The Gaps Diet, also known as the Gut and Psychology Syndrome (GAPS) diet, is an elimination diet created by Dr. Natasha Campbell-McBride. It is designed to heal the gut and improve overall health by eliminating certain foods. The diet is particularly popular among individuals with conditions that affect the brain, such as autism.

Dr. Campbell-McBride believes that a leaky gut can lead to the entry of toxins into the bloodstream, which can affect brain function and development. The Gaps Diet aims to seal the gut and reduce toxicity in the body, leading to improved digestive health and mental wellbeing..

What is the Gaps Diet and Who is It For?

The Gaps Diet, developed by Dr. Natasha Campbell-McBride, is an elimination diet that aims to heal the gut and improve conditions that affect brain function, such as autism. The theory behind the Gaps diet is that a leaky gut allows toxins and chemicals to enter the bloodstream, leading to brain fog and various neurological conditions.

The diet is most commonly used for children, especially those with conditions that are not fully understood by mainstream medicine. It claims to help conditions such as autism, ADD/ADHD, dyspraxia, dyslexia, depression, schizophrenia, and many others. The diet also targets individuals with food intolerance or allergies, as it eliminates foods that may contribute to a leaky gut.

Understanding the Gut and Psychology Syndrome (GAPS)

The Gaps diet, also known as the Gut and Psychology Syndrome (GAPS) diet, is rooted in the belief that there is a link between the gut and various psychological and neurological conditions. Dr Natasha Campbell-McBride, a neurologist and nutritionist, developed the diet based on the idea that a leaky gut, where the intestinal lining becomes more permeable than usual, can allow toxins and undigested food particles to enter the bloodstream. These substances can then reach the brain and impact its functioning, leading to symptoms such as brain fog, behavioral issues, and other neurological conditions.

By eliminating certain foods that can contribute to a leaky gut, the Gaps diet aims to heal the gut, reduce inflammation, and improve overall health. It focuses on nutrient-dense, whole foods that are easily digestible and nutrient-rich, supporting the body’s natural healing processes.

The Gaps diet is particularly popular among individuals with autism and other conditions on the autism spectrum, as well as those with attention deficit disorder (ADD), attention deficit hyperactivity disorder (ADHD), dyspraxia, dyslexia, depression, and schizophrenia. It is also suitable for individuals with food intolerances or allergies.

Gaps Diet and Autism

Autism is a developmental disorder characterized by difficulties in social interaction, communication, and repetitive behaviors. While the exact causes of autism are still not fully understood, there is growing evidence suggesting a connection between gut health and autism.

Research has shown that individuals with autism often have imbalances in their gut flora and increased permeability of the intestinal lining, commonly known as leaky gut. These gut-related issues may contribute to the development of behavioral and cognitive symptoms associated with autism.

The Gaps diet aims to address these gut imbalances by removing potential triggers and restoring a healthy gut environment. By eliminating certain foods that can cause inflammation and contribute to leaky gut, the diet helps support gut healing, improve digestion, and reduce overall symptoms, including those related to autism.

It is important to note that the Gaps diet should be undertaken with the guidance of a healthcare practitioner, especially for individuals with existing health conditions or who are on medication.

The Gaps Diet Stages: Introduction Phase

The introduction phase of the Gaps Diet is a crucial stage that focuses on gut healing and kickstarting the dietary protocol. It is often considered the most intense part of the diet, lasting anywhere from three weeks to one year, depending on individual symptoms and progress.

This phase is divided into six stages, with each stage gradually introducing new foods to heal and seal the gut. Let’s take a closer look at each stage:

Stage 1: In stage 1 of the Gaps introduction diet, you’ll be consuming nourishing foods such as homemade bone broth, probiotic juices, ginger, and herbal tea. These foods are specifically chosen to support gut healing and provide essential nutrients for the body.

Stage 2: Stage 2 introduces additional foods, including raw organic egg yolks, ghee, and stews made with vegetables and protein sources like meat or fish. These foods add further nourishment and variety to your diet while promoting gut healing.

Stage 3: Stage 3 incorporates fermented vegetables, Gaps-recipe pancakes, and scrambled eggs made with specific fats. Fermented foods provide beneficial probiotics and enzymes that support digestive health, while Gaps-recipe pancakes offer a delicious and nutritious alternative.

Stage 4: In stage 4, you can enjoy grilled and roasted meats, vegetable juice, and Gaps-recipe bread. Grilled and roasted meats provide protein and essential amino acids, while vegetable juice and Gaps-recipe bread offer additional nutrients and fiber for optimal gut healing.

Stage 5: Stage 5 involves introducing cooked apple purée, raw vegetables, fruit juice, and small amounts of raw fruit. These foods provide natural sugars, vitamins, and minerals, supporting overall gut health and adding variety to your diet.

Stage 6: The final stage, stage 6, allows for more inclusion of raw fruit, including citrus. Raw fruits are rich in antioxidants, fiber, and other essential nutrients, promoting gut healing and overall wellness.

It is important to note that during the Gaps introduction diet, it is crucial to introduce foods slowly, one at a time, and carefully monitor your body’s response, particularly bowel movements, to ensure tolerance and adjust accordingly.

The Gaps Diet Maintenance Phase

Once individuals have completed the introduction phase of the Gaps Diet, they transition to the full Gaps diet, which is designed to be followed for 1.5-2 years. During this phase, the emphasis is on consuming a variety of nutrient-rich foods that support gut health and rebalance gut flora.

The cornerstone of the full Gaps diet is fresh meat, preferably hormone-free and grass-fed, which provides essential amino acids and promotes muscle growth and repair. Animal fats, like butter and tallow, are also encouraged as they provide essential vitamins and support brain function.

In addition to meat and animal fats, the full Gaps diet includes fish and shellfish, which are excellent sources of omega-3 fatty acids that reduce inflammation and support heart health. Eggs, rich in protein and vitamins, are another essential component.

Fermented foods play a crucial role in the full Gaps diet as they provide probiotics that support a healthy gut microbiome. Foods like kefir, yogurt, and sauerkraut promote digestion and enhance nutrient absorption. These probiotic-rich foods help improve gut health and strengthen the immune system.

Moderate amounts of nuts are allowed on the full Gaps diet, offering a source of healthy fats and essential nutrients. Gaps-recipe baked goods made with nut flours can also be enjoyed as occasional treats.

While following the full Gaps diet, it is important to emphasize organic foods whenever possible to minimize exposure to pesticides and other harmful chemicals. Packaged and canned foods should be avoided as they often contain preservatives and additives that can irritate the gut and compromise overall health.

When planning meals on the full Gaps diet, it is recommended to avoid combining meat and fruit together. Instead, include animal fats or oils at every meal to support digestion and nutrient absorption. Consuming bone broth with every meal is also encouraged, as it provides essential amino acids, minerals, and collagen that promote gut healing and overall health.

To enhance the benefits of the full Gaps diet, incorporating fermented foods into meals is highly recommended. These foods, packed with probiotics, help maintain a healthy balance of gut bacteria and support digestive health.

Tips For Success on the Full Gaps Diet

• Shop for fresh, high-quality meat from local sources whenever possible. Look for grass-fed and hormone-free options.
• Experiment with different fermented foods to find the ones you enjoy the most. Rotate between different types to diversify your gut microbiome.
• Prepare bone broth in batches and freeze it for convenient use in cooking and as a nourishing drink.
• Include a variety of vegetables in your diet to ensure a wide range of vitamins and minerals. Focus on non-starchy vegetables like leafy greens, cruciferous vegetables, and colorful options like bell peppers and tomatoes.
• Stay hydrated by drinking plenty of water throughout the day. Hydration is essential for overall health and digestion.
• Plan your meals and snacks ahead of time to ensure you have Gaps-friendly options readily available. This can help you avoid reaching for processed or off-limit foods when hunger strikes.
• Consult with a healthcare practitioner or nutritionist to ensure you are meeting all your nutritional needs while following the full Gaps diet.

The Gaps Diet Reintroduction Phase

The reintroduction phase of the Gaps Diet marks an important milestone for individuals who have followed the full diet for at least 1.5-2 years, as well as those whose digestion and bowel movements have normalized for a minimum of 6 months. During this phase, the focus shifts to gradually reintroducing foods that were previously restricted on the full Gaps diet.

While the specific order and selection of foods to reintroduce are not explicitly outlined, it is generally recommended to start with new potatoes and fermented, gluten-free grains. These foods can serve as gentle introductions, allowing the body to readjust to their presence in a controlled manner.

The reintroduction phase is a meticulous process, with each food reintroduced individually and in small amounts. This approach enables individuals to closely monitor any potential digestive issues or adverse reactions that may arise. It is common practice to observe the effects of a newly reintroduced food for a period of 2-3 days before gradually increasing the portion size.

Throughout this phase, it is important to maintain awareness of the diet’s guidelines and continue avoiding highly processed and refined high-sugar foods. While the reintroduction phase presents an opportunity to broaden the range of foods consumed, it is crucial to prioritize nutrient-dense options that support optimal health.

GAPS Supplements

While the Gaps diet primarily focuses on the dietary aspects, it also recommends various supplements to support the healing process. Probiotics, which help restore the balance of beneficial gut bacteria, are an important part of the Gaps protocol. The diet suggests choosing a probiotic with a range of bacteria strains and gradually introducing it into the diet. Essential fatty acids, such as fish oil and cod liver oil, are also recommended to ensure adequate intake. Digestive enzymes, including betaine HCl with pepsin, are suggested to support digestion.

The Gaps diet also mentions other supplements like super antioxidants, seaweed, chlorella, spirulina, and more to help remove toxins from the body and combat free radicals. It is important to consult with a healthcare practitioner before making any changes to supplement intake.

Conclusion

The Gaps diet, developed by Dr. Natasha Campbell-McBride, is a targeted approach to gut healing and overall health improvement. By addressing the theory of a leaky gut and its impact on brain function, this elimination diet aims to reduce the entry of toxins into the bloodstream. It comprises three main stages: the introduction phase, the full Gaps diet, and the reintroduction phase.

To support the healing process, the Gaps diet advocates for the inclusion of supplements such as probiotics, essential fatty acids, and digestive enzymes. These supplements play a key role in rebalancing gut flora and ensuring optimal digestion.

Embracing a natural lifestyle and prioritizing optimal nutrition are foundational principles of the Gaps diet. While scientific evidence on its effectiveness is limited, many individuals have reported positive results in terms of improved digestive health and mental well-being. It’s crucial to consult with a healthcare practitioner before embarking on the Gaps diet or making significant dietary changes.

FAQs

Who is the Gaps diet for?

The Gaps diet is particularly popular among individuals with conditions that affect the brain, such as autism. It is also beneficial for those with digestive issues, food sensitivities, and autoimmune conditions.

What is the Introduction Phase of the Gaps diet?

The Introduction Phase of the Gaps diet is the initial phase that focuses on gut healing. It consists of six stages, with each stage gradually introducing new foods to the diet.

What is the Maintenance Phase of the Gaps diet?

The Maintenance Phase of the Gaps diet, also known as the Full Gaps diet, involves basing the majority of the diet on fresh meat, fermented foods, and probiotics.

What is the Reintroduction Phase of the Gaps diet?

The Reintroduction Phase of the Gaps diet begins after completing the Full Gaps diet and involves gradually reintroducing restricted foods. It is a long process that requires careful monitoring of digestive reactions.

Are there supplements recommended for the Gaps diet?

Yes, the Gaps diet recommends various supplements to support the gut healing process, including probiotics, essential fatty acids, and digestive enzymes.