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The GAPS diet - Benefits, drawbacks, who it is recommended for
Table of Contents
1. The GAPS diet – defined
Gut and Psychology Syndrome (GAPS) was described in 2004 by Dr. Natasha Campbell-McBride in her book GAPS: Gut-Brain Syndrome. The concept is based on the connection between the brain and the digestive tract, whereby these organs interact with each other. Disorders in the function of the intestines can impair their ability to protect against harmful bacteria and toxins from food and the external environment, leading to inflammation, disease (e.g. Crohn's disease, autism spectrum disorder, depression, and ADHD), and food allergies and intolerance. According to the GAPS diet concept, it is possible to stop and reverse this process through the application of an appropriate diet. However, it is important to emphasize that this concept is based solely on the observations of the author and that there is currently a lack of reliable data collected on the basis of observations of a large group of patients in clinical studies that would confirm the existence of this syndrome and its associated consequences.2. The GAPS diet is based on assumptions
The GAPS diet is an elimination diet with strict rules. The menu is largely based on animal foods: meat, fish, eggs and animal fat. Additional restrictions also apply to the origin of products (vegetable, starchy vegetables), pasteurized protein and high-processed products, followed by a slow re-inclusion in the diet.3. The GAPS diet and its benefits
One of the benefits of the GAPS diet is its clarity and transparency, as well as the precisely defined rules that encompass recommended and prohibited products, as well as successive stages and phases. It does not require the calculation of the energy value or macronutrients in meals, but merely recommends the consumption of specific products. Although it does not impose intentional caloric restrictions, it can be challenging in the initial phase, due to the list of permitted and excluded products, to provide the body with an adequate amount of energy.4. Drawbacks of the GAPS diet
The GAPS diet is an extremely demanding nutritional model that requires strict adherence to rigid rules and wide-ranging restrictions. The patient must expend a great deal of energy on planning and preparing meals that differ significantly from those used in the conventional diet during the initial phase, necessitating separate cooking for oneself and other households. Foodstuffs used in the GAPS diet must be organic, which may entail a change in shopping habits and searching for places that offer such products. Furthermore, organic products are usually more expensive than conventional ones. The GAPS diet also requires good culinary skills as most meals must be prepared oneself, including homemade fermented vegetables and dairy products. The GAPS diet restricts the number of allowed products, making eating out during restaurant visits and social events practically impossible. Additionally, the GAPS diet demands a significant time investment as initiating the diet commits the patient to continuing it for several years. The initial phase of the diet based on broth and fermented vegetables is unable to meet the body's energy and nutrient needs. In later stages, there is a substantial risk of deficiencies, especially in vitamin B and calcium as well as vitamin D. As the diet is based on animal products, it may contain a higher proportion of saturated fatty acids than the traditional diet. Furthermore, the GAPS diet is unsuitable for vegetarians and vegans. The most significant drawback of the GAPS diet is the lack of scientific evidence for its effectiveness as all benefits associated with its use are based on observations of patients and their subjective assessments, not on studies conducted by research institutions.5. GAPS dietary plan - recommendations for application
It is important to note that the GAPS dietary plan is not currently recommended by guidelines consistent with evidence-based medicine as a means of nourishment in specific disease cases. In order to establish the benefits and disadvantages, as well as the long-term consequences of its application, it is necessary to conduct extensive research. It is also not a model created and recommended for the purpose of weight reduction.6. The GAPS diet – Controversies and Analysis
When considering the validity of the GAPS diet, it is worth examining the concept of fad diets. These are popular and innovative diet programs that promise spectacular results in a short period of time by applying specific interventions with a simple and clear design. Their goal is usually to reduce body weight; in some cases they also aim to improve health. Among the defining characteristics of this type of diet are: the promise of fast-paced nutritional programs that promise spectacular results in a short period of time with the application of specific interventions of a simple and clear design. Usually their goal is to reduce body weight; in some situations they also ensure health improvement. However, the most common scientific recommendation regarding this type is the promise of rapid achievement of this goal. The researchers also note that the lack of short-term results in the implementation of the long-term treatment of ADHD, the lack in effective treatment of patients with diabetes, the absence of the use of lifelong therapy for the treatment of these diseases, and that the development of these drugs and other antipsychotic drugs is not possible in the long term. Diets that fit these criteria well are those that rely primarily on the use and avoidance of specific products for a set period of time in order to achieve the set goal. The restrictions imposed make it difficult to ensure an adequate supply of nutrients. There are also no scientific studies that systematically investigate the effects of the diet and compare them with the effects of other interventions. Based on observations of dietary programs in this group (e.g., Paleo diet, Atkins diet), it has been observed that long-term use of these diets has a negative impact on health. Therefore, it is advisable to approach fad diets with caution and choose proven and recommended methods of therapy.7. GAPS nutrition program - alternative methods
The GAPS nutrition program is a very stringent plan requiring many sacrifices and careful planning and preparation of meals, the short-term and long-term effects of which are difficult to predict due to the lack of scientific evidence for its effectiveness. In the case of problems with the digestive tract, intolerances, allergies, and psychological disorders, it is recommended to consult with specialists (including doctors, nutritionists, and psychologists) to select appropriate therapy methods and create individual nutrition plans taking into account specific needs and eliminations.
