How to Meal Prep for a GAPS Diet

Simplifying Your Gut-Healing Journey

The GAPS diet, conceived by Dr. Natasha Campbell-McBride, targets intestinal health and is focused on restoring the integrity of the gut lining. This dietary approach is grounded in the belief that a leaky gut can lead to a plethora of health issues, particularly those associated with the immune system and digestion. Meal prepping for the GAPS diet is paramount, as it requires strict adherence to homemade, nutrient-dense food options. Individuals planning their meals should prioritize preparation of homemade stocks, fermentation of vegetables, and the use of organic, whole foods.

Nutrition is a cornerstone of the GAPS diet, with an emphasis on easily digestible foods that can aid in gut healing. Preparing meals often includes simmering stocks for several hours to extract nutrients from bones, making yogurts, and fermenting foods to provide probiotics naturally. The diet eliminates processed foods, refined carbohydrates, and sugars, which necessitates a thoughtful and dedicated meal planning process.

Health improvements on the GAPS diet can be gradual and require consistent dedication to dietary guidelines. Adhering to the diet involves cooking from scratch, which underscores the importance of meal prepping to avoid falling back on prohibited foods. Effective meal prep ensures that anyone on the GAPS diet maintains an appropriate intake of vitamins, minerals, and enzymes that support healing of the gut and optimizes overall digestion. Those embarking on the GAPS diet are encouraged to plan meals strategically to support their journey to better health.

Understanding the GAPS Diet

The GAPS Diet, grounded in the connection between a healthy gut and a well-functioning brain, was developed to address various neurological and psychological conditions through dietary adjustments.

Origins and Theory

The GAPS Diet, or Gut and Psychology Syndrome Diet, was conceived by Dr. Natasha Campbell-McBride in 2004, based on her theory that a compromised gut leads to neurological and psychological issues. She links a range of conditions from autism to depression with an imbalance of gut bacteria and leaky gut syndrome, whereby the intestinal barrier becomes permeable, allowing toxins and bacteria to enter the bloodstream.

Phases of GAPS: Intro and Full GAPS

Introductory Phase:

• Begins with easily digestible foods to heal the gut, progressively adding more complex foods.

• Lasts from a few weeks to a year, tailored to individual needs.

Full GAPS Phase:

• Focuses on maintaining and further promoting gut health.

• Includes a variety of meats, vegetables, and natural fats while excluding grains and refined sugars.

• Typically lasts up to two years.

Benefits for Gut Health

Central to the GAPS Diet is the healing of the gut to prevent toxins and harmful bacteria from affecting the body and brain. It encourages the growth of beneficial gut bacteria and the repair of the gut lining, believed to alleviate symptoms of leaky gut syndrome.

Impact on Neurological Conditions

The diet has a hypothesized impact on a spectrum of neurological conditions, including autism, ADHD, depression, bipolar disorder, dyspraxia, OCD, and more. It is based on the premise that improving gut health can positively influence brain function, potentially reducing symptoms of these conditions. However, scientific evidence supporting these claims is still an ongoing area of research.

Essentials of Meal Prepping for GAPS

Meal prepping for the GAPS diet involves a strategic approach, focusing on permitted foods while avoiding restricted items. It requires careful kitchen setup and effective strategies for efficient preparation.

Food Lists: Allowed and Restricted

To successfully meal prep for the GAPS diet, one must be well-acquainted with the allowed and restricted food lists.

Allowed:

• Proteins: fish, organic meat, eggs

• Fats: olive oil, coconut oil, avocados

• Vegetables: non-starchy and fermented varieties

• Bone Broth: a staple for its gut-healing properties

Restricted:

• Grains: no wheat, corn, rice, or other grains

• Starchy Vegetables: such as potatoes and yams

• Dairy: limited to fermented dairy products

• Processed Foods: all forms are to be avoided

Setting Up Your Kitchen

A kitchen prepped for the GAPS diet eliminates temptation by removing restricted items and ensures all necessary tools and ingredients for GAPS-compliant meals are at hand.

• Equipment: Crockpot for broths; airtight containers for storage

• Pantry: Stock with GAPS-friendly items such as nuts (if tolerated), coconut products, and quality oils

• Refrigeration: Allocate space for fresh produce and cooked meals

Meal Prepping Strategies

Effective meal prepping strategies ensure diversity and nutritional adequacy without causing overwhelm.

• Batch Cooking: Prepare large quantities of broth, protein sources, and GAPS diet-acceptable vegetables for the week

• Rotational Menu: Plan a diverse menu weekly to ensure a broad spectrum of nutrients

• Cook Once, Eat Twice: Repurpose leftovers creatively into new meals, like using leftover chicken in a fresh soup

Time-Saving Tips

Maximize efficiency in the kitchen with time-saving tips that cater to the needs of a GAPS diet.

• Chop and Freeze: Pre-chop raw vegetables and freeze them for quick use

• Pre-cooked Proteins: Portion and freeze cooked meats and fish for easy meal assembly

• Organize Ingredients: Keep ingredients for each meal together to reduce preparation time

By incorporating these elements into your meal prepping routine, adhering to the GAPS diet can become a structured and less daunting process.

Creating a GAPS Meal Plan

When embarking on a GAPS diet, careful meal planning is essential to ensure all meals support gut healing and adhere to dietary guidelines. Structured planning for breakfast, lunch, and dinner enables individuals to maintain this dietary intervention with ease. Intentional use of specific ingredients like fermented vegetables and bone broth can infuse each meal with gut-supportive nutrients.

Planning for Breakfast

For the most important meal of the day, breakfast on the GAPS diet should include a balance of proteins, fats, and fermented foods. (What wine goes well with fermented foods?) Begin the day with:

• Sauerkraut or other fermented vegetables: Serve half a cup to promote good digestion.

• Eggs: Two scrambled eggs, providing protein and essential nutrients.

• Yogurt: A source of probiotics, if tolerated.

• Meat: Bacon or breakfast sausage from pasture-raised animals can be included.

Lunch Preparation

Lunch on the GAPS diet should continue to support gut health with a mix of protein, vegetables, and gut-healing broths. Here are options to include:

• Soup: A cup of homemade bone broth-based soup, such as chicken curry soup or beef and mushroom soup, is rich in minerals and gut-supportive compounds.

• Salad: Accompany the soup with a salad featuring a variety of greens, including kale, mixed with cranberries for a punch of flavor.

• Non-starchy Vegetables: Serve these roasted, steamed, or as part of a fermented mix.

Dinner Ideas and Schedules

Dinner should be satisfying and continue to complement the GAPS dietary principles. Consider these ideas:

• Baked Salmon: Oven-baked for a simple and nutritious option. Season with dill and garlic and serve with sides.

• Roasted Vegetables: Non-starchy options like asparagus provide fiber without disrupting the diet.

• Chicken Dishes: Incorporate chicken in recipes like deconstructed cabbage rolls using cauliflower rice.

• Almond Flour Pizza: For variety, create a GAPS-friendly pizza with a crust made from almond or coconut flour.

Remember, organizing your meal plan for the week can significantly enhance your experience on a GAPS diet, making the process manageable and less time-consuming.

Cooking and Recipes

The GAPS diet prioritizes easy-to-digest foods, specifically soups, broths, and meals rich in proteins and fermented vegetables. Meal prepping within this dietary framework involves a careful selection of recipes that align with its healing protocol.

Soups and Broths

Soups and broths are the cornerstone of the GAPS diet, with bone broth being particularly emphasized for its gut-healing properties. One should prioritize making large batches of bone broth using chicken, beef, or fish bones, simmered for an extended period to extract nutrients. The broth serves as a base for various soups, which can include a range of vegetables and proteins like shredded chicken.

• Example Recipe:

  • Chicken Vegetable Soup:

    • Ingredients: Homemade chicken bone broth, cooked chicken, carrots, zucchini, garlic, and herbs.

    • Instructions: Combine ingredients in a pot; simmer until vegetables are tender.

Main Courses

Main courses on the GAPS diet often feature high-quality proteins such as wild-caught fish or organic meat. Meals should include a variety of vegetables and may incorporate GAPS-friendly alternatives to grains, like cauliflower rice. Using almond flour or coconut flour can allow for GAPS-compliant versions of familiar dishes.

• Recipe Ideas:

  • Baked Salmon with Dill and Garlic:

    • Ingredients: Wild-caught salmon fillets, fresh dill, minced garlic, lemon juice, and olive oil.

    • Cooking: Season salmon and bake for 7-10 minutes at a preheated oven until done.

  • Cauliflower Fried Rice:

    • Ingredients: Cauliflower rice, mixed vegetables (carrots, peas), eggs, and coconut aminos as a soy sauce replacement.

    • Cooking: Sauté the cauliflower rice with vegetables, scramble in the eggs, and season.

Snacks and Sides

Snacks and side dishes should complement the main meals with added nutrition and variety. One can prepare fermented vegetables earlier in the week for ease of use and to boost gut health. Snacks can include simple, protein-rich selections like boiled eggs or vegetable-based dips. Side dishes often feature GAPS diet staples like vegetable purees or cauliflower in various forms, such as cauliflower rice or mashed cauliflower.

• Recipe Examples:

  • Fermented Vegetables:

    • Ingredients: Choice of vegetables (cabbage, carrots, cucumbers), sea salt, and water.

    • Fermentation: Slice vegetables, pack into jars with saltwater brine, and allow to ferment for several days.

  • Cauliflower Rice:

    • Ingredients: Raw cauliflower heads, olive oil, and seasonings.

    • Preparation: Process cauliflower into rice-sized pieces, then sauté with seasonings until tender.

Navigating Challenges and Tips

Meal preparation for the GAPS diet can be demanding, especially when navigating common pitfalls, maintaining taste and variety, and handling social situations. These tips aim to ensure adherence to the diet, managing both physical and mental health effectively.

Common Pitfalls and How to Avoid Them

Allergies and Sensitivities: Individuals on the GAPS diet should always double-check ingredients for potential allergens. To avoid unexpected reactions, one should prepare meals with known safe foods and introduce new foods gradually, monitoring for any adverse effects.

Digestive Troubles: Constipation can occur if the diet lacks sufficient fiber. Including a variety of well-cooked vegetables and natural fat sources can aid digestion. If issues persist, a healthcare provider might recommend suitable fiber supplements compatible with the GAPS diet.

Dealing with Cravings: Cravings for off-diet foods can lead to slip-ups. One strategy to counter cravings is to have GAPS-compliant snacks prepared in advance, such as fermented veggies or homemade broth.

Incorporating Variety and Taste

Balancing Flavors: The GAPS diet focuses on gut health, which can limit ingredients, leading to bland meals. Combatting this involves using GAPS-friendly herbs and spices to enhance flavor without causing inflammation. Fresh herbs, garlic, and ginger can add zest to dishes.

Recipe Rotation: To keep the palate satisfied, rotate a variety of GAPS-approved recipes. This not only prevents boredom but also ensures a range of nutrients is consumed, supporting overall health.

Coping with Social Settings

Communication is Key: When attending social gatherings, communication can help alleviate the stress of staying on the GAPS diet. Informing hosts in advance about dietary restrictions enables them to accommodate or allows the individual to bring their own GAPS-compliant dish.

Mental Well-being: The pressure of maintaining a stringent diet in social situations can affect mental health. Preparing for these instances mentally and identifying supportive friends or family who understand the dietary challenges can make these situations more manageable.

Supplementary Foods and Ingredients

In preparing meals for the GAPS Diet, supplementary foods and ingredients play a crucial role. They not only enhance flavor but also support digestion and overall health. Each category, from probiotics to natural sweeteners, should be carefully selected for their quality and compatibility with the dietary guidelines.

Probiotics and Gut Health

Essential for enhancing gut health, probiotics are a staple in the GAPS Diet. Fermented foods like kefir and homemade yogurt introduce beneficial bacteria into the digestive system. It is recommended to incorporate them daily. Home fermentation can also yield probiotics naturally, which can be more economical and tailored to personal taste.

• Key probiotics: Kefir, fermented vegetables

• Suggested intake: With each meal, as tolerated

Healthy Fats and Oils

Healthy fats are vital for absorption of fat-soluble vitamins and overall energy. Olive oil and coconut oil stand out for their beneficial fatty acid profiles and are easy to integrate into the diet.

• Olive Oil: Use it cold in salads or as a finishing oil.

• Coconut Oil: Suitable for cooking or added into smoothies.

• Ghee: A clarified butter that is free from lactose, rich in butyrate, and stable for cooking.

Each oil offers unique flavors and health benefits that can complement various dishes within the GAPS protocol.

Natural Sweeteners and Spices

When flavoring GAPS-friendly dishes, integrating natural sweeteners and spices not only improves taste but also assists in digestion. Honey is an approved sweetener and should be used in moderation. Spices such as ginger, oregano, and sea salt are encouraged for their digestive benefits and flavor-enhancing properties, while red pepper flakes can add heat and depth.

• Ginger: Aids digestion; fresh or dried can be used.

• Oregano: Offers antimicrobial properties; use fresh or dried.

• Sea Salt: Provides essential minerals and should be unrefined.

In meal prepping for the GAPS Diet, filling one's pantry with these supplementary foods and ingredients is as essential as selecting the main components of the diet. They enable the creation of meals that are both healing and palatable.

Shopping and Storage

When embarking on a GAPS Diet, efficient shopping and meticulous storage are essential for maintaining the nutritional integrity of meals. An effective shopping list ensures that one procures the right ingredients, while safe storage practices preserve the meals' freshness and prevent contamination.

Building an Effective Shopping List

A shopper must focus on organic produce, high-quality meats, dairy products, and eggs to align with the GAPS Diet principles. They should:

• List Organic Produce: Organic fruits and vegetables are free from harmful pesticides and are a cornerstone of the GAPS Diet.

• Select Quality Meats: Grass-fed and organic meat options contain more nutrients and are recommended.

• Choose Unprocessed Dairy: Look for dairy products that are organic and have minimal processing.

• Include Pasture-Raised Eggs: Eggs should come from chickens raised on pastures to ensure higher omega-3 content.

For a structured approach, the shopping list may be organized by food category:

Category Items Produce Organic kale, carrots, apples Meat Grass-fed beef, organic chicken Dairy Organic yogurt, kefir Eggs Pasture-raised eggs

Storing Prepped Meals Safely

Once the meal prep is complete, storing the food safely is paramount to keeping it fresh and preventing spoilage. Here are the best practices:

• Cool Food Quickly: Hot food should be placed in shallow containers to cool down rapidly and avoid bacterial growth.

• Refrigerate or Freeze: Meals should be refrigerated if they are to be consumed within three to four days, or frozen for longer storage.

• Use Airtight Containers: Glass containers with airtight seals help preserve food quality and are recommended over plastic options.

The GAPS Diet's emphasis on natural foods necessitates careful temperature control and hygienic storage conditions to retain the food's beneficial properties.

Adapting to a GAPS Lifestyle

Transitioning to a Gut and Psychology Syndrome (GAPS) lifestyle requires careful planning, especially during the initial stages and as individuals move into the full GAPS diet. It's not only about dietary changes but also about adjusting daily routines and family dynamics to support the healing of leaky gut syndrome and improvement of mental health.

Maintaining the Diet Long-Term

For individuals to stay committed to the GAPS diet long-term, one must consider practicalities such as meal prepping and food variety. To ease the process:

• Plan Ahead: Weekly meal planning ensures diverse nutrition and avoids the temptation of off-diet foods.

• Batch Cook: Preparing large quantities of GAPS-friendly foods, like bone broth and fermented vegetables, can save time.

• Diversify Meals: Rotate through a list of approved GAPS recipes to prevent boredom and ensure a range of nutrients.

When a person is on the GAPS intro diet, which consists of six phases, they may need short-term focus as each phase can last from one day to one month. Steady progression to the full GAPS diet is key, which includes a wider variety of foods.

Addressing Family and Children’s Needs

Implementing the GAPS diet for an entire family, particularly including children, demands thoughtful consideration:

• Educate: Teach family members the reasons behind the diet and the benefits for both physical and mental health.

• Involve: Encourage everyone to participate in meal prep, fostering a sense of unity and making the dietary shift less daunting.

• Adapt Recipes: Adjust favorite family meals to comply with the GAPS guidelines to make the transition smoother for children.

Above all, patience and positive reinforcement help maintain morale and commitment to the diet, with special attention to children’s preferences and nutritional requirements.

Monitoring Progress and Health Improvements

When adhering to a GAPS diet, it is crucial for individuals to monitor both symptom progression and physiological markers. This ensures that the nutrition approach is positively affecting digestion and overall health, as well as reducing toxins in the bloodstream.

Tracking Symptoms and Reactions

To gauge the efficacy of the GAPS diet on an individual level, one should meticulously track symptoms and food reactions. This can be achieved through:

• Daily Journaling: Logging meals, symptom severity, and any new reactions can point to specific foods that either improve or exacerbate health conditions.

• Elimination and Reintroduction: By systematically removing and reintroducing foods, individuals can identify triggers that may disrupt gut bacteria balance and cause digestive stress.

Regular Health Assessments

Objective health assessments are vital in measuring the GAPS diet's impact on the body. These assessments might include:

• Blood Tests: Regular bloodwork can reveal changes in cholesterol, blood pressure, and blood sugar levels, offering a clear view of the diet's influence on the bloodstream and overall health.

• Professional Evaluations: Healthcare providers can assess improvements in digestion and nutritional status, ensuring that the diet supports the body's needs without introducing harmful bacteria or toxins.