When my son, Raleigh, first began the GAPS diet in 2017 (aged 4) I tracked his bowel movements religiously. He went the first 9 days on the GAPS diet without a bowel movement. I wish I had known then what I know now because I would have given him an enema much sooner. I remember speaking with his (then) pediatrician about it, because I was concerned, to which she told me, “it’s fine. he will have a BM when it is time.” This wasn’t fine and let me tell you why.
Somewhere between 24-36 hours of not having a bowel movement the body takes toxins and redistributes them around the body. Our bodies are meant to expel toxins via many pathways: bowel, urine, sweat, and breathing. If we are unable to have a bowel movement daily our bodies are getting bogged down by an even larger toxin load.
The majority of the clients I work with deal with constipation on some level. This is a very common issue in the GAPS world. Constipation is connected with an imbalance in gut bacteria and the sympathetic nervous system being constantly activated. When we change the environment of the gut with fermented foods and probiotics and then learn to regulate our nervous system – engaging the parasympathetic – constipation sorts itself out. This takes some time.
Diarrhea, unlike constipation, is greatly exacerbated by fiber. Fiber acts like sandpaper against the very leaky gut. Diarrhea, unlike constipation, is more favorable because the body is ridding itself of toxins instead of having them recirculate through the body. Obviously, we don’t want to be dealing with chronic diarrhea but occasional diarrhea is the body dumping toxins quickly, and this is a good thing.
As a general rule of thumb, those with severe diarrhea should start on the Introduction diet where there is very little fiber. If dairy is tolerated they should consume GAPS-legal, 24 hour fermented yogurt and kefir. These foods go a long way at helping firm the stool while also repopulating the gut with beneficial bacteria.
Likewise, as a general rule of thumb, those with severe constipation can typically find faster relief by beginning on the full GAPS diet where there is more fiber present. However, sometimes the individual will need to begin on Intro as well. This is an area where bringing in the help of a coach or practitioner can be very beneficial. These issues can often be very challenging to navigate and having the help of a coach/practitioner can really help.
GAPS is an excellent protocol for both diarrhea and constipation. Here are some helpful tips.
| Constipation | Diarrhea |
| Start on Full | Start on Intro |
| Daily GAPS Shake | Stay on Stages 1&2 for a while |
| Avoid high protein dairy | Consume yogurt and kefir |
| Increase animal fats | For a dairy allergy: Consume vegetable medley brine |
If you’re really struggling with either of these issues or need direction please reach out to a GAPS Coach or practitioner. I have seen great success with clients working through constipation. It is amazing to see how the body heals when given the right tools. Both the yellow and blue GAPS books talk extensively on both of these issues.
