The GAPS Diet - Benefits, Drawbacks, Who It's Recommended For

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 interaction between the brain and the digestive tract, which allows these organs to 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 prevent 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.

The GAPS diet is an elimination diet based on strict rules. The menu primarily consists of animal-based foods: meat, fish, eggs, and animal fats. Additional restrictions also apply to the origin of products (vegetables, starchy vegetables), pasteurized dairy products, and highly processed products, followed by a slow reintroduction into the diet. The diet is divided into 3 phases, with a full cycle lasting approximately 2.5-3 years. These include: - the introductory phase - the most radical, with a high number of excluded products; the menu is primarily based on broths, fermented vegetables, homemade dairy, and later also meat and vegetables; - the full GAPS diet - an extremely low-carbohydrate menu that primarily consists of animal-based products, fruits, and vegetables; - reintroduction, which involves reintroducing products into the diet. Additionally, during the diet, it is recommended to take supplements: probiotics (preparations containing bacteria that positively affect gut flora and digestion), cod liver oil (source of omega-3 unsaturated fatty acids, vitamins A and D), essential fatty acids, and digestive enzymes.

One of the merits of the GAPS diet is its transparency and the explicitly defined rules that encompass specific recommended and prohibited products, as well as successive stages and phases. It does not require the computation of the energy value or macronutrients in meals, but merely suggests the consumption of selected products. Although it does not impose targeted caloric restrictions, it can present a challenge in the initial phase, due to the list of allowed and excluded products, to ensure that the body receives an adequate amount of energy.

The GAPS diet is a very 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 traditional diet, necessitating separate cooking for oneself and one's family. 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.

It is crucial to emphasize that the GAPS dietary plan is not currently recommended by guidelines consistent with evidence-based medicine as a method of nourishment in specific disease cases. To determine the advantages and disadvantages, as well as the long-term outcomes of this plan's application, it is essential to conduct extensive research. It is also not a model that has been designed and recommended for the purpose of weight reduction.

When assessing the validity of the GAPS diet (Gut and Psychology Syndrome), it is worth considering the concept of fad diets, which refers to 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. Most of them aim to reduce body weight; however, in some cases they can also improve health. Characteristic features 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 can 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 of 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.

The GAPS nutrition program is an extremely rigorous plan that necessitates numerous sacrifices and meticulous organization and preparation of meals, the short-term and long-term effects of which are challenging to anticipate due to the absence of scientific evidence for its efficacy. In the event of difficulties with the digestive system, intolerances, allergies, and psychological issues, it is recommended to consult with experts (including physicians, nutritionists, and psychologists) to select appropriate treatment methods and develop individual dietary plans taking into account specific requirements and eliminations.