GAPS: The Supplements Portion
Growing up, I remember taking a generic children’s multi-vitamin, vitamin C, and calcium supplement daily. Taking vitamins in some form is a habit I’ve carried with me for several years. I must admit though, I never really bothered to research different brands, what a person my age really needs, and what amount of each supplement was adequate.
I also never investigated what foods contained which vitamins and minerals naturally. Sure, I knew fruits and veggies were good for you, but what did they do for my body? And what about balanced fats? If I eat bacon that covers it, right? Because I eat A LOT of bacon!!!
Thankfully, reading through the GAPS book has provided much insight and I no longer have to guess as much! The foods Dr. Campbell-McBride, author of GAPS, has focused on provide an excellent array of things the body needs. She provides this breakdown in her book:
Vitamin B1 (thiamin) – the richest sources are pork, liver, heart and kidneys
Vitamin B2 (riboflavin) – the richest sources are eggs, meat, milk, poultry, and fish
Vitamin B3 (niacin) – the richest sources are meat and poultry
Vitamin B5 (pantothenic acid) – the richest sources are meat and liver
Vitamin B6 (pyridoxine) – the richest sources are meat, poultry, fish, and eggs
Vitamin B12 (cyanocobalamin) – the richest sources are meat, poultry, fish, eggs, and milk
Biotin – the richest sources are liver and egg yolks
Vitamin A (the ready for your body to use kind) – the richest sources are liver, fish, egg yolks, and butter
Vitamin D – the richest sources are fish liver oils, eggs, fish
Folic Acid – the richest source by far is liver (green leafy vegetables are good source too, but more difficult for the body to digest)
Vitamin K2 (menaquinone) – the richest sources are organ meats, full fat cheese, good quality butter and cream (yellow and orange from grass-fed animals), animal fats and egg yolks
Keep in mind the above list does not contain the nutrition received from eating the non-starchy fresh vegetables, fruits and berries, nuts and seeds, beans and pulses, honey, and select cold-pressed oils included in the GAPS diet. It really is a well-rounded diet with all your body should need to work on healing and sealing the gut lining. In addition, the nutrients obtained are all in a natural form, which is much easier for the body to digest than a synthetic, colored, sweetened over the counter supplement with fillers and binders.
So, what else does a person following the GAPS protocol need? Not much!
An Effective Therapeutic Strength Probiotic
Dr. Campbell-McBride defines probiotics as “the beneficial bacteria in the form of a nutritional supplement or fermented food, which can be taken in an attempt to replace or supplement damaged indigenous flora.”
Fermented foods may include: homemade yogurt, creme fraiche (form of sour cream), whey, kefir, sauerkraut, fermented veggies, fermented fish and meats. Fermenting dairies, sauerkraut and vegetables does not take a lot of time or effort! There are countless websites, books, and articles outlining the process. In many cases, it only takes a half hour and then you let it sit and ferment!
If possible, use raw dairy when fermenting a dairy based probiotic. Raw milk contains many components that can strengthen the immune system and kill off bad pathogens. When the milk is processed/heated many of these are killed and the molecular composition of the milk is altered. If raw dairy is not an option try to find organic, full-fat milk that is non-homogenized.
If looking for an actual supplement, there are several to choose from, which can make it difficult. The GAPS Diet website has a few they advocate and you can find them here. Dr. Campbell-McBride helped formulate Bio-Kult based on common deficiencies seen in her clinical patients. It’s best to take the probiotic with or after food, when most of the stomach acid is already working to digest the foods.
Whichever method you prefer to try, it’s important to remember each person is different and will respond differently. Start with very small amounts and wait a few days to see how your body reacts before increasing. If the body responds with constipation, diarrhea, or other physical reaction – maintain the dosage or back off a little until digestion/body is back to normal.
Essential Fatty Acids
According to Dr. Campbell-McBride, animal fats: fats in fresh meats, fats rendered from meats, dairy fats (butter, cream and ghee) and fats in egg yolks (largely saturated and monounsaturated fats) should be consumed daily and should be the basis of all fat consumption. A quick internet search shows our brain consists of at least 60 percent fat! The brain will not be fed on a low-fat diet!!!
Part of animal fats is cholesterol, something that can be very controversial. Dr. Campbell-McBride says this:
“Every cell in every organ in our bodies has cholesterol as part of its structure. Cholesterol is an integral and very important part of our cell membranes; the membranes that make the cell wall and the walls of all organelles inside the cells…In many cells, almost half of the cell wall is made from cholesterol….around 25% of all body cholesterol is taken by the brain.”
Good sources of cholesterol are caviar, cod liver oil, fresh egg yolks, butter, cold water fish and shellfish, and lard. In a healthy human, the body will produce its own cholesterol as needed. Due to a person’s leaky gut/health deficiencies, many of us are not able to.
The other large group of essential fatty acids is the Omega’s: 3, 6, and 9. It’s important for these to be in proper ratios. Omega 3’s form EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid). Omega 6’s form GLA (Gamma-Linolenic Acid), DGLA (Dihomogamma-Linolenic Acid), and AA (Arachidonic Acid).
The GAPS book recommends the following:
1. A good seed/nut oil blend in the ratio of 2:1 of omega 3: omega 6 fatty acids. Make sure it is high quality, in dark glass, and refrigerated. Consuming oils with a higher ratio of omega 6’s can predispose someone to various inflammatory diseases. These oils are never used for cooking. An example would be a flax oil blended with evening primrose oil.
2. Cod Liver Oil – see below
3. Fish oil with a higher ratio of EPA to DHA. Examples are: salmon, sardines, mackerel, trout, and eel.
Cod Liver Oil
This supplement has been around for a very, very long time. In addition to providing us with EPA, DHA, and cholesterol; it also gives us natural vitamin A and D. The vitamin A in cod liver oil is in a natural preformed biochemical shape; which means it’s much easier for people with a leaky gut to digest, as oppose to other common forms like retinyl palmitate, retinyl acetate and others.
Dr. Campbell-McBride urges the use of cod liver oil to get vitamin A because people with digestive problems (all GAPS patients) cannot convert the vitamin A consumed from fruits and vegetables. She states the absorption rate of carotenoids can be less than 5%. Other minerals and amino acids are also required to help with conversion, all of which are sorely depleted in a GAPS patient.
Regarding vitamin D she says, “Cholesterol is the major building block of vitamin D: vitamin D is made from cholesterol in our skin when its exposed to sunlight. Our recent misguided fear of the sun and avoidance of cholesterol-rich foods have created an epidemic of vitamin D deficiency in the Western world.”
After sunlight, cod liver oil is the next richest natural source of vitamin D. We can also find it in egg yolks, butter, and liver, but only in a small percentage.
It’s important to note that vitamins A and D work together. When one is out of proportion the other goes into overdrive creating too much. This is where toxicity comes into play. Many processed foods are fortified with synthetic vitamin A, but not vitamin D. If we are deficient in vitamin D, it can cause levels of vitamin A to increase to a toxic level. Balance is key!
The quality of cod liver oil is also important. Many companies add synthetic vitamin A and D to their oil. Try to find one with only natural forms added and a ratio of 10:1 of vitamin A to vitamin D. The traditional form used to be fermenting cod liver oil; however, not many companies do this anymore and it yields a much stronger fish taste.
Digestive Enzymes
Low stomach acid is common in people with digestive issues/abnormal gut flora. This is a problem because the stomach is where all food starts being broken down and digested before it travels through the intestines. In a healthy stomach the pH is 3 or below. Hydrochloric acid is produced by the walls of the stomach and activates pepsin, which is the protein-digesting enzyme. To help with this, Dr. Campbell-McBride suggests trying Betaine HCl with added Pepsin. Cabbage juice, sauerkraut and its juice, and homemade meat stock can also helps stimulate stomach acid production.
The pancreas produces its own set of enzymes: proteases, peptidases, lipases, amylase, lactase, and cellulase. These enzymes help break down food in the intestines. In most of her clinical patients, restoring the stomach acid first has been more beneficial than taking a supplement to increase production of the pancreatic enzymes. Once the stomach is functioning properly, food will enter the intestines in a better state.
It’s important to note any of these supplements/foods should be taken at the beginning of a meal and NOT at the same time as a probiotic. Start with a small amount (especially if giving to a child) and work up. These should not be needed long term. As the gut heals itself, the stomach and pancreas should start to properly produce their own enzymes and acids.
Vitamins and Mineral Supplementation
This is a grey area as many supplements produced are done so using synthetic ingredients, fillers, binders, flavors, etc. In addition, each person’s body is completely different and has different needs. People may also absorb vitamins and minerals differently, not to mention many absorption rates can be low.
Here are a few of Dr. Campbell-McBride’s recommendations summarized:
~ Supplements in liquid form are better, they should not include any ingredients not allowed on the GAPS diet.
~ Look for supplements with added fulvic acid (not folic acid), which helps with absorption.
~ Wait to be on the Full GAPS diet for a few months before adding in any supplements. If the gut is not healed, they will not do any good!
~ Adhere to the diet!!! It’s will provide concentrated amounts of nutrients needed.
For more information on the GAPS protocol read here.
For more information on what roles gut flora plays in our bodies read here and for general information on gut flora read here.
