Our intestines can be thought of as the center of the digestive system. However, modern lifestyle, wrong eating habits, stress and various factors can upset the balance of the intestines and cause digestive problems. This can lead to a number of health problems in the body, and even affect psychological states. The GAPS diet emphasizes nutrients that promote intestinal wall healing and balance the intestinal flora. This diet program helps to heal the digestive system, contributes to reducing inflammation and strengthening the immune system.
The GAPS diet emphasizes foods that contain healthy bacteria, such as probiotics and fermented foods. The GAPS diet list is often recommended for individuals with a variety of digestive issues. It is thought to have positive effects on irritable bowel syndrome, digestive system infections, autism spectrum disorders and other intestinal-related disorders.
What is the GAPS diet?
GAPS diet Dr. It is a diet program developed by Natasha Campbell-McBride. This diet focuses on the connection between the digestive system and the brain and aims to promote overall health by improving digestive system health. GAPS stands for “Gut and Psychology Syndrome” and emphasizes the close relationship between the gut system and the brain. This unique nutrition program has become a method that many people resort to to restore their gut health and improve their quality of life.
The main goal of the GAPS diet is to promote the healing of the intestinal wall and to maintain the balance of the intestinal flora. Modern lifestyle, wrong eating habits, stress and various factors can cause an increase in harmful bacteria and microorganisms in the intestines. This condition damages the integrity of the intestinal wall and can lead to intestinal permeability. Intestinal permeability can cause the body to become more sensitive to harmful toxins and substances and cause various health problems.
What does the Gaps diet do?
The GAPS diet starts the treatment process by addressing the factors that affect gut health. First, the diet limits or completely eliminates the consumption of processed foods, refined sugar, grains, and starchy foods. Instead, fresh vegetables, probiotics, fermented foods, healthy fats and easy-to-digest protein sources are recommended. These nutrients support the healing of the intestinal wall, balance the intestinal flora and reduce intestinal permeability.
Another important element of the GAPS diet is the use of probiotics and fermented foods. Probiotics support the healthy bacteria naturally found in the intestines and increase the diversity of the intestinal flora. Fermented foods, on the other hand, are probiotic-rich foods and support the digestive system. Fermented foods such as yogurt, kefir, pickles, and sauerkraut are examples that are frequently used in the GAPS diet. We can list the GAPS diet benefits as follows:
- The GAPS diet emphasizes foods that have positive effects on the digestive system.
- It supports the relationship between gut health and the immune system.
- The GAPS diet contains anti-inflammatory nutrients that can help reduce inflammation in the body.
- The GAPS diet can relieve symptoms associated with digestive system issues.
- It may be particularly beneficial for people with conditions such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), celiac disease, and food intolerance.
- Focusing on the connection between the digestive system and the brain, the GAPS diet aims to support mental health.
- Improved digestive health can in some cases relieve symptoms of psychological disorders such as anxiety, depression, and autism.
How is the GAPS diet applied?
The phrase “I’ve been treated with the GAPS diet” is an intriguing point for many people who want to improve their gut health and find solutions to their digestive problems. The GAPS diet is a nutrition program that emphasizes the relationship between the gut and psychology and focuses on restoring gut health. The basic steps of applying the GAPS diet are:
- First Stage: It is important to consult with a healthcare professional or nutritionist before starting the GAPS diet. Individual needs will be assessed and an appropriate plan created.
- Basics of the GAPS Diet: The GAPS diet emphasizes cutting out processed foods and sugar, and opting for natural, nutritious foods. Fermented foods, probiotics and healthy fats also play an important role.
- Digestible Foods: Vegetable soups, broths, cooked vegetables and light protein sources are preferred to facilitate digestion on the GAPS diet. Fibrous foods help the intestines to function properly.
- Fermented Foods and Probiotics: Fermented foods are natural sources of probiotics and support a healthy balance of intestinal flora. Fermented foods such as yogurt, kefir, pickles, and sauerkraut are often used in the GAPS diet.
- The Relationship Between Sugar and Grain: The GAPS diet limits or eliminates the consumption of sugar and grains. While sugar can negatively affect the intestinal flora, some grains can cause digestive problems because they contain gluten.
- Healing Process: While the GAPS diet improves gut health, some symptoms can worsen. In this process, while the intestinal wall heals, toxins in the body are removed and the immune system is strengthened.
- Supporting Supplements: Some supplements may be recommended during the GAPS diet. For example, omega-3 fatty acids, probiotics, digestive enzymes and vitamin/mineral supplements can be used.
The GAPS diet should be tailored to individual health conditions and should be administered under the supervision of a qualified healthcare professional. Since each person’s needs are different, it’s important to create an individualized plan. If you are interested in the GAPS diet, you can consult a specialist to learn how to apply this nutrition program to you and support your gut health.
GAPS diet sample menu
Many people have observed a significant improvement in their gut health when following the GAPS diet. Symptoms such as digestive problems, bloating, gas, constipation or diarrhea may decrease. In addition, the immune system is strengthened, energy levels increase, and overall quality of life improves. However, the GAPS diet may not be suitable for everyone. Each individual’s needs are different and it is important to consult with a healthcare professional before following this diet program. In this way, a personalized plan can be created and appropriate progress can be made, taking into account individual health conditions. Example GAPS diet list:
Breakfast:
- Omelette prepared with organic eggs, natural cheese, vegetables (such as spinach, mushrooms, peppers).
- Fermented vegetables such as pickles or sauerkraut.
- Homemade yogurt or natural yogurt with probiotics.
Snack:
- A handful of lightly roasted hazelnuts with healthy fats like walnuts or almonds.
Noon:
- A broth-based vegetable soup made with fresh vegetables.
- Chicken or fish marinated with olive oil and spices on the side.
- Salad prepared with fresh greens, cucumber, tomato and olive oil-balsamic vinegar dressing.
Snack:
- Healthy snacks like shelled almonds or pumpkin seeds.
Evening:
- It can be served with grilled meat (red meat, chicken or turkey) in the oven, as well as with different vegetables (such as broccoli, zucchini, carrots).
- Fermented sauerkraut or other fermented vegetables.
Snack:
- Smoothie made with healthy fats such as coconut milk, avocado, blueberry and almond oil.
This menu example is provided to give a general idea. It is important to tailor the menu to suit your individual needs, health status and preferences. It is important to always follow the guidance and advice of a healthcare professional when following the GAPS diet.
Is the GAPS diet harmful?
There is no clear scientific evidence as to whether the GAPS diet is harmful. Therefore, it is difficult to make a firm judgment about the efficacy and safety of the GAPS diet. While the GAPS diet may be beneficial for some people, it may be ineffective or unsuitable for others.
Who can do the GAPS diet?
People who want to follow the GAPS diet are usually those who have health problems such as digestive system problems, autoimmune diseases, allergies, neurological disorders. However, it is important to consult a healthcare professional before following this diet.