GAPS Diet vs Low Histamine Diet
If you're considering changing your diet to improve your overall health, you may have come across both GAPS Diet and low histamine diet. These two diets have become increasingly popular in recent years and have many similarities but also some crucial differences. In this article, we will delve into both diets, discuss their benefits, drawbacks, and compare them to help you determine which one might be best for you.
What is GAPS Diet and How Does It Work?
GAPS Diet stands for Gut and Psychology Syndrome. This dietary approach is specifically designed to heal the gut and improve mental health conditions such as autism, depression, and ADHD. The idea behind GAPS Diet is that by removing certain foods and incorporating others, you can restore gut health, which then leads to improved overall health and vitality.
The diet works by addressing the root cause of many chronic diseases and conditions: an unhealthy gut. The main focus of GAPS Diet is to remove all grains, refined sugars, and processed foods from the diet, as these foods are believed to contribute to gut damage. Additionally, the diet emphasizes the consumption of nutrient-dense foods such as bone broth and fermented foods, which provide the gut with essential vitamins, minerals, and probiotics. By following GAPS Diet, many people have reported improvements in digestive issues, mood disorders, skin conditions, and autoimmune diseases.
What is a Low Histamine Diet and How Does It Work?
A low histamine diet is a dietary approach that reduces the amount of histamine in the body. Histamine is a chemical produced by your immune system in response to allergens or irritants. When consumed in high amounts it can cause headaches, migraines, skin rashes, and other uncomfortable symptoms. The low histamine diet involves avoiding foods that are high in histamine and those that cause the body to release histamine, such as certain spices and alcohol.
The low histamine diet is also focused on reducing inflammation in the body and is often recommended for people with allergies, autoimmune diseases, or other chronic inflammatory conditions. The diet involves eating fresh, unprocessed foods that are low in histamine, such as fresh fruits and vegetables, lean meats, and certain grains.
Differences Between GAPS Diet and Low Histamine Diet
While both GAPS Diet and the low histamine diet are focused on using dietary changes to improve health, they have fundamental differences. Firstly, GAPS Diet focuses on gut health, while the low histamine diet is designed to reduce inflammation and histamine levels. Secondly, the low histamine diet is less restrictive than GAPS Diet, as in addition to avoiding high histamine foods, it also allows for the consumption of some grains and processed foods.
Another difference is the length of time it takes to see the results of each diet. GAPS Diet is designed to be a long-term lifestyle change and can take several months to a year to see the full benefits. In contrast, the low histamine diet often provides a quick response, with symptoms easing within days or weeks.
Which Diet is Best for You? Factors to Consider
Determining which diet is best for you will largely depend on your individual health needs and goals. If you suffer from gut health issues such as leaky gut syndrome or other gastrointestinal issues, then GAPS Diet might be the best choice for you. On the other hand, if you suffer from allergies, autoimmune diseases, or other inflammatory conditions, a low histamine diet may be more appropriate.
It's also essential to consider your lifestyle, as GAPS Diet can be more restrictive and may require more planning and preparation. Additionally, if you have a history of disordered eating or have a history of following restrictive diets, then it's important to take a cautious approach to dieting and make dietary changes gradually.
Benefits of GAPS Diet for Gut Health
GAPS Diet has many benefits for gut health. One of the most significant benefits is that it can help to restore gut flora, as it emphasizes the consumption of nutrient-dense foods such as bone broth and fermented foods, which are high in probiotics. By restoring gut flora, it's believed that GAPS Diet can improve digestion, nutrient absorption, and reduce inflammation in the gut lining.
Additionally, for people with gastrointestinal issues, following GAPS Diet can improve symptoms such as bloating, constipation, and diarrhea. The diet can also help to improve the symptoms of some autoimmune diseases and food sensitivities.
Benefits of Low Histamine Diet for Allergies and Inflammation
Low histamine diet has many benefits for reducing inflammation in the body. By avoiding high histamine foods, the diet can reduce the severity of allergy symptoms such as hives, rashes, and sneezing. The diet can also reduce the frequency and severity of migraines, as histamine is known to trigger migraines in some people.
Additionally, the low histamine diet can reduce inflammation in the body, which can help to improve symptoms of autoimmune diseases, such as Lupus or Hashimoto's thyroiditis. The diet can also reduce the symptoms of other chronic inflammatory conditions, such as arthritis and eczema.
Foods to Avoid on GAPS Diet
On GAPS Diet, it's important to avoid certain foods that can damage the gut lining and worsen gut symptoms. These foods include grains, legumes, and refined sugars. Additionally, it's important to avoid processed foods, as these often contain additives and preservatives that can be detrimental to gut health. Other foods to avoid include high carbohydrate foods and dairy products, as these can be difficult to digest for some people.
Foods to Avoid on Low Histamine Diet
On a low histamine diet, it's crucial to avoid foods that are high in histamine or cause the body to release histamine. Some foods to avoid include processed meats, aged cheese, fermented foods, alcohol, and certain fruits and vegetables such as tomatoes, citrus fruits, and strawberries. Additionally, it's important to avoid certain spices, such as cinnamon, as these can also stimulate the release of histamine.
Foods to Include on GAPS Diet
To ensure that you're getting all the necessary nutrients on GAPS Diet, it's crucial to include nutrient-dense foods such as bone broth, grass-fed meat, organ meats, and fermented foods. Additionally, consuming low-carbohydrate vegetables such as leafy greens, broccoli, and cauliflower can provide much-needed fiber and micronutrients while avoiding grains and legumes.
Foods to Include on Low Histamine Diet
Some foods that are low in histamine and safe to consume on a low histamine diet include fresh fruits and vegetables, lean meats, and certain grains such as quinoa and rice. Additionally, it's safe to consume certain herbs such as basil, dill, and parsley, which can provide flavor without triggering histamine release.
Meal Planning Tips for GAPS Diet
Meal planning is essential when following GAPS Diet to ensure that you're getting all the necessary nutrients. One strategy is to cook large batches of bone broth and store it in the freezer so that you always have it on hand. Additionally, preparing meals ahead of time and packing them for work can make it easier to stick to the diet when you're on the go. Incorporating fermented foods into meals, such as sauerkraut or kimchi, is another way to add beneficial probiotics to your diet.
Meal Planning Tips for Low Histamine Diet
Planning meals on a low histamine diet can be challenging, as many common foods are restricted. One strategy is to plan meals around fresh foods that are low in histamine, such as fruits and vegetables, fresh meats, and certain grains. Eating small, frequent meals throughout the day can also help to stabilize blood sugar and reduce the likelihood of histamine release. Additionally, it's important to cook meals at home as much as possible, as restaurant meals can be high in histamine or contain hidden trigger foods.
Success Stories from People Who Have Tried Each Diet
Many people have reported success when following GAPS Diet or a low histamine diet. However, it's important to note that everyone's experience may be different. Some people may see significant improvements in symptoms such as gut issues or histamine intolerance, while others may not see much improvement at all. It's also possible to experience side effects or negative symptoms when first starting each diet as the body adjusts to the dietary changes.
Potential Side Effects of Each Diet
Both GAPS Diet and the low histamine diet can have potential side effects. For example, GAPS Diet can be low in fiber, which can lead to constipation for some people. Additionally, some people may experience an increase in gut symptoms when first starting the diet, as the body adjusts to the dietary changes. The low histamine diet can also be challenging to follow, as many common foods are restricted. Additionally, some people may experience nutrient deficiencies if they're not careful to include a variety of nutrient-dense foods in their diet.
Expert Opinions: What Nutritionists Say About These Diets
Many nutritionists have opinions on both GAPS Diet and the low histamine diet. Some nutritionists believe that GAPS Diet can be beneficial in improving gut health and reducing inflammation. However, they caution that the diet can be restrictive and may require significant dietary changes that can be difficult for some people, and may result in nutritional deficiencies if proper care is not taken.
Similarly, most nutritionists recommend a low histamine diet for people who experience symptoms of histamine intolerance or inflammatory conditions. The diet has also been shown to be effective in reducing allergy symptoms. Overall, nutritionists suggest evaluating your individual health needs and working with a qualified healthcare professional to determine the best dietary approach for you.
Cost Comparison: Which Diet is More Affordable?
The cost of following either diet will largely depend on the individual's food choices and location. In general, GAPS Diet can be more expensive, as it emphasizes pasture-raised meats and organic produce, which can be more costly. Additionally, following a low histamine diet can add up in cost, as many pre-made items such as deli meat or snacks contain high levels of histamine and need to be custom made or avoided.
However, the cost of either diet is partly offset by reducing the consumption of processed foods, which can be expensive. Overall, it is possible to follow either diet without breaking the bank but requires careful shopping and planning.
How Long Should You Follow Each Diet?
The length of time you should follow either diet will depend on your individual health needs and goals. GAPS Diet is often a long-term lifestyle change, and some people may follow it for years, while others may follow it for a few months to a year to address specific health issues. Similarly, the low histamine diet can be followed for longer-term improvement, but is often implemented for a few weeks to months to address specific histamine intolerance or allergy symptoms.
It's important to check in with your healthcare provider regularly when following either diet and make dietary changes gradually over time for long-term success.
What Happens When You Stop Following Each Diet?
It's possible to return to a normal diet after following either GAPS Diet or the low histamine diet. However, it's important to be mindful of the amount and types of foods consumed, as returning to a diet high in processed foods, refined sugar, and grains in GAPS Diet can undo the progress made in healing the gut. Similarly, returning to a diet high in histamine containing foods can make symptoms return for low histamine dieters.
Conclusion: Which Diet is Right for You?
In conclusion, both GAPS Diet and the low histamine diet have unique health benefits and challenges. Choosing which one is best for you will largely depend on your individual health needs and goals. Consulting with a qualified healthcare practitioner and nutritionist can provide valuable guidance in developing a dietary plan that works for you. Remember, not all diets work for everyone, and it's essential to approach dietary changes with care and intention.
