What Is the GAPS Program?
GAPS stands for Gut and Psychology Syndrome. Developed by neurologist and nutritionist Dr. Natasha Campbell-McBride, it is a three-part healing program — Diet, Detoxification, and Supplementation — designed to restore the balance of gut bacteria, repair the gut lining, and support brain and immune function.
GAPS is based on the premise that a healthy balance of gut bacteria protects and nourishes the body. When this balance is disrupted — by antibiotics, environmental toxins, diet, stress, or other factors — the gut wall becomes permeable, allowing toxins into the bloodstream and interfering with nutrient absorption.
The Three-Part Program
* 1. Diet: Promotes healing of the intestinal lining and restores the correct balance of gut bacteria.
* 2. Detoxification: Supports the body’s ability to release toxins through the skin, lungs, kidneys, and bowel.
* 3. Supplementation: Provides targeted support with probiotics and other supplements as healing progresses.
How the Diet Works
The GAPS diet is based on the Specific Carbohydrate Diet (SCD), modified for neurological and behavioral conditions. It focuses on easily digestible, nutrient-dense whole foods that allow even a compromised gut to break down and absorb nutrition, while denying harmful microbes the food they need to thrive.
The program begins with an Introductory Phase (“Intro”), progressing through stages that gradually reintroduce foods as the gut heals. This is followed by the Full GAPS diet, typically maintained for 18–24 months.
Recommended sequence:
* 1–3 months: Preparing for GAPS (optional transition)
* ~1 month: Full GAPS to orient the body
* Intro: 6 stages progressing to more complex foods
* 18–24+ months: Full GAPS until symptom-free for 6–12 months
* Post-GAPS: Gradual reintroduction of properly prepared grains and other foods
Foods to Eat
Primary foods should include: fats, marrow, and organ meats; fresh or frozen meats and fish; eggs; fresh vegetables (raw or cooked); olive oil; fermented foods; and approximately 1 cup of broth with each meal.
Approved Foods
Additional Approved Foods
✓ All meats & poultry (fresh/frozen)
✓ Fermented dairy: yogurt, kefir, aged cheeses (ghee, cheddar, brie, etc.)
✓ Fish & shellfish (fresh, frozen, or canned in water/oil)
✓ Bone broth / meat broth
✓ Eggs (fresh)
✓ Fermented vegetables (sauerkraut, kimchi, pickles – no additives)
✓ Non-starchy vegetables (most)
✓ Herbal teas, weak coffee (freshly made)
✓ Leafy greens & herbs
✓ Dry wine or spirits – occasionally
✓ Garlic, onions
✓ Squash (summer & winter)
✓ Avocado & avocado oil
✓ Tomatoes, tomato purée (no additives)
✓ Coconut (oil, milk, fresh/dried shredded)
✓ Mushrooms
✓ Olive oil (cold-pressed)
✓ Olives
✓ Nuts & seeds (freshly shelled, not commercially roasted)
✓ Vinegar (cider or white)
✓ Nut flours (almond, etc.)
✓ Spices – single & pure, no additives
✓ Legumes – white navy, haricot, string beans, lentils (properly prepared)
✓ Citric acid
✓ Most fresh & dried fruits (ripe)
✓ Cellulose in supplements
✓ Honey (preferably raw)
✓ Sea vegetables (after Intro)
✓ Ghee or butter
✓ Aloe vera, bee pollen, kombucha, nettles (after sufficient healing)
Foods to Avoid
* All grains: wheat, rice, oats, corn, rye, barley, spelt, millet, quinoa (until Post-GAPS)
* Starchy vegetables: potatoes, sweet potatoes, yams, parsnips (until Post-GAPS)
* Canned or processed foods with additives, preservatives, or unlisted ingredients
* All sugars except honey and ripe fruit (no maple syrup, agave, molasses, table sugar)
* Commercial dairy with lactose (milk, ice cream, sour cream – unless properly fermented)
* Soy and soy products
* Processed meats with additives
* Packaged snack foods
* Commercial fruit juices
* Baking soda as a recipe ingredient
* Commercially roasted, salted, or coated nuts
What to Expect
* Minimum 18–24 months on the program for most people.
* After the last symptom disappears, remain on Full GAPS for an additional 6–12 months.
* Post-GAPS: test new potatoes, then fermented gluten-free grains (buckwheat, millet, quinoa), then sourdough.
* Most people can eventually tolerate most foods — but poor-quality food in large quantities can cause symptoms to return.
Key Practical Tips
* Cook in batches and use insulated food containers to make GAPS portable.
* Aim for whole, unprocessed forms of every food. Home-processed is always better than commercial.
* Tolerance varies — introduce foods methodically and note any reactions.
* Fermented foods (sauerkraut, yogurt, kefir) are central to the healing process — include them regularly.
* Broth is foundational — aim to include meat broth (not just bone broth initially) with every meal.
* Reduce environmental toxins: pesticide-free food, natural cleaning products, avoid plastics where possible.
This handout is for educational purposes. Please consult your practitioner before beginning the GAPS program. For the full protocol, see: Gut and Psychology Syndrome by Dr. Natasha Campbell-McBride.
