The Gut and Psychology Syndrome (GAPS) diet is a restrictive elimination diet designed to heal and seal the gut lining, reduce inflammation, and restore a healthy balance of gut flora. It’s often used to address conditions affecting the brain, such as autism, ADHD, depression, and dyslexia, which are believed to be linked to gut health. The GAPS diet is a journey, not a quick fix, and understanding the specific foods allowed at each stage is crucial for success. This guide provides a comprehensive overview of the foods permitted on the GAPS diet.
Understanding the GAPS Diet Structure
The GAPS diet isn’t a one-size-fits-all approach. It’s divided into two main phases: the Introduction Diet and the Full GAPS Diet. The Introduction Diet is further broken down into six stages, each progressively introducing new foods. This gradual approach allows the gut to heal gently and reduces the risk of overwhelming a compromised digestive system. The Full GAPS Diet follows the Introduction Diet and focuses on maintaining gut health while continuing to expand the range of foods.
The Introduction Diet: A Step-by-Step Healing Process
The Introduction Diet is the most restrictive phase and is designed to address the most severe cases of gut dysbiosis. It’s crucial to follow the stages in order, introducing foods slowly and carefully. Observe your body’s reactions to each new food. Any adverse symptoms, such as digestive upset, skin rashes, or mood changes, indicate that the food should be avoided for a later stage.
Stage 1: The Foundation of Healing
Stage 1 focuses on easily digestible foods that provide essential nutrients without burdening the gut. The mainstays of this stage are homemade meat stock, well-cooked meat and fish, homemade vegetable soups, and probiotic foods. Homemade meat stock is the cornerstone of Stage 1. It’s rich in collagen, gelatin, and minerals, which are essential for healing the gut lining. Only the broth is consumed initially, strained to remove any solids.
Well-cooked meat and fish are introduced gradually. Start with small portions of easily digestible meats like chicken or ground beef. Fish should be cooked until very tender. Homemade vegetable soups are another key component. Vegetables should be peeled, seeded, and well-cooked to make them easier to digest. Suitable vegetables include carrots, squash, zucchini, and broccoli.
Probiotic foods, such as homemade whey or vegetable juice fermented for at least 2 days, are introduced slowly. Start with a small amount and gradually increase the quantity as tolerated. Probiotics help repopulate the gut with beneficial bacteria.
Stage 2: Expanding the Palate
Once you’ve tolerated Stage 1 foods for a few days, you can move on to Stage 2. This stage introduces raw organic egg yolks, more cooked vegetables, and fermented fish. Raw organic egg yolks are a good source of nutrients and enzymes. They should be introduced slowly, starting with a small amount mixed into soup. Cooked vegetables can be expanded to include a wider variety. Continue to peel and seed vegetables as needed to improve digestibility.
Fermented fish, such as salmon or tuna, provides a source of probiotics and essential fatty acids. It should be introduced slowly and in small amounts. Ghee can be introduced in this stage, as it’s butter with the milk solids removed, making it easier to digest for those with lactose intolerance. Adding ghee to soups and cooked vegetables can improve their flavor and nutritional value.
Stage 3: Introducing Softer Foods
Stage 3 allows for the introduction of avocado, fermented vegetables (sauerkraut, kimchi, etc.), and nut butters. Avocado is a good source of healthy fats and fiber. It should be ripe and mashed for easy digestion. Fermented vegetables provide a source of probiotics and enzymes. Start with small amounts and gradually increase the quantity as tolerated.
Nut butters, such as almond butter or cashew butter, can be introduced in small amounts. Make sure the nut butter is made from raw nuts and contains no added sugar or additives. Scrambled eggs made with ghee or coconut oil are also allowed.
Stage 4: Adding Roasted Meats and Baked Goods
Stage 4 introduces roasted meats, pressed apple and carrot juice, and GAPS-friendly baked goods. Roasted meats are easier to digest than fried meats. Make sure the meat is cooked thoroughly. Pressed apple and carrot juice provides a source of vitamins and minerals. Dilute the juice with water to reduce its sugar content.
GAPS-friendly baked goods can be made using nut flours, eggs, and honey. These can provide a treat while still adhering to the GAPS diet principles. Introduce these baked goods slowly and in small amounts.
Stage 5: Introducing Cooked Apple and More Vegetables
Stage 5 expands the vegetable intake and introduces cooked apple. Cooked apple, such as applesauce, is easier to digest than raw apple. Introduce it slowly and in small amounts. You can also add more raw vegetables, such as lettuce and peeled cucumber.
Stage 6: The Final Stage of Introduction
Stage 6 is the final stage of the Introduction Diet and introduces raw fruit, such as apple, and honey. Introduce raw fruit slowly and in small amounts. Honey can be used as a sweetener in moderation. Once you have successfully completed all six stages, you can move on to the Full GAPS Diet.
The Full GAPS Diet: Maintaining Gut Health
The Full GAPS Diet is less restrictive than the Introduction Diet, but it still emphasizes nutrient-dense, easily digestible foods. The focus is on continuing to heal the gut lining and maintain a healthy balance of gut flora.
Foods Allowed on the Full GAPS Diet
The Full GAPS Diet allows for a wide variety of foods, including meats, fish, vegetables, fruits, nuts, seeds, and fermented foods. However, certain foods are still restricted.
Meat and Poultry
All types of meat and poultry are allowed on the Full GAPS Diet, including beef, lamb, pork, chicken, turkey, and duck. Choose organic, grass-fed, and pasture-raised options whenever possible. Organ meats, such as liver and kidney, are particularly nutritious and should be included in the diet regularly. Prepare meats by baking, roasting, grilling, or stewing. Avoid frying meats, as this can make them harder to digest.
Fish and Seafood
All types of fish and seafood are allowed on the Full GAPS Diet, including salmon, tuna, cod, shrimp, crab, and lobster. Choose wild-caught options whenever possible. Fish is a good source of omega-3 fatty acids, which are essential for brain health. Prepare fish by baking, grilling, or steaming. Avoid frying fish.
Vegetables
A wide variety of vegetables are allowed on the Full GAPS Diet, including leafy greens, root vegetables, cruciferous vegetables, and nightshade vegetables. Focus on non-starchy vegetables, such as spinach, kale, carrots, beets, broccoli, cauliflower, and tomatoes. Starchy vegetables, such as potatoes and sweet potatoes, should be consumed in moderation. Cook vegetables by steaming, roasting, or boiling. Raw vegetables are also allowed, but they may be harder to digest for some people.
Fruits
Most fruits are allowed on the Full GAPS Diet, including berries, apples, pears, peaches, and plums. Choose organic fruits whenever possible. Fruit should be consumed in moderation, as it contains sugar. Avoid fruit juices, as they are high in sugar and low in fiber.
Nuts and Seeds
Nuts and seeds are allowed on the Full GAPS Diet in moderation. Choose raw, unsalted nuts and seeds. Soak nuts and seeds before consuming them to improve digestibility. Suitable nuts and seeds include almonds, cashews, walnuts, sunflower seeds, and pumpkin seeds.
Dairy Products
Dairy products are allowed on the Full GAPS Diet, but only if they are raw or fermented. Raw dairy products, such as raw milk, raw cheese, and raw yogurt, are easier to digest than pasteurized dairy products. Fermented dairy products, such as yogurt and kefir, are a good source of probiotics. If you are sensitive to dairy, you may need to avoid it altogether.
Eggs
Eggs are allowed on the Full GAPS Diet. Choose organic, pasture-raised eggs whenever possible. Eggs are a good source of protein and nutrients. They can be prepared in a variety of ways, such as scrambled, fried, or boiled.
Fats and Oils
Healthy fats and oils are essential for the GAPS Diet. Choose fats and oils such as coconut oil, olive oil, avocado oil, ghee, and tallow. Avoid processed vegetable oils, such as canola oil, soybean oil, and corn oil.
Sweeteners
The only sweeteners allowed on the GAPS Diet are honey and fruit. Use honey sparingly, as it is still a sugar. Avoid artificial sweeteners and refined sugars.
Other Allowed Foods
Other foods allowed on the Full GAPS Diet include herbs, spices, and bone broth. Use herbs and spices liberally to add flavor to your meals. Bone broth is a nutrient-rich food that is beneficial for gut health.
Foods to Avoid on the GAPS Diet
The GAPS Diet requires avoiding certain food groups, most notably processed foods, grains, and refined sugars.
Processed Foods
All processed foods are strictly prohibited on the GAPS Diet. This includes canned goods, packaged snacks, and fast food. These foods are often high in sugar, unhealthy fats, and artificial ingredients, which can damage the gut lining and disrupt the balance of gut flora. Focus on whole, unprocessed foods.
Grains
All grains are prohibited on the GAPS Diet, including wheat, rice, corn, oats, and barley. Grains contain phytates and lectins, which can interfere with nutrient absorption and irritate the gut lining. They are also often high in carbohydrates, which can feed pathogenic bacteria in the gut.
Refined Sugars
Refined sugars, such as white sugar, brown sugar, and high fructose corn syrup, are prohibited on the GAPS Diet. Refined sugars can feed pathogenic bacteria in the gut and contribute to inflammation.
Soy Products
Most soy products are prohibited on the GAPS Diet. Soy contains phytates and lectins, which can interfere with nutrient absorption and irritate the gut lining. Fermented soy products, such as miso and tempeh, may be allowed in small amounts for some individuals.
Processed Vegetable Oils
Processed vegetable oils, such as canola oil, soybean oil, and corn oil, are prohibited on the GAPS Diet. These oils are high in omega-6 fatty acids, which can contribute to inflammation.
Artificial Sweeteners
Artificial sweeteners, such as aspartame, sucralose, and saccharin, are prohibited on the GAPS Diet. These sweeteners can disrupt the balance of gut flora and have other negative health effects.
Legumes
Legumes are restricted on the GAPS diet because they contain compounds that can be difficult to digest. While some individuals might be able to tolerate well-cooked and properly prepared legumes later in the Full GAPS diet, they are generally avoided, especially during the introduction phase.
Building Your GAPS Diet Meal Plan
Transitioning to the GAPS diet requires careful planning. Start by thoroughly understanding the allowed foods for the specific stage you’re on. Meal planning is essential for success. Plan your meals in advance to ensure you have the necessary ingredients on hand. Focus on nutrient-dense foods that support gut healing. Be patient and persistent. The GAPS diet is a journey, and it takes time to heal the gut.
Sample GAPS Diet Meal Ideas
To help you get started, here are some sample meal ideas for the Full GAPS Diet:
- Breakfast: Scrambled eggs with cooked vegetables and avocado.
- Lunch: Homemade chicken soup with a side of fermented vegetables.
- Dinner: Baked salmon with roasted vegetables and a salad.
Important Considerations
Before starting the GAPS diet, it’s essential to consult with a healthcare professional or a GAPS-certified practitioner. They can help you determine if the GAPS diet is right for you and guide you through the process. Individual results may vary, and it’s important to listen to your body and adjust the diet as needed. The GAPS diet is a powerful tool for healing the gut, but it requires dedication, patience, and a thorough understanding of the allowed foods. Remember to consult with your doctor or a certified GAPS practitioner.
The GAPS diet, while aiming to address gut health, can be restrictive and requires careful planning and monitoring. It’s crucial to ensure adequate nutrient intake and avoid potential deficiencies. Work with a healthcare professional to tailor the diet to your specific needs and health conditions. Remember, the information provided here is for general knowledge and does not substitute professional medical advice.
Final Thoughts
The GAPS diet offers a structured approach to healing the gut and addressing related health issues. By understanding the allowed foods at each stage and adhering to the guidelines, you can embark on a journey towards improved gut health and overall well-being. The key is to be patient, persistent, and work closely with a healthcare professional to ensure your safety and success.
What is the primary goal of the GAPS Diet and how does it aim to achieve it?
The primary goal of the GAPS (Gut and Psychology Syndrome) Diet is to heal and seal the gut lining, thereby reducing inflammation and improving overall health, particularly neurological and psychological conditions. It operates on the theory that a compromised gut lining allows toxins and undigested food particles to enter the bloodstream, contributing to a range of health issues.
The diet achieves this by eliminating foods that are difficult to digest, inflammatory, or feed pathogenic bacteria in the gut. This includes grains, processed foods, refined sugars, and most starchy vegetables. By focusing on nutrient-dense foods like bone broth, fermented foods, and easily digestible meats and vegetables, the diet aims to repopulate the gut with beneficial bacteria, reduce inflammation, and restore the integrity of the gut lining.
What are the key food groups that are allowed on the GAPS Introduction Diet?
The GAPS Introduction Diet, the first and most restrictive phase of the GAPS Diet, focuses on very specific food groups designed to be easily digestible and promote gut healing. These include homemade meat stocks and bone broths, well-cooked soups with non-starchy vegetables, and probiotic-rich fermented foods like homemade yogurt or kefir (if tolerated).
Animal fats like ghee and tallow are also encouraged, as they are easily digestible and provide essential nutrients. Additionally, small amounts of gently cooked fruits like applesauce (homemade) and peeled and cored pears are allowed. The diet emphasizes introducing foods slowly to assess individual tolerance and minimize potential reactions.
Which specific grains are strictly prohibited on the full GAPS Diet?
On the full GAPS Diet, all grains are strictly prohibited, even those often considered “healthy,” such as whole wheat, brown rice, and quinoa. This is because grains contain complex carbohydrates and proteins (like gluten) that can be difficult to digest for individuals with compromised gut health. They can also feed pathogenic bacteria and contribute to inflammation in the gut lining.
This prohibition includes any foods made with grains, such as bread, pasta, cereals, pastries, and crackers. The GAPS Diet aims to reduce gut inflammation and restore balance in the gut microbiome, and the complete elimination of grains is considered essential for achieving these goals.
What types of dairy products are allowed on the GAPS Diet, and what are the restrictions?
Fermented dairy products, such as homemade yogurt and kefir, are generally allowed on the GAPS Diet, but only after individuals have successfully completed the Introduction Diet and shown no adverse reactions. These fermented products are beneficial because the fermentation process breaks down lactose, making them more easily digestible, and introduces beneficial bacteria to the gut.
However, conventional pasteurized and homogenized milk is strictly prohibited. Butter and ghee, which are clarified butter, are generally well-tolerated and allowed because they contain very little lactose and casein. It’s crucial to start with small amounts of fermented dairy and monitor for any symptoms of intolerance before gradually increasing consumption.
What types of sweeteners are permitted on the GAPS Diet, and which should be avoided?
Honey and dried fruit (in moderation) are the primary sweeteners permitted on the GAPS Diet. These sweeteners are considered more natural and less refined than processed sugars. However, even these should be used sparingly, as excessive sugar intake can still feed pathogenic bacteria in the gut.
All refined sugars, including white sugar, brown sugar, corn syrup, and artificial sweeteners, are strictly prohibited. These sweeteners can significantly disrupt the gut microbiome and exacerbate inflammation. The focus is on minimizing sugar intake overall to support gut healing and balance.
Are nuts and seeds allowed on the GAPS Diet? If so, which ones and under what conditions?
Nuts and seeds are allowed on the full GAPS Diet, but they must be properly prepared to improve digestibility. This usually involves soaking them in water for several hours (or overnight) and then dehydrating them at a low temperature. This process helps to break down enzyme inhibitors and phytic acid, making them easier to digest and allowing for better nutrient absorption.
Specific nuts and seeds that are generally well-tolerated include almonds, walnuts, pecans, pumpkin seeds, and sunflower seeds. However, it is recommended to introduce them gradually and observe for any adverse reactions. Peanuts are technically legumes and are not allowed on the GAPS Diet.
What role do fermented foods play in the GAPS Diet, and what are some examples?
Fermented foods play a crucial role in the GAPS Diet by providing beneficial bacteria that can help to repopulate and balance the gut microbiome. This is essential for reducing inflammation, improving digestion, and supporting overall health. These foods also aid in the breakdown of certain nutrients, making them more easily absorbed.
Examples of GAPS-approved fermented foods include homemade yogurt (preferably from raw milk, if available), kefir, sauerkraut, kimchi, kombucha (in moderation due to sugar content), and fermented vegetables. It is recommended to make these foods at home to ensure they are free of additives and preservatives. Starting with small amounts and gradually increasing consumption is recommended to avoid die-off symptoms.