Overview & Origin
The GAPS Diet, short for Gut and Psychology Syndrome, was developed by Dr. Natasha Campbell-McBride, a neurologist and nutritionist, to address the connection between gut health and neurological or psychological disorders.
Inspired by her personal experience helping her autistic son, Dr. McBride built upon the Specific Carbohydrate Diet (SCD) and introduced a therapeutic nutritional protocol aimed at healing a damaged gut lining and restoring the gut microbiome to improve conditions like:
- Autism
- ADHD
- Dyslexia
- Depression
- Anxiety
- Autoimmune disorders
- Digestive issues (IBS, leaky gut, etc.)
The central premise of GAPS is that many physical and mental health problems stem from a compromised gut barrier and imbalanced intestinal flora, and that by healing the gut, the body and brain can recover.
How It Works
The GAPS Diet is a therapeutic, phased protocol that eliminates difficult-to-digest foods and focuses on gut-healing, anti-inflammatory, probiotic-rich nutrition.
It consists of three main parts:
- Introduction Diet (6 Stages) – Starts with easily digestible, healing foods like meat stocks, broths, and fermented vegetables, gradually reintroducing more complex foods.
- Full GAPS Diet – Focuses on nourishing, traditional foods like meats, vegetables, healthy fats, fermented foods, and homemade dairy.
- Maintenance & Reintroduction – After 1.5–2 years, patients slowly reintroduce non-GAPS foods as tolerance improves.
The Science Behind It
Research has increasingly confirmed the gut-brain connection — the idea that the microbiome influences neurological and psychological health via the gut-brain axis.
Key scientific principles behind the GAPS Diet:
- A leaky gut allows toxins, undigested food, and pathogens to enter the bloodstream, triggering systemic inflammation and affecting brain function.
- Gut dysbiosis (imbalance of microbes) is linked to anxiety, depression, autism, and autoimmune disorders.
- Healing the gut lining and repopulating it with beneficial bacteria can significantly improve mental clarity, mood, immunity, and digestion.
While more large-scale studies are needed, anecdotal reports and case studies strongly support the diet’s effectiveness in neurological and digestive recovery.
Allowed Foods (Full GAPS Diet)
- 🥩 Grass-fed meats, organ meats, and wild-caught fish
- 🍖 Homemade meat stock and bone broth
- 🥦 Non-starchy vegetables (e.g., spinach, cauliflower, onions)
- 🧈 Healthy animal fats: tallow, lard, ghee, duck fat
- 🥚 Pastured eggs
- 🐄 Raw or homemade fermented dairy (yogurt, kefir, sour cream)
- 🍳 Fermented foods: sauerkraut, kimchi, fermented veggies
- 🍯 Raw honey (in small amounts)
- 🥥 Coconut oil, olive oil (cold-pressed, high quality)
- 🌰 Soaked/sprouted nuts (almond flour allowed later)
- 🧂 Unrefined salt, herbs, and spices (no additives)
Foods to Avoid
- ❌ Grains (wheat, rice, oats, etc.)
- ❌ Refined sugars and sweeteners
- ❌ Starches (potatoes, corn, yams)
- ❌ Processed foods
- ❌ Soy, legumes (except properly prepared later in the diet)
- ❌ Commercial dairy (unless fermented at home)
- ❌ Food additives, preservatives, gums
Benefits (Pros)
- 🌿 Deep gut healing for leaky gut, IBS, colitis, and more
- 🧠 Can help reduce autism symptoms, anxiety, and depression
- 💪 Supports immune and neurological recovery
- 🦴 Promotes strong digestion and nutrient absorption
- 🌱 Encourages cooking from scratch and whole-food awareness
- 🧬 Tailored to individual healing pace
Potential Drawbacks (Cons)
- 🥣 Restrictive and time-consuming, especially in the intro stages
- 🔁 Requires strict consistency for best results (often 1.5–2 years)
- 🧾 May be expensive to source organic meats, bones, and raw dairy
- 😣 Initial die-off symptoms (fatigue, headaches, irritability)
- 🧠 Emotional impact of dietary change for children or adults
Who Might Benefit
- Children with autism spectrum disorders
- Adults with autoimmune, digestive, or neurological disorders
- People struggling with food intolerances, brain fog, or chronic inflammation
- Anyone looking to do a comprehensive gut reset
Who Should Be Cautious
- Vegans or vegetarians (diet is heavily animal-based)
- Individuals with histamine intolerance (due to fermented foods and broths)
- People unable to prepare most meals at home from scratch
- Those with severe food restriction anxiety or eating disorders
1-Day Sample Full GAPS Meal Plan
Breakfast
Scrambled pastured eggs in ghee, sautéed spinach, and a spoon of fermented sauerkraut
Lunch
Homemade chicken soup with bone broth, carrots, zucchini, and shredded meat
Snack
Homemade yogurt with raw honey and a few soaked walnuts
Dinner
Lamb stew with garlic, onion, kale, and bone marrow broth
Optional
Chamomile tea with a teaspoon of fermented cream
GAPS Introduction Diet Overview (Stage 1 Highlights)
- Homemade meat/bone broths
- Simmered non-fibrous vegetables
- Fermented juice (sauerkraut brine)
- Slowly introduce boiled meats, animal fats, and egg yolks
- No fiber, no spices, minimal salt
- Gradual layering over 6 stages