We've been hearing a lot lately about our gut health, good bacteria, and the gut-brain connection. In the context of this emerging area, the GAPS diet is catching the first wave, claiming to use the connection between the gut and the brain to treat different conditions, both physical and psychological.
What is this diet?
The Gut and Psychology Syndrome diet, also known as the GAPS diet, was developed by Dr Natasha Campbell-McBride, a UK physician who specializes in nutrition for digestive and immune system disorders, as well as disabilities of the behavior and learning.
The diet focuses on the connection between our gastrointestinal tract and the brain .
There is a two-way communication pathway between our intestine and our brain, both by an anatomical connection called the vagus nerve and by a biological or "wireless" connection that is transported through our bloodstream through hormones, according to an article by March 2019 published in Neuron. Both modes of communication are influenced by the bacteria in our gut. The foods we eat play an important role in our environment and overall gut health.
The GAPS diet believes that a myriad of conditions, from autism to depression to even schizophrenia, can be treated using this connection between the gut and the brain, with our diets being the driving force.
What do you eat on the GAPS diet?
The purpose of the GAPS diet is to " detoxify the person, remove the toxic fog from the brain to allow it to develop and function properly. To achieve this, we need to cleanse and heal the digestive tract so that it is no longer the main source of toxicity in the body and it becomes the source of food, as it is supposed to be . "
This diet is divided into three protocols:
1. Nutrition protocol
This protocol is divided into three parts: the introductory diet, the full GAPS diet, and a final stage that helps you get off the GAPS diet. The starting point (the introductory phase versus the full GAPS diet phase) depends on your condition and your current diet.
The Introduction Diet is divided into six stages and it can take three to six weeks to complete all stages. Once you have completed all the stages, you move on to the full GAPS diet, which lasts a minimum of 18-24 months.
The final phase of the nutrition protocol is called Exiting the GAPS diet .
Food you can eat
The foods you can eat depend on what part of the diet you are following and what stage you are in.
During the Introductory Diet, which lasts for three to six weeks, you will drink a cup of filtered, room-temperature water every morning. Then you will eat the following foods during each of your six stages.
- Stage 1
Homemade meat or fish broth
Soup made with broth
Probiotic Food Juice
Boiled meat or other soft tissues
Ginger tea between meals with a little honey
- Stage 2
Continue with stage one and add:
Organic raw egg yolks
Stews or stews made with meat and vegetables
Increase the amount of probiotic and fermented foods you are eating.
Start adding a teaspoon of ghee every day while gradually increasing your portion.
- Stage 3
Continue with the previous foods and add:
Two teaspoons of avocado (increase gradually)
Pancakes (made from nut butter, eggs, and a piece of winter squash or bone marrow)
Eggs cooked with ghee or goose or duck fat
- Stage 4
Continue with the previous stages and add:
Meats cooked by broiling or broiling
Cold pressed olive oil
Freshly squeezed juices
Baked bread with ground nuts or seeds
- Stage 5
Continue with food and add:
Cooked apple
Raw vegetables
- Stage 6
To the foods you've been eating, add:
Raw peeled apple
Gradually add raw fruit and more honey
Use nuts as a sweetener in baking.
Once you have completed the Introductory Diet, the Complete Gap Diet is followed for 18 to 24 months. Most of your diet should include:
- Bone broth or meat broth with every meal
- Fresh meats (hormone-free / grass-fed if possible)
- Animal fats
- Fish and shellfish
- Farm fresh organic eggs (if well tolerated)
- Fermented foods
- Vegetables
- Baked goods made with nut and fruit flours (only in moderation)
Foods to avoid
During the Introductory Diet phase, you cannot eat any foods that are not included in the six stages and foods must be eaten in the recommended order and amounts. Citrus fruits are not allowed during stage five.
Once you have passed the introductory stages and are on the full GAPS Diet, you should avoid the following foods:
- Highly processed foods in containers and cans
- Refined carbohydrates
- Foods containing preservatives, artificial colors and chemicals, etc.
- Temporarily cut out fruit, honey, and nuts if you suffer from yeast overgrowth.
- Specific beans, whole grains, condiments, etc.
2. Supplementation protocol
You will need to consult with a qualified physician to determine your supplement regimen. There are some "essential supplements" provided, such as:
- Probiotic
- Essential fatty acid
- Vitamin A
- Digestive enzyme
- Vitamin and mineral supplements
3. Detox protocol
It is recommended that you support your body's natural detoxification system through "light methods," including:
- Juices
- Coffee enemas (yeah, you read that right)
- Detoxifying supplements like algae, spirulina, and frozen bee pollen
- Oil extraction
- Swimming in natural waters (lakes, rivers and oceans)
- Remove amalgam fillings
It is healthy?
We really don't know. There is no published and peer-reviewed research on the GAPS diet and its effectiveness in healing our guts and brains and ultimately treating the variety of conditions it claims.
What risks are there in practicing the GAPS diet?
Nutrient deficiencies
This diet can last more than two years and requires a great reform in your diet, eliminating many healthy foods rich in nutrients. This puts you at risk for nutrient deficiencies. Although it may be mitigated by the supplement regimen you take, the risk is still great.
Foodborne illness
In one of the stages, raw egg yolks are recommended. This puts you at risk for salmonella and other bacterial infections. Make sure your eggs are pasteurized to reduce risk.
It is potentially high in saturated fat
The diet is rich in meat and animal fats, which can be high in saturated fat, which can have a negative effect on our cholesterol levels.
A general concern is that the diet lacks substantial research to back up its claims, while requiring a significant commitment to significant potential risks.
Should you try it?
If you still feel compelled to try the diet after reading the possible risks, consult your doctor first.
If your doctor supports your decision, work with a registered dietitian who specializes in this area. This is a difficult diet to follow and a dietitian will work closely with you to make sure you are following it correctly and help you avoid deficiencies along the way.
