🩺 A Guide to the GAPS Diet Food List (What to Eat & Avoid)

🩺 A Guide to the GAPS Diet Food List (For Gut Healing) 🩺

❗ CRITICAL MEDICAL WARNING: The GAPS diet is an extremely restrictive, multi-stage elimination diet. It is a controversial protocol that is not supported by mainstream medical or nutritional organizations. You must only undertake this diet under the strict supervision of a qualified medical doctor and a registered dietitian. This guide provides a general overview and is not a substitute for professional medical advice.

The GAPS (Gut and Psychology Syndrome) diet is a complex protocol created by Dr. Natasha Campbell-McBride. The diet is based on the theory that many neurological and psychological conditions (like autism, ADHD, and depression) are caused by a "leaky gut." The goal of the diet is to heal the gut lining by removing hard-to-digest foods and introducing nutrient-dense foods.

This guide will explain the core principles and provide a clear food list for the "Full GAPS Diet," which is the long-term phase of the plan. ✅

🤔 What Are the Phases of the GAPS Diet?

The GAPS diet is not just one plan; it is a multi-stage process. It is important to know this, as the first phase is the most restrictive.

1. The Introduction Diet: This is the very strict beginning, which has six stages. It starts with almost nothing but homemade bone broth, boiled meats, and specific vegetables. It slowly adds in other foods like egg yolks and fermented foods.
2. The Full GAPS Diet: This is the main, long-term phase of the diet. It is still very restrictive, but it allows a wider variety of foods. This is the food list that most people follow for 1-2 years.
3. The Reintroduction Phase: After a long period of healing, this is the very slow process of reintroducing some of the avoided foods.

✅ What Foods Are Allowed on the Full GAPS Diet Food List?

The list focuses on nutrient-dense, easily digestible whole foods. The diet is rich in animal products and fats.

Homemade Bone Broth: This is the non-negotiable cornerstone of the diet. It is consumed with every meal.
Meats & Fish: All fresh, unprocessed meats, poultry, and fish are encouraged.
Organ Meats: Liver and other organ meats are considered essential.
Animal Fats: Tallow, lard, ghee, and butter are the primary fats.
Eggs: Whole eggs, especially the yolks, are a key food.
Fermented Foods: Homemade sauerkraut, kimchi, and fermented vegetables are crucial.
Non-Starchy Vegetables: Most vegetables are allowed, especially when well-cooked. This includes carrots, broccoli, and zucchini.
Fruits: Ripe fruits are allowed in moderation. Avocados are a staple.
Nuts & Seeds: Only if they are sprouted or in the form of nut flours/butters.

🚫 What Foods Must Be Strictly Avoided?

The list of forbidden foods is very long. This is an elimination diet that aims to remove all potential gut irritants. The avoid list includes:

All Grains: This means no wheat, rice, corn, oats, or quinoa.
All Processed Sugar: No sugar, high-fructose corn syrup, or artificial sweeteners.
All Starchy Vegetables: This includes potatoes, sweet potatoes, and yams.
Most Dairy: All pasteurized, standard dairy is forbidden. Only specific, raw, or fermented dairy is allowed after the intro phase (if tolerated).
All Legumes: This includes all beans and lentils.
All Processed Foods: Anything with additives, preservatives, or artificial colors is out.

The GAPS diet is an intense and very challenging protocol. It is a long-term commitment that requires a complete change in how you shop, cook, and eat. It must be done with professional guidance. 🩺