What is the GAPS Diet?
The GAPS Diet, short for Gut and Psychology Syndrome, is more than just a nutritional plan; it's a comprehensive healing protocol developed by Dr. Natasha Campbell-McBride, a neurologist and nutrition specialist.
At its core, the GAPS Diet is based on the understanding that a damaged or imbalanced gut can be the root cause of many chronic health conditions, not only physical but also psychological and neurological.
From eczema and autoimmune issues to anxiety, depression, and even learning disabilities, Dr. Campbell-McBride observed that the common thread in many of her patients’ health challenges was poor gut health. With this insight, she developed the GAPS nutritional protocol to address the source rather than just the symptoms.
The diet focuses on deeply nourishing, easily digestible whole foods designed to restore the integrity of the gut lining, repopulate the microbiome with beneficial bacteria, and reduce inflammation.
But it’s not just about food, it’s a lifestyle approach to detoxification and healing that emphasizes the connection between the gut, the brain, and the immune system.
Whether you're navigating digestive issues, autoimmune conditions, or looking for a natural way to support mental clarity and emotional balance, the GAPS Diet offers a structured, therapeutic path to healing from the inside out.
Understanding the Gut-Brain Connection
The Importance of Gut Health
The saying “you are what you eat” takes on a whole new level of meaning when we start to explore the powerful relationship between the gut and the brain.
Often referred to as our “second brain,” the gut is far more than just a place where digestion happens; it’s a central hub of communication that influences nearly every aspect of our physical, emotional, and mental well-being.
Lining the walls of the gut is an intricate web of over 100 million neurons, forming what’s known as the enteric nervous system.
This system is in constant conversation with the brain, primarily through the vagus nerve, a major communication highway that sends messages back and forth between the gut and the central nervous system.
This connection means that the state of our gut can directly impact our mood, stress levels, cognitive function, and even behaviour.
When the gut is inflamed or imbalanced, it can disrupt this delicate communication, often showing up as brain fog, anxiety, depression, irritability, or fatigue, symptoms many of us have been taught to treat in isolation.
But when we begin to view the gut as a central player in our mental and emotional health, we start to see the bigger picture: healing the gut has the power to support a clearer mind, calmer mood, and more vibrant energy.
Gut Health and Mental Well-being
Modern scientific research continues to uncover what holistic practitioners have observed for years: our gut health has a profound impact on our mental and emotional well-being.
A growing body of evidence now links conditions such as anxiety, depression, ADHD, and even autism spectrum disorders to gut dysbiosis, a state where the delicate balance of beneficial and harmful microbes in the digestive tract becomes disrupted.
When the gut microbiome is out of balance, it can lead to inflammation, impaired nutrient absorption, and the production of toxic byproducts that affect the brain and nervous system.
This gut-brain disruption can manifest as emotional instability, mood swings, poor concentration, or heightened stress responses, symptoms often treated with medications but rarely traced back to the root cause.
The GAPS Diet is specifically designed to address this imbalance at its source. By removing inflammatory foods and introducing nutrient-dense, healing foods that nourish the gut lining and support microbial diversity, this protocol restores harmony in the digestive tract.
By doing this, it helps reduce symptoms associated with these mental health conditions, supporting not just a healthier gut, but a more balanced and resilient mind as well.
Prefer to learn by watching or listening?
If you're more of a visual learner or just want someone to walk you through the GAPS Diet in a clear, approachable way, I’ve got you covered.
This 1-hour webinar will guide you through the what, why, and how of the GAPS protocol. Whether you're brand new to gut healing or just need a refresher, this presentation breaks it all down in a simple, digestible way.
Watch the GAPS Diet Webinar Now (or just press play above!)
Core Principles of the GAPS Diet
Foods to Eat
The GAPS diet focuses on nutrient-dense, easily digestible foods that help repair the gut lining.
These include:
Meat Stock & Bone Broth: Rich in collagen and amino acids, bone broth supports gut healing.
Fermented Foods: Sauerkraut, kimchi, and kefir introduce beneficial bacteria to the gut.
Non-starchy Vegetables: Carrots, squash, and broccoli, which are easier on digestion.
Grass-fed Meat and Organic Poultry: High-quality protein sources that avoid the inflammatory effects of conventional meats.
Healthy Fats: Coconut oil, olive oil, and animal fats provide essential fatty acids crucial for gut health.
Foods to Avoid
Avoiding certain foods is equally important in the GAPS diet. These include:
Processed Foods: Preservatives, additives, and artificial ingredients can exacerbate gut issues.
Grains and Starches: Including wheat, rice, and potatoes, which are harder to digest and can feed harmful bacteria.
Refined Sugars: Promote the growth of pathogenic bacteria and yeast in the gut.
Dairy: Initially excluded but may be reintroduced in fermented forms like yogurt and kefir.
6 stages of the GAPS DietThe GAPS Intro Diet
The GAPS Intro Diet is divided into six stages, each designed to gently support the healing process of the gut lining. The stages gradually introduce foods to monitor their impact on the digestive system and are structured as follows:
Stage 1: Begins with homemade meat stock, boiled meats, and non-fibrous vegetables. Probiotic foods like sauerkraut juice and fermented fish are also introduced.
Stage 2: Adds egg yolks and ghee to the diet. Stews and casseroles with meats and vegetables boiled in broth are recommended, alongside fermented dairy such as homemade yogurt.
Stage 3: Introduces avocado, squash pancakes made with ferments like sauerkraut, and eggs scrambled in ghee.
Stage 4: Raw vegetables like cucumber and carrot sticks are added, along with roasted meats and cold-pressed olive oil.
Stage 5: Incorporates raw fruits for the first time, starting with peeled and de-seeded apple and gradually adding more as tolerated.
Stage 6: Raw fruit is expanded along with more advanced recipes such as nut-bread and baked goods made from ground almonds and natural sweeteners like honey.
The GAPS Intro Diet is often considered the most powerful phase of the entire protocol.
Essentially a structured elimination diet, it’s designed to remove all potential irritants and allergens while introducing deeply nourishing, easily digestible foods that begin the healing process at the root level.
While it may seem restrictive at first glance, this phase is intentionally crafted to be the fastest and most effective way to begin repairing the gut lining, reducing inflammation, and rebalancing the microbiome.
It’s important to note that the Intro Diet is not meant to be a forever diet. Think of it as a therapeutic reset, a temporary but powerful intervention to support deep healing.
Depending on your unique gut health history and how your body responds, the Intro phase can take anywhere from 1 to 6 months or longer to complete. Progress through each stage is guided by your symptoms and tolerance, allowing for a personalized healing journey that meets your body where it’s at.
Over the years, the GAPS Intro Diet has helped thousands of people experience profound improvements in their physical, mental, and emotional health.
It's been especially effective for those dealing with:
Autism spectrum disorders
ADHD and other behavioral challenges
Anxiety and depression
Autoimmune conditions (like Hashimoto’s, rheumatoid arthritis, eczema, and psoriasis)
IBS, IBD, and chronic digestive issues
Food allergies and intolerances
Chronic fatigue and fibromyalgia
Neurological symptoms and brain fog
Skin conditions like acne and eczema
By removing the foods that harm and replacing them with those that heal, the GAPS Intro Diet creates the foundation for long-lasting wellness, not just for the gut, but for the whole body.
The Full GAPS Diet
Once you’ve successfully completed the GAPS Intro Diet, or when your digestive system has shown enough improvement to handle a wider variety of foods, you’ll transition into the Full GAPS Diet.
This phase is less restrictive and more sustainable, allowing for greater flexibility while still maintaining the core principles of healing and nourishment.
The Full GAPS Diet continues to emphasize nutrient-dense, gut-supportive foods that reinforce the work you've done during the Intro phase.
It includes all the healing staples you’ve become familiar with, like homemade meat stock, fermented vegetables, probiotic-rich foods, and healthy fats, but now broadens to welcome in a wider selection of nourishing options.
These may include:
Fresh fruits (introduced gradually and individually tested for tolerance)
A greater variety of non-starchy vegetables
Fermented dairy in larger amounts, such as homemade yogurt or kefir
Nut flours and baked goods made with GAPS-legal ingredients
Gluten-free pseudo-grains like buckwheat, quinoa, or millet (for some individuals, after significant healing has taken place)
While this phase brings more food freedom, the focus remains firmly rooted in real, whole foods, free from refined sugars, processed additives, preservatives, and artificial ingredients.
This helps ensure that your gut flora continues to rebalance and thrive, supporting not only digestion but also your immune system, energy levels, mental clarity, and mood.
The Full GAPS Diet is often followed for 1.5 to 2 years or longer, depending on individual needs and how thoroughly healing has taken place.
For many, this phase becomes a nourishing way of life, offering the benefits of sustained gut health while slowly reintroducing a wider variety of foods over time.
Coming Off the GAPS Diet
Transitioning off the GAPS Diet is a gradual and intentional process, one that should be approached with the same mindfulness and patience as the healing journey itself.
After months or even years of nurturing the gut and avoiding inflammatory or difficult-to-digest foods, reintroducing previously excluded items requires care to ensure the body is truly ready.
The transition begins by slowly testing small amounts of foods that were avoided during GAPS, such as starchy vegetables (like sweet potatoes and parsnips), non-gluten grains (such as rice, buckwheat, or quinoa), and traditionally prepared legumes (soaked and cooked lentils or beans).
These foods are nutrient-dense and can be valuable parts of a balanced diet, but only if the gut is healed enough to digest them properly.
The key is to reintroduce one new food at a time, ideally spaced several days apart. This gives you time to monitor for any subtle or obvious reactions, which may include digestive discomfort, changes in mood, skin issues, fatigue, or a return of old symptoms.
If a food is well tolerated for at least 3–5 days with no adverse effects, it can be safely added to your regular diet. If not, simply remove it for a few more months and try again later.
This slow, responsive approach helps rebuild dietary diversity without overwhelming the gut or undoing the progress made.
The ultimate goal is to establish a personalized, balanced, and sustainable way of eating, one that reflects the wisdom of GAPS while giving your body the flexibility and nourishment it needs to thrive long-term.
Some people find they’re able to return to a more traditional whole foods diet that includes properly prepared grains and legumes, while others prefer to maintain a modified GAPS-style way of eating because they simply feel their best that way.
There’s no one-size-fits-all outcome; what matters most is that your body feels strong, your symptoms remain resolved, and your relationship with food is rooted in intuition, nourishment, and trust.
Health Benefits and Considerations
Potential Health Benefits of the GAPS Diet
The GAPS Diet isn’t just about managing digestive issues, it’s a comprehensive healing protocol designed to support the entire body.
By addressing the root cause of many chronic conditions, gut dysfunction, it offers a wide range of potential health benefits.
While individual results vary, many people report transformative shifts in their physical, emotional, and mental well-being.
Here’s a closer look at some of the most commonly experienced improvements:
Improved Digestion
One of the most immediate and noticeable benefits is better digestion.
By eliminating common irritants like grains, processed foods, refined sugars, and difficult-to-digest carbohydrates, and replacing them with soothing, nutrient-rich foods like meat stock, fermented vegetables, and healthy fats, the gut lining begins to heal.
As inflammation reduces and beneficial bacteria flourish, many people report relief from symptoms like:
Bloating and gas
Constipation or diarrhea
Acid reflux
IBS, IBD, and other inflammatory bowel conditions
Healing the gut also means better enzyme production and more efficient digestion overall, laying the foundation for long-term gut health.
Enhanced Mental & Emotional Health
The gut-brain connection is a key pillar of the GAPS philosophy.
By restoring microbial balance and reducing systemic inflammation, many followers notice improvements in mood, focus, and emotional resilience.
Reports often include:
Reduced anxiety and panic attacks
Fewer depressive episodes
Clearer thinking and improved concentration
Stabilized mood swings and emotional reactivity
Better sleep and fewer intrusive thoughts
For children and adults with neurodevelopmental challenges like autism spectrum disorder or ADHD, the GAPS Diet has shown particular promise when used under professional guidance.
Strengthened Immune Function
Over 70% of the immune system lives in the gut, so when the digestive system is compromised, immune health often suffers.
By repairing the gut barrier and feeding the microbiome with probiotics and prebiotics from fermented and fibre-rich foods, GAPS helps regulate immune responses.
Many notice:
Fewer colds and infections
Reduced allergies or seasonal sensitivities
Less frequent flare-ups of autoimmune symptoms
Greater resilience to environmental stressors
Increased Energy and Vitality
When the gut heals, nutrient absorption improves, and that’s a game changer.
The body can finally absorb essential vitamins, minerals, amino acids, and healthy fats that are crucial for cellular energy, hormone production, and brain function.
As a result, people often feel:
More energized throughout the day
Less reliant on caffeine or sugar for a boost
Clearer-headed and more productive
Balanced in their blood sugar and mood
Many describe it as the “fog lifting” and finally feeling like themselves again.
Important Considerations Before Starting the GAPS Diet
While the GAPS Diet has helped many people reclaim their health, it’s not a one-size-fits-all approach, and it’s important to consider your unique needs before diving in.
This protocol is both powerful and intensive, and for those with underlying health conditions, professional support can make all the difference in a safe and effective healing journey.
Work with a Certified GAPS Practitioner
Because the GAPS Diet involves a significant shift in eating habits, detoxification, and digestive capacity, it’s highly recommended that individuals with chronic or complex conditions work alongside a Certified GAPS Practitioner.
Personalized guidance ensures the protocol is adapted to suit your body's needs, minimizing the risk of symptom flare-ups or unintended side effects. A practitioner can also help interpret reactions, offer appropriate pacing, and provide emotional and nutritional support along the way.
Modify for Specific Sensitivities
Some individuals may need to adjust the protocol to accommodate specific health concerns.
For example:
Histamine intolerance: Fermented foods like sauerkraut, yogurt, and bone broth (especially long-cooked broths) are typically emphasized on GAPS, but they can aggravate symptoms for those with histamine sensitivity.
These individuals may need to delay or limit these foods and instead focus on low-histamine healing options like meat stock and freshly prepared meals.
Salicylate or oxalate sensitivity: Certain fruits, vegetables, and herbs included on GAPS can trigger reactions in sensitive individuals. Identifying and working around these intolerances requires careful planning.
Autoimmune conditions: While GAPS can be beneficial for autoimmune issues, detox reactions may occur during the early stages.
A slow, intentional start is key, often beginning with smaller portions of healing foods like meat stock and cooked vegetables before adding in ferments or supplements.
Mental and Emotional Preparedness
The GAPS Diet is not a quick fix, it’s a therapeutic protocol that requires commitment, patience, and self-compassion.
Especially in the beginning stages, you may experience emotional detox, cravings, fatigue, or temporary symptom flare-ups as your body adjusts and begins to heal.
Preparing mentally and emotionally, building a strong support system, and creating nourishing routines (like journaling, rest, or energy healing practices like Reiki) can make the journey smoother and more empowering.
Getting Started with the GAPS Diet
Practical Tips
Starting the GAPS Diet can feel like a big shift, especially if you're used to grabbing food on the go or relying on convenience meals.
But with some preparation, patience, and intention, you'll find your rhythm and likely discover a deep sense of empowerment as you take charge of your healing.
Here are some practical tips to make your transition smoother and more sustainable:
Gradual Introduction
The GAPS journey begins with the Intro Diet, which is designed to be gentle on the digestive system and initiate deep healing.
Start with simple, easily digestible foods like meat stock (not to be confused with bone broth), well-cooked non-fibrous vegetables, and probiotic-rich ferments such as sauerkraut juice (if tolerated).
This phase is intentionally restrictive to reduce inflammation and give your gut lining a chance to repair.
Don’t rush—introduce new foods slowly and observe how your body responds.
Keep a food and symptom journal to track progress and spot patterns.
Listen to your body; some people move through the Intro stages quickly, while others need more time.
Meal Planning is Key
Planning ahead makes all the difference on GAPS. Without a solid plan, it’s easy to feel overwhelmed or reach for something off-protocol when you're tired or hungry.
Batch cook meat stock, soups, and stews so you always have healing meals ready to go.
Rotate meals to keep things interesting while still being gut-friendly.
Make a weekly grocery list and stick to it—this helps you stay focused and budget-conscious.
Bonus: Planning ahead also gives you the opportunity to ensure you’re meeting your nutritional needs, especially when dietary variety is limited in the early stages.
Preparation is Empowering
Homemade foods are the heart of the GAPS Diet. While it may feel daunting at first, many people find joy and confidence in learning these traditional preparation methods.
Fermented veggies like sauerkraut and carrots are simple to make and loaded with beneficial probiotics.
Meat stock (not long-cooked bone broth) becomes a daily staple and is rich in collagen, gelatin, and amino acids that nourish the gut lining.
Make your own GAPS-friendly snacks, like boiled eggs, homemade yogurt (if tolerated), or meat patties, so you’re never caught without something nourishing on hand.
If you're brand new to these kitchen skills, start with just one or two preparations per week. Over time, they’ll become second nature, and many people even find them meditative or ritualistic.
Bonus Tip: Create a Supportive Environment
Changing your diet is easier when you're not doing it alone. Connect with a Certified GAPS Practitioner or a community of like-minded individuals for guidance and encouragement.
Share your goals with your family or housemates, and invite them to support your healing journey (or even join in!).
"Food is the most powerful medicine that we put into our bodies, and the GAPS diet leverages the healing power of food to repair the gut and boost overall health.” -Dr. Natasha Campbell-McBrideCommon Challenges on the GAPS Diet (and How to Overcome Them)
Starting the GAPS Diet is an exciting, transformative journey, but it comes with a few hurdles that can catch you off guard.
The good news is that with the right mindset and a bit of planning, you can tackle these challenges head-on and keep moving toward your health goals.
Here are some of the most common struggles and practical solutions to help you stay on track:
Navigating Social Situations
Social events, family gatherings, and dining out can feel like a minefield when you’re following such a strict diet. It’s tough to feel the pressure of either sticking to your plan or facing questions about your food choices.
Practical Solutions:
Don’t skip meals before going to social events, this helps you avoid temptation and keeps your blood sugar stable.
Be prepared with a small snack, a jar of homemade GAPS-friendly soup or a few boiled eggs can be lifesavers when options are slim.
Talk to your hosts ahead of time about your dietary needs. Most people are more than happy to accommodate when you explain that you're healing your gut.
Create a GAPS-friendly dish to share, something easy to bring that everyone will love, like a hearty vegetable stew or a fresh salad with homemade dressing.
Time-Consuming Meal Prep
With everything from bone broth to fermented vegetables, the GAPS Diet requires a significant time commitment in the kitchen. You might feel overwhelmed at first with how much preparation is involved.
Practical Solutions:
Batch cooking is your best friend—prepare big batches of staple foods like bone broth, soups, and stews, then freeze them in portions for the week.
Plan your cooking sessions—designate a specific day or two each week to focus on meal prep and batch-cooking so it doesn’t feel like an every-day task.
Simplify your meals—you don’t need complex recipes every day. A simple meat and vegetable combo can be just as nutritious and satisfying.
Overcoming the Feeling of Isolation
Following the GAPS Diet can sometimes make you feel like you're on your own, especially if friends or family aren't supporting your choices, or you’re surrounded by foods you can't have.
Practical Solutions:
Find support groups online—communities like Facebook groups or health forums are a great place to connect with others going through the same journey. It’s also a place to swap recipes and tips.
Check in with a Certified GAPS Practitioner—having someone to guide you and help with troubleshooting can be incredibly reassuring. It’s like having a coach on your side.
Celebrate small victories—whether it’s a gut-healing milestone or just sticking to your diet through a difficult situation, celebrate your progress to stay motivated!
Managing the Cost of Quality Ingredients
High-quality, organic, and pasture-raised foods are a big part of the GAPS Diet, but they can also add up. Finding a balance between budgeting and maintaining the quality of your food is important.
Practical Solutions:
Shop in bulk—buying larger quantities of staple items (like meats, fats, and vegetables) can save you money in the long run.
Prioritize what’s essential—you don’t have to buy everything organic, but it’s worth prioritizing things like pastured meats, organic vegetables, and high-quality fats.
Look for local sources—find a local farmer’s market, CSA, or butcher who can offer better prices on quality meats and produce.
Grow your own—if you have the space and time, consider growing your own herbs and vegetables to reduce costs and increase the nutritional value of your meals.
Staying Consistent with Lifestyle Changes
The GAPS Diet isn’t just about food, it’s a lifestyle shift. Staying consistent while adjusting to new routines and coping with any health fluctuations can sometimes feel exhausting.
Practical Solutions:
Integrate the diet into your daily routine—make meal prep, cooking, and your new lifestyle habits part of your regular rhythm. Small changes add up over time.
Stay patient—healing takes time. It’s normal to experience some bumps along the way, but remember that each day you're nourishing your body and doing the work.
Set realistic goals—don’t expect perfection. Focus on progress rather than aiming for an impossible “GAPS-perfect” standard.
By addressing these challenges head-on with these practical solutions, you’ll set yourself up for a successful GAPS journey.
Keep in mind that every challenge you face is an opportunity to learn more about yourself and your body’s needs, and that, in itself, is part of the healing process.
Your Next Steps
The GAPS Diet is more than a protocol, it’s a path toward healing from the inside out.
If you’re here, something in your body or intuition might already be telling you it’s time to do things differently. Maybe you're ready to dive fully into the GAPS journey, or maybe you just want to begin gently; either way, you don’t have to figure it out alone.
Book a free discovery call with me if you're curious about the GAPS Diet or want support customizing it to your unique needs. I’ll meet you where you are, whether you’re ready for the full Intro Diet or just want to start bringing in more gut-friendly foods.
Check out my 1:1 Nutrition Packages designed to support you through GAPS and beyond. We’ll focus on easy-to-digest, deeply nourishing foods to help rebuild your gut lining, calm inflammation, and bring your system back into balance.
Want to learn more first?
I recorded a 1-hour GAPS Diet webinar that breaks down everything in a simple, digestible way, from the science to the food stages, and how to know if it’s the right fit for you.
[Click here to watch the free GAPS webinar on YouTube]
And if you're ready to dive into the foundational text behind this protocol, I recommend Gut and Physiology Syndrome by Dr. Natasha Campbell-McBride, a must-read for anyone serious about healing through food.
