GAPS

The GAPS diet (Gut and Psychology Syndrome) is a therapeutic nutrition program aimed at restoring gut microbiota and mucosa, as well as normalizing the functioning of the nervous system.

It is based on the principles of the Specific Carbohydrate Diet (SCD) and was developed by Dr. Natasha Campbell-McBride for the therapy of autism, ADHD, depression, autoimmune, and chronic inflammatory diseases.

The main goal of the diet is to eliminate the source of toxins in the gut and restore the barrier between the gut and the brain.

Why the GAPS Diet is Needed

The core idea of GAPS is that gut dysbiosis leads to the formation of toxic metabolites that affect the brain and nervous system. Therefore, treatment should begin with restoring the microbiota and mucosa of the gut.

The diet helps reduce inflammation, improve digestion, alleviate allergic and autoimmune reactions, as well as stabilize emotional state and cognitive functions.

Main Principles

• Gradual introduction of foods—from simple and easily digestible to more complex;
• Emphasis on homemade broths, fermented foods, and whole fats;
• Complete elimination of sugar, grains, starch, and processed foods;
• Restoration of microbiota using probiotics and fermented dishes;
• Support for detoxification of the body through nutrition, skin, and lymph.

Main Stages of GAPS

1. Introductory stage—starts with meat broths, boiled vegetables, fats, fermented juices, and gradually introduced foods;
2. Transitional stage—adds eggs, stewed vegetables, nut pastes, fermented dairy products;
3. Full stage—expansion of the diet to include fresh fruits, salads, nut flour, casseroles, and honey-based desserts.

Allowed Foods

• Homemade meat and bone broths;
• Meat, poultry, fish, eggs;
• Non-starchy vegetables—zucchini, broccoli, cauliflower, carrots;
• Fermented foods—sauerkraut, yogurt, kefir, ayran, whey;
• Nuts and seeds (soaked or ground);
• Fruits and berries in moderate amounts;
• Fats—butter, ghee, coconut oil, olive oil;
• Honey as the only sweetener.

Foods to Avoid

• Grains and pseudo-grains;
• Sugar, syrups, and sweeteners;
• Potatoes, sweet potatoes, corn, beets;
• Legumes (except soaked lentils and beans);
• Dairy products with lactose, if there is no enzymatic tolerance;
• Refined oils, fast food, and preservatives.

Benefits of GAPS

• Restoration of gut microbiota and mucosa;
• Reduction of inflammation and toxic load;
• Improvement of digestion and nutrient absorption;
• Normalization of behavior, sleep, and emotional state;
• Reduction of manifestations of autism, anxiety, and chronic fatigue.

Conclusion

The GAPS diet is not just nutrition, but a comprehensive restorative program that combines the principles of nutrition science, microbiology, and functional medicine.

When followed correctly, it helps restore the gut-brain barrier, improve metabolism, immunity, and mental state, especially in people with chronic inflammatory and neurological disorders.