GAPS Diet vs Elimination Diet

Are you struggling with a chronic health condition that you suspect is related to your diet? Do you find yourself constantly fatigued, bloated, or struggling with digestive issues? If so, you may be considering a specialized diet to help you feel better. Two popular options are GAPS Diet and Elimination Diet. In this article, we'll take an in-depth look at both diets, their similarities and differences, the conditions they treat, and the pros and cons of each. By the end of this article, you'll have a better understanding of which diet may be right for you.

Understanding the Basics: What is GAPS Diet and Elimination Diet?

GAPS Diet and Elimination Diet share some similarities in that they both involve eliminating foods from your diet to improve your health. But, they differ in the types of foods eliminated and the reasoning behind their approach.

GAPS Diet stands for Gut and Psychology Syndrome Diet, and it was developed by Dr. Natasha Campbell-McBride. The diet is focused on healing the gut and improving brain function through a focus on nutrient-dense, whole foods, and the elimination of grains, high-starch vegetables, and processed foods.

Elimination Diet, on the other hand, is a diet that involves temporarily eliminating certain foods or food groups to identify potential sensitivities. Unlike GAPS Diet, Elimination Diet isn't necessarily aimed at healing specific health conditions. Instead, it's designed to help people pinpoint which foods they may be intolerant to and which ones they can eat freely.

It's important to note that both GAPS Diet and Elimination Diet should be approached with caution and under the guidance of a healthcare professional. Eliminating certain foods from your diet can lead to nutrient deficiencies if not done properly, and it's important to ensure that you're still getting all the necessary vitamins and minerals. Additionally, it's important to reintroduce eliminated foods slowly and carefully to avoid any adverse reactions.

The Purpose behind GAPS Diet and Elimination Diet

GAPS Diet and Elimination Diet both aim to improve health, but in different ways. The primary goal of GAPS Diet is to heal the gut by reducing inflammation and encouraging the growth of beneficial bacteria. A healthy gut is linked to many other bodily functions, including brain health and immunity. By addressing gut health, GAPS Diet seeks to improve overall health.

Elimination Diet targets food sensitivities and allergies. By removing common irritants from the diet, like gluten, soy, and dairy, the goal is to identify trigger foods, which can help people with allergies, autoimmune disorders, and other conditions. Once trigger foods are identified, they can be eliminated or reduced, depending on their severity.

It is important to note that both GAPS Diet and Elimination Diet require careful planning and monitoring. Eliminating certain foods can lead to nutrient deficiencies, so it is important to work with a healthcare professional or registered dietitian to ensure that the diet is balanced and meets individual needs. Additionally, both diets may not be suitable for everyone, and it is important to consult with a healthcare professional before starting any new diet or making significant changes to your current diet.

Common Conditions Treated by GAPS Diet and Elimination Diet

GAPS Diet and Elimination Diet can both be helpful for a range of health conditions. GAPS Diet is most commonly used to aid in the treatment of digestive issues, like Irritable Bowel Syndrome (IBS) and Crohn's Disease. But, it's also been shown to be helpful for conditions like autism, depression, and anxiety.

Elimination Diet is most commonly used for allergies and intolerances. However, the diet has also proven to be useful for acne, eczema, migraines, and other conditions related to inflammation.

Another condition that can be treated with GAPS Diet is leaky gut syndrome. This condition occurs when the lining of the intestines becomes damaged, allowing toxins and bacteria to leak into the bloodstream. GAPS Diet can help to heal the gut lining and reduce inflammation, which can alleviate symptoms of leaky gut syndrome.

Elimination Diet has also been found to be effective in managing symptoms of autoimmune diseases, such as rheumatoid arthritis and lupus. By removing potential trigger foods from the diet, the immune system can be calmed, reducing inflammation and improving overall health.

How GAPS Diet and Elimination Diet Work to Improve Health

GAPS Diet and Elimination Diet both work by removing potentially problematic foods from the diet. In GAPS Diet, the focus is on eliminating grains, high-starch vegetables, and processed foods. These foods are known to be inflammatory, which can damage the gut lining and impede healthy bacterial growth.

Elimination Diet goes a step further by identifying specific irritants based on a person's unique sensitivities. Once these foods are removed, the body can begin to heal and inflammation is reduced.

Additionally, both diets emphasize the consumption of nutrient-dense foods that support gut health and overall wellness. GAPS Diet encourages the consumption of bone broth, fermented foods, and healthy fats, while Elimination Diet emphasizes whole, unprocessed foods such as fruits, vegetables, and lean proteins.

Furthermore, both diets have been shown to be effective in managing a variety of health conditions, including autoimmune disorders, digestive issues, and skin problems. By removing inflammatory foods and promoting a healthy gut microbiome, these diets can help alleviate symptoms and improve overall health and well-being.

The Similarities and Differences between GAPS Diet and Elimination Diet

GAPS Diet and Elimination Diet share some similarities, but they also differ in several ways.

Both diets involve a period of food elimination, but GAPS Diet is more prescriptive in its approach. The diet has a specific list of approved and non-approved foods, whereas Elimination Diet can vary depending on the individual's sensitivities.

GAPS Diet is focused on gut healing, nutrients, and moving towards a more anti-inflammatory diet. Elimination Diet is designed to identify specific food triggers, and once those are identified, the diet can be less restrictive.

Another difference between the two diets is the length of time for the elimination phase. GAPS Diet typically involves a longer elimination phase, lasting several weeks to several months, while Elimination Diet may only last a few days to a few weeks.

Additionally, GAPS Diet emphasizes the consumption of bone broth, fermented foods, and healthy fats, while Elimination Diet focuses on whole, unprocessed foods.

Overall, both diets can be effective in improving gut health and identifying food sensitivities, but the approach and focus of each diet may vary depending on individual needs and preferences.

Choosing the Right Diet for You: Factors to Consider

Choosing between GAPS Diet and Elimination Diet can be tough, but several factors can help you make the right decision.

If you suspect digestive issues or have a diagnosis of IBS, Crohn's Disease, or other gut-related conditions, then GAPS Diet may be more appropriate for you. But, if you are suffering from allergies, acne, or skin-related conditions, Elimination Diet may be more suited to your needs.

It's important to work with a healthcare professional when choosing a specialized diet. They can help you identify which one is right for you and can provide guidance and support as you navigate your dietary changes.

Another factor to consider when choosing a diet is your lifestyle. If you have a busy schedule and limited time for meal preparation, then a diet that requires extensive cooking and meal planning may not be feasible for you. In this case, a simpler diet like the Mediterranean Diet or the DASH Diet may be more practical.

Additionally, it's important to consider your personal preferences and food intolerances. If you dislike certain foods or have allergies or intolerances, then a diet that restricts those foods may not be sustainable for you in the long term. It's important to choose a diet that you enjoy and can stick to for a prolonged period of time.

Understanding Food Intolerance and Allergies in Relation to GAPS Diet and Elimination Diet

Food intolerance and allergies are common reasons why people turn to specialized diets like GAPS Diet and Elimination Diet. In some cases, people can be intolerant or allergic to multiple foods, which can make the dietary changes more complicated.

In both diets, the focus is on removing common food irritants. However, the approach is different. GAPS Diet is focused on healing the gut, which can improve food intolerance in the long run. Elimination Diet is aimed at identifying trigger foods, and once identified, those specific foods are avoided or reduced.

The Role of Probiotics in GAPS Diet and Elimination Diet

Probiotics are an essential part of both GAPS Diet and Elimination Diet. These beneficial bacteria are naturally found in the gut and are linked to many health benefits. Both diets encourage the consumption of probiotic-rich foods like kefir, sauerkraut, and kimchi.

GAPS Diet also recommends taking a high-quality probiotic supplement to repair gut health. Elimination Diet doesn't require supplementation, but some people may find it beneficial to add in a probiotic supplement to support gut healing.

Potential Risks and Drawbacks of GAPS Diet and Elimination Diet

GAPS Diet and Elimination Diet can be beneficial for many people, but there are also some drawbacks to consider. One of the biggest downsides is the potential for nutrient deficiencies. Eliminating food groups or specific foods can reduce nutrient intake, which can impact overall health in the long run.

Another drawback is that both diets can be challenging for some people to follow. The elimination phase can be difficult, and some people may struggle to sustain the diet long term.

Success Stories: Real People's Experiences with GAPS Diet and Elimination Diet

Many people have had success with both GAPS Diet and Elimination Diet. People who struggle with Crohn's Disease, IBS, or other digestive issues have reported reduced symptoms and an overall improvement in their quality of life with GAPS Diet.

Elimination Diet has been successful for many people with allergies and sensitivities. People have reported clearer skin, reduced migraines, and fewer bouts of eczema.

Expert Opinions: What Health Professionals Have to Say about GAPS Diet and Elimination Diet

Health professionals have mixed opinions when it comes to specialized diets like GAPS Diet and Elimination Diet. Some healthcare providers recommend specialized diets to their patients, while others are skeptical of their benefits.

Overall, healthcare professionals agree that specialized diets can be helpful for identifying food triggers and helping people feel better. However, it's essential to work with a qualified practitioner to ensure that the diet is appropriate for your specific needs.

Final Thoughts

Choosing between GAPS Diet and Elimination Diet can be challenging, but both diets can be beneficial for improving overall health and reducing symptoms of chronic health conditions. Whether you choose GAPS Diet or Elimination Diet, it's important to work with a healthcare professional and to approach the diet changes with patience and an open mind. By taking a personalized approach and listening to your body, you can find the diet that works best for you.