How to Start the GAPS Diet: Foods to Eat and What to Avoid

Struggling with digestive issues, depression, or anxiety? You could be among the 20% of people, worldwide, who suffer from food intolerances. Fortunately, a simple yet powerful dietary strategy could help: the gut-healing GAPS diet. Read on to learn:

How to start the GAPS diet
The close link between gut health and many other health concerns, from digestive to cognitive and emotional
A complete GAPS diet food list
Common challenges when starting the diet, and tips to overcome them

“GAPS” stands for Gut and Psychology Syndrome. The diet is a protocol designed to restore gut health by:

Healing the gut lining
Addressing food intolerances
Supporting cognitive and mental health, as well as other bodily systems

Unlike other elimination diets, it’s organized into distinct phases with specific foods recommended during each stage.

By cutting out gut-irritating foods and introducing healing, nutrient-rich options, the GAPS diet could improve many aspects of your health–largely via the gut-brain axis.

Understanding the gut-brain connection

There is a direct link between the gut and brain, called the gut-brain axis. This intricate connection involves continuous communication between the gut and central nervous system via the vagus nerve and biochemical signals–including mood-boosting neurotransmitters like serotonin.

This is why the gut microbiome–trillions of bacteria and other microorganisms living in the digestive tract–dramatically affects brain function and mental health. In fact, many studies have linked imbalances of harmful microbes in the gut to a wide range of conditions, ranging from depression and anxiety to Alzheimer’s disease.

The relationship between the gut and brain is also bidirectional. While microbial imbalances can lead to cognitive and mental disorders, emotional factors like stress can disrupt the gut microbiome–causing inflammation and many associated health problems.

Gut health and your well-being

Imbalances in gut microbiota–also called dysbiosis–are a major culprit behind “leaky gut,” or intestinal permeability.

Large populations of harmful bacteria in the gut release toxins that damage the gut lining while diminishing beneficial bacteria necessary for maintaining it. This imbalance also triggers inflammation, further compromising the gut barrier.

As the gut barrier weakens, tight junctions between intestinal lining cells loosen, increasing permeability. This allows larger molecules, toxins, and microbes to enter the bloodstream.

Along with cognitive and mental health conditions, researchers have found strong links between leaky gut and:

Autoimmune diseases such as rheumatoid arthritis and type 1 diabetes
Allergies and other immunity issues
Irritable bowel syndrome (IBS) and inflammatory bowel diseases like Crohn’s
Asthma
Certain cancers

But with a gut-healing diet like GAPS, you could target the root cause of these conditions and enjoy greater overall well-being.

What is the GAPS diet good for?

According to its creator, neurologist and medical doctor, Natasha Campbell-McBride, the GAPS diet can help alleviate or even reverse a wide range of psychiatric and neurological conditions linked to leaky gut. Some of these include:

Depression
Bipolar disorder
Obsessive-compulsive disorder (OCD)
ADD and ADHD
Schizophrenia
Tourette’s syndrome
Eating disorders
Childhood bed-wetting and food intolerances
Even autism

In Dr. Campbell-McBride’s book, Gut and Psychology Syndrome, she swears the diet helped cure her child’s autism. While this claim is extremely controversial, there is some research that supports the efficacy of similar eating plans.

For example, a handful of studies found that eliminating gluten and dairy from children’s diets reduced some common autism spectrum disorder (ASD) symptoms, including:

Gastrointestinal problems
Trouble with communication
Limited eye contact, social engagement, and attention span
Sleep disruptions
Poor overall health

While more research is needed, the GAPS diet certainly shows promise for treating a number of serious conditions.

The underlying theory is that healing the gut and blocking harmful substances from entering the bloodstream can rejuvenate brain function and development, thereby improving overall well-being.

How to start the GAPS diet

Starting the GAPS diet can feel intimidating because, for most people, it involves making major lifestyle changes. But with preparation and guidance, you can seamlessly transition and create a new, sustainable routine.

Before starting the GAPS diet, it’s important to consult a healthcare professional–preferably a functional medicine practitioner or nutritionist who is well-versed in the GAPS protocol. They can:

Help you assess your current health status
Identify any underlying conditions
Offer personalized advice on implementing the diet safely and effectively

From here, you’ll move into the GAPS Intro Diet.

Introduction phase: Elimination

This is the most restrictive phase, targeted specifically toward healing and sealing the gut lining with easily digestible, nutrient-dense foods.

This phase lasts 18 to 30 days or longer, depending on whether you experience digestive or detoxifying symptoms. It includes six stages of its own:

Stage 1: Eat stew or soup with thoroughly-cooked meat and homemade broth, probiotic juice from fermented vegetables, and fresh ginger and/or chamomile tea. If you tolerate dairy well, you can include raw homemade yogurt or kefir.
Stage 2: Continue with Stage 1 foods and add raw organic egg yolks, ghee, and stews made with vegetables and meat or fish.
Stage 3: Continue previous foods and add avocados, fermented vegetables, GAPS-recipe grain-free pancakes, and scrambled eggs cooked in ghee or another animal fat.
Stage 4: Introduce grilled and roasted meats, cold-pressed olive oil, vegetable juice, and GAPS-recipe bread and milkshakes.
Stage 5: Bring in cooked apple purée, raw vegetables starting with lettuce and peeled cucumber, fruit juice, and small amounts of raw fruit–excluding citrus.
Stage 6: Add in more raw fruits including citrus and baked goods sweetened with dried fruit.

As you can see, introducing foods is a gradual process, as you’re building up your gut’s tolerance to them. You’ll know you’ve acclimated to each new food group when you’re experiencing regular bowel movements.

After completing this phase, you transition to the full GAPS diet, which lasts significantly longer and includes a wider variety of foods.

Maintenance phase: The full GAPS diet

The full GAPS diet typically spans 1.5 to 2 years to give your gut plenty of time to heal and normalize. It includes:

Fresh, hormone-free and grass-fed meats
Animal fats like lard, tallow, duck fat, raw butter, and ghee (clarified butter)
Fish and shellfish
Organic eggs
Fermented foods like kefir, homemade yogurt, and sauerkraut
Non-starchy vegetables (broccoli, spinach)

You can also enjoy moderate amounts of nuts and GAPS-recipe baked goods made with nut flours. You can find many of these recipes online.

There are a few more guidelines recommended for this phase:

Avoid eating meat and fruit together.
Prioritize organic foods.
Include animal fats, coconut oil, or cold-pressed olive oil with every meal.
Drink bone broth with every meal.
Enjoy large amounts of fermented foods if well-tolerated.
Steer clear of packaged and canned foods–particularly those containing refined carbs, preservatives, and artificial colorings.

Next comes the reintroduction phase, where you’ll start reintroducing some foods.

Reintroduction phase: Coming off GAPS

Once you’ve experienced normal digestion for at least six months on the full GAPS diet, you can start incorporating other foods. Once again, this is a gradual process, typically lasting several months.

Dr. Campbell-McBride recommends introducing one new food at a time, in small portions. If you don’t experience any digestive issues within 2-3 days, you can slowly increase the portion size of the food, giving your body time to adjust before reintroducing another.

Dr. Campbell-McBride doesn’t specify which foods to reintroduce or in which order. But she recommends starting with new potatoes and fermented, gluten-free grains, such as quinoa or oats.

She also advises that you continue avoiding highly processed and refined-sugar-rich options, following a whole-foods diet.

GAPS diet food list

As you learned above, the specific foods you’ll be eating on a daily basis depends on your current phase of the diet. But here is a basic GAPS diet food list with the main components and their benefits for your health:

Bone broth: A foundational element of the GAPS diet, bone broth is rich in collagen, gelatin, and essential minerals that support intestinal healing while reducing inflammation.
Fermented foods: Foods like kefir, sauerkraut, and kimchi are packed with probiotics that help restore microbial balance in the gut.
Healthy fats: Avocado, olive oil, coconut oil, and ghee are recommended for their anti-inflammatory properties and support of gut health.
Cooked vegetables: Gentle on the digestive system, vegetables such as carrots, zucchini, and spinach are staples for gut health.
Meat and eggs: GAPS includes organic, pasture-raised meats and eggs for their high nutrient and protein content. Hard-boiled eggs make an easy, nutritious snack between meals.
Limited fruits: Enjoy moderate amounts of apples, apricots, bananas, berries, cherries, and dates for their fiber and nutritional benefits.
Limited nuts: Moderate amounts of nuts (almonds, pistachios) are allowed, as well. But be careful; in larger quantities, nuts can trigger gut issues like indigestion.

Common challenges and how to overcome them

Starting any new lifestyle habit can be an adjustment–and with the GAPS diet comes a set of unique challenges. Here are the most common ones and some tips to overcome them:

Cost and time investment

The GAPS diet requires planning, as well as a commitment to preparing homemade meals. This means it’s significantly more expensive and time-consuming than the Standard American Diet. However, it is doable–and you can develop a new routine that feels sustainable.

You may need to plan and cook your meals well in advance, and look for cost-effective ingredients. Set aside a day over the weekend for meal prep each week so you don’t end up reaching for less-healthy, more convenient options during a busy workday.

Social situations

Dining out with friends can make any diet a challenge to follow. You’ll likely need to plan ahead to make sure you’ll have suitable food options available–or bring your own meals and snacks.

Be proactive, communicate your dietary needs to anyone you’re going to be with, and/or scour menus for GAPS-friendly options ahead of time.

“Healing crisis” symptoms

Particularly when you’re first starting the GAPS diet, you may experience a “healing crisis,” or a period during which symptoms worsen temporarily as your body detoxifies. This phase can be discouraging–but it’s often a sign that healing is underway.

If you experience unpleasant symptoms like headaches, bloating, diarrhea, or trouble sleeping a few days into the diet, you’re likely experiencing withdrawal from highly processed foods.

Research shows sugar, in particular, can cause addictive responses in the brain that are not unlike those associated with drugs (i.e. cocaine).

You may also experience intensified sugar cravings due to lower dopamine levels as your body adjusts. Be patient, stay hydrated, and get support to manage these challenges.

Remember: these symptoms are temporary and should subside as your body acclimates to the new diet. Don’t hesitate to reach out to your healthcare provider for guidance if your symptoms are persistent or particularly concerning.

More tips for success with the GAPS diet

Here are a few more tips to set you up for success on your GAPS diet journey:

Get ongoing support. If possible, build a support network of friends, family, and healthcare providers who understand the diet and can extend encouragement and guidance.
Keep stress at bay. Stress management is a vital part of any healthy lifestyle. Employ practices like meditation, yoga, or deep breathing to reduce stress and support your gut, cognitive, and mental health–and to boost your overall sense of well-being.
Listen to your body. Everyone is different, so it’s critical to closely monitor the way your body reacts to each phase of the diet. Be open to adjusting your approach if needed. Move through the diet stages at a pace that suits your body’s responses.
Embrace the process: Remember the GAPS diet is a journey, not a quick destination. Be patient with yourself and celebrate even the smallest victories.

By following these tips, you can pave the way for success and even experience greater well-being while your body adjusts.

Conclusion

Whether you’re battling digestive issues, a mental health condition, or allergies–or are simply looking to support your immune function–the GAPS diet could represent a transformative path to a new and healthier you.

The GAPS diet is a protocol designed to heal your gut lining, restore the balance of beneficial bacteria in your digestive tract, and address food intolerances through targeted nutritional changes.
By following the GAPS diet, you could experience dramatic improvements in your digestion, mood, cognitive function, immunity, and overall well-being.
The diet progresses through initial restrictive stages that focus on easily digestible, gut-healing foods, transitioning into the Full GAPS Diet, which includes a wider array of foods as the gut heals.
You can overcome common challenges like time-investment, economical and social limitations, and temporary detoxification symptoms with proper planning, hydration, patience, and guidance from your healthcare provider.

Remember: no diet is one-size-fits-all. Talk to your healthcare provider to customize the protocol so it meets your individual needs.

With patience, dedication, and a willingness to trust the process, the GAPS diet can be a powerful tool in your healing toolbelt, paving the way for greater health and vitality.

References:

Food Intolerances – PMC

GAPS Nutritional Protocol – How Healing the Gut Removes the Basis for All Chronic Diseases

Leaky Gut and the Ingredients That Help Treat It: A Review – PMC

The Impact of Microbiota on the Gut–Brain Axis: Examining the Complex Interplay and Implications – PMC

Gut microbiota’s effect on mental health: The gut-brain axis – PMC

Beyond the brain: The gut microbiome and Alzheimer’s disease | National Institute on Aging

Gut-Brain Axis: A Cutting-Edge Approach to Target Neurological Disorders and Potential Synbiotic Application – ScienceDirect.

The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems – PMC

Guts Imbalance Imbalances the Brain: A Review of Gut Microbiota Association With Neurological and Psychiatric Disorders – PMC

The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health – PMC

Exploring the Influence of Gut–Brain Axis Modulation on Cognitive Health: A Comprehensive Review of Prebiotics, Probiotics, and Symbiotics – PMC.