The Gut and Psychology Syndrome (GAPS) diet, developed by Dr. Natasha Campbell-McBride is based on the Specific Carbohydrate Diet (SCD) which was evolved and expanded upon to create her full protocol for healing digestive disorders and related issues, particularly those affecting the brain and immune system.

The GAPS diet is a restrictive elimination diet based on the theory that gut health is fundamental to overall physical and mental well-being. It posits that a compromised gut lining (“leaky gut”) allows toxins and undigested food particles to enter the bloodstream, potentially contributing to various health issues, including neurological, psychological, and autoimmune conditions.

Key Principles of the GAPS Method:

Remove Irritating Foods: The diet eliminates foods believed to damage the gut lining and disrupt gut flora, such as all grains, pasteurised dairy, refined sugars, processed foods, and starchy vegetables.
Introduce Gut-Healing Foods: It emphasises nutrient-dense, easily digestible foods to heal and seal the gut lining. This includes homemade bone broth, well-cooked meats and fish, healthy fats (animal fats, ghee, coconut oil, olive oil), and fermented foods.
Restore Beneficial Gut Flora: The diet encourages the consumption of probiotic-rich foods (homemade yogurt, kefir, fermented vegetables) and often recommends probiotic supplements to rebalance the gut microbiome.
Reduce Toxin Exposure:  Eat organic foods that reduces exposure to pesticides and herbicides which enter the body from conventional foods which create chronic inflammation. It advises avoiding processed foods with artificial additives, preservatives, and other chemicals that can burden the digestive system.
Phased Approach: The GAPS diet typically begins with a strict “Introduction Diet” with several stages to gradually introduce easily digestible foods and assess tolerance. This is followed by the “Full GAPS Diet” and eventually a gradual reintroduction of previously eliminated foods.
Long-Term Commitment: The GAPS diet is not a quick fix and often requires a commitment of 1 to 2 years or longer to achieve the intended gut healing.

The Reintroduction Phase:  This occurs after at least six months of normal digestion on the full GAPS diet. It involves gradually reintroducing previously eliminated foods, one at a time and in small amounts. The goal is to identify any foods that still cause digestive issues or other adverse reactions. If a food is well-tolerated over 2-3 days, the portion size can be gradually increased. While the GAPS method doesn’t specify a strict order, it suggests starting with new potatoes and fermented, gluten-free grains. Even after this phase, the recommendation is to continue avoiding highly processed and refined, high-sugar foods, maintaining the whole-foods principles of the diet. This phase can be a long process, spanning several months.

In essence, the GAPS method aims to heal the gut by removing irritating foods, promoting nutrient-dense and easily digestible options, restoring a healthy gut microbiome, and reducing overall toxin exposure through a phased and often lengthy dietary approach.

Here are some reported benefits of a GAPS diet.