistic approach intended to heal the gut lining, restore microbial balance, and improve overall health. The diet is broken into three main phases: the Introductory Diet (six stages), the Full GAPS Diet, and the Reintroduction Phase. The length of each phase varies widely depending on individual symptoms and gut healing progress.
The Introductory Diet: The Gut-Healing Phase
This phase is the most restrictive and is designed for deep gut healing, especially for those with severe digestive symptoms. The primary focus is on easily digestible, nutrient-dense foods like homemade meat stock and fermented juices. Progressing from one stage to the next depends on symptoms resolving, such as the disappearance of diarrhea or bloating.
Stage 1: Initial Gut Soothing
This stage is centered on easily digestible foods to calm inflammation. It consists of homemade meat or fish stock, boiled meat or fish, well-cooked non-fibrous vegetables in stock, fermented vegetable juices, and ginger or chamomile tea with a little honey. Probiotic foods are introduced very slowly, starting with small amounts.
Stage 2: Adding More Nourishment
Building upon the foods from Stage 1, new items are added to increase nutritional intake. These include raw organic egg yolks, stews and casseroles with meat and vegetables, and homemade ghee. Fermented foods are increased gradually, and fermented fish can also be introduced.
Stage 3: Gentle Expansion
This stage introduces more variety and healthy fats. Foods added are ripe avocado, GAPS-friendly pancakes made from nuts and squash, eggs scrambled with plenty of ghee or other animal fats, and sauerkraut or fermented vegetables themselves (not just the juice).
Stage 4: Introducing Roasted Foods and Oils
With the gut showing signs of healing, new cooking methods and fats are introduced. Allowed foods now include roasted and grilled meats (avoiding burnt parts), cold-pressed olive oil, freshly pressed carrot juice, and GAPS-compliant nut-flour bread. Juices should be introduced in small amounts and on an empty stomach.
Stage 5: Adding Cooked and Raw Vegetables
This stage focuses on adding more fiber and variety. It includes cooked apple puree, raw vegetables starting with soft parts of lettuce and peeled cucumber, and juices from other fruits like apple, pineapple, or mango (if tolerated). It is important to chew raw vegetables thoroughly.
Stage 6: Expanding Fruit and Baked Goods
The final introductory stage adds more raw fruits, honey, and some GAPS-legal baked goods. You can introduce raw, peeled apple first, and then other raw fruits. It is important to observe your body's tolerance with each new food addition.
The Full GAPS Diet: The Maintenance Phase
After successfully navigating the introductory stages, individuals transition to the full GAPS diet. This phase is designed to be followed for a significant period, typically 1.5 to 2 years, to allow for complete gut healing. The diet still restricts grains, sugar, starchy vegetables, and processed foods but allows for a wider array of nutrient-dense whole foods.
Key guidelines for this phase include consuming bone broth with every meal, prioritizing organic and grass-fed meats, incorporating plenty of fermented foods, and using healthy fats like animal fats, coconut oil, and olive oil.
The Reintroduction Phase
This final stage begins only after six consecutive months of normal digestion and bowel movements on the full GAPS diet. The process is slow and cautious, with new foods introduced one at a time over several days to monitor for any adverse reactions.
It is recommended to start with easy-to-digest foods like potatoes and fermented gluten-free grains. Even after completing the diet, most people continue to avoid highly processed foods and refined sugars for long-term health.
Comparison of GAPS Diet Phases
| Feature | Introductory Diet | Full GAPS Diet | Reintroduction Phase |
|---|---|---|---|
| Duration | Varies widely (weeks to months) | Typically 1.5 to 2 years | Varies based on reintroduction speed |
| Restrictiveness | Highly restrictive, especially in early stages | Less restrictive than introductory, but still grain-free and sugar-free | Least restrictive, gradually adding back foods |
| Key Foods | Meat stock, boiled meats, probiotic juices, cooked vegetables | All meats, fish, eggs, fermented foods, vegetables, nuts, fruits | New potatoes, fermented grains, starchy vegetables, legumes |
| Primary Goal | Deeply heal and soothe the inflamed gut lining | Maintain gut health and restore microbial balance | Identify food tolerances for long-term diet planning |
| Symptom State | Addresses severe digestive issues (diarrhea, bloating) | Stable digestion, no significant symptoms | Monitoring for any reappearance of symptoms |
Conclusion
The GAPS diet is a highly structured and restrictive, but potentially powerful, nutritional approach for those seeking to heal their digestive system and address associated health issues. By following its progressive stages—from the initial, gentle introduction of healing foods to the sustained, nutrient-dense full diet, and finally, the careful reintroduction of complex foods—the protocol aims to rebuild the gut's integrity. It is a long-term commitment that requires patience, consistency, and careful monitoring of individual reactions. Given the diet's restrictive nature and potential for nutritional deficiencies, it is strongly recommended to consult with a healthcare professional or Certified GAPS Practitioner before starting. Following this protocol is a journey toward better health, but it should be approached with caution and guidance. For more detailed guidance and recipes, Dr. Campbell-McBride's website offers extensive information on the GAPS protocol, and can be found at [https://www.gapsdiet.com/].
A note on the GAPS diet
It is crucial to consult with a healthcare professional or a registered dietitian before starting a highly restrictive diet like GAPS, especially if you have an underlying health condition. This will ensure it is appropriate for your individual needs and help you manage the risk of nutritional deficiencies.
