G.A.P.S. |Gaps Diet

The G.A.P.S. Diet stands for Gut and Psychology Syndrome. Its rising popularity is based on how disease starts in our gut and if you heal your gut- you can heal what ails you. It’s certainly not intended for a way of life- however it’s only intended to be used for a period of time to heal your gut and restore the good flora.

This diet was created by Dr. Natasha Campbell-McBride who used this approach to treat her son’s autism. The premise of this diet is that when the gut is not functioning at its full capacity, our food is not properly digested and it becomes toxic in our body, which leads to disease. Yes, even with a healthy diet full of fresh foods, vitamins and minerals- our bodies aren’t able to use them properly if our gut is impaired.  When our gut isn’t able to do its job, waste can build up in our bodies causing a toxic environment for disease to start. Over 75% of our immune system is in our gut-so it makes sense that if we have  healthy gut- we have a healthy body.

I’ve seen drastic improvement from clients using the G.A.P.S. diet to clear up acne, eczema, autism, constipation and bacteria overgrowth as well as Candida and bloating. Eliminating food sensitivities and repairing our guts with digestive enzymes, omega 3 fatty acids, zinc and probiotics among others can help restore balance in as little as three months!

This diet progresses in 7 stages, where you can move at your own pace.

Stage 1 is restrictive to bone broth, soups made with broth, probiotic foods, ginger tea. Then individuals can slowly add in meat, vegetable, eggs and pressed fruits if they are well tolerated.

I haven’t personally tried this diet for myself but I have clients who have had wonderful results. I recommend to ALWAYS eat organic- no matter what you are eating.

I recommend working with your Integrative M.D. to see if this plan works for you.

Here are the foods recommended by Dr. McBridge for each stage of the G.A.P.S. Diet. I suggest reading Dr. McBride’s book for more information.

Stage 1

•artichokes, cooked

•beef, boiled or simmered in broth or water

•beef tallow, homemade

•beets & beet root, cooked

•bok choy, cooked

•broccoli, cooked, no stalks

•Brussels sprouts, cooked

•carrots, cooked

•cauliflower, cooked, no stalks

•chamomile tea

•chicken, boiled or simmered in broth or water

•coconut oil (may cause more die-off symptoms, introduce gradually)

•collard greens, cooked

•duck, boiled or simmered in broth or water

•eggplant, cooked until soft

•fermented vegetable juice, homemade, lacto-fermented (introduce gradually)

•fish, boiled or simmered in broth or water

•garlic, cooked or minced finely and added to hot food at the very end of cooking

•ghee (introduce gradually)

•ginger root

•goose, boiled or simmered in broth or water

•green beans, cooked (but not “string” beans)

•honey, raw, local is best

•kale, cooked

•lamb, boiled or simmered in broth or water

•lard, homemade

•lemons in warm water (for drinking)

•mint tea

•onions, cooked

•peas, shelled, cooked

•pepper, black, green & white (peppercorns, ground pepper)

•peppers, de-seeded and cooked (I think only bell peppers, not hot peppers like jalapeños)

•pheasant, boiled or simmered in broth or water

•pickles juice, from homemade lacto-fermented pickles

•pigeon, boiled or simmered in broth or water

•pork, boiled or simmered in broth or water

•pumpkin, cooked (fresh)

•quail, boiled or simmered in broth or water

•sauerkraut juice, homemade, homemade, lacto-fermented (introduce gradually)

•sea salt

•shellfish, boiled or simmered in broth or water

•summer squash, cooked

•spinach, cooked

•tomatoes, cooked (If you have had issues with tomatoes previously, hold off on tomatoes.)

•turkey, boiled or simmered in broth or water

•turnips, cooked

•watercress, cooked

•winter squash, cooked

•yogurt-homemade, 24 hour yogurt (introduce gradually)

•zucchini, cooked

Stage 2

•All of the above foods. And:

•egg yolk, raw (if egg yolk is tolerated well)

•egg yolk, soft boiled (if egg yolk is tolerated well)

•fresh herbs

Stage 3

•All of the above foods. And:

•almond flour

•asparagus, cooked


•cabbage, cooked

•celery, cooked

•celery root/celeriac, cooked

•eggs, gently scrambled (cooked in plenty of fat)

•fermented vegetables-homemade, lacto-fermented

•pickles-homemade, lacto-fermented

•sauerkraut-homemade, lacto-fermented

Stage 4

•All of the above foods. And:

•dried herbs

•carrot juice (freshly juiced)

•grilled meats (beef, chicken, duck, fish, goose, pheasant, pigeon, pork, turkey)

•olive oil

•roasted meats (beef, chicken, duck, fish, goose, pheasant, pigeon, pork, turkey)

•shellfish, cooked

Stage 5

•All of the above foods. And:

•apple puree, cooked

•apple juice (freshly)

•cucumber, peeled

•lettuce-soft parts

•mango juice


•onions, raw

•papaya juice

•pecan flour

•pineapple juice

•spices-pure, single

•string beans

•tomatoes, raw

•walnut flour

Stage 6

•All of the above foods. And:

•apple, raw

•almond butter




•black radish

•Brazil nuts

•broccoli, raw or cooked


•cauliflower, raw or cooked





•coconut milk (homemade)





•garlic, raw or cooked

honey, raw





•papaya, raw

•peaches, raw






•spinach, raw


•tomato juice


•All of the above. And:

•almonds, raw

•almond oil

•asiago cheese

•avocado oil

•beans-navy, lima beans

•baking soda (naturally mined)

•barbecued meats (home barbecued)



•cellulose (in supplements only)

•cheeses-blue, brick, brie, camembert, colby jack, edam, gorgonzola, gouda, havart, limburger, Monterey jack, muenster, parmesan, Romano, Roquefort, stilton, Swiss  (aged cheeses)

•citric acid


•cottage cheese

•dried fruit (no added sugar)

•fried meats (in approved oils)





•herbal teas







•mustard seeds




•peanut butter (no sugar)


•peas, raw


•pine nuts




•tea-weak & fresh



•wine-dry red or white

It is essential to work with a nutritionist and an Integrative M.D. because I am sharing general information that is not intended to be medical advice. This information is only given for informational purpose

#1 Best-Selling Cookbook

Over 200 vegetarian recipes free of gluten, dairy, soy, sugar, eggs, peanuts, corn and other inflammatory foods.

Order Your Copy
Previous Post Gluten-Free Pumpkin Pecan Bread...
Next Post Cranberry Quinoa Salad with Dairy-Free C...
  • Share

Share Your Thoughts

This site uses Akismet to reduce spam. Learn how your comment data is processed.

" + image[0].outerHTML + "
"; $(newElement).insertAfter(image); image.remove(); }); var linkHtml = ""; $(".ERSPrintBtnSpan").prepend(linkHtml + " / "); var serves = $(".ERSServes").remove().insertAfter(".ERSName"); if($(".easyrecipe").length) { //console.log("||| There IS a recipe."); var printUrl = $(".ERSPrintBtn").attr("href"); var buttonHTML = '

'; $(".article-content").eq(0).prepend(buttonHTML); //if($(".article-content p").eq(0).find(".article-image-wrap").length) //{ // append the button right after this paragraph //console.log("||| Appending button after first item."); //$(buttonHTML).insertAfter($(".article-content p").eq(0)); //} //else //{ // just append the button at the top //console.log("||| Appending button before first item."); //$(".article-content").eq(0).prepend(buttonHTML); //} } $(document).on("click", '#jumpButton', function(e){ e.preventDefault(); $("html,body").animate({ scrollTop : ( $(".easyrecipe").eq(0).offset().top - 150 ) }, 900); }); });