“After about a year on the GAPS diet, the body significantly reduced its need for carbohydrates which are in starch and sugars, (since the GAPS diet has no grains and starch and sugars are types of carbohydrates). This shift results in a diet that is more nutrient-dense, leading to more stable blood sugar levels. After this period, two key beneficial effects are often observed. First, the reduction in food volume eases the strain on the digestive system. Second, the gut microbiome becomes healthier, as the overpopulation of pathogenic gut bacteria, which thrive on sugars, starches and carbohydrates, is reduced, allowing for a more balanced and beneficial microbial community.” – JB & LB

These results have significant credibility and rests on several key points:

Reduction of Sugars and Starches: A diet that reduces simple sugars and refined starches leads to more stable blood sugar levels. When you consume foods high in these components, they are quickly broken down into glucose, causing a rapid spike in blood sugar followed by a crash. A diet with a lower glycemic load—such as one rich in fats and proteins—releases glucose more slowly, which is why the GAPS diet can lead to more stable blood sugar.

Nutrient Density: The GAPS diet emphasises nutrient-dense foods like bone broth, fermented vegetables and proteins. These foods are packed with essential vitamins, minerals, and amino acids. A focus on nutrient-dense foods, rather than calorie-dense but nutrient-poor options (like many processed foods), can support overall bodily function and healing.

Reduced Digestive Strain: The GAPS diet often involves eating smaller, more easily digestible meals (like soups and stews), which can reduce the workload on the digestive system. A less strained digestive system can be more efficient at absorbing nutrients and can reduce symptoms like bloating and discomfort.

Impact on the Gut Microbiome: This is the most significant point. The composition of our gut microbiome is highly influenced by our diet. Pathogenic bacteria, yeasts, and other undesirable microbes often thrive on simple carbohydrates and sugars. By significantly reducing their primary food source, the GAPS diet can create an environment where their populations decline. This allows for the proliferation of beneficial bacteria that prefer other sources of nutrition, leading to a healthier, more balanced gut microbial community. This concept is a cornerstone of modern gastroenterology and nutritional science.