IBS, Food Intolerances and the GAPS Approach: Understanding Your Gut

As a naturopath, one of the areas I am particularly interested in is the relationship between food, digestion and overall wellbeing. Many people live with bloating, abdominal discomfort, constipation or diarrhoea for months or even years, often wondering whether something they are eating could be contributing to their symptoms.

I often encourage people to look beyond individual symptoms and consider the bigger picture of their digestive health. What are they eating? How well are they tolerating their food? Are there patterns in their symptoms? And could there be underlying factors that deserve further investigation?

For some people, exploring food intolerances and making appropriate dietary changes can be part of managing irritable bowel syndrome (IBS). This is where a food-first approach, alongside an understanding of the GAPS framework, can provide an interesting perspective.

Understanding IBS and food intolerances

IBS is a common digestive condition associated with symptoms such as abdominal pain, bloating, constipation and diarrhoea. Symptoms can fluctuate, and what triggers discomfort for one person may not affect another.

Food can play a role, but IBS is complex. Gut sensitivity, bowel function, stress and the interaction between the gut and nervous system can all contribute to symptoms.

It is also worth understanding the difference between a food intolerance and a food allergy. Food intolerances may involve difficulty digesting particular substances or experiencing symptoms after consuming certain foods. A food allergy, on the other hand, involves an immune response and can sometimes cause a serious reaction.

Not every digestive symptom is caused by a food intolerance. Conditions such as coeliac disease and inflammatory bowel disease can produce similar symptoms, so persistent or concerning digestive problems should be appropriately investigated.

Could certain foods be contributing to your symptoms?

Have you ever noticed that you feel fine after one meal but bloated, uncomfortable or rushing to the bathroom after another? Working out what is contributing to these symptoms can sometimes feel like solving a puzzle.

Some people notice symptoms after consuming lactose, certain fermentable carbohydrates or particular portion sizes. Others find their symptoms are influenced by meal timing, stress or changes in their usual routine.

Keeping a food and symptom diary can be a useful starting point. Recording what you eat, your symptoms and your bowel habits may help identify patterns worth exploring with a qualified healthcare professional. The goal isn't to create a long list of foods to avoid. Instead, it is to understand what you tolerate well and how you can maintain a nourishing, varied diet while reducing unnecessary discomfort.

Where does the GAPS approach fit?

GAPS stands for Gut and Psychology Syndrome, a dietary framework developed by Dr Natasha Campbell-McBride. It places emphasis on digestive health, food preparation and nutrient-dense foods, including meat, fish, vegetables, homemade stocks and fermented foods where tolerated.

My interest in GAPS connects with my broader food-first philosophy. I believe it is worth considering the quality of our food, how we prepare it and whether our everyday diet provides the nourishment our bodies need.

However, it is important to distinguish the principles of eating nourishing whole foods from the evidence for the complete GAPS protocol. GAPS has not been established as an effective treatment for IBS, and its restrictive stages may not be suitable for everyone.

For someone experiencing IBS, a personalised approach may be more appropriate than following a strict protocol. The aim is to support digestive comfort without unnecessarily restricting the variety of foods that nourish us.

Exploring food intolerances in my clinic

In my clinic, I offer electrodermal testing as part of my naturopathic practice. People often come looking for answers when they have ongoing digestive symptoms and are unsure whether particular foods may be contributing.

When investigating suspected food intolerances, a detailed history of symptoms and eating patterns, appropriate medical assessment and carefully planned food elimination and reintroduction may help clarify the picture. If a food allergy is suspected, evidence-based allergy testing and medical assessment are important.

My focus is on helping people take a closer look at their digestive health and find practical, individualised ways to support their wellbeing. Any dietary changes should be guided by reliable evidence, individual circumstances and the need to maintain adequate nutrition.

Small changes can make a difference

Improving digestive health doesn't necessarily mean changing everything you eat overnight. Sometimes it starts with simple habits: eating regular meals, drinking enough water, finding an appropriate balance of fibre, eating slowly and paying attention to how your body responds.

For some people, identifying a specific trigger can be helpful. For others, managing IBS involves a combination of dietary adjustments, stress management, sleep, movement and appropriate medical care.

It is also important not to overlook persistent symptoms. Blood in the stool, unexplained weight loss, anaemia or significant changes in bowel habits warrant medical assessment.

Finding an approach that works for you

I believe food is an important part of the conversation about digestive health, but there is no single diet that suits everyone. IBS and food intolerances can be frustrating, particularly when symptoms are unpredictable or interfere with everyday life.

By looking at symptoms, dietary patterns and the broader picture of health, we can begin to explore practical ways to support digestive comfort. The GAPS framework offers one perspective on food and gut health, while other evidence-based dietary approaches may be more appropriate for particular people.

The goal is not to fear food or remove as many foods as possible. It is to understand your individual needs, nourish your body and find a sustainable way forward.

If bloating, abdominal discomfort or unpredictable bowel habits are affecting your quality of life, it may be time to investigate what's happening in your gut. You can learn more about my naturopathic approach to digestive health or book an appointment.