Understanding GAPS and Dairy
Developed by Dr. Natasha Campbell-McBride, the GAPS (Gut and Psychology Syndrome) diet is a nutritional protocol designed to heal and seal the gut lining. It is based on the idea that many chronic health issues are linked to a compromised gut ecosystem. The diet removes hard-to-digest foods and replaces them with nutrient-dense options like broths and fermented foods to promote gut repair. For dairy, the protocol is highly specific, emphasizing fermentation to reduce lactose and break down difficult-to-digest proteins. This means many commercially produced cheeses are off-limits, while specific homemade or traditionally made hard cheeses can be tolerated.
The Importance of Fermentation for GAPS
Fermentation is a critical process for dairy on the GAPS diet. The bacteria involved consume lactose, the sugar found in milk, which is often difficult for individuals with compromised guts to digest. Additionally, fermentation begins the process of breaking down milk proteins like casein, making them more manageable for the body. This is why homemade, 24-hour fermented yogurt and kefir are introduced before cheese. When it comes to cheese, the aging and fermentation process determines its suitability for the diet.
The GAPS Dairy Introduction Structure
Dairy is typically one of the last food groups to be reintroduced on the GAPS protocol, following a specific structure. This is especially true for the most severe cases of digestive issues. The process is slow and methodical, starting with the simplest forms and progressing based on tolerance. Cheese should not be introduced until homemade fermented dairy like yogurt and kefir are well tolerated.
Here is a general progression for dairy introduction on GAPS:
- Ghee: Pure milk fat, contains virtually no lactose or casein, and is often tolerated in Stage 2 of the Introduction Diet.
- Cultured Butter: Introduce after ghee is tolerated. It contains a small amount of milk protein but is still primarily fat.
- Homemade Fermented Yogurt/Kefir: Prepared from raw, organic milk and fermented for at least 24 hours to reduce lactose and break down proteins.
- Hard, Aged Cheeses: These are the first cheeses to be introduced, and only after the above dairy products have been tolerated for some time. Small amounts of organic aged cheddar or Swiss cheese are often recommended initially.
Raw vs. Pasteurized Cheeses
When choosing cheese for the GAPS diet, the source of milk is as important as the fermentation. Dr. Natasha Campbell-McBride emphasizes using raw, organic milk whenever possible.
Why Raw Milk is Preferred
Raw milk contains natural enzymes that assist in digestion, unlike pasteurized milk, where these enzymes have been destroyed by heat. The beneficial bacteria in raw milk can also contribute to a healthier gut flora. However, raw milk cheese can pose a higher risk of pathogens if not produced in a sanitary environment. Therefore, sourcing from reputable, high-quality producers is crucial.
The Safety of Pasteurized Cheese on GAPS
For some, raw milk dairy is not an option due to availability or health concerns. While pasteurized dairy is generally discouraged, aged, hard cheeses are often tolerated because the fermentation process has already done the heavy lifting of breaking down the problematic compounds. It is still essential to choose organic, plain varieties without unnecessary additives.
GAPS-Friendly Cheeses on the Full Diet
Once on the Full GAPS diet and after successfully introducing homemade yogurt and kefir, certain cheeses can be added. The key is to start with small amounts of hard, aged cheeses and monitor for any negative reactions.
Allowed Cheeses on Full GAPS:
- Aged Cheddar: Hard and aged, with most lactose converted during the aging process.
- Swiss Cheese: Hard and aged, generally well-tolerated.
- Asiago: Hard cheese, suitable for many.
- Blue Cheese (e.g., Roquefort, Gorgonzola): Aged cheeses where molds contribute to the fermentation process. Introduce cautiously.
- Colby: A semi-hard cheese, often tolerated.
- Monterey Jack: Another semi-hard option.
- Parmesan: A very hard, aged cheese with minimal lactose.
- Dry Curd Cottage Cheese: An uncreamed option that is often a good entry point.
Forbidden Cheeses on GAPS:
- Processed cheese spreads
- Chevre (fresh goat cheese)
- Cream Cheese
- Feta
- Gjetost
- Gruyere
- Mozzarella
- Neufchatel
- Primost
- Ricotta
Hard vs. Soft Cheese Comparison on GAPS
| Feature | Hard Cheeses (e.g., Aged Cheddar, Swiss) | Soft Cheeses (e.g., Brie, Feta) |
|---|---|---|
| Lactose Content | Very low to non-existent due to extensive fermentation and aging. | Higher lactose content, not broken down sufficiently. |
| Casein Breakdown | More extensively broken down by enzymes during aging, making it more digestible. | Minimal casein breakdown, making it more difficult to digest. |
| Aging Time | Longer aging periods (often several months or years). | Shorter aging times, sometimes consumed fresh. |
| GAPS Status | Permitted on the Full GAPS diet after other dairy is tolerated. | Forbidden on all stages of the GAPS diet. |
| Probiotic Potential | Can contain beneficial bacteria, especially if raw milk is used. | Less probiotic value; potential for promoting unwanted bacterial growth. |
Conclusion: Navigating Cheese on Your GAPS Journey
For those following the GAPS protocol, cheese is not off the table entirely, but its place is specific and must be approached with caution. The journey involves first healing the gut with broths and homemade fermented dairy before moving on to hard, aged cheeses, which have significantly less lactose and more broken-down proteins. Opting for raw, organic versions from high-quality sources is the ideal, but even with pasteurized hard cheeses, the fermentation process makes them more suitable than soft, fresh alternatives. A gradual, mindful reintroduction, monitoring your body's response at every step, is the most successful path to enjoying cheese on a healing gut. Remember to prioritize homemade fermented dairy first, and only introduce cheese once it is clear that your digestive system can handle it without a negative reaction. For more information on dairy introduction, consult the resources on the official GAPS diet websites.
