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简略总结： GAPS 的目的在修复肠漏，改善消化系统和食物不耐受状况。跟SCD非常相似，但是有几点不同，
第一是原则上排除了奶制品（跟我们做的GFCF一致），
第二是对水果的引入比SCD晚也更加严格，要在起始餐的后期才从煮熟的苹果泥开始引入，并且强调了水果的量要限制。
第三是烹煮方式上比SCD更细致，在起始阶段肉和菜都是水煮，炖为主，煎和烤的食物在后期才引入，这一点SCD好像没有特别强调，但是个人操作来看这一点比较重要。
第四是，强调鱼肉蛋和发酵食物不能超过15%的比例。不过这一点实际上比较难以操作，尤其在起始餐阶段。
最有用的是，GAPS特别强调了肉浓汤和鲜榨蔬果汁对肠道的帮助，同时汤汤水水中的的营养身体也比较容易吸收。尤其是肉汤，太值得花时间坚持给孩子做。对肠道的帮助很大。
1，与SCD相似但是排除了奶制品
The recommended diet for GAPS patients is largely based on the Specific
Carbohydrate Diet (SCD). The main difference pertains to dairy
products.
GAPS Diet 主要源自SCD，最大的区别在于奶制品。
SCD permits lactose-free dairy products. Lactose is a milk sugar.
GAPS and people with digestive problems are unable to digest it and must avoid
it.
SCD允许没有乳糖的奶制品。有肠漏和消化问题的人无法吸收乳糖，因此必须避免摄入。
Fermented dairy products such as yogurt are largely lactose free as a result of
the fermentation process where by the fermenting bacteria consume
lactose. Apart from lactose, milk contains casein which will absorb
through the damaged gut lining and act as a toxin in the body.
除了乳糖，奶制品中还含有酪蛋白。酪蛋白会穿过受损的肠壁成为身体的“毒素”。
Another problem with dairy is how it relates to food allergies and
intolerances. A milk allergy is one of the most common allergies.
Even in breast-fed babies where the mother consumes dairy products the
child may develop colic due to sensitivity to dairy antigens being passed
through the mother's milk.
奶制品的另一个问题在于，奶制品往往和食物过敏和不耐受相关。
For all of these reasons, GAPS children and adults should not consume dairy
products until their digestive system is well enough to handle them. The
diet's only exception to this is milk fat (ghee or clarified butter) because it
contains virtually no milk proteins or lactose and is generally well
tolerated.
出于以上原因，执行GAPS diet 的儿童和成年人在消化系统能够很好承受奶制品之前，不要尝试使用。但是GAPS允许来自奶制品的油脂，酥油或者净化过的黄油，因为这两种油脂中没有奶蛋白和乳糖，可以被很好的耐受。
Please refer to "The Diet" section for a list of recommended foods。
2，重要补充剂
The essential supplements for GAPS patients:
益生菌，必需脂肪酸，维生素A，消化酶，维生素和矿物质
A. An effective therapeutic strength probiotic
B. Essential
Fatty Acids
C. Vitamin
A
D. Digestiveenzymes
E. Vitamin and mineral supplements.
（因为这个部分和生物疗法的补充剂很相似，具体的就不翻译了）
3.
DETOXIFICATION AND LIFE-STYLE CHANGES解毒和生活方式的改变
The first and most important thing is to remove the main source of toxicity,
which means cleaning up and healing the gut.
第一步也是最重要一步，就是去除毒素来源，也就是清洁和修复肠道。
Since this alone will not rid the body of years worth of toxic build
up in the system, juicing is recommended. Juicing provides very
concentrated fruit and vegetable nutrients to the body in an easily absorbed
form.
但仅仅去除毒素来源还不足以修复身体，GAPS推荐鲜榨的蔬果汁。蔬果汁能够提供非常易于吸收的源自蔬菜和水果的营养。
Black Elderberry is also beneficial and has strong immune-stimulating
properties and it is one of the most powerful anti-viral remedies known to
man.
黑色接骨木也是非常有益的，它可以激活免疫，同时也是最强大的抗病毒治疗物质之一。
The General Toxic Load常见的毒素负担
An important part of the
treatment is reduction
of the general toxic load. Keep
your house
chemical free and avoid bringing
anything into
the home which will let off chemicals such
as new carpet, furniture, and
paints. Also
remember that your skin absorbs just about
everything it comes in contact with so be
very cautious with the products
you put on
your skin.
清除房屋内的化学物质，不要在家里增加可能挥发化学成分的新地毯，新家具或油画。要切记的皮肤可以吸收我们亲自接触到的的物质。
Household plants are great at
reducing the
toxic air in our houses. They
consume the
toxic gases and replace them
with oxygen and
other beneficial substances.
室内绿色植物可以清除空气中的毒素，将之替换为氧气和空气中的其他有益成分。
This is a brief summary of important points addressed in Gut and
Psychology Syndrome. It is very important to read the sections
devoted to these areas in the book for a clear understanding of each.
如何开始操作
大意：仔细阅读作者的书，准备好一些有帮助的厨房用具（搅拌器，榨汁机），缓慢，有耐心的操作。如果肠漏和不耐受严重，一定要从introduction diet （包含六个阶段的起始餐）开始，让身体有渐渐修复的机会。
Getting Started
Starting a new diet can seem very overwhelming. When you have digestive
issues it is even worse. Here we provide some recommendations on getting started.
Essential Beginning Supplies
- Gut and Psychology Syndrome by Dr. Natasha Campbell-McBride
- Therapeutic strength probiotic (Bio-kult is recommended)
- Organic meats and vegetables including meat bones for stock
- Safer household and personal care products
- Cooking supplies for making meat stocks and fermented
vegetables
(If finances are an issue, finish the products
you have and replace them with more natural products. There are also some
very inexpensive natural solutions you can find for household cleaners using
vinegar, baking soda, and lemon. Search online for some fast and easy
recipes that are just as effective and cost only pennies.)
Helpful (Non-essential) Beginning Supplies
- Food processor
- Juicer
- Grinder (for making nut flours and nut butters)
- Freezer containers
WHERE TO BEGIN
Read Gut and Psychology Syndrome by Dr. Natasha Campbell-McBride. It is very important to fully
understand the GAPS Diet before you start. Starting the diet incorrectly
may lead to unnecessary diarrhea, constipation, severe die-off symptoms, and
hunger pains.
Be Patient! Please remember that this is going to be a slow
process. You should not do the GAPS Diet unless you are willing to fully
commit to doing it properly and are willing to stick it out for 2 years if
necessary. While some people notice immediate improvements, all progress
will be very individual.
Start Slow. Depending on your current diet and digestive health,
transitioning to the GAPS Diet may be a dramatic change. The Introduction
Diet will be a necessary first step for those with serious digestive problems
and food intolerances.
Be Prepared. It may be beneficial to do a few trial runs
before going into the Full GAPS Diet or Introduction Diet. Try making
sauerkraut or fermented vegetables and meat or fish stocks. Once you
have a good handle on these recipes, all other GAPS foods should seem
relatively easy.
Once you are ready to start, we recommend starting with the Introduction
Diet to allow your body to adjust to the changes gradually. If you do not
have serious digestive problems or food intolerances, you should be able to
move through the Introduction Diet in a matter of days.
Introduction diet起始餐
GAPS Introduction Diet
Gut and Psychology Syndrome Introduction Diet
The Introduction Diet will not be found in the book Gut and Psychology
Syndrome. Dr. Natasha Campbell-McBride has provided this information
free of charge to all families interested in starting the GAPS diet. It
is essential to have the book Gut and Psychology Syndrome to implement
the GAPS diet effectively.
Dr. Natasha Campbell-McBride recommends that GAPS patients follow the
Introduction Diet before going into the Full GAPS Diet. Depending on the
severity of the condition, you can move through the Introduction Diet as fast
or as slow as the condition will permit.
Following the Introduction Diet fully is essential for people with serious
digestive symptoms: diarrhea, abdominal pain, bloating, some cases of
constipation, etc. The Introduction Diet will reduce the symptoms quickly
and initiate the healing process in the digestive system. Even for
healthy people, following the Introduction Diet when experiencing
a "tummy bug" or diarrhea will clear the symptoms quickly and
permanently usually without needing medication.
对于有严重消化问题的人（拉稀，便秘等），做起始餐非常重要。
Constipation 便秘
In cases of stubborn constipation, introduce freshly pressed juices earlier in
the diet, from stage 2: start from carrot juice first thing in the morning and
take your cod liver oil at the same time. The juice will stimulate bile
production as many cases of persistent constipation are due to poor bile
production. When there is not enough bile, the fats in the food do not
digest well; instead they react with salts and form soap in the gut, causing
constipation. Removing dairy may also help.
对于顽固便秘，可以在起始餐第二阶段就引入鲜榨蔬果汁。从胡萝卜汁开始，并可以与鱼油一同在早上饮用。
Food Allergies and Intolerances
People with food allergies and intolerances should go through the
Introduction Diet in order to heal and seal their gut lining. The reason
for allergies and food intolerances is so-called "leaky gut"肠漏 when the gut lining is damaged by abnormal micro flora. Foods do
not get the chance to be digested properly before they get absorbed through
this damaged wall and cause the immune system to react to them. Many
people try to identify which foods they react to. However, with damaged
gut wall they are likely to absorb most of their foods partially digested,
which may cause an immediate reaction or a delayed reaction (a day, a few days
or even a couple of weeks later). As these reactions overlap with each
other, you can never be sure what exactly you are reacting to on any given
day. Testing for food allergies in notoriously unreliable: if one had
enough resources to test twice a day for two weeks, they would find that they
are "allergic" to everything they eat. As long as the gut wall
is damaged and stays damaged, you can be juggling your diet forever removing
different foods and never get anywhere. From my clinical experience it is
best to concentrate on healing the gut wall with the Introduction Diet.
Once the gut wall is healed, the foods will be digested properly before being
absorbed, which will remove most food intolerances and allergies.
Those without serious digestive problems and food intolerances can move through
the Introduction Diet quite quickly. However, please do not be tempted
to skip the Introduction Diet and go straight into the Full GAPS Diet,
because the Introduction Diet will give your patient the best chance to
optimise the healing process in the gut and the rest of the
body. Skipping the Introduction Diet may lead to long-term lingering
problems, difficult to deal with.
这一段解释和强调了起始餐对于修复肠漏，改善消化问题以及食物不耐受的重要性。所以有这些问题的人不要越过起始餐。
If you have decided to go straight into the Full GAPS Diet, keep in mind
that about 85% of everything your patient eats daily should be made out of
meats, fish, eggs, fermented dairy and vegetables (some well-cooked, some
fermented and some raw). Baking and fruit should be kept out of the diet
for a few weeks, and then be limited to snacks between meals and should not
replace the main meals. Homemade meat stock, soups, stews and natural fats
are not optional - they should be your patient's staples.
*Note: Those who start with the Introduction Diet will introduce dairy
earlier than those who go right into the full GAPS diet. Always do a
sensitivity test prior to introducing dairy.
起始餐结束以后，需要记住的是：每天使用的肉，鱼，蛋，发酵过的奶制品或者蔬菜不应该超过15%。在最初的几个星期，应该避免烘焙食品和水果，然后可以在两餐之间有限制的食用，不应该用来取代主食。
GAPS
Introduction Diet - IMPLEMENTING THE DIET起始餐操作
Provided by Dr.
Natasha Campbell-McBride
1. Introduction Diet
2. The Full GAPS Diet with the typical menu
操作INTRODUCTION DIET
每天早上起来，首先饮用一杯水，注意是温的或者室温，冰水会让情况变糟糕。
EVERY MORNING
Start the day with a cup of still mineral or filtered water. Give your
patient the probiotic. Make sure that the water is warm or room
temperature, not cold, as cold will aggravate his or her condition.
Only foods listed are allowed: your patient must not have anything else.
On the First Stage the most drastic symptoms of abdominal pain, diarrhea腹泻 and constipation便秘 will quickly subside.
If, when you introduce a new food, your patient gets back diarrhea, pain or any
other digestive symptoms then he/she is not ready for that food to be
introduced. Wait for a week and try again.
If you suspect an allergy to any particular food, before introducing it do the Sensitivity
Test.
SENSITIVITY TEST
Take a drop of the food in question (if the food is solid, mash and mix with a
bit of water) and place it on the inside of the wrist of the patient. Do
it at bedtime. Let the drop dry on the skin, then let your patient go to
sleep. In the morning check the spot: if there is an angry red reaction,
then avoid that food for a few weeks, and then try again. If there is no
reaction, then go ahead and introduce it gradually starting from a small
amount.
食物敏感测试。在引入可能有问题的新食物之前，取一滴该食物，于临睡前涂抹在患者的手腕，让食物在皮肤表面风干，并让患者带着入睡。第二天早上观察皮肤上是否会变红，如果会变红，需要避免该食物几个星期后再试。如果没有不良反应，可以从少量开始增加。
第一阶段浓汤，水煮的肉，炖软的蔬菜，少量益生菌食物（浓汤非常重要）
Homemade meat or fish
stock.
Meat and fish stocks provide building blocks for the rapidly growing cells of
the gut lining and they have a soothing effect on any areas of inflammation in
the gut. That is why they aid digestion and have been known for centuries
as healing folk remedies for the digestive tract. Do not use commercially
available soup stock granules or bullion cubes, they are highly processed and
are full of detrimental有害的 ingredients. Chicken stock is
particularly gentle on the stomach and is very good to start from.
To make good meat stock you
need joints, bones, a piece of meat on the bone, a whole chicken, giblets内脏 from chicken, goose or duck, whole pigeons, pheasants野鸡 or other inexpensive meats. It is essential to use bones and joints, as they provide
the healing substances, not so much the muscle meats. Ask the butcher to cut in half
the large tubular bones, so you can get the bone marrow out of them after cooking.
Put the bones, joints and meats into a large pan and fill it with water, add
natural unprocessed salt to your taste at the beginning of cooking and about a
teaspoon of black peppercorns, roughly crushed. Bring to boil, cover and
simmer on a low heat for 2.5-3 hours. You can make fish stock the same
way using a whole fish or fish fins, bones and heads.
After cooking take the bones
and meats out and sieve the stock to remove small bones and peppercorns. Strip off all the soft tissues
from the bones as best as you can to later add to soups or encourage your
patient to eat all the soft tissues on the bones. Extract the bone
marrow out of large tubular bones while they are still warm: to do that bang
the bone on a thick wooden chopping board. The gelatinous凝胶状的 soft tissues around the bones and the bone marrow骨髓 provide some of the best
healing remedies for the gut lining and the immune system; your patient needs
to consume them with every meal. Take off all the soft tissues from fish
bones and heads and reserve for adding to soups later.
The meat or fish stock will
keep well in the fridge for at least 7 days or it can be frozen. Keep giving your patient warm
meat stock as a drink all day with his meals and between meals. Do not
use microwaves for warming up the stock, use conventional stove (microwaves
destroy food). It is very important for your patient to consume
all the fat in the stock and off the bones as these fats are essential for the
healing process. Add some probiotic food into every cup of stock (the
details about introducing probiotic food follow).
自制鱼或肉浓汤
鱼或肉浓汤可以帮助肠道细胞的快速生长，并且对炎症有镇定作用。但不要使用市售的浓汤颗粒或者浓汤块，其中含有大量有害成分。其中，鸡汤对胃而言是非常温和的，可以作为起始餐用汤。
一锅好的浓汤里面需要有关节，骨头，与骨头相连的肉，整鸡，鸡、鹅或鸭子的内脏，整只鸽子，野鸡或者其他不那么贵的肉。最关键的是关节和骨头，它们可以提供更多的愈合物质。将大块骨头劈开，以使骨髓能够在熬煮后析出。将上述用料在装满水的大锅中用小火炖2个半到3小时。鱼汤的做法也相似。
浓汤煮好后可滤出清汤。但要尽量将骨头周围的软组织刮下来重新加到清汤中，并尽可能在喝汤时食用之。在大骨头还没冷却前刮出其中的骨髓。骨头周围的凝胶状软组织和骨髓为肠道和免疫系统提供了一些最好的愈合成分。
煮好的浓汤冷冻后可以保存7天。可以整天持续不断的给患者提供浓汤，在每顿饭中和两顿饭之间都可以饮用。切记不要用微波炉加热浓汤，微波会破坏食物成分。最好用传统的灶火来加热。同时，可以在浓汤中加入益生菌成分（后面会介绍到）。
Homemade soup with your homemade meat or fish stock.
Please look for some recipe ideas in the recipe section of the book.
Here we will go through some details, specific for the Introduction Diet.
Bring some of the meat stock to boil, add chopped or sliced vegetables: onions,
carrots, broccoli, leeks, cauliflower, courgettes, marrow, squash, pumpkin,
etc. and simmer for 25-35 minutes. You can choose any combination of
available vegetables avoiding very fibrous ones, such as all varieties of
cabbage and celery. All particularly fibrous parts of vegetables need to
be removed, such as skin and seeds on pumpkins, marrows and squashes, stalk of
broccoli and cauliflower and any other parts that look too fibrous. Cook
the vegetables well, so they are really soft. When vegetables are well
cooked, add 1-2 tablespoons of chopped garlic, bring to boil and turn the heat
off. Give your patient this soup with the bone marrow and meats and other
soft tissues, which you cut off the bones. You can blend the soup using a
soup blender or serve it as it is. Add some probiotic food into every
bowl of soup (the details about introducing probiotic foods follow). Your
patient should eat these soups with boiled meat and other soft tissues off the
bones as often as he/she wants to all day.
可以在浓汤中加入各种蔬菜，炖煮25-30分钟后食用。炖煮前需要去除蔬菜中的纤维部位（例如南瓜的子和皮等），并且尽量把蔬菜煮至软烂。
Probiotic foods are essential to introduce right from the beginning.
These can be dairy based or vegetable based. To avoid any reactions
introduce probiotic foods gradually, starting from 1-2 teaspoons a day for 2-5
days, then 3-4 teaspoons a day for 2-5 days and so on until you can add a few
teaspoons of the probiotic food into every cup of meat stock and every bowl of
soup. If your patient is ready to introduce dairy, then use your homemade
yogurt or kefir. If dairy is still out [by results of sensitivity test or
negative reaction when introducing it], then into every cup of meat stock or
soup add juice from your homemade sauerkraut, fermented vegetables or vegetable
medley (please look in the recipe section of the book). Make sure that
the food is not too hot when adding the probiotic foods, as the heat would
destroy the beneficial probiotic bacteria.
益生菌食物，可以是奶制品也可以是蔬菜制品。从少量开始，从每天1-2茶匙（5ml/茶匙）的量开始，持续2-5天后增加到3-4茶匙每天，再持续2-5天后再增加，直至每天在每次喝浓汤时都可以加入几茶匙。如果对奶制品不过敏，可以使用奶制品，否则就用自制泡菜汤（做法要看书）。同时汤不可以太烫，否则益生菌会被烫死。
Ginger tea with a little honey between meals.
To make ginger tea, grate some fresh ginger root (about a teaspoonful) into
your teapot and pour some boiling water over it, cover and leave for 3-5
minutes. Pour through a small sieve and add honey to taste (optional).
第二阶段加蛋黄，炖煮的肉和蔬菜，发酵鱼和酥油
STAGE 2
Continue with Stage 1.保持第一阶段的食物
Keep giving your
patient the soups with bone marrow, boiled meats or fish and other soft tissues
off the bones. He or she should keep drinking the meat stock and ginger
tea. Keep adding some probiotic food into every cup of meat stock and
every bowl of soup: juices from sauerkraut, fermented vegetables or vegetable
medley, or homemade kefir/yogurt.
Add raw organic egg yolks.加有机鸡蛋黄
It is best to
have egg yolks raw added to every bowl of soup and every cup of meat
stock. Start from 1 egg yolk a day and gradually increase until your
patient has an egg yolk with every bowl of soup. When egg yolks are well
tolerated add soft-boiled eggs to the soups (the whites cooked and the yolks
still runny). If you have any concerns about egg allergy, do the
sensitivity test first. There is no need to limit number of egg yolks per
day, as they absorb quickly almost without needing any digestion and will
provide your patient with wonderful and most needed nutrition. Get your
eggs from a source you trust: fresh, free range and organic.
Add stews and casseroles made with meats and vegetables.可以加炖的肉与蔬菜，或者砂锅炖煮的肉与蔬菜
Avoid spices at
this stage; just make the stew with salt and fresh herbs (look for a recipe of
Italian Casserole in the recipe section of the book). The fat content of
these meals must be quite high: the more fresh animal fats your patient
consumes, the quicker he or she will recover. Add some probiotic food
into every serving.
Increase daily amount of homemade yogurt and kefir, if introduced.
Increase the amount of juice from sauerkraut, fermented vegetables or vegetable
medley.
逐渐增加每日食用的自制酸奶或者kefir（如果已经开始加入的话）。逐渐增加泡菜汤（应该特指的是含有益生菌的泡菜汤）。
Introduce fermented fish发酵鱼, starting from one piece a
day and gradually increasing. Look for recipes in recipe section.
Introduce homemade ghee, starting from 1 teaspoon a day and gradually increasing.
Look for recipe in recipe section.
第三阶段可加坚果酱南瓜（西葫芦）煎饼，可从少量起食用泡菜
STAGE 3
Carry on with all the previous foods.
Add ripe avocado mashed into soups, starting from 1-3 teaspoons and gradually
increasing the amount.
Add pancakes, starting from one pancake a day and gradually increasing the
amount.
Make these
pancakes with three ingredients: 1) organic nut butter (almond, walnut, peanut,
etc); 2) eggs; 3) a piece of fresh winter squash, marrow or courgette (peeled,
de-seeded and well blended in a food processor). Fry small thin pancakes
using ghee, goose
fat or duck fat. Make sure not to burn them.
可以加pancakes（平底锅煎的蛋糕，类似煎饼），用有机坚果酱，冬南瓜（中国估计没有），骨髓或者西葫芦（高苯酚，高水杨酸）。可以加入酥油，鹅油或者鸭油。
Egg scrambled with plenty of ghee, goose fat or duck fat.
Serve it with avocado (if well tolerated) and cooked vegetables.
Cooked onion is particularly good for the digestive system and the immune
system: melt 3 tablespoons of duck fat or ghee in the pan, add sliced large
white onion, cover and cook for 20-30 minutes on low heat.
Introduce the sauerkraut and your fermented vegetables (your patient has
been drinking the juices from them for a while now).
Start from a small amount, gradually increasing to 1-2 tablespoons of
sauerkraut or fermented vegetables per every meal.
可以从少量（1-2茶匙）开始逐步加入泡菜（作者书里有做法）
第四阶段煎烤肉，橄榄油，鲜榨蔬 | 
