Home Diet The Gaps Diet: Food list, Recipes, Meal Plan and Review.

The Gaps Diet: Food list, Recipes, Meal Plan and Review.

what is the gaps diet?

The Gaps diet is a temporary diet program; its central idea is to eliminate the difficulties presented for some people in the processing of carbohydrates. Also, it assists in the management of toxic foods and chemicals. From another angle, it can help you if you have some difficulties in digesting certain foods.

The GAPS diet detects the foods that create this painful digestive condition, and remove them from the menu until the intestine is completely healed

At the same time, the treatment of irritated bowel also favors the treatment of other chronic diseases, such as autoimmune diseases, stomach disorders, allergies), eczema, and even autism. So, this system is one diet that can address many issues.

The GAPS diet is a discovery of Dr. Natasha Campbell-McBride. According to this system, it does address a wide range of health problems, diseases, and unpleasant situations. These could be quickly addressed, when you are facing only one main thing: the imbalance of bacteria in the intestine!

In fact, according to Hippocrates, “All diseases originate in the intestine.” A theory developed further by Dr. Natasha Campbell-McBride, who created this diet plan to fight intestinal abnormalities; and thus, to fight many more painful diseases.

It claims that 90% of the body’s cells and genetic material belonging to the intestinal flora, a fact that confirms the theory of the association of all these diseases to the intestine.

The GAPS disease is an intestinal dysfunction that can be diagnosed by a medical specialist who studies hereditary factor. Your doctor will probably ask you for a urine test (for microbial metabolizers) and for a fecal analysis (to analyze the intestinal flora) to decide on your situation. Many reviews swear by this system.

GAPS diet and autism

It may sound very weird or even unbelievable that neurological disorders such as autism may be mitigated or yet dealt with, through changes in a person’s diet. Families, who have previously been dissatisfied with the treatments currently available to treat these diseases, have tried the GAPS diet and have experienced recovery.

There is a book on the Gaps diet and its relation to autism, “GAPS: The psycho-intestinal syndrome.” The book also displays natural therapy for autism, dyspraxia, dyslexia, attention deficit disorders, disturbing from hyperactivity, and depression.

Mothers and fathers are noticing some changes in their autistic children, after embarking on the path of the GAPS diet:

  • Kids are beginning to have fewer symptoms,
  • They are finding relief in their painful intestinal disorders
  • Ther are rediscovering the ability to express emotions.

Even people, suffering from food intolerance and sensitivity to specific products, have seen some recovery. Recovery takes time.

In fact, it would better consider it as a healing path and start embracing the choice of a diet that is based on foods to make them feel better. You will never have to think of the Phentermine diet pills or the cabbage soup recipe.

What do you need to know about the GAPS diet?

The GAPS diet begins first with an introductory period.

The introductory period offers about six stages before the actual GAPS diet can begin.

In the initial phase, stage one, it is allowed to take some broth or soups, good quality fat, easily digestible vegetables, as well as boiled and fermented vegetable juices. Patients eat a lot of soups in the GAPS diet. You may also take a look at the Bulletproof diet results.

Once the symptoms no longer appear or are improved, other foods such as fruits, raw vegetables and their fruit juices, nuts and wholewheat flour are added slowly until the completeness of the whole diet is reached. This way, the system will allow healthier foods to be added, but it still excludes cereals, starchy tubers, sugars (except honey) and other foods that can potentially damage your health. You can also check the best low cholesterol diet.

Like any diet, the beginning is certainly the most difficult. You can take a look at the 30 day diet plan for weight loss.

Gaps diet food list

Like any diet that leads to the exclusion of food options that are considered harmful, the introductory period, the most difficult phase, goes on for 30 days while avoiding many foods such as cereals, fibrous vegetables, fruit, and vegetables rich in starch. Some prefer the food lovers diet sample menu.

As in any introductory stage, many of banned foods are slowly reintroduced to the diet with the passing of the first month. But, starting a diet like GAPS can create some confusion. You will be lost in determining which foods you can eat and which to omit. Depending on the introduction phase, but also in the process of systemic detoxification, there can be confusion, especially for those who did not take a healthy and controlled eating path. For some celebrities systems, you may check the Parineeti Chopra weight loss diet.

In fact, joining the GAPS diet is more of a temporary solution, it is a lifestyle change, and this means that there is little room for compromises outside of the recommended foods on a diet.

Remember, it is a total and systemic healing method, which takes time. Some might ask what is a low sodium diet.

Many of the allowed foods require preparation techniques and planning: making stock, preparing soups, and soaking legumes (in the second phase).

So, as already mentioned, you can not think of ordering soup at the restaurant; there will always be something you can not eat, and you plan, every day, every week, what to eat and how much to eat.

Depending on your individual needs and those of your family, you might think about starting a food diary regarding what is eaten each day. Afterward, you will be checking the improvements in your symptoms, making sure that some of these foods will certainly help the patient live better and manage his condition or illness.

The exciting thing about this kind of experience is that what we eat can either help us or hurt us. So it’s not so strange that it has been found a correlation between brain diseases and food.

What is included in the GAPS diet?

  • Vegetables: The GAPS diet allows the consumption of all non-starchy vegetables, except some, such as potatoes and corn. These vegetables are consumed either raw in salads, cooked in the oven or as additions to meat or fish meals.
  • Fruits: fruits are the most basic foods in the diet. Dr. Natasha Campbell-McBride also recommends fruit consumption as an intermediate snack between main meal plans. Fruits, like vegetables, can be eaten raw, natural, dried, or as a compote. Some people claim that lowering their fruit consumption has helped them address many disease gaps; however, fruits are accepted in this diet.
  • Meat: Meat is allowed in the GAPS diet because it provides the omega-3 and omega-6 fatty acids, it has many benefits and is essential, but also necessary for the body.
  • Dairy products: Lactose is forbidden in the GAPS diet and therefore the only dairy products allowed are aged cheeses, yogurt or kefir.
  • Dried fruits and various seeds: Both nuts as snacks, and the flour produced by them or different seeds, are particularly useful in the GAPS diet.
  • Coconut flour: Rare, but coconut flour is indicated for the GAPS diet.
  • Honey: is the only sweetener accepted by the GAPS diet (except for fruit consumption).

Gaps diet recipes: A typical menu of gaps diet

Start the day with a glass of mineral water and a slice of lemon. It can be either warm or cold according to taste. Follow half a cup of homemade yogurt or kefir. As an alternative to drinking water and yogurt or kefir separately, you can make a refreshing and tasty drink by mixing them. If you have a centrifuge, the patient can also start the day with a glass of vegetable and fruits juice, diluted with water. Remember, this is a unique diet, unlike the salad diet plan.

You can make juices with any proportion of fruits and vegetables, but generally, try to include:

  • 50% of therapeutic ingredients such as carrots, a small amount of beet (not more than 5% of the total), celery, white or red cabbage, lettuce, vegetables green leaf: spinach, parsley, dill, basil, nettle, chard, and carrot tops
  • 50% of fruit to mask the taste of vegetables: pineapple, apple, orange, grapefruit, grapes, and mango, among many others. The patient can drink these pure juices or diluted with water or added yogurt or kefir.

Every day our body goes through a 24-hour cycle of activity and rest, while it feeds and detoxifies. From 4 am to about 10 am, the body is being cleansed or detoxified. That’s why many of us do not feel hungry when they wake up.

Drinking water, yogurt, kefir or juices will help the body in the cleaning process while weighing it down with solid foods would hinder the detoxification. It is best to have breakfast after 10 am when the body has completed the detox cycle and is ready to feed.

In fact, around that time you feel appetite, which is the way that the body uses to let us know that the cleaning process is over. Children are ready to have breakfast long before adults.

Some alternatives for breakfast:

You may take an English breakfast like eggs (well cooked white, semi-liquid yolk) cooked with sausages and vegetables, in addition to a raw salad with tomato, cucumber, onion, celery and green leafy vegetables. Or, you can have some avocado with meat. Make sure you use plenty of raw olive oil on both the salad and the eggs. Add a tablespoon of sunflower seeds or sesame or sprouted pumpkin to the salad. Sausages should consist of only meat and fat, salt, pepper or herbs. Make sure that there are no artificial flavors or monosodium glutamate.

You can make your life easy by having avocado with portions of meat, fish or mollusks. Another option is the cooked and raw vegetables seasoned with lemon and olive oil. As a drink, you can have a cup of meat broth without forgetting fermented foods.

Crepes made with almond flour can be breakfast on Saturdays and Sundays, when you have a little more time to cook. The crepes are delicious with butter, sour cream and honey. If you add honey as well as fresh or frozen berries (blackberries, raspberries, etc.), you will get a good jam that you can use to spread on the crepes. You may also drink very light tea or infusion of mint or ginger.


You can have some homemade vegetable soup or stew with meat stock.

You can also pick some avocado with meat, fish or mollusks as well as vegetables; both cooked, raw, or seasoned with olive oil and lemon. To drink, you can have a cup of hot meat broth and finally yogurt or kefir, if tolerated.

Any dish of meat or fish with vegetables.


You can have one of the dishes described for breakfast or lunch of your choice. After dinner, you may take a cup of yogurt or kefir, if tolerated.

The GAPS diet should be followed for at least a year and a half or two, depending on the severity of your condition; some patients recover earlier than others. For all, however, a period of at least six months of facilitated digestion is necessary before introducing foods not included in the GAPS diet. Do not accelerate this phase. For more information on how to gradually get out of the GAPS diet, please read the diet book.