The Gut and Psychology Syndrome (GAPS) diet is a healing diet that aims to restore gut health and improve overall physical and mental health. The GAPS diet is designed to eliminate foods that are difficult to digest and cause inflammation, and replace them with nutrient-dense foods that promote healing and reduce inflammation in the gut. In this beginner’s guide to the GAPS diet, we’ll explore the basics of the diet, its key components, potential health benefits, scientific evidence, tips for success, risks and precautions, and a conclusion on whether the GAPS diet is a good choice for improving gut health and overall health.
Table of Contents
Overview
What Is the GAPS Diet?
The GAPS diet is a therapeutic diet designed to heal the gut, improve digestion, and promote overall health. The diet is based on the principle that many health problems, from digestive disorders to mental health issues, are linked to an unhealthy gut. By removing foods that are difficult to digest and cause inflammation, and replacing them with nutrient-dense foods that promote healing, the GAPS diet aims to restore gut health and improve overall physical and mental health.
Who created the GAPS Diet?
The GAPS diet was created by Dr. Natasha Campbell-McBride, a medical doctor with a postgraduate degree in neurology. Dr. Campbell-McBride developed the GAPS diet based on her experience treating patients with a wide range of health problems, including digestive disorders, mental health issues, and autoimmune diseases. The GAPS diet is based on the principles of the Specific Carbohydrate Diet (SCD) and the traditional foods diet.
What Are the Basic Principles of The GAPS Diet?
The basic principles of the GAPS diet include:
- Eliminating processed foods, sugar, and grains
- Eliminating foods that are difficult to digest, including beans, legumes, and most dairy products
- Increasing intake of nutrient-dense foods, including organ meats, bone broth, fermented foods, and vegetables
- Supplementing with probiotics and other supplements to support gut health
Key Components
What Are the Key Components of The GAPS Diet?
The key components of the GAPS diet include:
- Eliminating processed foods
- Eliminating sugar and grains
- Eliminating foods that are difficult to digest, including beans, legumes, and most dairy products
- Increasing intake of nutrient-dense foods, including organ meats, bone broth, fermented foods, and vegetables
- Supplementing with probiotics and other supplements to support gut health
What Foods Are Allowed and Not Allowed on The GAPS Diet?
The GAPS diet allows the following foods:
- Organic meats, including beef, lamb, pork, and poultry
- Organic fish and seafood
- Organic vegetables, including leafy greens, root vegetables, and cruciferous vegetables
- Organic fruits, including apples, pears, and berries
- Nuts and seeds, in moderation
- Healthy fats, including coconut oil, olive oil, and animal fats
- Bone broth and homemade soups
The GAPS diet does not allow the following foods:
- Processed foods
- Sugar and sweeteners, including honey and maple syrup
- Grains, including wheat, corn, oats, and rice
- Beans and legumes, including soy and peanuts
- Most dairy products, including milk, cheese, and yogurt
- Processed meats, including hot dogs and deli meats
- Artificial additives and preservatives
What Supplements Are Recommended on The GAPS Diet?
The GAPS diet recommends the following supplements to support gut health:
- Probiotics
- Omega-3 fatty acids
- Minerals, including zinc, magnesium, and selenium
- Vitamins, including vitamin D and vitamin K
- Digestive enzymes
- Herbs, including ginger and licorice root
Health Benefits
What Are the Potential Health Benefits of The GAPS Diet?
The GAPS diet has been associated with the following potential health benefits:
- Improved gut health
- Reduced inflammation
- Improved digestion and nutrient absorption
- Improved immune function
- Reduced symptoms of digestive disorders, including bloating, gas, and diarrhea
- Reduced symptoms of mental health issues, including anxiety and depression
- Reduced symptoms of autoimmune diseases, including rheumatoid arthritis and Crohn’s disease
ALSO READ
How Does the Gaps Diet Impact Gut Health?
The GAPS diet aims to restore gut health by eliminating foods that are difficult to digest and cause inflammation, and replacing them with nutrient-dense foods that promote healing. The diet also includes supplements that support gut health, including probiotics and digestive enzymes. By improving gut health, the GAPS diet may reduce inflammation, improve nutrient absorption, and improve overall physical and mental health.
What other conditions may be improved with the GAPS diet?
The GAPS diet has been associated with improvements in a wide range of health conditions, including:
- Autism
- ADD/ADHD
- Dyslexia
- Dyspraxia
- Sensory Processing Disorder
- Eczema and other skin conditions
- Asthma and allergies
- Migraines
- Chronic fatigue syndrome
- Fibromyalgia
- Multiple sclerosis
- Rheumatoid arthritis
- Crohn’s disease and ulcerative colitis
- Schizophrenia and other mental health issues
- Anxiety and depression
- Eating disorders
- Obesity and weight management
Scientific Evidence
What does the current scientific evidence say about the GAPS diet?
While there is limited scientific evidence on the GAPS diet specifically, research has shown that a diet that is similar to the GAPS diet, such as the Specific Carbohydrate Diet (SCD), may improve symptoms of digestive disorders such as Crohn’s disease and ulcerative colitis. Research has also shown that a diet that is high in nutrient-dense foods and low in processed foods may improve overall health and reduce the risk of chronic diseases.
Have any studies been conducted on the GAPS diet?
While there have been few studies specifically on the GAPS diet, research has shown that a diet that is similar to the GAPS diet, such as the Specific Carbohydrate Diet (SCD), may improve symptoms of digestive disorders such as Crohn’s disease and ulcerative colitis. More research is needed to explore the potential health benefits of the GAPS diet specifically.
What are the limitations of the current research on the GAPS diet?
One of the limitations of the current research on the GAPS diet is the lack of large-scale, randomized controlled trials. Most of the research on the GAPS diet is based on anecdotal evidence or small-scale case studies. More research is needed to fully understand the potential health benefits and risks of the GAPS diet.
Tips for Success
How can someone successfully follow the GAPS diet?
Here are some tips for successfully following the GAPS diet:
- Start with the Introductory Diet to ease into the diet and avoid digestive issues
- Prepare meals in advance to make sure you have plenty of nutrient-dense foods on hand
- Listen to your body and adjust the diet as needed
- Work with a healthcare practitioner who is familiar with the GAPS diet to ensure that you are getting the nutrients your body needs
Are there any challenges to following the GAPS diet?
One of the biggest challenges of following the GAPS diet is the elimination of many foods that are commonly consumed in a Western diet, including processed foods, sugar, and grains. This can make it difficult to eat out or socialize with others who are not following the diet. The diet also requires a significant amount of preparation and cooking, which can be time-consuming.
How can someone transition off of the GAPS diet?
The GAPS diet is designed to be a therapeutic diet that is followed for a specific period of time to heal the gut. Once gut health has been restored, individuals can slowly reintroduce other foods to their diet, while continuing to focus on nutrient-dense foods and avoiding processed foods, sugar, and grains.
ALSO READ
Risks and Precautions
Are there any risks associated with the GAPS diet?
While the GAPS diet is generally considered safe, there are some risks associated with the diet. The elimination of many foods can lead to nutrient deficiencies if the diet is not properly planned. Additionally, some people may experience digestive issues when first starting the diet.
Who should not follow the GAPS diet?
The GAPS diet is not recommended for individuals with severe health conditions or those who are pregnant or breastfeeding. Additionally, individuals with a history of eating disorders may find the elimination of many foods in the GAPS diet triggering.
What precautions should be taken when following the GAPS diet?
Individuals should work with a healthcare practitioner who is familiar with the GAPS diet to ensure that they are getting the nutrients their body needs. Additionally, individuals should monitor their nutrient intake and adjust the diet as needed to prevent nutrient deficiencies.
Conclusion
Is the GAPS diet a good choice for improving gut health and overall health?
The GAPS diet may be a good choice for individuals who are looking to improve gut health and overall health. The diet is designed to eliminate foods that are difficult to digest and cause inflammation, and replace them with nutrient-dense foods that promote healing. While there is limited scientific evidence on the GAPS diet specifically, research has shown that a similar diet, such as the Specific Carbohydrate Diet (SCD), may improve symptoms of digestive disorders. The GAPS diet has also been associated with improvements in a wide range of health conditions, from mental health issues to autoimmune diseases.
What are some potential drawbacks to the GAPS diet?
One potential drawback of the GAPS diet is the elimination of many foods that are commonly consumed in a Western diet, including processed foods, sugar, and grains. This can make it difficult to eat out or socialize with others who are not following the diet. Additionally, some people may experience digestive issues when first starting the diet.
How does the GAPS diet compare to other diets for improving gut health?
The GAPS diet is one of several diets that are designed to improve gut health. Other diets that may improve gut health include the Specific Carbohydrate Diet (SCD), the Low FODMAP diet, and the Paleo diet. Each of these diets has its own unique approach to improving gut health and may be more or less effective for different individuals.
RELATED ARTICLES: