The GAPS (Gut and Psychology Syndrome) diet is designed to heal the gut lining, improve digestion, and support mental and physical health. Below is a structured, step-by-step approach to implementing GAPS, particularly for beginners.

1. Start with Meat Stock

• Goal: Drink up to 6 cups of meat stock per day.
  • For sensitive individuals: Start with as little as 1 tablespoon per meal.
  • Meat stock is the foundation of the GAPS diet as it helps heal the gut lining quickly.

2. Begin “Practicing” GAPS Meals

• If jumping into the GAPS diet feels overwhelming, start by replacing one Standard American Diet (SAD) meal a week with a GAPS meal. Over time, increase the number of GAPS meals until you are fully on the diet.
• Prioritize the most important healing foods:
  • Meat stock (chicken, beef, lamb, fish). Choose meat you can tolerate.
  • Meat close to the bones: The collagen and connective tissues from bones aid healing.
  • Animal fats: Use beef tallow, lamb fat, duck fat, lard, chicken fat, butter and ghee.
  • Bone marrow: Rich in nutrients, it can be eaten directly from bones or added to soups.
  • Raw egg yolks: Begin introducing fresh, organic egg yolks into your meals (best to start with adding one raw egg yolk to a cup of meat stock).
  • Organ meats (such as liver, kidney, and heart) are nutrient-dense and should be included regularly. If new to them, start small, with a couple of teaspoons mixed into meals.
  • Wild-caught fish is also beneficial due to its omega-3 content.

3. Introduce Fermented Foods

Fermented foods play a critical role in replenishing beneficial gut bacteria, but sensitive individuals should introduce them very slowly.

• Start with homemade fermented juice from sauerkraut, beet kvass or vegetable medley and 24h fermented dairy (kefir, yogurt, cultured cream).
  • For the most sensitive individuals, begin with just 1 drop in a meal and slowly increase as tolerated.
  • Over time, introduce whole fermented vegetables (sauerkraut, fermented garlic, etc.).
  • For those with confirmed dairy allergy and/or anaphylactic reaction to dairy, please follow Dairy Introduction Protocol. You can find it in the yellow book.

4. Implement Detox and Remineralizing Baths

Detox baths help the body eliminate toxins, which is essential during the GAPS diet.

• Start with one bath per week, then gradually increase frequency to multiple times per week as tolerated.
  • Types of baths:
    • Epsom salt baths (½–1 cup per bath)
    • Baking soda baths (½–1 cup per bath)
    • Apple cider vinegar baths (1 cup per bath)
    • Magnesium chloride or sea salt baths
  • Make sure to soak for 20-30 minutes and drink plenty of water before and after.

5. Implement other detox and healing modalities, such as enemas and castor oil packs.

6. Introduce One Food, Bath, or Supplement at a Time

To avoid overwhelming the body, introduce only one new food, bath, or supplement at a time.

• Wait at least 3 days before adding anything else to allow the body to adjust and to notice any reactions.
  • Keep a GAPS journal: Track all foods, supplements, baths, and body reactions (positive or negative). Note things like digestion changes, mood, energy, skin reactions, and sleep patterns. This will help identify what works and what may need to be adjusted.

7. Stay Hydrated with Water

• Ensure you drink plenty of water to support detoxification and digestion. Avoid tap water that may contain chemicals or contaminants.
• Focus on filtered, spring and mineral water

8. Prepare for Die-Off Symptoms

As your body detoxifies, you may experience die-off symptoms (e.g., fatigue, headaches, digestive issues, skin rashes). These symptoms indicate that the body is clearing out toxins and harmful microbes.

• Support the detox process by continuing with detox baths, coffee enemas, staying hydrated, and resting when necessary.
• Slow down if die-off symptoms become overwhelming. It’s okay to reduce the amount of new foods or detox measures until symptoms improve.

11. GAPS Diet Support

• Find a support group or community to help you stay on track. There are many GAPS-related blogs, forums, and local groups where people share their experiences, challenges, and recipes. Join the How2GAPS facebook group.
• Consider working with a GAPS-trained coach/practitioner to guide you through the process, especially if you have severe symptoms or health concerns. Meet them regularly to stay on tract. Reach out if you need support with tailoring the GAPS diet to your individual needs.

12. Prepare Your Kitchen and Resources – you can access all guides and checklists here.

Before starting the GAPS diet, take the following steps to prepare your kitchen and gather essential resources:

Clean out non-GAPS foods: Remove processed foods, grains, refined sugars, and any non-compliant items.

Organize your kitchen: Set up storage for homemade ferments, broths, organ meats, and fats.

Ensure essential kitchen tools: Have items like slow cookers, strainers, blenders, and fermentation jars ready (refer to the GAPS kitchen supplies and tools checklist).

Study GAPS foods stage by stage: Familiarize yourself with the progression of foods as you go through the diet.

Follow GAPS sourcing guidelines: Prioritize organic, grass-fed, pasture-raised, and high-quality ingredients.

Switch to GAPS-safe cosmetics and cleaning products: Minimize exposure to toxins in your environment.

Prepare for detox: Review the coffee enema guide to support liver detoxification.

Use the GAPS larder and kitchen sweep checklists: Ensure your pantry is stocked with compliant foods, and your kitchen is ready for GAPS cooking.

Plan for digestive support: Check out the Help to Stop Constipation Fast guide to manage any digestive challenges that may arise early on.

13. Stay Flexible and Be Patient

• Healing with the GAPS diet is a journey. The length of time each person needs on the diet varies. Some may need a few months, while others may take several years to fully heal.
• Adjust as needed: Everyone’s healing process is unique, so it’s essential to listen to your body and modify the approach when necessary.

By following these steps, you’ll be able to gradually transition into the GAPS diet without overwhelming yourself or your system. The key is to take things one step at a time, prioritize healing foods, and track your progress closely to ensure long-term success.