When my son was very young, he struggled with terrible constipation. He also had problems sleeping, and we were beginning to notice some concerns with his development.
We were living in Tanzania at the time, and I was spending hours researching ways to support his health. That’s when I came across something called the GAPS diet.
I’d never heard of it before, so I reached out to one of my oldest friends, Megan Barefoot. Megan is a holistic nutrition consultant who owns No Shoes Nutrition in Calgary.
To my surprise, I discovered she was also a certified GAPS practitioner!
That was the beginning of a much deeper conversation about food, digestion, and how nutrition may support children with autism.
I later invited Megan onto the Autism Compass Podcast to share her knowledge with other families.
If you’ve been wondering whether the GAPS diet might be helpful for your child, here’s what you need to know.
What Is the GAPS Diet?
GAPS stands for Gut and Psychology Syndrome or Gut and Physiology Syndrome.
The diet was developed by Dr. Natasha Campbell-McBride, a medical doctor who has studied neurology and nutrition.
The GAPS approach is based on the idea that the health of our digestive system can affect other parts of our body, including the brain.
It focuses on supporting digestion through whole foods, homemade meat stock, fermented foods, and changes to the types of carbohydrates we eat.
The diet temporarily removes many common foods, including:
- Grains, such as wheat, rice, and oats
- Refined sugar and many processed foods
- Starchy vegetables, such as potatoes
- Most regular milk products, especially during the early stages
Instead, it focuses on foods such as meat, fish, eggs, non-starchy vegetables, homemade stock, healthy fats, and certain fermented foods.
The goal of the GAPS protocol is to support digestive health by changing what we eat for a time. GAPS is a specific diet with its own rules and stages. It’s more restrictive than simply eating less processed food.
The GAPS diet isn’t necessarily meant to be followed forever. The traditional program recommends following the Full GAPS Diet for approximately 18–24 months, although the timeline varies.
Afterward, families can begin gradually reintroducing restricted foods, based on how well they’re tolerated.
The goal of the GAPS approach is to support digestive health, with the hope of eventually returning to a wider variety of foods.
Why Do Parents Explore the GAPS Diet for Autism?
One reason parents become interested in GAPS is that digestive problems are common in autistic children.
These can include:
- Constipation
- Diarrhea
- Stomach pain or bloating
- Difficulty tolerating certain foods
- Very limited food preferences
These problems can affect much more than digestion.
Think about how you feel when you have a stomachache. You might be tired, uncomfortable, or easily upset.
Now imagine being a young child who can’t explain that discomfort.
Sometimes, what looks like a behaviour problem may actually be a child trying to communicate that something hurts.
Digestion matters, whether a child has an autism diagnosis or not.
Understanding the Gut-Brain Connection
During our podcast conversation, Megan explained something that I found fascinating: our gut and brain are constantly communicating.
This is called the gut-brain axis.
Inside our digestive system are trillions of tiny organisms, including bacteria. Together, they make up what we call the gut microbiome.
These organisms help with important jobs, including:
- Breaking down parts of our food
- Producing certain helpful substances
- Supporting immune function
- Helping maintain a healthy digestive system
Researchers are also studying how the microbiome communicates with the brain through nerves, the immune system, and other signals in the body.
This relationship is one reason nutrition has become an important area of autism research.
Scientists are still learning how changes in gut bacteria may affect autistic children. But we already know that digestive problems can affect comfort, sleep, and everyday life.
Our Experience With Constipation
For our family, constipation was one of the earliest health concerns we noticed with our son.
It was severe, and it started long before we understood what might be happening with his development.
Looking back, both constipation and sleep problems were major concerns during those early months.
That’s one reason nutrition became so important to me.
I didn’t want to focus only on how often my son was having a bowel movement. I also wanted to understand what might be contributing to his digestive problems and whether changes to his diet could help.
Those questions eventually led me to learning more about the GAPS diet with Megan.
How Does the GAPS Diet Work?
The GAPS diet has two main parts: the Introduction Diet and the Full GAPS Diet.
1. The GAPS Introduction Diet
The Introduction Diet has six stages.
It begins with a small selection of foods, such as homemade meat stock, soups, and well-cooked vegetables.
As someone moves through the GAPS stages, more foods are gradually added.
Later stages include a wider range of vegetables, meats, eggs, fruits, and other foods allowed under the protocol.
The idea is to introduce foods slowly while watching for digestive symptoms.
Not everyone begins with the Introduction Diet. Some people start with the Full GAPS Diet, depending on their needs.
Because the early stages remove so many foods, they can be particularly difficult for young children or children who already eat a limited diet.
2. The Full GAPS Diet
The Full GAPS Diet allows more food choices but continues to restrict grains, refined sugars, and certain other carbohydrates.
Meals focus on foods such as:
- Meat, poultry, and fish
- Eggs
- Vegetables
- Homemade soups and meat stock
- Fermented foods
- Nuts and seeds
- Certain fruits
- Natural fats and oils
Some fermented dairy products are also allowed when tolerated.
The traditional GAPS program recommends following the Full GAPS Diet for about 18 to 24 months.
That’s a significant commitment, especially for a family with young children.
You can read more about the stages on the official GAPS website.
Can the GAPS Diet Help Autistic Children?
This is probably the question most parents want answered.
The GAPS approach focuses on improving digestive health. Some practitioners believe that supporting the gut may also benefit other areas of health, including sleep, comfort, and behaviour.
There is growing research into the gut-brain connection in autism. Some studies of special diets and nutritional treatments have also reported benefits in certain children.
Unfortuntately, comprehensive research has not been completed, so we don’t have definitive proof that the GAPS diet is an effective treatment for autism itself.
There isn’t enough high-quality research on the full GAPS protocol to know which children might benefit or what the long-term results might be.
That doesn’t mean digestive health should be ignored, or that the GAPS protocol won’t help your child. In fact, many families anecdotally report that they saw many improvements in their child’s condition after following the GAPS diet protocol.
You can read a few of these stories here, and here.
Four Practical Nutrition Ideas From My Conversation With Megan Barefoot
One of my favourite things about talking with Megan is that she helps make nutrition feel less overwhelming.
During our podcast conversation, I asked what parents could do while they were learning about GAPS or waiting for professional support.
Here are four ideas we discussed.
1. Start Reading Food Labels
Megan encourages families to begin by looking at what’s already in their cupboards.
In particular, she recommends paying attention to added sugars and highly processed foods.
Added sugar can appear under several names, including:
- Sugar
- Glucose
- Fructose
- Dextrose
- Corn syrup
- High-fructose corn syrup
This doesn’t mean parents need to panic over every ingredient or remove all sugar from their child’s diet.
But learning to read labels can help us make more informed choices.
For example, you might discover that a favourite snack has much more added sugar than you expected.
Or you might find a similar product with fewer added ingredients.
Small changes like these can be a manageable starting point.
2. Include More Nourishing Whole Foods
Megan also talks about the importance of healthy fats and nutritious whole foods.
Young children need enough energy, protein, fat, vitamins, and minerals to grow.
Instead of focusing only on what to remove, it’s worth asking what we can add.
Depending on what your child can safely eat, this might include:
- Eggs
- Avocado
- Vegetables prepared in a way your child enjoys
- Fish or meat
- Fruit
- Olive oil
You don’t have to make every change at once.
For children with strong food preferences, even introducing one new food can take time.
3. Try Homemade Meat Stock
Meat stock is an important part of the GAPS protocol.
Megan is a big supporter of it, and this was one of the things we talked about during our podcast.
I admitted that I’d struggled to get my son to drink it.
After all, how do you convince a toddler to drink something he doesn’t want?
Megan offered several practical ideas for helping children become more familiar with the taste.
For families who want to try homemade stock, it can also be used in familiar meals, such as:
- Homemade soups
- Stews
- Sauces
- Cooked vegetables
4. Learn About Fermented Foods
Another topic Megan and I discussed was fermented foods.
Fermentation is a process in which microorganisms change the food. Some fermented products contain live bacteria.
Examples include:
- Kefir
- Yogurt with live cultures
- Refrigerated fermented sauerkraut
- Fermented vegetables
Megan explained that not all products labelled as fermented still contain live cultures.
For example, some sauerkraut is heated after fermentation. This process kills the live bacteria, although the cabbage can still provide nutrients and fibre.
If you’re buying fermented foods for their live cultures, check the product label. Megan reminded us that fermented foods that have live cultures need to be purchased from the cold foods section of the grocery store. Fermented foods found shelf-stable in the grocery store (like jars on sauerkraut that are at room temperature) do not contain the cultures you want.
Just remember to introduce new foods slowly and carefully and talk with a health professional if your child has allergies, digestive conditions, or other health concerns.
Want to Hear More From Megan?
In our Autism Compass Podcast episode, Megan explains the GAPS approach, talks about the microbiome, and shares practical nutrition ideas for families.
We also talk about my own struggles introducing dietary changes to my son.
Watch the full conversation with Megan Barefoot on YouTube
What About Removing Gluten and Dairy?
Gluten and dairy are two of the first foods many parents hear about when researching dietary approaches to autism.
They are also restricted under the GAPS protocol, although some types of fermented dairy are allowed.
We discussed both foods during our podcast.
Our Experience Removing Gluten and Dairy
While we were living in Tanzania, we started removing gluten from our son’s diet.
Dairy was more difficult.
Our son was extremely dependent on milk. There were times when he refused other foods and wanted milk almost constantly.
When we returned to Canada, we made the decision to remove it.
We made that change very suddenly, and it was much harder than I expected.
He became extremely upset, and his sleep and daily routines were affected.
Although we later felt that removing milk had been helpful for him, I wish we’d had more professional support during that transition.
Megan was very clear that she wouldn’t recommend making such a sudden change.
Her advice was to take a more gradual, personalized approach.
That experience taught me something important: Even when you believe a dietary change may be beneficial, how you make that change matters.
Removing dairy, gluten, or entire food groups can affect a child’s nutrition. Make sure suitable replacement foods are available before making major changes.
For example, children who avoid dairy still need reliable sources of calcium, vitamin D, protein, and other important nutrients.
Why Personalized Nutrition Support Matters
One of Megan’s strongest messages during our conversation was that dietary needs are not one-size-fits-all. Families need a plan that works for their individual child.
She knows that following a strict dietary program can feel overwhelming.
Some children already have very limited diets. Others have strong sensory preferences, allergies, or trouble accepting new foods.
Megan explained that she works with families to customize their nutritional approach instead of expecting everyone to follow exactly the same plan.
I especially loved this reminder from her:
“It doesn’t have to be perfect. We need to look for progress, not perfection.”
That message applies to so much of parenting, doesn’t it?
You might have a child who only eats five foods. You might be managing therapy appointments, school, sleep difficulties, and work. Adding a complicated diet to all of that can feel like one more impossible task.
Having someone who understands nutrition and your child’s needs can make the process easier to manage.
Should You Try Nutrition First for Constipation?
When a young child struggles with constipation, I believe nutrition deserves serious attention.
Food, fluids, and daily habits all play an important role in digestive health.
I also think it’s worth asking why constipation is happening, rather than focusing only on getting the next bowel movement to happen.
For example:
- Is the child drinking enough fluids?
- Are they eating enough fibre?
- Is their diet very limited?
- Are they avoiding the toilet because bowel movements hurt?
- Could a medical problem be contributing?
These are all useful questions to discuss with your child’s doctor. For mild and chronic constipation, improving diet, fluids, and routines should help.
However, persistent or painful constipation sometimes needs more than dietary changes, at least if there are immediate dangers.
When stool becomes hard and builds up in the bowel, children can get caught in a cycle. Passing stool hurts, so they hold it in. That makes constipation worse.
In these situations, a doctor may recommend a stool-softening medicine or laxative along with nutrition and toilet routines, at least for a short time, but my experience has been that addressing diet and nutrition is the best way to manage your child’s digestive health long-term.
Working with a nutritionist isn’t acute medical advice – it’s a long-term health approach.
If your toddler or young child has frequent constipation, speak with their doctor before using over-the-counter laxatives or starting a restrictive diet. Severe pain, vomiting, a swollen belly, or other concerning symptoms need prompt medical attention.
While I have seen and heard that many doctors prescribe laxatives or stool softeners to manage chronic constipation long-term, I personally wouldn’t want to go down that route for my child. Stool softeners deemed ‘safe’ for long term use may be necessary to keep a child out of imminent pain or danger, but it’s my belief that our goal for our kids should be a body that is functioning the way it was designed to function – and that includes being able to eat well and poop well.
You can read more about managing childhood constipation through SickKids’ AboutKidsHealth resource.
Is the GAPS Diet Safe for Children?
Any major dietary change deserves careful thought, especially for young children.
GAPS removes several food groups that normally provide important nutrients. Children who follow restrictive diets may need extra planning to get enough:
- Calories for growth
- Protein
- Calcium and vitamin D
- Iron
- Fibre
- Other vitamins and minerals
This is especially important for children who are selective eaters.
I strongly recommend working alongside a qualified health professional before beginning the GAPS diet.
That might include a holistic nutritional consultant, a naturopathic doctor, or your child’s physician, depending on the support needed. Keep attending your child’s regular physicals and checkups to ensure they are growing and developing along the way.
The goal isn’t simply to remove foods. It’s to make sure your child continues receiving everything they need to grow and thrive.
Where Should You Start if You’re Interested in GAPS?
You don’t need to change your child’s entire diet tomorrow.
If you’re interested in learning more, here are five manageable first steps.
- Learn about the diet. Understand what GAPS includes, what it removes, and how the different stages work.
- Look at your child’s current diet. Write down what they eat and drink over a few days. This can help you identify gaps and patterns.
- Talk with a knowledgeable professional. Discuss your child’s health concerns, food preferences, and nutritional needs.
- Set clear goals. Are you hoping to improve constipation, increase food variety, or address another specific concern? Decide what you want to monitor.
- Make changes gradually. Give your child time to adjust and keep track of how they’re doing.
Remember, improving your child’s nutrition doesn’t require you to follow the entire GAPS protocol.
You can begin supporting healthier eating habits while you learn whether a more structured diet is appropriate for your family.
Frequently Asked Questions About the GAPS Diet and Autism
Is GAPS the same as a gluten-free, dairy-free diet?
No. GAPS restricts gluten-containing grains and most conventional dairy products, but it also removes other grains, starches, refined sugars, and certain processed foods.
It includes specific foods and stages that aren’t part of a standard gluten-free, dairy-free diet.
It’s primary goal is to promote gut healing and a healthier gut microbiome.
Can the GAPS diet help with constipation?
Potentially, yes, GAPS can help with constiptation long term. GAPS is used by some practitioners to support digestive health, but it may not be able to treat acute constipation that needs immediate care.
Children with chronic constipation need an individualized plan that may include dietary changes, fluids, toilet routines, and medical treatment.
GAPS can be explored as a way to help your child’s digestive tract heal and remain healthy long term.
Can a picky eater follow the GAPS diet?
It may be difficult, but working along side a professional can help.
Some autistic children depend on a small number of familiar foods. Removing those foods can make it harder for them to get enough nutrition, which is why having professional guidance is crucial.
If your child has a very limited diet, speak with a qualified professional before introducing major restrictions.
Do you have to complete every stage of GAPS?
Not everyone starts with the Introduction Diet.
The official GAPS protocol describes different ways to begin, depending on a person’s needs.
Megan also discusses adapting nutritional plans to individual families during our podcast.
How do you find a GAPS practitioner?
You can search for certified practitioners through the official GAPS website.
Megan recommends talking with potential practitioners before choosing someone.
Ask about their training, experience with children, approach to nutrition, and how they work with other healthcare professionals.
Final Thoughts: Supporting Your Child’s Health, One Step at a Time
When I first started researching nutrition and autism, I felt like there was so much I didn’t know.
I wanted answers. I wanted to understand what was happening inside my son’s body. And most of all, I wanted to help him feel better.
Learning about gut health opened up an entirely new area of health and nutrition for our family.
I’m grateful that I had someone like Megan to help me understand the options and make more informed decisions.
Not every child needs the GAPS diet. Not every family will choose to explore it. But every child deserves to have their digestive health taken seriously.
If your child struggles with constipation, food sensitivities, or other digestive problems, don’t feel that you have to figure everything out alone.
Ask questions. Learn about nutrition. Find professionals who will listen and help you build a plan that makes sense for your child.
You don’t need to do everything perfectly.
Sometimes, the best place to start is with one small, thoughtful change.
Listen to My Conversation With Megan Barefoot
If you’d like to learn more about the GAPS diet, the gut-brain connection, and practical nutrition ideas, I’d love for you to listen to my conversation with Megan Barefoot on the Autism Compass Podcast.
Megan is a certified holistic nutrition consultant, health coach, certified GAPS practitioner, and the owner of No Shoes Nutrition in Calgary.
She’s also one of my oldest friends, and someone who has been an important part of our family’s journey.
In this episode, we discuss digestive health, the microbiome, food choices, and what parents can do when they’re feeling overwhelmed by all the information out there.
Watch the Autism Compass Podcast: My Conversation With Megan Barefoot
This article is intended for education and information. It is not a substitute for personalized medical or nutritional advice. Always discuss major dietary changes or ongoing digestive symptoms in children with qualified healthcare professionals.
Sources and Further Reading
- GAPS Diet: Official Protocol Overview
- Canadian Paediatric Society: Dietary Fibre and Prebiotics in Children
- SickKids: Constipation and Soiling in Children
- Nutritional Approaches in Autism Spectrum Disorder: A Scoping Review
**Medical Disclaimer: I’m a parent sharing my personal experiences and what I’ve learned along the way. I’m not a healthcare professional, and the information on Autism Compass is intended for educational purposes only. It should not replace medical advice, diagnosis, or treatment. Always speak with a qualified healthcare professional before making significant changes to your child’s diet, supplements, or healthcare routine.
