GAPS Diet: A Comprehensive Guide to Gut Healing and Digestive Health

What is the GAPS Diet?

The GAPS (Gut and Psychology Syndrome) Diet is a nutritional protocol developed by Dr. Natasha Campbell-McBride to address gut dysbiosis, digestive issues, and related health conditions. It is based on the principle that many health problems originate from an imbalance of gut bacteria, known as dysbiosis, which can lead to inflammation, immune dysfunction, and digestive disorders. The GAPS Diet aims to heal the gut, restore microbial balance, and promote overall health and well-being through targeted dietary interventions.

What are the Principles of the GAPS Diet?

Elimination of Gut-Irritating Foods:

The GAPS Diet begins with the elimination of gut-irritating foods that can exacerbate inflammation and disrupt gut health. These include processed foods, refined carbohydrates, sugars, grains, starchy vegetables, and certain dairy products. By removing these potentially harmful foods from the diet, the GAPS Diet aims to reduce digestive symptoms and support gut healing.

Focus on Healing Foods:

The GAPS Diet emphasizes nutrient-dense, healing foods that promote gut health and support the body’s natural healing processes. These include bone broth, fermented foods, organic meats, wild-caught fish, healthy fats, non-starchy vegetables, and small amounts of fruits and nuts. These foods provide essential nutrients, amino acids, fatty acids, and probiotics that nourish the gut lining and support immune function.

Introduction of Gut-Healing Foods:

As the gut begins to heal, the GAPS Diet gradually introduces gut-healing foods such as homemade fermented foods, probiotic supplements, and specific carbohydrates that are easier to digest. These foods help replenish beneficial gut bacteria, strengthen the intestinal barrier, and support optimal digestion and nutrient absorption.

Emphasis on Bone Broth and Gelatin:

Bone broth and gelatin are foundational components of the GAPS Diet due to their rich content of collagen, gelatin, and amino acids such as glycine and proline, which support gut healing, joint health, and immune function. Regular consumption of homemade bone broth and gelatin-rich foods is encouraged to provide essential nutrients for gut repair and regeneration.

Probiotic Supplementation:

Probiotic supplements are commonly recommended as part of the GAPS Diet to replenish beneficial gut bacteria and restore microbial balance. These supplements may include a variety of probiotic strains, such as lactobacillus and bifidobacterium, which support digestive health, immune function, and overall well-being.

What are the Benefits of the GAPS Diet?

Improved Digestive Health:

The GAPS Diet is designed to support digestive health by addressing underlying issues such as gut dysbiosis, leaky gut syndrome, and inflammation. By eliminating gut-irritating foods and incorporating healing foods and supplements, the diet aims to alleviate digestive symptoms such as bloating, gas, diarrhea, constipation, and abdominal pain.

Gut Healing and Repair:

One of the primary goals of the GAPS Diet is to heal and repair the gut lining, strengthen the intestinal barrier, and restore microbial balance. By providing essential nutrients, collagen, gelatin, and probiotics, the diet supports the regeneration of healthy gut tissue and promotes optimal gut function.

Immune System Support:

A healthy gut is essential for a robust immune system, as the majority of the body’s immune cells reside in the gut-associated lymphoid tissue (GALT). The GAPS Diet aims to support immune function by addressing gut dysbiosis, reducing inflammation, and promoting the growth of beneficial gut bacteria that play a crucial role in immune regulation and defense against pathogens.

Management of Digestive Disorders:

The GAPS Diet may benefit individuals with a variety of digestive disorders, including irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), celiac disease, food intolerances, and leaky gut syndrome. By addressing underlying gut imbalances and promoting gut healing, the diet can help alleviate symptoms and improve overall digestive function.

Who would try the GAPS Diet?

Individuals with Digestive Issues:

People experiencing digestive issues such as bloating, gas, diarrhea, constipation, abdominal pain, or indigestion may benefit from trying the GAPS Diet to address underlying gut imbalances and promote digestive healing. The diet is particularly well-suited for individuals with chronic or recurring digestive problems.

Those with Autoimmune Conditions:

Individuals with autoimmune conditions such as rheumatoid arthritis, Hashimoto’s thyroiditis, lupus, or multiple sclerosis may benefit from the GAPS Diet due to its focus on gut health and immune system support. Improving gut health can help modulate immune function and reduce inflammation, potentially alleviating symptoms associated with autoimmune diseases.

People Seeking Gut Health Optimization:

People interested in optimizing their gut health, supporting immune function, and promoting overall well-being may try the GAPS Diet as a proactive approach to health maintenance. By nourishing the gut with healing foods and supplements, individuals can support gut integrity, microbial balance, and digestive wellness.

Who would have a difficult time implementing the GAPS Diet?

Individuals with Nutritional Concerns:

People with specific nutritional concerns or dietary restrictions may find it challenging to implement the GAPS Diet, which eliminates certain food groups and emphasizes specific healing foods. It’s essential for individuals with nutritional concerns to work closely with a healthcare provider or nutrition professional to ensure their dietary needs are met.

Those with Histamine Intolerance:

Some individuals may have histamine intolerance or sensitivity, which can be exacerbated by certain foods and supplements commonly recommended on the GAPS Diet, such as fermented foods and bone broth. People with histamine intolerance may need to modify the diet to avoid triggering symptoms.

Individuals with Severe Digestive Disorders:

People with severe digestive disorders or medical conditions that require specialized dietary management may find it challenging to implement the GAPS Diet without modifications. It’s essential for individuals with complex health issues to work with a qualified healthcare provider to develop a personalized dietary plan that addresses their specific needs.

Tips for Success with the GAPS Diet:

Start Slowly:

Ease into the GAPS Diet gradually, especially if you’re transitioning from a standard Western diet or have digestive sensitivities. Begin by eliminating gut-irritating foods and gradually introduce healing foods and supplements as tolerated.

Focus on Quality Ingredients:

Choose high-quality, organic, and locally sourced ingredients whenever possible, especially when preparing bone broth, fermented foods, and other staples of the GAPS Diet. Quality ingredients provide superior nutrients and support optimal gut healing and overall health.

Listen to Your Body:

Pay attention to how your body responds to the GAPS Diet and make adjustments as needed. If you experience digestive discomfort, bloating, or other adverse reactions, consider modifying your dietary approach or seeking guidance from a healthcare provider.

Stay Consistent:

Consistency is key when following the GAPS Diet, as it may take time for gut healing to occur and for symptoms to improve. Stick to the dietary guidelines, prioritize nutrient-dense foods, and be patient as you work towards better digestive health and overall wellness.


The GAPS Diet offers a comprehensive approach to gut healing and digestive health, emphasizing the importance of eliminating gut-irritating foods and incorporating nutrient-dense, healing foods and supplements. By addressing underlying gut imbalances, supporting immune function, and promoting gut healing and repair, the GAPS Diet can benefit individuals with a variety of digestive issues, autoimmune conditions, and other health concerns. While implementing the GAPS Diet may require time, effort, and commitment, the potential benefits for gut health and overall well-being are profound. With proper guidance, support, and patience, individuals can navigate the GAPS Diet successfully and experience improved digestive function, enhanced immune health, and greater vitality and resilience.