What Is the GAPS Diet? How Is It Followed and What Are Its Benefits?

What Is the GAPS Diet?

The theory behind the GAPS diet says that avoiding certain foods, such as grains and sugars, may help treat conditions affecting the brain, such as autism and dyslexia.

GAPS stands for Gut and Psychology Syndrome (gut and psychology syndrome). The GAPS diet follows the view that gut health is connected to overall physical and mental health. In this theory, improving gut health can improve other health conditions.

In this article, we looked at the claims of the GAPS diet, how to follow it and studies of its possible benefits. We also provided sample menu plans.

Dr. Natasha Campbell-McBride, who created the GAPS diet, believes that poor nutrition and increased intestinal permeability are responsible for many psychological, neurological and behavioral problems.

At the heart of the GAPS diet, people avoid foods that are difficult to digest and may harm the gut flora. They replace them with nutrient-rich foods that help the gut heal.

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According to GAPS theory, an unhealthy gut allows harmful bacteria and toxins to enter the bloodstream, travel to the brain and interfere with brain function. The theory says that eliminating foods that damage the gut may help treat conditions such as autism spectrum disorder (ASD), attention deficit hyperactivity disorder (ADHD) and dyslexia.

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For What Medical Purposes Is the GAPS Diet Being Tried?

Campbell-McBride originally designed the GAPS diet to treat her son’s autism. However, some adults use it to improve digestive problems. Some people also use the GAPS diet as an alternative treatment for psychological and behavioral conditions.

The following are medical conditions for which the GAPS diet has been tried:

• Autism
• ADHD
• Dyslexia
• Dyspraxia
• Epilepsy
• Depression
• Schizophrenia
• Bipolar disorder
• Obsessive-compulsive disorder (OCD)
• Disordered eating habits
• Childhood food intolerances and allergies

Campbell-McBride believes that children develop autism because of malnutrition and leaky gut syndrome (increased intestinal permeability). She claims that the GAPS diet can improve autism symptoms.

Autism causes a range of symptoms affecting how a person interacts in social settings. Scientists provide evidence that genetic and environmental factors contribute to the development of autism.

Most experts agree that there is no cure for autism. Many autistic people do not see autism as something they need to treat. However, it is possible to improve the health of autistic patients with gastrointestinal (stomach and bowel) problems.

A study conducted in 2014 reported higher rates of gastrointestinal problems in autistic children than in children without autism. Researchers state that autistic children are more prone to conditions such as abdominal pain, constipation and diarrhea.

A case study reported that a 12-year-old child had a marked reduction in gastrointestinal and core autism symptoms after 4 weeks of probiotic treatment.

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However, findings from a study testing 133 children in 2014 found no association between intestinal permeability and autism symptoms.

To date, there is no robust evidence showing that dietary changes can substantially affect autism.

Does the GAPS Diet Have Benefits?

Following the GAPS diet may benefit a person’s gut health. This is because it encourages people to eat fewer processed foods and more fruit, vegetables and natural fats. These simple dietary changes can improve gut health and overall health. However, expectations of GAPS often go far beyond this, toward curing very challenging diseases. When following this diet, people should make sure they obtain enough vitamins and minerals to prevent nutritional deficiencies.

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Improving gut health The GAPS diet may improve gut health in three main ways:

• Eliminating artificial sweeteners: According to some animal studies, artificial sweeteners may create imbalances in gut bacteria and increase the risk of metabolic problems.
• Focusing on fruit and vegetables: A study involving 122 people, conducted in 2016, showed that eating fruit and vegetables may prevent potentially harmful bacterial species from growing in the gut.
• Including probiotics: Probiotics contain many beneficial bacteria. One study suggests that eating probiotic yogurt may help lower blood sugar levels in people with metabolic syndrome.

How Is the GAPS Diet Followed?

To follow the GAPS diet, you need to remove most grains, sugar, soy, pasteurized dairy products, starchy vegetables and processed foods from your diet.

The diet is very restrictive and can take up to 2 years to complete!

The GAPS diet has three phases:

1. Introduction to the GAPS Diet

Although restrictive, this phase aims to heal the gut and quickly reduce digestive problems. It can last from a few weeks to 1 year.

The introduction diet has 6 stages. New foods are introduced at each stage.

People trying the GAPS diet should not move to the next stage if they experience the following digestive symptoms:

• Diarrhea
• Bloating
• Gas
• Constipation
• Abdominal pain

Stage 1

In the first stage, the diet consists of:

• homemade bone broth
• boiled meat or fish
• well-cooked vegetables
• probiotics such as fermented vegetable juices, yogurt or kefir, and homemade fermented whey
• ginger or chamomile tea with raw honey
• purified water

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Stage 2

In the second stage, add the following foods to the diet:

• Raw, organic egg yolks
• stew made with meat and vegetables
• fermented fish
• homemade butter

Stage 3

In the third stage, add the following foods:

• avocado
• sauerkraut and fermented vegetables
• GAPS pancakes
• eggs fried in homemade butter, goose fat or duck fat
• probiotic supplements

Stage 4

In the fourth stage, add the following foods:

• roasted or grilled meat
• cold-pressed olive oil
• freshly squeezed carrot juice
• GAPS banana milk
• GAPS bread

Stage 5

In the fifth stage, add the following foods to the diet:

• cooked apple puree
• raw vegetables such as lettuce and peeled cucumber
• freshly squeezed fruit juice

Stage 6

In the sixth stage, add the following foods to the diet:

• raw, peeled apple
• raw fruit
• increase honey
• baked goods sweetened with dried fruit

After completing the introduction diet, many people move on to the full GAPS diet.

2. The Full GAPS Diet

During the GAPS diet, you need to avoid all grains, sugars, starchy vegetables, refined carbohydrates and processed foods. This phase lasts 1.5-2 years.

Acceptable GAPS foods include:

• eggs
• meat, fish and shellfish (fresh or frozen only)
• fresh vegetables and fruit
• garlic
• natural fats such as olive oil, coconut oil and butter
• moderate amounts of hazelnuts
• GAPS baked goods made with hazelnut flour

The GAPS diet also recommends the following:

• use organic foods as often as possible
• avoid all processed and packaged foods
• eat fermented food with every meal
• drink bone broth with every meal
• avoid eating fruit with meals 

Combine all protein foods with vegetables, which this theory says will keep the body’s acid level normal.

3. GAPS Diet Reintroduction Phase

After at least 6 months of normal digestion, people may choose to move to the reintroduction phase.

The final phase of the GAPS diet involves slowly reintroducing foods over several months.

It recommends starting with potatoes and fermented grains. Begin with small portions and gradually increase the amount if there are no digestive problems. Continue this process with starchy vegetables, grains and beans.

After completing the GAPS diet, many people continue to avoid refined, processed foods.

People can eat the following foods on the GAPS diet:

• bone broth
• meats, preferably hormone-free or grass-fed
• fish
• shellfish
• animal fats
• eggs
• fresh fruit and starchy vegetables
• fermented foods and drinks
• hard, natural cheeses
• kefir
• coconut, coconut milk and coconut oil
• hazelnuts
• dry wine
• white navy beans

Foods to avoid on the GAPS diet include:

• sugar and artificial sweeteners
• syrups
• alcohol, although adults may occasionally have a glass of wine.
• processed and packaged foods
• grains such as rice, corn, wheat and oats
• starchy vegetables such as potatoes and potatoes
• milk
• beans, except white and green beans
• coffee
• strong tea
• soy

GAPS Diet Summary

The GAPS diet claims to help treat autism and other behavioral and psychological conditions. However, no reliable research supports these claims. People should therefore proceed with caution. We already know that processed foods or a sugar-rich diet are not beneficial. The goal should be adequate and balanced nutrition. Adding fermented products beneficial to the gut flora to an adequate, balanced diet and reinforcing it with exercise will be helpful. However, taking probiotics as a supplement may carry certain risks, especially in cancer patients receiving active treatment. A study whose results were published in 2019 presented findings suggesting that supplemental probiotics reduced the effect of immunotherapy.

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People wishing to try the GAPS diet should consider consulting an experienced dietitian or healthcare institutions for more information.