GAPS Diet: What You Need to Know

This eating plan is considered a fad diet. Fad diets often promote quick weight loss that is unsustainable and may severely restrict what you eat. They may be harmful and generally do not have long-lasting health benefits. Talk to your healthcare provider before making any major changes to how you eat.

The Gut and Psychology Syndrome diet, aka the GAPS diet, is inspired by research exploring the connection between the gastrointestinal tract and the brain. Supporters of GAPS believe that certain neurological and psychological conditions — like autism, attention deficit hyperactivity disorder, and depression — can be treated by adhering to a specific diet.

The GAPS diet was developed by Natasha Campbell-McBride, MD, an England-based doctor who specializes in nutrition for digestive and immune system disorders, as well as for behavioral and learning disabilities.

How Does the GAPS Diet Claim to Work?

Proponents of GAPS claim that the diet improves the functioning of the body and mind by “detoxifying” and healing the digestive tract.

Founder Dr. Campbell-McBride’s theory is that a leaky gut — a popular term used to describe an increase in permeability of the gut wall — may allow chemicals and bacteria to enter your bloodstream and impact your brain’s functioning. GAPS is designed to “heal” the gut by treating leaky gut, thereby lowering toxicity in the body.

In other words, while the existence of the gut-brain axis is supported by research, the GAPS diet assumes that the proven relationship between the gut and the brain automatically means that conditions related to the brain can be cured by changing our diet.

What Can You Eat on the GAPS Diet?

The GAPS diet has two phases: the introductory diet and the maintenance — or “full” — diet.

The introductory diet is divided into six stages, which can take up to six weeks to complete, meaning there is roughly one stage a week. After completing all six introductory stages, you move to the Full GAPS Diet, for a minimum of 18 to 24 months.

The Introduction Diet

The Introduction Diet requires drinking a cup of filtered water at room temperature every morning. Along with that, it’s recommended that you consume certain foods during each of its six stages. For example, in the first week it’s recommended that you consume:

• Homemade meat or fish stock
• Soup made with stock
• Juice from probiotic foods
• Boiled meat or soft tissue meat

Then, in the second stage, you can introduce:

• Raw organic egg yolks
• Stews or casseroles made with meat and vegetables
• A larger quantity of juice from probiotic and fermented foods
• A teaspoon of ghee each day, gradually increasing your portion

The Full GAPS Diet

Once you’ve completed the introductory diet, it’s recommended that you begin the Full GAPS Diet and follow it for 18 to 24 months. This diet predominantly consists of:

• Bone broth or meat stock with every meal
• Fresh meats (hormone-free/grass-fed if possible)
• Animal fats
• Fish and shellfish
• Organic farm-fresh eggs (if well tolerated)
• Fermented foods
• Vegetables
• Baked goods made from nut flours and fruit (in moderation)

Campbell-McBride also recommends supplementing with the following:

• A probiotic
• Essential fatty acids
• Cod liver oil
• Vitamin A
• Digestive enzymes
• Vitamin and mineral supplements, based on your deficiencies

‌Foods to Avoid‌

During the introduction phase, any food ‌not‌ listed in the six stages is prohibited. Once you’ve moved on to the Full GAPS Diet, it’s recommended that you specifically avoid these foods:

• Highly processed foods
• Refined carbohydrates
• Foods containing preservatives, artificial colors, and chemicals
• All sugars and artificial sweeteners
• Beer and soft drinks (sodas)

Potential Benefits of the GAPS Diet

While there are many science-backed benefits of eating less processed foods, refined carbohydrates, and sugar, there are no large, controlled studies supporting GAPS as a treatment for conditions related to the brain — or any other health claims made by the diet’s supporters. Here are a few of the claims:

• Reduced inflammation: Propontents claim that removing potential inflammatory triggers like grains and refined carbohydrates can reduce inflammation in the body, but there are few studies focusing specifically on the GAPS diet and inflammation.
• Support for digestive issues: GAPS is technically a low-FODMAP diet (an acronym for certain carbohydrates) designed to help people with irritable bowel syndrome or other inflammatory bowel conditions. However, very little research has been done on it, aside from a few case studies on the GAPS diet treating digestive conditions.

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• Improving behavioral and psychological conditions: There is some research suggesting that a healthy gut microbiome could could ease depressive and anxiety symptoms, but only small case studies written with the diet’s creator have claimed that the GAPS diet might impact these and other health issues.

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Potential Risks of the GAPS Diet

All diets have potential risks. For the GAPS diet, these risks include:

• ‌Nutrient deficiencies:‌ Because this diet limits grains, legumes, starchy vegetables, and other food sources, following it could lead to deficiencies in nutrients like calcium and vitamin D.
• ‌Foodborne illness:‌ In one of the stages, raw egg yolks are recommended, which introduces the risk of salmonella and other bacterial infections, according to the U.S. Food and Drug Administration.

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• ‌Potentially elevated cholesterol:‌ The GAPS diet relies heavily on meats and animal fats, which can be high in saturated fat and could increase cholesterol. The U.S. Department of Health and Human Services recommends that people over the age of 2 limit saturated fat intake to less than 10 percent of their daily calorie intake.

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• Lack of scientific evidence: There is little published, peer-reviewed research on the GAPS diet’s ability to improve the brain-gut connection and ultimately treat the variety of conditions it claims to.
• Potential for disordered eating: This diet encourages restriction of many foods and can lead to increased preoccupation about — and avoidance of — certain foods, which are two characteristics of disordered eating.

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• Interactions with medications and health conditions: As with any diet, the GAPS diet could alter the effectiveness of some medications by affecting their absorption or metabolism. This is one reason why it’s crucial to consult with a healthcare professional or registered dietitian before starting it.

Is the GAPS Diet Right for You?

The GAPS diet is a highly restrictive regimen that must be followed in steps and continued for up to two years. It claims that improved gut health, through longer-term diet changes, can treat a variety of physical and psychological conditions.

However, there are potential risks to the diet, including nutrient deficiencies and elevated cholesterol. Even more concerning is the lack of substantial research to back its claims.

If you still want to try the GAPS diet, consult your doctor first. If your doctor supports your decision, work with a registered dietitian to help prevent nutrient deficiencies.

The Takeaway

• Proponents of the GAPS diet claim that it can reverse a variety of medical conditions by detoxifying the body, healing the gut microbiome, and altering the gut-brain connection.
• The GAPS diet is stringent, must be followed in specific steps, and can last up to two years.
• There is a lack of rigorous, peer-reviewed scientific studies to back up the GAPS diet’s health claims.