This article is part of the FODMAP toolkit: Your complete guide to going low-FODMAP. Full print ready version available for purchase, details here.
Stage 3: Reintroduction
Now you’ve completed the food challenges you should have a list of which FODMAP groups you reacted to.
You also know which FODMAP trigger groups give which of your symptoms. Knowing which symptoms come from which FODMAP group can help you identify what the trigger was if you have an unexpected reaction.
Now it’s time to start reintroducing the foods you didn’t react to.
You can download the Monash Low FODMAP Diet app to help you identify the FODMAP content of foods.
Using the Monash Low FODMAP Diet app with your food challenge results
You can use the filter feature to tailor the results from the app.
If you had a reaction on day 1 you’re sensitive to this FODMAP group, so avoid all the red and orange coded foods on the Monash low FODMAP app. Choose only green coded foods.
If you had a reaction on day 2 you should avoid all the red coded foods, but may tolerate an occasional (once a week) orange coded food. Choose mainly green coded foods.
If you had a reaction on day 3 you should may tolerate the occasional (once a week) red food, or orange coded foods once or twice a week. Choose mostly green coded foods.
If you had no reaction you can eat all the red and orange coded foods frequently.
Tips for reintroducing safe foods into your diet
• Spend an hour on the app to check out the foods you can reintroduce
• Slowly reintroduce safe foods. Remember that suddenly increasing fibre and pulses can also cause digestive symptoms.