GAPS Diet: What You Need to Know

This eating plan is considered a fad diet. Fad diets often promote quick weight loss that’s unsustainable and may severely restrict what you eat. They may be harmful and generally don’t 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, or the GAPS diet, is inspired by research exploring the connection between the gastrointestinal tract and the brain. Supporters of the GAPS diet 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 the GAPS diet claim that the diet improves both body and mind function by “detoxifying” and healing the digestive tract.

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 the bloodstream and impact the brain’s function. The GAPS diet 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 conditions related to the brain can be cured by changing one’s 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 and can take up to six weeks to complete. After completing all six introductory stages, you move to the Full GAPS Diet for a minimum of 18 months.

The Introductory Diet

The introductory diet requires drinking a cup of filtered water at room temperature every morning. It’s also 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

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 18–24 months. This diet predominantly consists of:

• Bone broth or meat stock with every meal
• Fresh meats (hormone-free and 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 introductory 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 the GAPS diet as a treatment for conditions related to the brain or any other health claims made by the diet’s supporters. Such claims include:

• Reduced Inflammation Proponents claim that removing potential inflammatory triggers like grains and refined carbohydrates from one's diet can reduce inflammation in the body, but there are few studies focusing specifically on the GAPS diet and inflammation.
• Support for Digestive Issues The GAPS diet is technically a low-FODMAP diet (an acronym for certain carbohydrates) designed to help people with irritable bowel syndrome and other inflammatory bowel conditions. However, very little research explores the GAPS diet as a treatment for digestive conditions.

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• Improving Behavioral and Psychological Conditions Some research suggests a healthy gut microbiome could could ease symptoms of depression and anxiety, but only small case studies coauthored by Campbell-McBride claim that the GAPS diet may impact these and other health issues.

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Potential Risks of the GAPS Diet

All diets have potential drawbacks. Risks of the GAPS diet include:

• ‌Nutrient Deficiencies Because this diet limits one's consumption of grains, legumes, starchy vegetables, and other nutrient-dense food sources, it could lead to deficiencies in nutrients like calcium and Vitamin D.
• ‌Foodborne Illness In one of the diet's 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 lead to high cholesterol. The U.S. Department of Health and Human Services recommends that people over the age of 2 limit their saturated fat intake to less than 10 percent of their daily calories.

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• Lack of Scientific Evidence There’s 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 support.
• Potential for Disordered Eating This diet encourages the restriction of many foods and can lead to increased preoccupation about and avoidance of certain foods, 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, which is why it’s crucial to consult a healthcare professional or registered dietitian before trying it.

Is the GAPS Diet Right for You?

The GAPS diet is a highly restrictive regimen that must be followed in steps and maintained for up to two years. Proponents say that through longer-term diet changes, improved gut health can then 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 available to support claims about the diet.

If you want to try the GAPS diet, consult your doctor first. If they support your decision, working with a registered dietitian nutritionist can help you avoid 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 highly restrictive, must be followed in specific steps, and can last up to two years.
• There’s a lack of rigorous, peer-reviewed scientific studies supporting the GAPS diet’s health claims.