What is the GAPS Diet?

What is the GAPS Diet? Here is an overview of the GAPS Diet in an easy-to-understand way.

What is the GAPS diet?

The GAPS Nutritional Protocol aka the GAPS diet is the brainchild of Dr Natasha Campbell-McBride, a medical doctor with postgraduate degrees in Neurology and Human Nutrition. The protocol draws inspiration from the Specific Carbohydrate Diet and is outlined in her books Gut and Psychology Syndrome and Gut and Physiology Syndrome.

This protocol is much more than just a diet—it’s a holistic approach that focuses on traditional ways of eating with an emphasis on nutrient-dense foods that are nourishing and healing to the body, and lifestyle factors to help address the malfunction of the digestive system (leaky gut).

How does the GAPS Diet work?

The step-by-step process of the GAPS diet makes the gut healing process simpler by establishing the connection between the state of the digestive system and the health of the rest of the body (source). There is no quick fix to healing the gut and gaining good health but overtime the GAPS Diet can soothe the digestive system and nourish the body so that the systems can function the way they are supposed to function (source) by following a few basic rules:

• Stopping injury
• Eat healing foods
• Starve the bad bacteria that live in our gut
• Repopulate the gut with lots of good bacteria

Implementing the GAPS Diet

There are three parts to the GAPS diet: food, supplementation, and detoxification & lifestyle changes that need to be addressed to achieve desired results.

Food/ Diet

It focuses on nourishing foods and traditional cooking techniques; such as meat, eggs, fish, dairy, and probiotic foods; and eliminates foods for a time that irritate the gut leading to food allergies, intolerances, and unwanted symptoms. Dr Natasha explains “the reason for allergies and food intolerances is a so-called “leaky gut”, when the gut lining is damaged by abnormal micro flora. Foods do not get a chance to be digested properly before they get absorbed through the damaged wall and cause the immune system to react to them.” Gut and Psychology Syndrome, page 143.

Foods to avoid

• All grains
• Starchy vegetables
• Sugar, other commercial sweeteners
• Milk sugar (lactose)
• Starchy beans including soy
• All processed foods
• All food additives

Supplements

Dr Natasha emphasizes food as the first invention to healing the gut as “no pill in the world is going to come close to the effects of the diet” (Gut and Psychology Syndrome, page 243). However, some supplements may be beneficial alongside diet changes though this is very specific to the individual and it’s best to work with a GAPS practitioner for a tailored supplement plan.

Detoxification & lifestyle changes

A well-functioning detoxification system is essential to “clean out all the toxins produced as a result of normal body metabolism as well as toxins that enter the body from the outside” (Gut and Psychology Syndrome, page 299).

It’s the body’s built-in cleaner!

So, when the body is deficient in certain nutrients the detoxification system does not perform at an optimal level and this can lead to an overload of toxins in the body. This is why it is essential to support the body’s detox processes with activities such as enemas, baths, juicing, dry brushing, and movement/ sweating.

Next, we must also look at the environment around us, and the potential toxins that we are exposed to daily. This could be in the food we eat, the water we drink, the beauty and cleaning products we use, and the housing we live in. And, implement ways to eliminate and/or reduce exposure where possible.

Who is the GAPS diet for?

GAPS is for anyone of any age experiencing symptoms that limits your ability to thrive optimally, these may include:

Psychological

• anxiety
• mood alterations
• memory and cognitive problems
• behavioural and social problems
• sleep problems, psychotic symptoms
• panic attacks
• involuntary movements
• tics and fits
• obsessions
• compulsions
• eating problems

Physiological

• digestive problems (constipation, diarrhoea, bloating, reflux)
• allergies
• skin problems
• hormonal abnormalities
• infertility
• fatigue
• muscular weakness
• cramps and abnormal muscle tone
• pain & ache in bones
• joints and muscles
• neurological problems
• headaches
• frequent infections
• anaemia
• urinary problems

It is important to note that in GAPS people there is usually an overlap of psychological and physiological symptoms though one category of symptoms may present more prominently.

Everyone is bio-individual and GAPS provides a nutritional protocol framework that can be tailored to individual needs when one first understands what is going on in the body. The GAPS books and resources will give you an understanding of why you are developing health problems and the knowledge to find your way back to good health.

How to start? 5 tips to get you started!

1. Read the GAPS books – Gut and Psychology Syndrome and Gut and Physiology Syndrome by Dr Natasha Campbell-McBride
2. Master meat stock, learn how here
3. Decide your starting point, the Introduction Diet or Full GAPS Diet
4. Transition to the diet at your own pace while learning the cooking techniques
5. Get support from a GAPS Coach or join a GAPS Facebook Group

To learn more about the GAPS, please read Dr Natasha Campbell- McBride books, Gut and Psychology Syndrome and Gut and Physiology Syndrome.

GAPS and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride.