LOW-FODMAP Diet – Guide to the Reintroduction Phase

If you have followed a low-FODMAP diet for 4 to 6 weeks and your gastrointestinal symptomshave decreased significantly for at least a week (that is, you have no more digestive symptomsor only a few residual symptoms), you can now start phase 2, during which you will do theFODMAP reintroduction tests. The purpose of these tests is to identify the FODMAPs that youtolerate well and those that you don’t and assess your tolerance levels (how often and in whatquantity you can eat them without having any or very little symptoms). This will allow you tofollow a less restrictive diet in the future

Our FODMAP wizard, available for subscribers to the FODMAP meal plans, will guide you step bystep during this phase.

Protocol for FODMAP sensitivity testing :

1. Continue to eat a low-FODMAP diet. Limit other foods that may cause your symptoms(alcoholic beverages, coffee, carbonated drinks, chewing gum, foods high in fat and/or high insugar, etc.).

2. There are six FODMAP families, namely fructose, lactose, sorbitol, mannitol,galacto-oligosaccharides (GOS) and fructans. However a total of seven tests must be done, since two testsare needed for fructans: one for fructans in onion and garlic and another one for the fructans inall the other foods. The order of the tests does not matter and you can start with any family youwant. However, it may be preferable to keep for the end the families that you suspect to bemore problematic.

3. Test one FODMAP family at a time for 3 days. For each family, choose one food to be testedamong those suggested in the FODMAP wizard, as they contain a large amount of just one singleFODMAP family. This will help you to avoid confusion in interpretating your results.

4. Start with the amount recommended for Day 1

• If this first test does not cause digestive symptoms or only causes a few discomfort ,gradually increase the amount as recommended for Day 2
• If the first test causes mild but tolerable digestive symptoms , you can repeat the sametest on Day 2 and Day 3. The FODMAP wizard will tell you the right amount to test.
• If the first test causes severe digestive symptoms , stop testing and continue to eat lowFODMAP for at least 3 days or until symptoms resolve before testing another FODMAPfamily. Later on, you can re-test the FODMAP family that have caused you thesesymptoms by using smaller amounts than those recommended on Day 1 for nonconsecutive days. Here again, the FODMAP wizard will tell you the right amount to testdepending on the selected food.

5. Before trying another FODMAP family, wait at least three days.

6. Pay attention to your digestive symptoms. The FODMAP wizard allows you to record whatyou eat, your digestive symptoms as well as your stress or anxiety level. This is your automaticfood journal, accessible at all times and printable if needed.

7. Avoid doing the tests when you are particularly stressed or anxious, when you are sick orhave to eat out.

Our FODMAP wizard will take you step by step through all the stages of your journey,personalized and secure. Follow it with confidence and you will succeed in identifying whatFODMAPs are causing you problem. At the end you will get your own personalized list showingwhich foods are problematic for you and in what quantity!