In light of the new food pyramid that was recently released (basically they flipped the old one) GAPS has also put out a GAPS diet pyramid. I thought I’d break it down for you.
GAPS is a unique gut healing protocol – I prefer to call it that instead of a “diet” since diet has such a bad connotation. If you are new to GAPS, the goal is to eventually come off. Unlike many popular “diets” like keto, carnivore, Paleo, AIP, etc, the idea is to eat that specific way forever. GAPS’ aim is the opposite. GAPS heals and seals the gut lining, which in turn heals that which ails you: chronic disease. Once you have healed the gut, and have much tighter junctions, you begin the process of coming off the diet. The ideal maintenance “diet” once you come off of GAPS is eating along the Weston A Price guidelines. This is a traditional way of eating that supports the body properly and fends off disease.
The Top of the Inverted GAPS Pyramid
We have meat, meat stocks and animal fats. Meat is a building food. You cannot build the body without animal products, you cannot heal the body without them either, which is why they are at the top. These foods should be eaten more than anything else to heal and seal the gut lining. Meat and meat stock are made up of many amino acids necessary for healing and sealing the gut wall. They should be consumed in large quantities daily.
Likewise, animal fats (saturated fats) heal the body. Our brains and organs are made up of saturated fats and need them to function properly.
Meat Stock is different than bone broth. Bone broth is an advanced GAPS food and should not be consumed until substantial healing has occurred. Read about the difference between stock and broth here.
The Middle
Fermented foods like lacto-fermented vegetables and fermented dairy (20+ hour ferment) are vital to changing the environment of the gut. Without these guys you will not see as much healing as you could. This was one of the significant mistakes we made early on with my son Raleigh. Once we implemented fermented foods and began increasing their amounts we saw vast improvements in his eczema.
Cooked vegetables are easier on the healing gut. Vegetables contain a lot of fiber, especially raw, and fiber is like sandpaper on a leaky gut. Some people are quite sensitive to vegetables. GAPS begins with cooked vegetables and slowly works up to consuming raw as the gut heals. Vegetables can be left out of GAPS if necessary but I would encourage working with a certified GAPS coach or practitioner to help guide you along the No Plant GAPS route.
The Bottom
Properly prepared nuts and seeds should be consumed in small amounts. These can be difficult for many due to their high fiber content. It is possible to do GAPS without them.
Raw fruit and veggies make a comeback once the gut has had a good amount of healing.
Fruit should be consumed in smaller amounts but this is also very individual. Some people will do fine with a few pieces of fruit a day while others will not.
Need a Meal Plan?
I have a 30 day full GAPS meal plan and other recipe complications to help you get started. Check out my store front here and be sure and grab the 7 free full GAPS recipes download.
If you are looking for help navigating the GAPS diet please contact me through my contact tab. I am taking new clients.
