The GAPS diet, or “gut and psychology syndrome” diet, developed by Dr. Natasha Campbell-McBride, is a therapeutic type of eating that is aimed at healing leaky gut syndrome. The theory behind the diet is that multiple psychological issues are caused by leaky gut and can be improved if leaky gut is improved. These include inflammatory bowel disease, autoimmune disease, anxiety, depression, autism, and ADHD.
Originally inspired by the specific carbohydrate diet, the GAPS diet prescribes the elimination of starchy vegetables and refined carbohydrates. The goal is to concentrate on nutrient-dense foods, while removing foods that may poorly affect one’s digestion. The diet is practiced in six stages, with the first stage being the most restrictive.
This diet was originally designed for children expressing signs of some psychological issues. However, it can also be used for adults. And one of the more common causes of leaky gut and subclinical psychological issues among adults is chronic stress.
The moment the body encounters stress, your NeuroEndoMetabolic (NEM) Stress Response system immediately gets to work. The NEM stress response system is comprised of six circuits, which are groups of organs and body systems that handle stress.
Leaky gut is often connected to the inflammation circuit, in which the immune cells, microbiome, and the gut work together to address stress. Here, inflammation is triggered to eliminate the cause of an injury. It clears out any damaged tissues and necrotic cells, and then it proceeds to initiate tissue repair.
Like most of the body’s responses, inflammation works best when it acts, resolves a problem, and then stops. However, low-grade inflammation caused by chronic stress persists far longer than it was designed to, and it can increase permeability in the gut lining. And when this happens, it becomes much easier for harmful toxins to enter the body. This, in turn, can cause autoimmune conditions as immune cells attack gut toxins, as well as neurotransmitter imbalances because most neurotransmitters are produced in the gut. This is why leaky gut syndrome is associated with symptoms such as brain fog and memory loss.
The adrenal glands are responsible for producing the primary stress hormone cortisol, which is necessary for managing inflammation. And when there is no longer enough of this hormone due to chronic stress, the inflammation goes on unchecked. Another result of chronic stress and overproducing cortisol is Adrenal Fatigue Syndrome (AFS).
The GAPS diet, and other diets that focus on anti-inflammatory foods that nurture the gut lining, are often helpful for those with adrenal fatigue. They focus on simple, nutrient-dense foods that are easy for the body to digest.
However, if you do have AFS, it is important to ensure that the body has sufficient energy and optimal blood sugar levels throughout the day. Diets that restrict grains and high energy foods might not be appropriate in all cases. In addition, people with more advanced AFS are subject to a higher rate of food sensitivities. It is still important to start slowly, avoid foods you are sensitive to, and discuss new foods with a doctor well versed in AFS to avoid negative reactions.
The GAPS diet does involve removing many If you don’t think you are capable of popular foods from your diet, and doing so can take time. You can also choose to begin including some of the GAPS diet recommended foods into your daily meals instead.
Here are some top GAPS diet foods that you can incorporate into your daily diet:
Bone broth is high in protein, key nutrients, and very easily digestible. It is one of the best foods for reducing inflammation in the gut. It is also very easy to make at home.
Ginger is a well-known anti-inflammatory, and it also boosts digestion, liver function, and reduces nausea. It can be made into a tea or added to stir-fry vegetables or soup.
Fermented foods such as miso, tempeh, kefir, yogurt, and sauerkraut are rich in probiotics, which can help support the good bacteria in your gut, heal your microbiome, and improve your digestion.
To get you started, here are a few recipe suggestions to help you incorporate more bone broth, probiotic foods, and veggies into your diet.
The GAPS diet can have certain benefits on the body, especially if you are dealing with leaky gut or chronic stress. However, if your health issues are severe or if you believe you have adrenal fatigue, it is often best to consult with a professional versed in AFS, integrative medicine, and nutrition before making radical changes to your eating patterns.
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The GAPS diet prescribes meals rich in nutrient-dense foods, and these are very helpful for adrenal fatigue. These foods can help manage the low-grade inflammation triggered by stress and help reduce symptoms of leaky gut, which is a common problem for those with AFS.
