What is the GAPS Diet? Benefits, Guidelines and Sample Meal Plans

Introduction

The Gut and Psychology Syndrome (GAPS) diet is a specialized diet created by Dr. Natasha Campbell-McBride in 2004. It is based on the principles of the Paleo diet, but with an emphasis on healing the gut. The GAPS diet is often recommended for those suffering from digestive disorders, autism, ADD/ADHD, anxiety, depression and other mental health issues.

An Overview of the GAPS Diet

The GAPS diet is a comprehensive nutritional program that focuses on healing the gut and improving mental health. It involves eliminating certain foods from the diet and introducing others to help restore balance in the gut microbiome. The diet is based on the idea that gut health is the foundation for overall health, and that many health conditions can be improved or resolved by healing the gut.

What is the GAPS Diet?

The GAPS diet is a dietary protocol designed to heal the gut and improve mental health. It is based on the principles of the Paleo diet, but with an emphasis on healing the gut. The diet eliminates all grains, processed foods, refined sugars, and most dairy products. Instead, it focuses on nutrient-dense, whole foods such as grass-fed meat, wild-caught fish, organic vegetables and fruits, nuts, seeds, and healthy fats such as olive oil, coconut oil, and ghee.

What Does the GAPS Diet Involve?

The GAPS diet involves eliminating certain foods from the diet and introducing others. It emphasizes eating nutrient-dense, whole foods such as grass-fed meat, wild-caught fish, organic vegetables and fruits, nuts, seeds, and healthy fats such as olive oil, coconut oil, and ghee. The diet also recommends avoiding processed foods, refined sugars, and most dairy products. Additionally, it encourages consuming fermented foods and probiotic supplements to restore balance in the gut microbiome.

How to Get Started with the GAPS Diet

Before starting the GAPS diet, it is important to consult with a doctor or nutritionist to ensure that the diet is appropriate for you. Additionally, it is helpful to prepare for the diet by stocking up on the necessary ingredients and familiarizing yourself with the guidelines.

Guidelines for Following the GAPS Diet

The GAPS diet consists of several phases, each of which has its own set of guidelines. The initial phase generally involves eliminating all grains, processed foods, refined sugars, and most dairy products. It also involves eating plenty of nutrient-dense, whole foods such as grass-fed meat, wild-caught fish, organic vegetables and fruits, nuts, seeds, and healthy fats. Additionally, it recommends avoiding processed foods, refined sugars, and most dairy products. Finally, it encourages consuming fermented foods and probiotic supplements to restore balance in the gut microbiome.

What to Expect From the GAPS Diet

The GAPS diet has been found to have numerous health benefits, both short-term and long-term. In the short-term, it can improve digestion, reduce inflammation, boost energy levels, and improve mental clarity. In the long-term, it can help to heal the gut, reduce the risk of chronic illnesses, and improve overall health.

Common Mistakes Made on the GAPS Diet

One of the most common mistakes made on the GAPS diet is not eating enough nutrient-dense foods. It is important to make sure to get enough protein, healthy fats, and fiber from foods such as grass-fed meat, wild-caught fish, organic vegetables and fruits, nuts, seeds, and healthy fats. Additionally, it is important to avoid eating too much high-sugar foods, as this can lead to blood sugar imbalances and cravings.

Sample Meal Plans for the GAPS Diet

The GAPS diet does not have to be complicated or time-consuming. Here are some sample meal plans to help get you started:

Breakfast Ideas

• Scrambled eggs with spinach, mushrooms, and tomatoes
• Salmon omelet with avocado and sautéed onions
• Grass-fed beef burger patty with kale and roasted sweet potatoes
• Coconut yogurt with fresh berries and chopped nuts

Lunch Ideas

• Grilled chicken salad with mixed greens, cucumber, and olives
• Grass-fed steak with roasted broccoli and cauliflower
• Tuna salad with avocado and tomato on a bed of spinach
• Coconut curry with shrimp and zucchini noodles

Dinner Ideas

• Grass-fed beef stir fry with vegetables and brown rice
• Baked salmon with roasted Brussels sprouts and sweet potatoes
• Turkey burger with roasted asparagus and quinoa
• Vegetable soup with grass-fed beef and quinoa

Success Stories from Those Who Have Followed the GAPS Diet

There are many success stories from those who have followed the GAPS diet. Many people have reported improvements in their digestive health, mental clarity, and overall wellbeing. Here are a few inspiring testimonials:

• “I was diagnosed with Crohn’s disease when I was 18 years old. After following the GAPS diet for 6 months, my symptoms had significantly improved and I was able to go off of all of my medications.” – Mandy, Age 24
• “My daughter was diagnosed with autism at age 3. After following the GAPS diet for 2 years, she is now able to communicate more effectively and her social skills have improved significantly.” – Jessica, Age 36
• “After following the GAPS diet for 8 months, my energy levels increased significantly and I no longer suffer from depression and anxiety.” – John, Age 42

Conclusion

The GAPS diet is a specialized diet designed to heal the gut and improve mental health. It involves eliminating certain foods from the diet and introducing others to help restore balance in the gut microbiome. The diet has been found to have numerous health benefits, both short-term and long-term. Additionally, there are many success stories from those who have followed the GAPS diet. If you are considering the GAPS diet, it is important to consult with a doctor or nutritionist to ensure that the diet is appropriate for you.