GAPS Diet vs Whole30 Diet
If you're looking to improve your gut health, combat autoimmune diseases or simply lose weight, you've probably landed on GAPS Diet and Whole30 Diet as two potential options. But with so many diets on the market, it's hard to know which one is right for you. In this comprehensive article, we'll delve into the intricacies of these two diets, from their origins and similarities, to their differences and pros and cons, to help you make an informed decision.
Introduction to GAPS Diet and Whole30 Diet
GAPS Diet and Whole30 Diet are both aimed at improving gut health and relieving digestive issues. But while their similarities end there, their differences are significant. GAPS Diet is cantered around the idea of restoring gut health by eliminating specific foods and consuming plenty of nutrient-dense foods, whilst Whole30 Diet focuses on eliminating all potentially inflammatory foods and following a more restrictive meal plan.
One of the key differences between GAPS Diet and Whole30 Diet is the duration of the program. GAPS Diet is designed to be followed for a longer period of time, typically several months, in order to fully restore gut health. Whole30 Diet, on the other hand, is a 30-day program that is meant to be a short-term reset for the body.
Another difference between the two diets is the level of flexibility. GAPS Diet allows for some flexibility in food choices, as long as they are within the guidelines of the program. Whole30 Diet, however, is much more strict and does not allow for any deviation from the meal plan. This can make it more challenging for some people to stick to the program long-term.
Understanding the basics of GAPS Diet
Developed by Dr. Natasha Campbell-McBride, a neurologist and nutritionist, GAPS Diet is designed to restore gut health by healing the gut lining. The diet involves eliminating all grains, processed foods, and sugars, while increasing the intake of natural, whole foods such as bone broth, meat and fish, vegetables, and fruit.
In addition to the dietary changes, the GAPS Diet also advocates for consuming fermented foods and probiotics to boost friendly bacteria in the gut. This, in turn, can help to improve immune function, reduce inflammation, and alleviate various digestive symptoms.
Another important aspect of the GAPS Diet is the emphasis on reducing stress and getting enough sleep. Stress can have a negative impact on gut health, so incorporating stress-reducing activities such as meditation or yoga can be beneficial. Getting enough sleep is also crucial for gut health, as it allows the body to repair and regenerate.
It is important to note that the GAPS Diet is not a one-size-fits-all approach and may not be suitable for everyone. It is always recommended to consult with a healthcare professional before making any significant dietary changes. Additionally, it is important to ensure that you are still getting all the necessary nutrients and vitamins while following the GAPS Diet, as eliminating certain food groups can lead to deficiencies if not properly balanced.
Understanding the basics of Whole30 Diet
Whole30 Diet is another popular diet plan that is designed to eliminate inflammatory foods and improve gut health. The diet involves the elimination of all dairy, grains, legumes, soy, and added sugars, as well as unhealthy fats and alcohol, for a period of 30 days.
The emphasis of the Whole30 Diet is on whole, nutrient-dense foods such as meat, seafood, vegetables, and fruit, along with healthy fats like olive oil and avocado. The aim is to reset the body's system by eliminating all potential allergenic and inflammatory foods, then slowly reintroducing them to identify any allergens or triggers.
During the 30-day period, it is recommended to avoid processed foods and opt for whole foods instead. This means cooking meals from scratch and avoiding pre-packaged meals and snacks. It is also important to read labels carefully, as many foods contain hidden sugars and additives that are not allowed on the Whole30 Diet.
While the Whole30 Diet can be challenging, many people report feeling more energized, experiencing better digestion, and even losing weight. However, it is important to note that the diet is not suitable for everyone, especially those with certain medical conditions or dietary restrictions. It is always best to consult with a healthcare professional before starting any new diet or exercise program.
History and origin of GAPS Diet and Whole30 Diet
Developed in the 1990s by Dr. Campbell-McBride, GAPS Diet was initially designed to treat her son's autism. Today, it is widely recommended by practitioners as a means of treating digestive issues and promoting overall health.
Whole30, on the other hand, was founded in 2009 by Melissa and Dallas Hartwig. The diet was designed to help people break unhealthy patterns of eating and to identify which foods cause inflammation and gut issues.
What are the similarities between GAPS Diet and Whole30 Diet?
Both diets focus on eliminating inflammatory foods that can cause gut damage. They are both centred around whole, natural foods and encourage the elimination of processed foods and sugars. Both diets aim to improve gut health by boosting the gut's good bacteria.
What are the differences between GAPS Diet and Whole30 Diet?
Although they share common goals, there are significant differences between these two diets. One major difference is that GAPS Diet eliminates only certain foods, while Whole30 eliminates all potentially inflammatory foods for 30 days.
Additionally, GAPS Diet is designed primarily to heal the gut and boost the immune system, while Whole30 is designed to help people break unhealthy patterns of eating and identify their triggers. GAPS Diet recommends consuming probiotics and fermented foods to improve gut bacteria, whereas Whole30 avoids dairy and legumes because they can cause digestive problems.
Pros and cons of GAPS Diet
The benefits of GAPS Diet go beyond weight loss; it can improve several aspects of health such as reducing inflammation, improving digestion, and elevating the mood. In the long run, GAPS Diet is based on consuming nutrient-dense foods that provide optimal nourishment. However, some people might find the diet too strict, and it can be challenging to follow, especially when dining at restaurants or social events.
Pros and cons of Whole30 Diet
Whole30 can jumpstart weight loss, increase energy levels, and improve skin quality by eliminating unhealthy foods. Many people with autoimmune diseases and digestive issues have reported significant health benefits after completing a Whole30. However, the diet can be quite restrictive, and some people might face trouble with cravings, low energy levels, and mood swings due to limited choices of permitted foods.
Which is better for weight loss: GAPS Diet or Whole30 Diet?
Both GAPS Diet and Whole30 Diet can help with weight loss, but the better option will depend on an individual's specific needs and preferences. GAPS Diet may be beneficial for people who need or want to follow a lower-carbohydrate diet, while Whole30 may be easier for people who are looking for a stricter, more prescriptive program that doesn't include fruit.
Nutritional value comparison: GAPS Diet vs Whole30 Diet
Nutrient-density is a significant focus of both GAPS Diet and Whole30 diets. However, they eliminate different food groups, resulting in different nutritional values. Whole30 eliminates dairy, while GAPS Diet emphasizes its high nutrient-density and includes it in the diet. Whole30, on the other hand, is more focused on vegetables, and the GAPS Diet is more focused on animal proteins and bone broth.
How do GAPS Diet and Whole30 Diet improve gut health?
The elimination of processed foods and sugars in both diets will help reduce inflammation and bloating. Probiotics and fermented foods recommended by GAPS Diet help to replenish healthy gut bacteria. Whole30's elimination of grains and legumes could lead to a lower toxin load and better gut health.
How do GAPS Diet and Whole30 Diet help in curing autoimmune diseases?
Autoimmune diseases can stem from an overactive immune system reacting to external toxins in the body or the body's healthy cells and tissues. Studies have shown that a diet rich in nutrient-dense foods that are free from toxic and allergenic proteins can help reduce inflammation and promote faster healing in the gut lining, leading to a reduction of autoimmune symptoms.
How to follow GAPS Diet: A step-by-step guide
To follow GAPS Diet, you need to eliminate all grains, processed foods, and sugars. Fill your plate with nutrient-dense foods such as organic meat and poultry, fish and seafood, vegetables and fruit, fermented vegetables, broths, and healthy fats like ghee and coconut oil. Introduce probiotics alongside a variety of nutrients in your regular diet.
How to follow Whole30 Diet: A step-by-step guide
Whole30 requires you to eliminate dairy, grains, legumes, soy, added sugars, and all processed foods. Fill your plate with whole protein sources like grass-fed meat, wild-caught seafood, fresh vegetables and fruit, healthy fats like avocados and coconut oil, and nuts and seeds. After thirty days, start reintroducing eliminated foods one at a time to observe which triggers allergies, intolerances or inflammations.
Common misconceptions about GAPS Diet
One common misconception about GAPS Diet is that it is hard to follow. Some people may have trouble adopting its restrictions. Another misconception is that all grains are always excluded from the diet. GAPS Diet focuses on eliminating only problematic ones.
Common misconceptions about Whole30 Diet
One common misconception about Whole30 Diet is that it's the same as a paleo diet. While the two share similarities, Whole30 emphasizes nutrient-density more and removes potentially inflammatory foods thoroughly. Another misconception is that Whole30 is only a short-term solution. While the initial program lasts only 30 days, it can introduce permanent lifestyle changes.
Success stories of people who followed GAPS Diet
People who have successfully followed GAPS Diet often report relief from numerous digestive issues, such as bloating, constipation, and gas. Mood improvements, weight loss, and optimal nutrient levels are other benefits reported by people who followed GAPS Diet. A few reported results in controlling depression, autism symptoms, and autoimmune diseases.
Success stories of people who followed Whole30 Diet
Many people have seen dramatic improvements in their health, including weight loss, increased energy and endurance, and improved skin quality after following Whole30 diet. Others have seen significant changes in their inflammatory symptoms and autoimmune diseases. Some people even report a new sense of freedom from food cravings and a positive change in their mental health.
Frequently asked questions about GAPS Diet
Q. Can you eat grains during GAPS Diet? A. Yes, but only after the six months of the introduction diet.
Q. How long is the GAPS Diet? A. The GAPS Diet is not prescriptive, meaning it lasts as long as required to see results.
Frequently asked questions about Whole30 Diet
Q. Can you drink coffee on Whole30 Diet? A. Yes, black coffee is permitted, but added sweeteners are not.
Q. What do you eat for breakfast on Whole30 Diet? A. You can consume eggs, vegetables, fruit, and starchy vegetables for breakfast on Whole30 Diet.
Conclusion: Which diet plan is right for you?
The answer to this question depends on your preferences and health goals. If you're looking to heal your gut and improve digestive issues, GAPS Diet could be an excellent option for you. If you're looking to reset your system and identify food sensitivities, Whole30 Diet may be the better choice. Ultimately, the right diet plan is the one that aligns with your health goals and fits well with your preferences and lifestyle.
