GAPS Diet
What is the GAPS Diet?
The GAPS diet, developed by Dr. Natasha Campbell McBride is based on the Specific Carbohydrate Diet (SCD) and stands for Gut and Psychology Syndrome with an emphasis on the gut-brain connection. The diet is therefore indicated for those with neurological and psychiatric conditions.
The SCD diet allows monosaccharide carbohydrates, those with a “one sugar” structure because they are easily absorbed in the intestines.
Monosaccharides are glucose, fructose and galactose.
Complex carbohydrates with a disaccharide (“two sugars”) structure or polysaccharides (“many sugars”) are not allowed because they are difficult to digest and the incomplete breakdown of these feeds the harmful bacteria in our intestines causing them to overgrow, produce harmful byproducts and cause pain, bloating, gas, inflammation, diarrhea, constipation etc.
The thought is that over time, the beneficial bacteria proliferate, while the harmful bacteria are starved and die off and ultimately gut balance is restored.
The GAPS diet differs in that more probiotic-rich and fermented foods are included to help recolonize the gut with beneficial bacteria and counteract the bad bacteria.
The GAPS diet contains more detoxification principles, utilizes more supplements, and also has more phases and is more intensive than the SCD diet.
The Gut-Brain Connection & GAPS
The gut harbors many pathogens including overgrowth of candida and bad bacteria which produce toxins that are absorbed into the bloodstream and negatively affect the brain. It is believed that mothers with gut dysbiosis pass this on to their children at birth.
Due to diet and lifestyle, gut issues continue throughout childhood. The problems in the gut create a compromised immune system which results in chronic illnesses like respiratory or ear infections.
Antibiotic use, vaccinations, and the Standard American Diet all contribute to exacerbate the gut dysbiosis even further resulting in increased toxicity emanating from the gut and negatively impacting the brain.
The goal of the GAPS diet is to allow the brain to function optimally by healing and supporting the digestive system.
The idea is not to remain on the GAPS diet for life but to use it short-term to normalize the gut flora, heal the gut lining and restore optimal function, resolve nutritional deficiencies, restore optimal immune function, detoxify the body and open the channels for the body to detoxify itself moving forward.
Who Would Benefit From This Diet?
Someone would want to follow this diet if they have tried other diets, with limited success. This diet requires someone who is highly motivated and able to make all of their own meals from scratch.
Those most likely to benefit from this diet include children with autism, ADHD/ADD, dyslexia, dyspraxia, learning disabilities, behavioral or social problems, epilepsy and tics/fits. Adults with substance abuse issues, eating disorders, depression, obsessive compulsive disorder, manic depressive disorder, schizophrenia, and epilepsy may also benefit from the GAPS diet.
Indications This Diet Might Be a Good Fit
Those with:
Gastrointestinal symptoms
Time and resources to succeed
Those that have seen some success with the SCD
Recommended Foods
All meats cooked from fresh or frozen
All fish cooked from fresh or frozen
Homemade meat and fish stock
Organ meats
Good quality eggs (pastured)
Non-starchy vegetables
All ripe fruit including dried fruit
Fermented foods (sauerkraut, fish, dairy, beverages, nuts and seeds)
Cold extracted honey
Butter, ghee, coconut oil, palm oil, cold-pressed virgin olive oil, animal fats like goose fat, duck fat
Foods to Avoid
All grains
Starchy vegetables
Sugar and other commercial sweeteners
All pasteurized milk and milk substitutes
Starchy beans including soy
All processed foods including margarine, butter replacements, and vegetable oils
All food additives
Lifestyle Changes
Mindset and really tapping into your reasons will be critical when following the GAPS diet. It is vastly different from the standard American diet and success is dependent upon commitment and motivation. Working with a practitioner that is familiar with the intricacies of the diet would be extremely helpful.
Learning to ferment foods and make broths, stocks from scratch is key.
Planning ahead and setting aside time to prepare and cook meals is an absolute must with this diet.
Helpful Resources
Official GAPS Diet Websites
Official GAPS Book:
Cookbooks:
Recommended Supplements
Essential fatty acids (such as omega-3s)
Digestive enzymes, possibly betaine HCL or HCL & pepsin, or ox bile
Epsom Salts for baths
Fresh pressed vegetable and fruit juices & fermented foods
DISCLAIMER: Before starting any supplement or medication, always consult with your healthcare provider to ensure it is a good fit for your child. Dosage can vary based on age, weight, gender, and current diet.
GAPS Diet in the Research
Note: The GAPS diet is based upon the Specific Carbohydrate Diet (SCD) and is very similar. Research on the SCD could pertain to the GAPS diet. In fact, the GAPS diet focuses more on the gut microbiome, healing foods, recolonization and the gut-brain connection, so if these elements are key to the success of the SCD, one might expect the GAPS diet to be even more effective in this regard. Unfortunately, there is very little research on the GAPS diet specifically.
Gut-Brain Connection in ASD
Altered blood and urine metabolite levels, mitochondrial dysfunction, cellular oxidative stress, altered tight junctions in the blood-brain barrier and an unbalanced gut microbiota (dysbiosis) have been observed among children with autism. Consumption of specific probiotics may re-establish gut homeostasis and promote gut health. [1]
A relationship between improved gut health and decrease of symptoms in autism has been reported, with gluten-free diets, casein-free diets, pre- and probiotic and multivitamin supplementation showing promising results. Probiotics may alleviate the progression of autism and reduce cognitive and behavioural deficits. [2]
Recent evidence involving maternal infection, characterized by alterations in behavior, gut physiology, microbial composition, and related metabolite profile, suggests a possible benefit of probiotic treatment on several of the observed abnormal behaviors. [3]
Broth Contamination
Three different types of organic chicken broth showed that such broths contain several times the lead concentration of the water with which the broth is made. [4]
The Bottom Line
The GAPS diet is difficult to follow and may be more costly than other diets due to the requirement for high quality, organic foods. The diet is not incredibly well-known and thus the resources available are limited. The SCD diet is very similar and there is more research and resources to assist with that diet, which would be helpful for those on the GAPS diet.
There is a great deal of anecdotal evidence as to the efficacy of the diet in helping many people, including those with autism. The creator of the diet, Dr. Natasha Campbell McBride, claims that her own son lost his autism diagnosis after she implemented this diet with him, over the course of several years. There is very little in the way of published research and thus we can’t say whether the anecdotal success holds true in controlled trials. There have also been some concerns with histamine/amine intolerance, as well as oxalate and glutamate sensitivity with this diet.
Rating Scale: 1 - 5 stars ★
We rate the quality and quantity of the Research supporting the efficacy of the diet in improving symptoms as well as the Ease of Adherence, taking into account the cost, resources available, time required, social acclimation to the diet including options available in restaurants and grocery stores which assist in convenience and adherence
Ease of Adherence ★★
This diet is quite difficult to follow in its entirety.
Research ★★
Very little published research in regards to the effectiveness of the GAPS diet for those with autism.
-
[1] Srikantha P, Mohajeri MH. The Possible Role of the Microbiota-Gut-Brain-Axis in Autism Spectrum Disorder. Int J Mol Sci. 2019;20(9)
[2] Chidambaram SB, Tuladhar S, Bhat A, et al. Autism and Gut-Brain Axis: Role of Probiotics. Adv Neurobiol. 2020;24:587-600.
[3] Mayer EA, Padua D, Tillisch K. Altered brain-gut axis in autism: comorbidity or causative mechanisms?. Bioessays. 2014;36(10):933-9.
[4] Monro JA, Leon R, Puri BK. The risk of lead contamination in bone broth diets. Med Hypotheses. 2013;80(4):389-90.
