What is the GAPS Diet? A Beginner’s Guide to Healing the Gut Naturally

If you have tried everything to feel better and nothing seems to work, it might be time to start where health truly begins: your gut. The GAPS Diet can help with just that as it provides a structured approach to healing, restoring, and regaining your health.

What Is the GAPS Diet?

The GAPS Diet, short for Gut and Psychology Syndrome, was created by Dr. Natasha Campbell-McBride. It is based on the principles of the Specific Carbohydrate Diet (SCD) and is designed to heal and seal the gut lining, while restoring balance to the beneficial bacteria in the digestive tract, also known as the microbiome.

You may have heard that 70–80% of your immune system resides in the gut…and it’s true! That is why taking care of your gut is one of the most powerful ways to support your overall health. The GAPS Diet does just that through a structured, nutrient-dense eating protocol that calms inflammation, promotes healing, and rebalances the gut microbiome.

Who Is the GAPS Diet For?

Gut-healing diets are primarily associated with digestive disorders, like constant belly pain, bloating, and trouble digesting foods. The GAPS Diet, however, goes beyond the gut. It is often used to support conditions like:

• Autoimmune disease

• Food allergies or sensitivities

• Skin issues like eczema

• Mood and mental health concerns (including anxiety and depression)

• Chronic fatigue

• Neurological conditions (such as ADHD, autism, and brain fog)

Even if you are not facing significant digestive issues, adopting the principles of the GAPS Diet can be a great way to enhance digestion, boost immunity, increase energy, and improve mental clarity. I often refer to the GAPS Diet as a way to reset my gut after travel or during the holidays. These principles can provide an effective reset when things go awry because, let’s be honest, life happens, and sometimes we need a plan to restore our gut health.

The Benefits of the GAPS Diet

Some of the most commonly reported benefits of the GAPS Diet include:

• Improved digestion and elimination

• Reduced bloating and food sensitivity

• Enhanced immune function

• Better sleep and more consistent energy

• Clearer skin and fewer inflammatory symptoms

• Improved mood and mental clarity

• A stronger gut microbiome and sealed gut lining

When your gut is strong, the rest of the body follows. It truly is the foundation of whole-body wellness.

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The GAPS Diet Stages: A Step-by-Step Healing Protocol

The GAPS Diet is broken into six introductory stages, followed by the Full GAPS Diet, which acts as a long-term maintenance plan. The initial stages of the GAPS Diet consist of a high intake of meat stock, cooked meats, roasts, and soup, while sparingly incorporating cooked vegetables. Eventually, you will gradually begin to reintroduce other foods as you get to the later stages. The goal is to slowly introduce foods that are easy to digest and rich in the building blocks needed to heal the gut lining and nourish the microbiome.

This elimination and reintroduction process is what differentiates the GAPS Diet from other healing diets, especially the popular Carnivore Diet, as these stages are specifically designed to heal the body so that you can eventually reintroduce and tolerate all foods again.

Below is a brief overview of the stages of the GAPS Diet:

Stage 1: Calm & Soothe

Start with the basics: simple, nourishing foods that reduce inflammation and begin gut repair.

• Homemade meat stock (rich in gelatin and amino acids)

• Boiled meats and soft-cooked vegetables

• Animal fats for deep nourishment

• Small sips of fermented vegetable juice (if tolerated)

Stage 2: Deepen Healing

Build on Stage 1 by adding gentle, nutrient-dense foods.

• Raw egg yolks (if tolerated)

• Fermented fish like gravlax

• Stews and casseroles

• Continue meat stock and fats

Stage 3: Expand Variety

As symptoms stabilize, gradually reintroduce foods that require more digestion.

• Avocado

• Scrambled eggs

• Fermented vegetables (not just the juice)

• All foods from earlier stages

Stage 4: Nourish & Cleanse

Detoxification begins as the gut strengthens.

• Cold-pressed oils (like olive oil)

• Fresh-pressed juices

• Lightly baked or sautéed foods

• Continue with all healing staples

Stage 5: Add Natural Sugars

Start introducing small amounts of fruits and raw vegetables.

• Raw fruit and fresh juices

• Cooked fruit (like applesauce)

• Raw salads with soft greens

• Dried herbs for flavor

Stage 6: Transition to Full GAPS

This final stage gradually opens the door to more variety and food freedom.

• More raw fruits (peeled apples, pears, peaches)

• Raw vegetables and salads

• Natural sweet treats (with raw honey, in moderation)

Full GAPS: Long-Term Maintenance

Once the gut is stable, Full GAPS offers a sustainable way to maintain health.

• Continue healing staples like meat stock and fermented foods

• Enjoy a broad variety of whole, nourishing foods

• Return to Intro stages if symptoms flare

I understand that you might be thinking, “That sounds like a lot of work!” Honestly, it is. However, there is good news: you do not always have to follow the full elimination and reintroduction process to heal your gut. You can start with the Full GAPS Diet, which allows for a broad variety of whole, nourishing foods and emphasizes ample consumption of bone broth or meat stock.

Many of my clients start their journey here, and if necessary, they can then work backward to incorporate the elimination process. This approach helps them learn to cook more of their own food, particularly bone broth and meat stock, as they transition to a cleaner diet. Many individuals notice significant improvements in their health simply by eliminating processed foods and embracing a diet that includes cooked meals and meat stock.

Whether you are managing a chronic condition or just want to feel your best, the GAPS Diet provides a powerful framework for rebuilding your gut, restoring balance, and reclaiming your health from the inside out.

If you are looking for a quick and easy meat stock recipe to get started on the GAPS Diet, check out my Chicken Meat Stock recipe below!

Healing takes time, but each stage brings you closer to becoming a more vibrant and resilient version of yourself!

Chicken Meat Stock

Ingredients:

1 Pasture Raised Whole Chicken

Option to add any of the following:

Pasture Raised Chicken Necks

Pasture Raised Chicken Feet

Pasture Raised Chicken Backs

Pasture Raised Chicken Gizzards

6 medium carrots, roughly chopped

1 yellow onion (skins on, roughly chopped)

6 stalks of celery, roughly chopped

1 sweet potato, roughly chopped

2 bay leaves

8 black peppercorns

½ tsp sea salt

Instructions:

1. Place all ingredients into large pot and fill with filtered water about 2-inches from the top of the pot.
2. Bring to a boil, then immediately reduce to a simmer for about 3-4 hours, until the meat is thoroughly cooked and falls off the bone.
3. Reserve the meat for recipes and soups, strain the liquid, and enjoy!

You can use this to sip on as-is, or I love making soups with it, or use it in any cooking. Enjoy!