I’m going to eat according to the book „Gut and Psychology Syndrome“ (short: GAPS)!
This will not just be a 30-Day-Challenge but multiple 30-Day-Challenges because the meal plan starts easy and gets rather complex when progressing. I will do this challenge until my gut seems healed enough to start with the GAPS Full Diet which is basically Paleo with lots of broth.
GAPS Introduction Diet (Phase 1)
In the morning:
1 glass of warm water with probiotics ( > 50 billion organisms per serving is best – choose a multi-strain probiotic)
3 meals with:
– broth and the meat which it was made of (can be eaten between meals when hungry)
OR (after knowing that your stomach is okay with just broth)
– vegetable soup with broth as base (no vegetables with too much fiber e. g. zucchini peel, broccoli stems)
– sauerkraut juice (begin with 1 tsp and raise continually (I stopped at 4 tbsp per meal))
In between meals:
– ginger tea (also really good: mint, chamomile or olive leaf)
In this phase constipation is pretty common because you won’t eat much fiber. Enemas are a good way to deal with this issue because the toxins in your body have to get out somehow! According to the GAPS book you can either do this with warm water and probiotics (mostly bifido) or warm chamomile tea (not exceeding 40°C).
Pretty easy except when you never cooked broth in your life and you don’t know where to get the bones and knuckles for it! I first figured this out and took a lot of time just cooking broth and consuming it with every meal (and finding a way to take it to work).
I didn’t want to stress myself too much because I know that this could’ve ended in eating all but the broth – especially sweet stuff that surely isn’t able to heal my gut. So until broth making wasn’t part of my daily habits I wouldn’t progress to the next step. Normally you can progress when your body shows no signs of allergies or diarrhea. Take your time – your body will thank you for it 🙂
1. According to the book sometimes you have to really go back to the basics to heal your gut. Do you have dyspraxia? Dyslexia? Autism? ADD? ADHD? Schizophrenia? Depression?
Dr. Natasha Campbell-McBride searched everywhere for an answer to heal her child which had learning disabilities. This eating style is what she has found and it’s the solution for a lot of symptoms connected to a variety of diseases that can stem from a gut dysbiosis.
2. I’m constantly constipated with lots of bloating – that’s why “Whole30” isn’t enough for me to heal my gut. It’s better than the average diet of carbohydrates and sugar but with my history of dieting and overeating it seems that I’ve destroyed my gut bacteria. The broth helps healing the gut lining which aids in digestion and nutrition intake.
3. Eating this way helps restoring gut health and therefore serotonin production ( 90 % of serotonin is manufactured in the gut!).
4. Good gut health also is linked to coping better emotionally.
What could hinder my efforts to eat this way and what can I do to prevail?
1. Depressive thoughts, anxiety and the wish to stuff my feelings with food:
(– drinking anti-anxiety-tea → I won’t drink this on this specific diet)
– writing about my thoughts and feelings
– reading something motivating
– taking a long, hot shower
– watching an episode or two of a comedy series
– dancing (sometimes you have to force yourself 😉 )
– practicing yoga
When nothing helps and I still want all the food of the world to be in my mouth right now:
– eating allowed food until I don’t want to eat anything anymore
2. Lack of energy:
– eating a bit more with each meal
– eating less sauerkraut or probiotics because these can cause severe die-off (Herxheimer reaction)
When this doesn’t help:
– searching for other ways to fight the energy deprivation
3. Restaurant visits:
– ordering only food I’m allowed to eat so in the beginning: nothing
OR eating as little food as possible according to the Paleo diet (Full GAPS Diet)
– switching the side dish for a healthier option
– skipping dessert obviously
4. Family visits with a lot of food and sweets to be pushed upon me:
– tell them beforehand what I can’t eat
– just eat allowed things
OR as little food as possible according to the Paleo diet (Full GAPS Diet)
– when pushed to eat more just pick the allowed ones and eat slowly
– stay away from the dessert
5. Drinking friends
– drink a lot of water and leave the alcohol be (it’s healthier anyway)
Phase 1: 27.10.2016 – 02.11.2016
Phase 2: 03.11.2016 – 08.11.2016
Phase 3: 09.11.2016 – 03.12.2016
-> Restart because I ate stuff I wasn’t supposed to eat (nothing unhealthy really) and my stomach hated it: bloating and stomach pain like crazy!
It was really stressful for me to eat 3 meals a day with everything I had to prepare all the time so I researched a bit and found out that intermittent fasting isn’t the worst option when having issues with your stomach!
Now I will only eat according to plan IF I can buy all the stuff without getting stressed out too much. Instead of eating nothing at all I will drink warm water with gelatine because that’s the most important stuff in broth that nourishes the gut.
Don’t misunderstand me: I will try to eat according to the plan but for times when that’s simply not possible gelatine-water with everything else that is compatible with GAPS is my go-to-solution!
Are you or were you on the GAPS diet and have tips or would like to share your experience with us? If you should have any questions you can post a comment below and I’ll be glad to help you!