I’ve been on the GAPS Diet since February 2025. I started it in another attempt to heal my postpartum health issues and address mold toxicity that had been plaguing me. In just a few weeks, I lost 25 pounds—weight that had been stubbornly stagnant since I gave birth. The candida issues have drastically improved, psoriasis patches have started to heal, my mood has lifted significantly, and my productivity has increased tremendously. I no longer feel like everyday life tasks are mountains to climb.
When I first heard about the GAPS Diet from Mary Ruddick on a podcast, I was cautiously optimistic but didn’t want to get my hopes up. The mold toxicity issues had already improved somewhat due to my low-tox living efforts, regular sunlight exposure, and relatively healthy diet, but I knew I needed something more targeted. After trying numerous healing protocols before, including low histamine approaches and various gut healing supplements that initially helped but eventually plateaued, I wasn’t expecting a diet centered around meat stock and animal foods to transform my health so profoundly. I mean, how can something as simple as meat stock and fermented foods have such a significant impact on our health?
Well, I am here to tell you they do. In fact, I am here to tell you 10 things you should know about the GAPS Diet:
1. The GAPS Diet was developed by a neurologist after her son’s autism diagnosis
Dr. Natasha Campbell-McBride, a neurologist and nutritionist, created the GAPS Diet after her son was diagnosed with autism. She observed significant improvements in her son’s condition after implementing the protocol, which led her to develop it further and share it with others seeking healing from various neurological and digestive conditions. The protocol has since helped over a million people heal from various conditions including multiple sclerosis, autism, adhd, schizophrenia, type 2 diabetes, cancer and many more.
2. Who is the GAPS diet for?
The GAPS Diet is designed for people struggling with digestive issues, autoimmune conditions, food sensitivities, and neurological or psychological disorders including:
- Digestive disorders (IBS, IBD, SIBO, leaky gut)
- Autoimmune conditions
- Skin problems like eczema and psoriasis
- Depression and anxiety
- Autism spectrum disorders
- ADHD and learning difficulties
- Chronic fatigue and fibromyalgia
- Food allergies and intolerances
In a nut shell, it’s designed for anyone living in the current toxic world, because this toxicity causes gut issues. But it’s particularly beneficial for those who haven’t found relief through conventional treatments and are willing to make significant dietary changes to address root causes rather than just managing symptoms. As a mom who’s tried countless approaches for both myself and my family, I can tell you that addressing the underlying issues rather than just treating symptoms has been truly game-changing.
3. The GAPS protocol is for the whole family
Dr. Campbell-McBride emphasizes that implementing GAPS works best when the entire family participates. There are several important reasons for this:
- Family support increases compliance and success
- Children model their eating habits after parents (trust me on this one!)
- Cross-contamination in the kitchen is eliminated
- Shared meals create a supportive healing environment
- Family-wide gut health improves everyone’s wellbeing
- Cooking one meal for everyone simplifies implementation (a huge win for busy moms!)
While the full protocol might not be necessary for all family members, adopting the core principles together creates the most supportive environment for healing for everyone. As a mom, I can attest that when the whole family is on board, everything becomes so much easier—and you’d be surprised how quickly kids adapt when they see their parents embracing these foods!
4. The connection between veganism and GAPS
The GAPS Diet takes a different approach from vegan diets, emphasizing animal-based nutrients as essential healing elements. Dr. Campbell-McBride observes that many who experienced health challenges on plant-based diets find improvement with GAPS (myself included!) because it addresses common deficiencies in:
- Vitamin B12
- Fat-soluble vitamins
- Specific amino acids
- Bioavailable iron and zinc
Many former vegans report significant improvements on GAPS including resolution of fatigue, improved digestion, better hormone balance, and enhanced mental clarity. I can personally attest to this. I feel like I completely depleted myself of nutrients on the vegan diet which caused my postpartum period to be so difficult. The protocol provides a structured approach for reintroducing animal foods in a way that supports gut healing for those transitioning from plant-based diets.
5. Meat stock is non-negotiable on GAPS
While bone broth has become popular, the GAPS Diet actually begins with meat stock, which is different and serves a specific purpose:
- Meat stock is cooked for a shorter time (2-3 hours)
- It contains less histamine and glutamates than long-simmered bone broth
- It’s gentler on sensitive digestive systems
- It provides easily absorbable amino acids and minerals
- It contains gelatin that helps heal the gut lining
Dr. Campbell-McBride considers properly prepared meat stock the foundation of the healing process, especially in the initial stages.
6. Can I exercise on the GAPS Diet?
Many people wonder if they’ll have enough energy to maintain their fitness routine on GAPS. The short answer is yes, but with important considerations:
- During the initial healing phase (first few weeks on the introduction diet), gentle movement like walking and stretching is recommended over intense exercise
- As energy levels improve, you can gradually reintroduce more demanding exercise
- Listen to your body—healing requires energy that might otherwise be spent on intensive workouts
- Once you’re feeling stronger (usually after 3-4 weeks), most people can return to their regular exercise routines
- Many GAPS followers report improved athletic performance over time as nutrient absorption improves (I do as well!)
The key is patience during the initial healing phase, allowing your body to direct energy toward repair before demanding peak physical performance. This was a tough one for me—I missed my regular workouts! But honestly, within a month, I had more energy for exercise than I’d had since before my pregnancy. Trust the process, mama!
7. The emphasis on traditional animal fats
Unlike conventional dietary advice, GAPS places significant emphasis on traditional animal fats as healing agents:
- Grass-fed butter and ghee supply fat-soluble vitamins and butyric acid that nourishes the gut lining
- Tallow and lard from properly raised animals provide stable cooking fats and fat-soluble nutrients
- Duck and goose fat offer unique fatty acid profiles that support cellular health
- Fish oils deliver essential omega-3 fatty acids needed for brain function
Dr. Campbell-McBride explains that these fats are crucial for hormone production, gut and brain health, and proper nutrient absorption—all areas that can be compromised when these fats are missing from the diet.
8. What’s the simplest way to start on the protocol?
While the full GAPS protocol can seem overwhelming (especially when you’re already juggling family life!), there’s a simple way to begin:
- Start with the Full GAPS Diet rather than the more restrictive Introduction Diet (unless battling chronic disease)
- Focus on adding in healing foods before removing everything problematic
- Begin with daily meat stock (not bone broth)
- Introduce homemade fermented foods in small amounts (e.g., sauerkraut juice, kefir, yogurt)
- Gradually reduce processed foods and sugars
- Keep a food journal to identify your personal triggers
- Consider working with a GAPS practitioner for personalized guidance
This gradual approach makes the transition more sustainable and helps you build the cooking skills and habits needed for success with the protocol. As a busy mom, I found that doing meal prep on weekends and having meat stock ready to go in the fridge was a total gamechanger for making this doable with my hectic schedule.
9. Will the GAPS Diet help me lose weight?
Many people do experience weight normalization (myself included) on the GAPS Diet, but it’s important to understand that weight loss isn’t the primary goal of the protocol. Instead:
- The focus is on healing the gut and resolving inflammation
- Some people initially lose water weight as inflammation decreases
- Others may actually gain needed weight as nutrient absorption improves
- Hormonal balance often normalizes, leading to a healthy weight over time
- Cravings typically diminish as blood sugar stabilizes
- The body tends to find its optimal weight when digestive function improves
Dr. Campbell-McBride emphasizes that addressing the root causes of health issues naturally leads to weight normalization without calorie counting or restriction. I know so many of us moms struggle with that stubborn post-baby weight (I certainly did!), but I can honestly say that focusing on healing rather than weight loss paradoxically led to the weight finally coming off. And the best part? No counting calories or points—just nourishing food that my body actually needed.
10. It’s based on the gut-brain connection
The core principle of GAPS is that many psychological, neurological, and physical health issues stem from gut dysfunction. According to Dr. Campbell-McBride, a compromised gut barrier allows toxins to enter the bloodstream and affect brain function. By healing the gut, the GAPS Diet aims to restore proper brain function and overall health.
This connection explained so much for me—the brain fog that made me forget appointments, the mood swings that had my family walking on eggshells, the anxiety that kept me up at night. As moms, we often blame these symptoms on “mommy brain” or sleep deprivation, but addressing gut health has made a world of difference for my mental clarity and emotional balance. It’s amazing how much your thinking improves when your gut is happy!
The GAPS Diet presents a comprehensive approach to healing that addresses the root causes of many health issues through the gut-brain connection. While it requires commitment and patience, many people report substantial improvements in both physical and mental health after following the protocol.
As a mom who’s been through it, I can tell you that taking this leap has been worth every bit of effort. Sometimes I look at my before and after pictures and barely recognize that tired, inflamed woman I used to be. If you’re struggling with health issues that conventional approaches haven’t resolved, especially after pregnancy or in the midst of the chaos of raising little ones, the GAPS Diet might be worth exploring. Your body—and your family—will thank you.
Disclaimer: This article is for informational purposes only. Always consult with a qualified healthcare provider before making significant dietary changes, especially when addressing health concerns.
Links:
https://livinskykids.myflodesk.com/gapsguide
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