What is the GAPS diet? GAPS diet sample menu list

GAPS diet

GAPS diet is a nutrition program designed to improve intestinal health and treat digestive problems existing in the body. GAPS is an abbreviation for “Gut and Psychology Syndrome” and emphasizes the close relationship between the intestinal system and the brain. So, what is the GAPS diet and how is it applied?

Our intestines can be considered the center of the digestive system. However, modern lifestyle, wrong eating habits, stress and various factors can disrupt the balance of the intestines and cause digestive problems. This can lead to a number of health problems in the body and can even affect psychological states. The GAPS diet emphasizes nutrients that support intestinal wall healing and balance the intestinal flora. This diet program helps improve the digestive system, reduces inflammation and strengthens the immune system.

The GAPS diet emphasizes foods that contain healthy bacteria, such as probiotics and fermented foods. The GAPS diet list is often recommended for individuals with various digestive problems. It is thought to have positive effects especially on irritable bowel syndrome , digestive system infections, autism spectrum disorders and other intestinal-related disorders.

What is the GAPS diet?

GAPS diet Dr. It is a diet program developed by Natasha Campbell-McBride. This diet focuses on the connection between the digestive system and the brain and aims to support overall health by improving digestive health. GAPS is an abbreviation for “Gut and Psychology Syndrome” and emphasizes the close relationship between the intestinal system and the brain. This unique nutrition program has become a method used by many people to improve their intestinal health and improve their quality of life.

The main goal of the GAPS diet is to promote healing of the intestinal wall and balance the intestinal flora. Modern lifestyle, wrong eating habits, stress and various factors can cause an increase in harmful bacteria and microorganisms in the intestines. This condition damages the integrity of the intestinal wall and can lead to intestinal permeability. Intestinal permeability can cause the body to become more sensitive to harmful toxins and substances and cause various health problems.

What does the Gaps diet do?

GAPS diet starts the treatment process by addressing the factors affecting intestinal health. First, the diet limits or eliminates the consumption of processed foods, refined sugar, grains, and starchy foods. Instead, fresh vegetables, probiotics, fermented foods, healthy fats and easy-to-digest protein sources are recommended. These nutrients support the healing of the intestinal wall, balance the intestinal flora and reduce intestinal permeability.

Another important element of the GAPS diet is the use of probiotics and fermented foods. Probiotics support the healthy bacteria naturally found in the intestines and increase the diversity of the intestinal flora. Fermented foods are rich in probiotics and support the digestive system. Fermented foods such as yogurt, kefir, pickles, and sauerkraut are examples frequently used in the GAPS diet. We can list the GAPS diet benefits as follows:

  • The GAPS diet emphasizes foods that have positive effects on the digestive system.
  • It supports the relationship between intestinal health and the immune system.
  • The GAPS diet includes anti-inflammatory nutrients that can help reduce inflammation in the body.
  • The GAPS diet may relieve symptoms associated with digestive problems.
  • It may be especially beneficial for people with conditions such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), celiac disease, and food intolerances.
  • Focusing on the connection between the digestive system and the brain, the GAPS diet aims to support mental health.
  • Improved digestive health can, in some cases, relieve symptoms of psychological disorders such as anxiety, depression, and autism.

How is the GAPS diet implemented?

The phrase “I was treated with the GAPS diet” is an intriguing point for many people who want to improve their intestinal health and find solutions to digestive problems. GAPS diet is a nutrition program that emphasizes the relationship between the gut and psychology and focuses on improving gut health. Basic steps to follow the GAPS diet:

  • First Phase: It is important to consult with a healthcare professional or nutritionist before starting the GAPS diet. Individual needs will be evaluated and an appropriate plan will be created.
  • GAPS Diet Basics: The GAPS diet emphasizes cutting out processed foods and sugar and choosing natural, nutritious foods. Fermented foods, probiotics and healthy fats also play an important role.
  • Digestible Foods: In the GAPS diet, vegetable soups, broths, cooked vegetables and light protein sources are preferred to facilitate digestion. Fibrous foods help the intestines to function properly.
  • Fermented Foods and Probiotics: Fermented foods are natural sources of probiotics and support the intestinal flora to reach a healthy balance. Fermented foods such as yoghurt, kefir, pickles, and sauerkraut are frequently used in the GAPS diet.
  • Sugar and Grain Relationship: The GAPS diet limits or completely eliminates sugar and grain consumption. While sugar can negatively affect the intestinal flora, some grains can cause digestive problems because they contain gluten.
  • Healing Process: While the GAPS diet improves gut health, it is a process in which some symptoms may worsen. In this process, while the intestinal wall heals, toxins from the body are eliminated and the immune system is strengthened.
  • Supporting Supplements: Some supplements may be recommended during the GAPS diet. For example, omega-3 fatty acids, probiotics, digestive enzymes and vitamin/mineral supplements can be used.

The GAPS diet should be adapted to individual health conditions and implemented under the supervision of a qualified healthcare professional. Since each individual’s needs are different, it is important to create a personalized plan. If you are interested in the GAPS diet, you can consult an expert to learn how this nutrition program can be applied to you and support your intestinal health.

GAPS diet sample menu

Many people have observed a significant improvement in their gut health when following the GAPS diet. Symptoms such as digestive problems, bloating, gas, constipation, or diarrhea may decrease. Additionally, the immune system is strengthened, energy levels increase and overall quality of life improves. However, the GAPS diet may not be suitable for everyone. Each individual’s needs are different and it is important to consult with a healthcare professional before implementing this diet program. In this way, a personalized plan can be created and progress can be made appropriately, taking into account individual health conditions. Sample GAPS diet list:


  • Omelette prepared with organic eggs, natural cheese, vegetables (such as spinach, mushrooms, peppers).
  • Fermented vegetables such as pickles or sauerkraut.
  • Homemade yoghurt or natural yoghurt containing probiotics.


  • A handful of lightly toasted hazelnuts with healthy oils such as walnuts or almonds.


  • A broth-based vegetable soup prepared with fresh vegetables.
  • Chicken or fish marinated with olive oil and spices.
  • Salad prepared with fresh greens, cucumber, tomato and olive oil-balsamic vinegar dressing.


  • Healthy snacks like shelled almonds or pumpkin seeds.


  • It can be served with different vegetables (such as broccoli, zucchini, carrots) alongside grilled meat (red meat, chicken or turkey).
  • Fermented sauerkraut or other fermented vegetables.


  • Smoothie made with healthy fats like coconut milk, avocado, blueberries and almond butter.

This menu example is provided to give a general idea. It is important to adapt the menu to your individual needs, health status and preferences. It is important to always proceed with the guidance and advice of a healthcare professional when following the GAPS diet.

Is the GAPS diet harmful?

There is no clear scientific evidence as to whether the GAPS diet is harmful or not. Therefore, it is difficult to make a definitive judgment about the effectiveness and safety of the GAPS diet. While the GAPS diet may be beneficial for some people, it may be ineffective or unsuitable for others.

Who can do the GAPS diet?

People who want to follow the GAPS diet are generally those who have health problems such as digestive system problems, autoimmune diseases, allergies, and neurological disorders. However, it is important to consult a healthcare professional before following this diet.

Abbas Jahangir

I am a researcher and writer with a background in food and nutritional science. I am the founder of Foodstrend.com, our reputable online platform offering scientifically-backed articles on health, food, nutrition, kitchen tips, recipes, diet, and fitness. With a commitment to providing accurate and reliable information, we strive to empower our readers to make informed decisions about their health and lifestyle choices. Join us on Foodstrend.com's journey toward a healthier and happier lifestyle.

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