Preparing for the GAPS Diet: A Step-by-Step Guide 

If you’re considering the GAPS Diet, you’re not alone—many people have turned to this nutritional approach to support gut health, manage autoimmune conditions, and even improve mental well-being. Created by Dr. Natasha Campbell-McBride, the Gut and Psychology Syndrome (GAPS) Diet is designed to heal and seal the gut lining by eliminating sugars, starches, and processed foods while emphasizing the inclusion of animal fats, bone broths, and probiotic-rich foods. It’s not a simple undertaking, but it can be incredibly beneficial for those looking to improve their health from the inside out.  

Here’s a helpful prep guide to make starting the GAPS Diet a little easier: 

Pre-GAPS Preparation Checklist

The first few weeks on GAPS can be challenging—your body will need time to adjust to the new foods, and the transition might leave you feeling hungry and fatigued. To ease into it, a little preparation goes a long way.
 

A Week or More Ahead: Freezable Items 

• Bone Broth: Make several gallons of bone broth (chicken, beef, or pork) to stock up on this GAPS-friendly, gut-healing staple. 

• Soups: Prepare soups using GAPS-legal ingredients, like stock and vegetables, and freeze them for easy meals. 

• Fermented Foods: Start making or purchasing fermented foods such as yogurt (if dairy is tolerated), sauerkraut, and pickles to support the digestive system with healthy probiotics. 

• Healthy Fats: Stock up on fats like tallow, lard, butter, ghee, and coconut oil, or make your own beef tallow. 

• Snack Prep: When hunger strikes, try making GAPS-legal snacks like crispy nuts or jerky for a quick, satisfying option. 

• Meat: Buy bulk, frozen natural meats (chickens, ground beef, roasts) to have on hand throughout the diet.
   

In the Final Days Before Starting:

• Probiotic Supplements: Invest in a high-quality probiotic supplement to further support gut health. 

• Fresh Ingredients: Buy fresh produce and prepare a meal plan for the first few days. 

• Supplements & Detox: Purchase detox essentials like Epsom salts, bentonite clay, and any other supplements you’ll be using. Detox baths can help support the body during this transition. 

• Soup Prep: Prepare a couple of pots of soup to refrigerate for the first few days of the diet. 

• Daily Supplement Plan: Make a plan for consistently taking supplements. The goal of GAPS is not just diet -it’s about supporting the body’s healing pathways with the right nutrients. Earthley’s gut health and detox products are a great place to start! 

What’s Not Allowed on the GAPS Diet 

The GAPS Diet eliminates foods that can irritate the gut and disrupt healing, including:  

• Grains (wheat, rice, corn, etc.) 

• Sugar (including cane, beet, and maple syrup) 

• Starches (potatoes, sweet potatoes, etc.) 

• Processed foods (fast food, artificial ingredients) 

• Certain mucilaginous foods (like okra) 

If you’re already following a real food or paleo-style diet, transitioning to GAPS may feel like a small step. However, the shift will be more significant if you’re coming from a more traditional Western diet. 

GAPS Meal Ideas…

While GAPS involves many soups, it’s not all about broth! Here are some meal ideas to make your GAPS journey more enjoyable. I have also written a cookbook that includes many recipes suitable for those on a GAPS diet. 

Soups: 

• Chicken Vegetable Soup 

• Butternut Squash Soup (without cream) 

• Simple Ground Beef & Vegetable Soup 

• Stuffed Pepper Soup 

• White Bean Chicken Soup (use only navy beans) 

Non-Soup Meals: 

• Salisbury Steak with a side of veggies 

• Bacon-wrapped Chicken with Italian Salsa 

• Chicken & Zoodles (zucchini noodles) with stir-fried vegetables 

• Scrambled Eggs with peppers, onions, and spinach 

• Lemon Herb Roasted Chicken with a salad 

Drinks & Snacks: 

• Fresh-pressed juices (apple-carrot, pineapple-kale-ginger) 

• Probiotic smoothies or popsicles 

• Jerky (without added sugars or artificial ingredients) 

• Coconut oil for oil pulling or adding to smoothies
   

Tip: Avoid focusing too much on recreating traditional baked goods or overly sweet meals using GAPS-legal ingredients like almond flour or honey. While such foods might feel like a comforting treat, it’s best to keep things simple and focus on whole, naturally sweet fruits and vegetables, along with healthy proteins and fats. 

Supplements & Detox Protocol

In addition to following the GAPS Diet, consider incorporating supplements and a detox routine to support your body’s healing process further. Incorporating these elements into your daily routine can enhance your experience and make the transition easier.  

This might include: 

• Cod Liver Oil: Rich in omega-3s and vitamin D 

• Probiotic Supplements: For gut health 

• Turmeric-Black Pepper Capsules: Known for their anti-inflammatory properties 

• Detox Baths: Soothing Epsom salt baths or herbal detox baths to help the body eliminate toxins
   

Remember, GAPS isn’t just about what you’re cutting out – it’s about providing your body with the nutrients it needs to heal. With some preparation and patience, the GAPS Diet can be a powerful tool to support overall health and well-being. Ready to start? Take it one step at a time and enjoy the journey!