Starting the GAPS diet can feel overwhelming. Here I’ll show you how to begin without overcomplicating things and explain how to make one of the diet’s staples — bone broth — in an Instant Pot. 
The GAPS diet isn’t easy, but it can be transformative. I’ve written before about our journey and why we chose this path.
Briefly: my baby experienced a serious infection that required a lengthy hospital stay, IV antibiotics, and multiple steroid breathing treatments.
Although the infection cleared, the aftermath left his gut inflamed and leaky. That led us to pursue healing through diet.
PIN IT FOR LATER
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WHAT CAN CAUSE A LEAKY GUT?
Overuse of antibiotics is a common contributor to a leaky gut. Antibiotics are prescribed frequently and can also be present in conventionally raised animal products. Look for antibiotic-free labels and, when possible, buy from local organic farms.
Over-the-counter medications and other synthetic drugs can also disrupt gut health. I prefer natural approaches when feasible, though modern medicine has its place — just be mindful of overuse.
Diet, water, and environmental pollution also affect gut health. We live in a world with many unavoidable exposures, and stress itself can damage the gut. If you struggle with anxiety or stress, seek gentle natural approaches to reduce them.
Realistically, most people have some degree of gut imbalance and could benefit from supportive measures.
WHAT ARE THE SYMPTOMS OF A LEAKY GUT?
I joke that I blame the gut for everything, but many issues truly can stem from gut dysfunction. The gut plays a major role in immune function, and when its bacterial balance is disturbed, problems can ripple throughout the body.
Common symptoms include:
- Fatigue
- Compromised immune function
- Skin conditions (eczema, psoriasis, acne, skin tags)
- Food intolerances
- Chronic diarrhea or constipation
- Bloating
- Digestive discomfort
- Headaches
- Brain fog and memory issues
- Nutritional deficiencies
- Joint pain
- Strong sugar cravings
HOW CAN I FIX MY LEAKY GUT?
The GAPS diet is specifically designed to support healing of a leaky gut. I’ve seen it work firsthand and heard many success stories. The diet emphasizes easily digestible, nutrient-dense foods that support repair — but remember, healing takes time.
With patience and consistency, gut restoration is achievable.
HOW TO START THE GAPS DIET?
Beginning the GAPS diet can feel restrictive, but it’s simpler than it seems. My son followed GAPS for two years, and what kept me motivated were success stories and practical recipes. Starting early made it easier because I controlled his food and preparation.
Before you begin, read the GAPS book and immerse yourself in success stories — it helps you commit. Then don’t overthink: spend a short time preparing, and then jump in. Momentum makes the process much easier.
HOW TO MAKE BONE BROTH IN THE INSTANT POT 
Bone broth is a cornerstone of the GAPS diet — nourishing, soothing, and rich in minerals and gelatin. Make a habit of collecting bones from meals and saving them for broth. If your household consumes a lot of meat, consider sourcing soup bones from a local grass-fed farmer and keep them frozen for frequent batches.
TO MAKE BONE BROTH
At its simplest: bones and water. Adding vegetable scraps improves flavor and nutrition. A splash of apple cider vinegar helps extract minerals from the bones, increasing the broth’s benefits.
You can make broth on the stovetop or in an Instant Pot. I used the stovetop for years, but the Instant Pot makes the process easier and safer, especially since long simmering on the stove isn’t necessary.
DIRECTIONS
- Place bones and any vegetable scraps into the Instant Pot or a large pot.
- Cover with filtered water.
- Add 1 tablespoon of apple cider vinegar.
- If using an Instant Pot: set to the soup/stew setting for 240 minutes. Allow the pressure to release naturally when finished.
- If using a stove pot: bring to a boil, reduce to a low simmer, and cook for about 24 hours.
- When finished, strain the broth and discard the solids.
HOW TO USE THE BONE BROTH?
Drink bone broth plain or use it as the base for countless soups. In the early stages of GAPS, soups are a major component of the diet and are easy to digest and nourishing.
WHAT FOODS CAN I EAT ON THE GAPS DIET?
In short, the GAPS diet emphasizes bone broth, fermented vegetables, gently cooked meats, non-starchy vegetables, limited fruits, and plenty of healthy fats. If tolerated, fermented dairy like kefir or homemade yogurt can be included.
Avoid gluten, soy, refined sugars, and processed foods while following the protocol. Consult the official GAPS food lists for full details and progression.
MY TIPS FOR ANYONE GETTING STARTED ON THE GAPS DIET
- Keep a supply of organic or grass-fed bones in the freezer for regular broth batches.
- Always have broth on hand so you don’t run out.
- Rely on vegetable-based soups early on and reintroduce meats gradually. Some people need to start with just small amounts of broth until they tolerate more.
- Include healthy fats such as coconut oil, butter, lard, tallow, or extra virgin olive oil.
- Incorporate fermented foods with meals, starting slowly and working up to about 1/4 cup per day as tolerated.
- Listen to your body. If a food causes trouble, reduce the portion or remove it temporarily.
- Keep a food diary to track reactions. This helped me identify that my son had difficulty with dairy.
Have you tried the GAPS diet? Share your experience and results in the comments.