GAPS Diet – Recipes, Stages, Principles
The GAPS diet is a nutritional model that explores the link between the gut and brain. It’s based on the belief that overall health and mental well-being are closely connected to gut health. This strict eating plan involves three distinct stages and often sparks debate. What exactly is the GAPS diet? What are the characteristics of each phase? What does the meal plan look like - and is it worth following?
Table of contents
GAPS diet - what is it?
The GAPS diet (Gut and Psychology Syndrome) is a dietary protocol described in the book "Gut and Psychology Syndrome - Natural Treatment for Autism, ADHD, Dyslexia, Dyspraxia, Depression, and Schizophrenia", created by neurologist Dr. Natasha Campbell-McBride. It’s intended to support the treatment of the conditions listed in its title.
Through years of clinical observation, Dr. Campbell-McBride noticed a pattern among patients struggling with neurological and psychological disorders: many also suffered from digestive issues. This led her to propose that mental and neurological symptoms are often connected to poor gut health, and that restoring gut function may improve overall well-being.
The GAPS diet is a modified version of the Specific Carbohydrate Diet (SCD), and according to its creator, may help repair the digestive system and support brain function and emotional balance.
GAPS diet - who is it for?
According to the author, the GAPS diet may benefit people with autism, ADHD, depression, schizophrenia, inflammatory bowel diseases, irritable bowel syndrome, dyslexia, and food allergies. It’s also promoted as a potential support for those dealing with epilepsy, anxiety disorders
GAPS diet - principles and guidelines
The GAPS diet is a restrictive eating protocol that involves significant changes to your regular diet. As outlined by Dr. Campbell-McBride, the following should be eliminated:
- grains and pseudograins (e.g., wheat, quinoa, oats, rice)
- starchy vegetables (e.g., potatoes, squash, sweet potatoes)
- dried legumes (e.g., broad beans, lentils, chickpeas)
- refined carbs and processed foods
- fresh milk
- stimulants such as alcohol, strong coffee, and tea
The core of the GAPS diet includes fish, shellfish, eggs, and high-quality meats. Fermented foods and cultured dairy also play a major role. Fruits, nuts, and honey are allowed in moderation.
Meals should ideally pair meats or fish with low-starch vegetables. It’s recommended to prepare dishes using homemade meat or vegetable broths, prioritizing soups and stews. Cooking fats should include animal fats, coconut oil, or ghee. Plant-based oils may be used, but only cold.
GAPS diet - stages
The GAPS diet has three phases:
- the introductory phase, broken into six stages
- the full GAPS diet, which can last up to two years
- the reintroduction phase
Introductory phase - the intro diet
This phase is designed to heal the gut lining and involves gradually introducing foods in six stages. It usually lasts 3 to 6 weeks, depending on individual needs.
- Stage 1 focuses on homemade meat stock, kefir, yogurt, and fermented vegetable juice. Herbal teas made from chamomile or ginger with honey are also allowed.
- Stage 2 builds on the previous foods, adding raw egg yolks, fermented fish, soups, and meat or veggie stews. Intake of yogurt, kefir, and fermented juices is increased.
- Stage 3 introduces avocado, fried eggs, fermented vegetables, GAPS-friendly pancakes (grain-free), nuts, and animal fats.
- Stage 4 includes grilled or roasted meats and adds olive oil to meals. Fresh vegetable juices and nut-flour bread (GAPS-compliant) are also allowed.
- Stage 5 allows the gradual reintroduction of raw vegetables and baked apple purée.
- Stage 6 expands the diet to raw fruits and higher quantities of honey.
According to Dr. Campbell-McBride, if digestive symptoms like nausea, vomiting, diarrhea, constipation, or bloating appear at any point, the protocol should be paused. If all stages are completed without issues, the person may move to the next phase.
Full GAPS diet
This stage allows a wider variety of foods, including organic meats, fish (excluding predatory species), fermented foods, organic eggs, animal fats, and non-starchy vegetables.
The creator recommends combining protein sources with vegetables and consuming meat broth at every meal.
The full GAPS diet typically lasts 18 to 24 months. If no digestive symptoms occur for six consecutive months, you may proceed to the final phase.
Reintroduction phase
The reintroduction phase gradually brings back previously eliminated foods. According to Dr. Campbell-McBride, this should begin with potatoes and fermented grains. Later, legumes, starchy vegetables, and grains may be added.
This process should be slow and deliberate, starting with very small portions. If digestive symptoms return, it’s recommended to stop reintroducing foods temporarily.
GAPS diet - effects, pros and cons
The GAPS diet is a highly restrictive regimen that can be challenging to follow. It may significantly impact mood, as gut bacteria influence the production of neurotransmitters that regulate emotions.
The diet is controversial – there’s a lack of strong scientific evidence supporting its effectiveness in treating the conditions it targets. While it promotes fermented foods (rich in probiotics) and eliminates sugar and processed foods, it has serious drawbacks.
Dr. Campbell-McBride’s plan excludes many nutrient-dense foods, such as grains and vegetables that provide essential vitamins and minerals. As a result, it’s often seen as a nutritionally incomplete diet, lacking key macro- and micronutrients. It’s also low in dietary fiber, which supports digestion and regularity – this may lead to constipation and other gut issues. Additionally, its emphasis on animal fats could raise the risk of cardiovascular disease.
In the 2022 U.S. News & World Report diet rankings, the GAPS diet was rated among the lowest. Its strict, long-term elimination approach and lack of scientific validation contributed to the poor score.
GAPS diet - sample meal plan
Due to its restrictions, creating a nutritionally balanced GAPS meal plan can be difficult. Here’s a sample one-day plan:
- Breakfast: nut-flour pancakes with homemade yogurt, chamomile tea
- Mid-morning snack: baked apple purée, meat broth
- Lunch: beef stew with sauerkraut salad, ginger tea with honey
- Afternoon snack: non-starchy vegetable salad with olive oil, meat broth
- Dinner: scrambled eggs with ghee, meat broth
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