“Where Do I Start?” A Gentle GAPS Intro for Autism Families
- Erin Ansari
- Jan 20
- 3 min read
If you’ve spent any time in a GAPS Diet and Autism group, you’ve probably seen a version of this question:
“Is there an intro guide to begin GAPS? I have the book, but I’m overwhelmed. My child is autistic, nonverbal, and has food allergies or is a very picky eater with a few safe foods. Is this even going to be possible?”
First — you are not behind, and you are not doing this wrong. The GAPS Diet can feel intimidating at first, especially when you’re already navigating autism, food allergies, sensory needs, and daily life.
This post is here to help you begin gently, without pressure, perfection, or fear.
You Don’t Start With Everything — You Start With One Safe Step
One of the most misunderstood parts of GAPS is the idea that you must jump immediately into the full Intro Diet.
For many autism families, especially those with:
non-speaking children
sensory sensitivities
dairy allergies
nervous system fragility
…the best place to start is supportive nourishment, not restriction.
GAPS is not about taking foods away — it’s about rebuilding the gut lining, calming the immune system, and supporting the brain through digestion.
Step 1: Begin With Healing Foods, Not Rules
Before worrying about stages, lists, or timelines, focus on adding:
Simple, homemade soups
Soft, well-cooked vegetables
Easily digested proteins
Gentle fats
For many families, this looks like:
Chicken soup with carrots and onions - see https://www.nurturista.com/post/chicken-soup-for-the-soul-and-the-gut
Shredded meat with broth
Warm, predictable meals served consistently
These foods alone begin supporting the gut-brain connection.
Step 2: Dairy Allergy or Histamine Intolerance? You Are Not Excluded
If your child has a dairy allergy or histamine sensitivities, you can still do GAPS.
Many families delay or completely skip dairy and still see progress. Healing can begin with:
Meat stocks instead of bone broth
Animal fats like tallow or chicken fat
Coconut-based options later on
There is no requirement to force ghee, yogurt, or fermented dairy if your child reacts.
Step 3: Think “Calm and Predictable,” Not “Perfect”
For autistic children, how food feels matters just as much as what it is.
Early GAPS works best when meals are:
Warm
Soft
Familiar in texture
Repeated often
This predictability supports:
Nervous system regulation
Digestive readiness
Reduced mealtime stress
You don’t need variety. You need safety and consistency.
Step 4: You Do Not Have to Start at Stage 1 Tomorrow
Despite what social media may suggest, many families:
ease in slowly
modify stages
or begin with “Intro-inspired” meals
Healing is not linear, and it is not a race.
The book is a guide — not a test you can fail.
A Reframe That Helps Many Parents
Instead of asking:
“Am I doing GAPS correctly?”
Try asking:
“Is this food helping my child feel calmer, more regulated, and more comfortable in their body?”
That question matters more than any checklist.
You’re Allowed to Go Slowly
If you’re holding the GAPS book and feeling overwhelmed, you are exactly where many parents begin.
You don’t need an overhaul. You need a starting point that feels doable.
That might be:
One pot of soup
One familiar meal made more nourishing
One step toward gut rebuilding
Cutting out processed foods and snacks and replacing with whole foods (This can be tough, but makes a big difference!)
And that is enough.
Some helpful resources:
A Reminder
This is not medical advice. Always work with a qualified practitioner if possible, especially when managing allergies or complex health needs.
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