Gaps stands for ‘Gut and Psychology Syndrome’. It establishes a connection between the functioning of the digestive system and the functioning of the brain and is based on the work of Dr. Natasha Campbell-McBride.

Your digestive system is home to numerous good and bad bacteria and maintaining the perfect balance of good and bad bacteria forms the foundation of good quality health.

Practically every disease including physical and mental disease originates in your digestive system. Gaps diet recipes are designed to slowly heal the gut, strengthen the immune system and clear up many health issues.


Here is a 3 day full gaps diet plan with lots of delicious gaps diet recipes. It includes nutrient dense foods that are easy to digest

Day 1

Every morning start the day with a glass of filtered water. Water , helping your bowels to maintain their normal function.


Strawberry Banana Sauerkraut Smoothie

A nutrient dense and filling smoothie. The sauerkraut (see below for the recipe for making sauerkraut) is rich in probiotics; the egg yolks are rich in essential fatty acids, protein and other nutrients which are all essential in gaps diet recipes. Raw eggs also provide an amazing boost to the immune system


2 teaspoons of sauerkraut, do not include the juice | 1 frozen banana (make sure bananas are really ripe with lots of spots before freezing) | 1/2 cup strawberries, frozen | 2 egg yolks (raw) from organic grass fed chickens

– Add all ingredients in the blender and blend


Chopped Egg Salad


6 large organic free range eggs, peeled and chopped| 8 teaspoons of fermented cabbage (sauerkraut), do not include the juice (see below for recipe for making sauerkraut)| ½ cucumber, chopped| 3 tablespoons homemade mayonnaise, use more if desired (see recipe below)

– Mix all the ingredients and just eat out of a bowl


Chicken and Broccoli Bell Pepper Stir Fry

A nutrient dense easy to digest stir fry, a necessity for gaps diet recipes


Marinade for the Chicken

2 tablespoons of Apple Cider Vinegar | ¼ cup of homemade chicken stock(see recipe below)| a pinch of unprocessed sea salt | 1 teaspoon of peeled grated ginger | 1 teaspoon of cayenne chili pepper (or chilli flakes) | 1 teaspoon of dried thyme

Chicken and Broccoli Bell Pepper Stir Fry

1 head broccoli, cut into florets | 2 tablespoons of coconut oil (or you can use 1 tablespoon of butter) | ¼ ginger, peeled and grated | 3 cloves of garlic, crushed | 3 medium red onions, sliced | 3 hot chillies, seeded and sliced | 4 chicken breasts | 2 red bell pepper, seeded, sliced into thin strips | 1 cup of homemade chicken stock

Cut chicken into thin strips. Place in a bowl, mix with marinade ingredients and allow it to marinade all day. Sauté chicken in 1 tablespoon of butter or coconut oil until it is slightly brown and transfer to a bowl.

– Stir fry: Using a skillet, heat the coconut oil or butter over medium heat, pour marinade from chicken and homemade chicken stock, stir fry the vegetables for a few minutes. Pour in sautéed chicken, mix and stir fry for a few more minutes and it is ready to be served


Day 2

Every morning start the day with a glass of filtered water. Water helps to stimulate bowel movements, helping your bowels to maintain their normal function.


Chopped Eggs and  Chopped Butternut Squash

A wholesome nutritious filling breakfast, very important for gaps diet recipes


3 medium organic free range eggs | 2 cups cubed butternut squash | 1/2 teaspoon unprocessed sea salt | 1/4 teaspoon of chilli pepper | 2 teaspoons organic butter or coconut oil

– Boil eggs, peel and chop

– Melt coconut oil or butter in frying pan over medium heat. Add cubed butternut squash and salt and sauté and cook through till it starts to brown. Cook for about 10minutes

– Transfer cubed butternut squash into a bowl, add the chopped eggs, add the pepper and mix and it is ready to be served. Enjoy


Fresh Wild Salmon with Sautéed Broccoli, Sauerkraut in homemade mayonnaise


Fresh Wild Salmon | 1/2 head of broccoli | 1 tablespoon of sauerkraut | 2 tablespoons of homemade mayonnaise (see recipe below)

– Heat 1 tablespoon of butter on medium heat. When butter has melted, cook salmon in butter turning occasionally till it is slightly brown (don’t overcook it) and place in a plate when ready

– Sautee broccoli in butter for  a few minutes. Add to plate when ready

– Add sauerkraut to plate. Pour homemade mayonnaise and serve. Enjoy



Spicy Lemon Chicken Drumsticks served with sauerkraut


Grated zest of 1 organic lemon | 1 cup freshly squeezed lemon juice | 1/2 cup of homemade chicken stock | 1/4 teaspoon cayenne chilli pepper | 10 chicken drumsticks

– Combine all ingredients except the chicken in a large bowl, add the chicken and mix making sure chicken is seasoned. Allow to marinade for about 2-3 hours.

– After marinating, place chicken in a casserole dish, pour marinade over the top. Bake in the oven at 180 degrees centigrade, until the juice of the chicken is clear when cut. Put sauce at the bottom of the pan all over the chicken.

– Set on a place and serve with a tablespoon  of sauerkraut. Enjoy


Day 3

Every morning start the day with a glass of filtered water. Water helps to stimulate bowel movements, helping your bowels to maintain their normal function.


Carrot Celery Apple Smoothie

A nutrient dense and filling smoothie with nutrients essential for gaps diet recipes


1 carrot | 1 stick of celery | 1 apple | 1 tablespoon of sauerkraut | 2 raw egg yolks

– Add all ingredients in the blender and blend


Spicy Lamb Chops Served With Cucumber, Carrot & Sauerkraut Salad

Serves 4


4 organic lamb chops, marinate in homemade chicken stock for about 2 hours, and cook | 1/2 cucumber, chopped | 2 tablespoons of sauerkraut | 2 carrots, grated | 1/2 head romaine lettuce, chopped | 2 tablespoons of homemade mayonnaise | 1 teaspoon cayenne chilli pepper

– Mix cooked lamb chops with cayenne chilli pepper and grill for about 5 minutes turning each side. Put in a plate when it is ready.

– Combine cucumber, carrot, romaine lettuce and sauerkraut in a bowl, mix. Add homemade mayonnaise, mix and serve with lamb chops


Protein Salad

A nutrient dense filling salad packed with easy to digest food, an essential requirement for gaps diet recipes


1 avocado, cut into chunks | 3 hard boiled eggs, sliced | 1 chicken breast, cooked and cubed | 3 romaine lettuce leaves | homemade mayonnaise

– Toss all ingredients into a bowl. Mix in some homemade mayonnaise and serve. Enjoy

Snacks  – Fruits, Carrot & Cucumber sticks served with nut butter, nuts (soak and dry in the oven before consumption)

Fermented Cabbage (Sauerkraut)

Fermented food like sauerkraut is an essential part of the gaps diet recipes. It will provide you with a lot of probiotic bacteria which is a major cleanser in the body; it helps to get rid of chemicals and toxins and gets them out of the body. Daily consumption of fermented food will provide a healthy digestive and immune system.

If you consume a large amount of fermented food, it will kill off the bad bacteria, you will have die-off symptoms so it is advisable to start with a teaspoon of sauerkraut to control and reduce the die-off symptoms.. Taking a teaspoons 15 minutes before a meal can help to increase stomach acid production.


1 head red cabbage | sea salt

– Cut the stem off the cabbage. Take the head and slice in half, you will see the area of the stem that is left inside the head. Remove the stem on each side by making a V cut into each half.

– Cut each side of the head in half, so you will have four quarters. Take each quarter and chop into tiny pieces. Add the shredded cabbage in a handful at a time into a glass jar and sprinkle sea salt on each handful as you put it in the glass

– Once you have put all the chopped cabbage in the glass container, sprinkle a little more salt on top (salt helps to draw out the moisture from the cabbage, just in case we need the juice)

– Use your fist to pound on the shredded cabbage (be careful not to break the glass) to compress it. Once it is compressed down a bit, sprinkle a little more salt on it and let it sit for about 2-3 hours

– Check it so often over the next 2-3 hours and use your fist to press it down more, the salt will keep drawing the moisture out.

– Your shredded cabbage should be filled with juice (called brine) by now. If not, compress it a bit more with your fist, you can use both hands

– If you push down on the cabbage with your hands, the juice should rise past the level of the cabbage.

– Take a smaller bowl small enough to fit inside the glass bowl and place it on top of the sauerkraut. Take a re-sealable plastic bag and fill it with room temperature water. Place the re-sealable bag on top of the small bowl; this will help to keep enough weight on the bowl so that the sauerkraut stays immersed in the juice.

– Set it aside somewhere away at room temperature. You can put a towel round it to keep it in the dark (I have heard that it is better to keep it away from light).

– The time it takes to ferment depends on the temperature of the room it is in. As a rough guide, if the temperature is around 72 degrees, then 7 days may be a good length of time.

– When you check it on the 7th day, you may find pieces of the shredded cabbage on top that was exposed to air appears mouldy. Don’t be anxious. Just use a spoon and remove that part and put in the bin. Everything that is below the juice is healthy and full good bacteria for your gut.

– When it is ready, place it in a glass container and put in the fridge and enjoy.

gaps diet recipes

Homemade Mayonnaise


2 organic fresh eggs, at room temperature | 2 cups of olive oil | pinch of sea salt

– Put the whole raw eggs in the food processor or blender and turn it on

– Pour the oil in gradually, don’t pour it all in at once, it should begin to thicken up

– Add the sea salt and let it all mix in for about 1 more minute and it is ready

– To thicken it a little more, put it in the fridge.

Homemade Chicken stock

Homemade chicken stock (broth) is an important part of gap diet recipes. It aids digestion; soothes areas of inflammation in the gut and helps with cell growth of the gut lining. Do not use commercially made stock granules, they are highly processed.


Chicken carcass with giblets | natural unprocessed sea salt | 1 teaspoon of black peppercorn, roughly crushed

– Wash chicken carcass and giblets and add to the stainless steel stockpot. Add salt and peppercorns

-Fill stockpot 3/4 full with filtered water. Cook on medium heat and bring to boil, cover and simmer on low heat for at least 8 hours.

– When it is ready, allow it to cool then pour stock through a strainer and transfer into mason jars to keep in the fridge.

– In the mason jars, the fat will rise to the top. This can be used as a fat for cooking or you can add to soups and sauces

– Do not throw away the soft tissues around the bones, reserve and use in salad or you can blend and add to soups or stock

Gaps diet recipes are grain-free, gluten-free, sugar-free (except a bit of raw honey). Most dairy, legumes and starch are removed from the diet.

Gaps diet recipes are also rich in bone broth, meats, fish, chicken, non-starchy vegetables, healthy fats and fermented foods.

It is better to make these gaps diet recipes in large amount and then freeze so you can take it out for an easy meal.

Here is a great fat shred exercise plan for this diet!

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