The GAPS Diet: How To Balance Your Gut and Mind For Harmonious Health

Origins and Principles of the GAPS Diet

Created by Dr Natasha Campbell-McBride in the early 2000s, the Gut and Psychology Syndrome Diet (GAPS) diet came to life to tackle a range of autoimmune and neurological conditions like autism, ADHD, depression, and IBS. Dr. Campbell-McBride saw the connection between these issues and imbalances in people's gut microbiome and developed a dietary intervention to help.

At its core, the GAPS diet is designed to heal and maintain a healthy gut lining, thereby preventing toxins from entering the bloodstream and triggering immune responses. The idea with this dietary approach is that these neurological and behavioural (neurodivergent) disorders could be caused by inflammatory substances, leading to intestinal permeability or what is commonly known as a 'leaky gut'.

By removing these various inflammatory foods and substances, the gut lining has a chance to heal, which should, therefore, improve or eliminate these conditions. Equally, this diet places a considerable emphasis on nutrient-dense foods that are easily digestible, anti-inflammatory, and beneficial to gut flora, all of which help to promote better health.

The Details of Digestion

Understanding what happens in the intestinal tract can help explain why the GAPS diet is useful in healing the gut, improving brain function and boosting overall health.

The digestive system develops throughout childhood and continues to mature and strengthen with age. The intestinal lining comprises a mucous layer and a semi-permeable membrane that acts both as a protective barrier and a site for nutrient and water absorption. This is where vitamins, minerals and other small substances are transferred from the digestive tract into the bloodstream.

If this protective layer is damaged, the intestinal membrane becomes more permeable, and the junctions between each cell wall become more prominent. This increases the risk of undigested foods, harmful chemicals, and other potential pathogens getting into the bloodstream, causing inflammation and general havoc in the body. In the medical literature, this is known as intestinal permeability or, colloquially, 'leaky gut' syndrome.

3 Phases of the GAPS Diet

The GAPS diet has three phases:

1. The Introduction Phase
2. The Full GAPS Diet
3. The Reintroduction Phase

Let's look at these three phases in greater detail below:

The Introduction Phase 

This initial phase of the GAPS diet includes six steps and aims to radically repair the gut lining before the full GAPS diet phase begins. The following functional foods that help achieve this include:

• Bone broths
• Meat stocks
• Soups
• Fermented foods

Participants can stay in each phase from a few days to six weeks. Ideally, waiting until all the serious digestive symptoms have subsided will be a cue to continue to the next steps.

The six steps in the introduction phase include:

1. Homemade stocks and broths, dairy (if tolerated), vegetable-based fermented foods and ginger tea.
2. Add in raw organic egg yolks, stews, nourishing casseroles, homemade yoghurt and kefir, sauerkraut juice and ghee.
3. Continue and add ripe avocado, whole eggs, sauerkraut and pickled vegetables if desired.
4. Add in roasted meat, cold-pressed olive oil, fresh juice, and long-fermented breads such as sourdough, activated nuts or seeds.
5. Then, add cooked apples and raw vegetables if desired.
6. Finally, introduce peeled raw apples, other raw fruit and honey.

The Full GAPS Diet

Once the introduction phase has been completed, the full GAPS diet can commence. This phase introduces more foods designed to heal the gut lining and is recommended as a longer-term intervention for up to two years. Here, around 85% of the foods you enjoy should be from meat, eggs, fish, broth, fermented foods and vegetables.

The Reintroduction Phase

If six months have passed without any disruptive digestive symptoms, you're ready to begin the reintroduction phase. Gradually, you can add other foods back into your diet, one item at a time and monitor for symptoms.

Foods of the GAPS Diet

Following the GAPS diet requires dedication and preparation. It can feel daunting at first, and it can also sometimes take a while to yield lasting results. However, if addressing neurological conditions and brain health is the goal, pursuing the GAPS diet protocol is worth it.

For a more comprehensive list of permitted foods, check out the GAPS diet website. To get started, here's a general guide to what you can and can't eat while on the GAPS journey.

Foods to Embrace on the GAPS Diet

• Eggs
• Fish
• Fresh (not canned) vegetables
• Fruit
• Garlic
• Meat
• Nuts
• Olive oil
• Seeds
• Shellfish
• Stock

Foods to Avoid on the GAPS Diet

• Artificial sweeteners
• Coffee
• Corn
• Cottage cheese
• Dairy Milk
• Grains
• Oats
• Parsnips
• Potatoes
• Processed and canned foods
• Rice
• Soy and soy products
• Sugar

Final Thoughts on the GAPS Diet Protocol

Including whole, natural foods and fermented products gives the GAPS diet a healthy advantage as far as interventions are concerned. A recent article published in the journal Molecules outlined the different elements that help restore the integrity of the intestinal cell wall and, therefore, improve ‘leaky gut’ symptoms. Specifically, fermentable fruit and vegetable fibres, probiotics, plant polyphenols, and glutamine are essential in healing the gut lining. These compounds and foods are core components of the GAPS diet protocol.

There needs to be more clinically relevant data showing improvements in neurodivergent and behavioural conditions following the GAPS diet. Truthfully, this diet can be fairly restrictive and requires a lot of planning and preparation. Nonetheless, anecdotally, it appears to yield positive benefits to those who try it. The GAPS diet also highlights the importance of the intricate connection between the diet, gut health and brain health.

Any diet rich in whole fruits and vegetables, nuts and seeds, and healthy fats is a great foundation for optimal gut health as well as microbiome function. Longer-term dietary approaches like the Mediterranean Diet, Flexitarian Diet and even the Nordic Diet could also be considered to support overall health.

If you or your child is navigating chronic health or behavioural issues, the GAPS diet offers a path to explore. However, like any dietary change, it should be approached thoughtfully, considering one's unique health circumstances and under the guidance of a qualified nutritionist.

A GAPS Diet-Friendly Breakfast, Lunch and Dinner

If you're just starting the GAPS diet, this delicious meal plan will get the ball rolling. Each recipe contains simple, whole ingredients with anti-inflammatory and gut-healing properties - perfect for you and your microbiome!