The GAPS Diet is an innovative nutritional strategy, created by the ingenious Dr. Natasha Campbell-McBride, to help thousands of people on their journey to better health. After extensive clinical research and testing, the diet has been carefully modified and tailored to meet the needs of individuals struggling with a wide variety of health issues- all tailored to fit different conditions. So, no matter your ailments, the GAPS Diet has got you covered.

Let’s dive into the world of the GAPS Diet and explore the whole spectrum of what it has to offer.

There are 6 variations of the GAPS Diet:

•       GAPS Introduction Diet
•       The Full GAPS Diet
•       The No Plants GAPS Diet
•       GAPS Ketogenic Diet
•       More- Plants GAPS Diet
•       GAPS Liquid Fast

GAPS Introduction Diet

The GAPS Introduction Diet is designed to give your gut the special attention it needs.

With nourishing substances like amino acids, gelatine, glucosamine, collagen, fats, vitamins, and minerals, your gut lining will be healed and sealed in no time.

Plus, by removing most of the fiber and being gentle on the inflamed gut lining.

You’ll also be able to restore your unbalanced microbiome with large amounts of probiotics. Easy and effective – it’ll be like giving your gut a hug!

What does the GAPS Introduction Diet consist of?

It starts with a variety of very healing foods to seal and heal the gut and moves through six stages and progresses into the Full GAPS. It’s really that simple. I didn’t say it is easy but stay with me! I guarantee it’s not that hard either and the pay-off is impressive.

What do we eat during Intro Diet?

You will learn how to cook if you don’t already, and get the camera out because you will create some fantastic never seen dishes.

Meat/fish stocks & meats cooked in a meat stock

If you are new to home traditional cooking. The first thing you will have is meat stocks from all kinds of animals. This is a gentle and healing food that will seal and heal your gut.

Low-fiber vegetables & fermented foods

Then low-fiber vegetables are cooked in this stock and juice from fermented foods will be added to it.

These are the basics of Stage 1. Until you get to Stage 6 you will gradually have more diversity in your food choices and cooking methods and will find out what does not agree with you.

That’s the reason for the name Intro Diet – starting with very little variety and slowly introducing the foods allowed on the GAPS diet, which are:

•       meats,
•       fish + fermented fish,
•       organs meats,
•       marrow bones,
•       animal fats,
•       olive oil,
•       eggs,
•       24h home-fermented dairy, ghee, butter,
•       fermented vegetables,
•       vegetables,
•       fruit,
•       nuts,
•       herbs

You will basically remove starchy foods: potatoes, wheat, starchy roots, and grains. 

And obviously: no processed foods.

Click here for the most comprehensive list of GAPS Foods Stage by Stage 

The Full GAPS Diet

The Full GAPS would be your best option If you are less sensitive, can tolerate most foods, do not have many digestive issues, or if you suffer from severe constipation.

For practical reasons you should also consider this spectrum if you have not cooked much, are unfamiliar with traditional methods or work and travel a lot. You will thank me later! 

The Full GAPS is a good entry-level GAPS diet with a wide variety of foods. From here you can go through the intro stages backward until you reach stages one and two on the GAPS Introduction diet, where most healing occurs. Or you may experience so much healing on Full GAPS that you do not have to worry about the Intro stages and you can start transiting into post-GAPS life. I will talk about it on some other occasion.

What does the Full GAPS Diet consist of?

You are lucky if you start here because that means, you are not too sick and you have so many options for yummy foods and a variety of cooking methods. You can eat ALL the GAPS foods prepared according to ALL GAPS methods. It’s basically all that mother nature offers except grains, sugars, and processed foods.

You can even have a cup of coffee and a glass of wine. As well as occasional bread, cake, and dessert.

Just remember that around 85% of everything you eat daily should be made out of animal products. So that would include:

•       meats
•       fish
•       organ meats
•       animal fats
•       fermented dairy
•       aged cheeses
•       eggs

The rest would be vegetables and occasional treats such as cakes and desserts.

Click here for the most comprehensive list of GAPS Foods Stage by Stage.

The No Plants GAPS Diet

This protocol is for you if you have an extremely damaged gut. What would that be? Crohn’s, Ulcerative Colitis, severe food reactions and allergies, chronic diarrhea, children diagnosed with FPIES, severe mental illness, and autoimmune disorders. 

What does the No Plant GAPS Diet consist of?

Well, you guessed it! No plants. Mostly no plant. You will need to heal and seal your gut before thinking of eating any plant.

The main focus is on animal foods full of connective tissue, cartilage, minerals, proteins, fat, as these will nourish your body and provide the building blocks to make new cells and rebuild your gut walls.

You will be consuming very gentle and soothing, mostly liquid foods (at the beginning) that will put your digestive system at rest so your body can go work on a deep healing process.  

What do we eat during No Plant GAPS?

Pretty much everything from the animal kingdom and if you can tolerate some of the plant matter.

You will eat:

•       meat stocks and you will have to go the extra mile and source your foods from farmers who do not feed corn and soy to their animals. 

The best option is to start with chicken which is the most gentle meat stock, then lamb, pork, fish, duck, goose, rabbit and turkey and build up from there. Usually, beef stock is the last on the list, as it is the most difficult to digest. 

•       meat cooked in meat stocks, all the gelatinous parts, cartilage, fatty parts, skin etc
•       organ meats
•       bone marrow
•       various animal fats
•       homemade 24hr fermented kefir or whey from goat or ewe’s raw milk
•       fermented juices from cabbage and other vegetables
•       drinking herbs
•       lots of mineral salt and electrolytes

Check out our No Plant GAPS online course to learn more.  

GAPS Ketogenic Diet

The GAPS Ketogenic Diet and see if it can be the answer you’ve been looking for to battle cancer, epilepsy, severe autoimmune diseases, obesity, diabetes, and even Lyme disease! This unique protocol may be the key to dynamic results – by limiting carbohydrates and protein, and by increasing your daily fat intake, you may just be able to unlock the secret to a healthier and more vibrant life

What do we eat during No Plant GAPS?

First and foremost you eat animal fat, animal, fat, and animal fat. The ketogenic diet is high fat, low-carbohydrate, and low to moderate protein diet.

You can also consume fermented foods and lots of minerals including a good mineral alst.

More- Plants GAPS Diet

Some GAPStars have discovered the power of embracing a more plant-based diet! While the core principles of the GAPS Diet remain the same – stocking up on plenty of meat stock, animal fats and gelatinous meats – plant matter isn’t meant to replace these essential healing foods. But, by adding in a few more plants to your diet, you can give your body an extra boost on its journey to recovery! Packed full of healthy vitamins, minerals, and fiber, plants are a great way to up your GAPS game, especially when it comes to ridding toxins out of your body.

What do we eat during More- Plants GAPS?

The main focus is still on the core foods, such as:

•       meat stock
•       fish stock
•       meats and fish
•       organ meats
•       animal fats
•       eggs
•       fermented dairy

But some of GAPStars may benefit from adding more plant matter including vegetables and matter. The best way to prepare them is by boiling, fermenting or juicing. 

GAPS Liquid Fast

If your digestive system is feeling downright exhausted and you’re up to your eyeballs in toxins, then it’s time for a break and some serious self-care! Are your appetite woes getting you down? Has dealing with Crohn’s or Ulcerative Colitis (UC) been a struggle, despite trying No Plant GAPS?

What do we “eat” during GAPS Liquid Fast?

Dr Natasha Campbell-McBride claims that “the aim of GAPS Liquid Fasting is to give our digestive system a rest by avoiding solid foods and only drinking clear liquids”

Here is the list of what is allowed:

•       clear meat stock
•       vegetable medley
•       brine from homemade vegetables ferments
•       vegetable broth
•       herbal teas
•       whey from kefir or yogurt
•       green juice from vegetables
•       lots of mineral/springwater
•       water with lemon
•       water with Apple Cider Vinegar
•       water with mineral salt

Are you ready to take your health to the next level? Unlock the power of GAPS and join our GAPStar movement! We understand the importance of personalized health and have worked with countless individuals to help them customize the GAPS protocol to their own needs. Come hop on board and get a free consultation to see if we can help you take control of your health today!