Low FODMAP Diet Phase 2: Reintroduction

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 List of foods |  Reintroduction chart |  7-day meal plan

Test of the different FODMAP groups

The goal of this phase is to find you individual tolerance of the different FODMAP groups. Hopefully when this phase is over it will have a positive effect on your life going forward, because you find out exactly which foods and in what amount you react to them and can therefore avoid or limit them in you diet going forward. Phase 2 is the most important part of the diet, so stay focused and stay on the diet throughout this phase.

Why reintroduce foods?

Why do you at all have to reintroduce high FODMAP foods, when you just got symptom free and feel better than ever? Well there are three very good reasons for moving on to the reintroduction phase and let me just give you all of them right away.

  1. Your general health. Excluding all the foods you exclude in the first phase of the diet is not healthy to do long term, because you will be missing out on some foods that contain large amounts of important nutrients. So for your general health move on to phase 2 and complete, than you will find out what
  2. Variation in you diet going forward. Automatically by excluding a large number of foods and starting a new diet it will be difficult to have a varied diet, off course it is possible. But by finding foods you permanently can reintroduce in to your diet you will get a lot more variation in your everyday diet.
  3. To make your life easier. Nobody likes staying on a strict diet like the low FODMAP diet is and by reintroducing foods you will find out that some of the foods you excluded actually can be reintroduces in to your diet, so you can loosen up on how strict your diet is. This will also open up for thousand of new recipes you can make.

Remember these reasons while you are in the reintroduction phase, because this phase can be very hard when you during a test start getting the symptoms back.

Reintroduction phase in practice

In practice the reintroduction phase demands a lot from you because on top of living on the strictness of the low FODMAP diet, you now have to manage and structure testing of a new food for a minimum of 10 weeks. And as if that is not difficult enough you might experience symptoms again while testing. Phase 2 can and most possibly will take longer than phase 1.

This is how you test foods

There are several different ways to test foods. The most used and easiest way is to test over three days straight, log reaction, get symptom free for a minimum of 3 days and start a new test. It would look like demonstrated in the table below.

TestTestTestLow FODMAPLow FODMAPLow FODMAPSymptom free?
Start new reintroduction

Another way to test, which would also work fine is 1 day of testing and 1 day of pause over a period of 6 days like shown in the table below. This way of testing needs to be used when testing foods with a high amount of oligosaccharides: fructans and galactans because these FODMAPs are slower to get through the body.


What foods should i test?

FODMAP covers 4 different groups of carbohydrates where 2 of them have 2 sub categories. In total that means you have 6 different groups of carbohydrates you need to test, but the reaction from FODMAPs can also vary from food group til food group and in combination with other FODMAPs. This means that you as a minimum need to complete 10 weeks of testing, with the following being tested:

  1. Lactose
  2. Fructose
  3. Fructans
  4. Fructans from bread, wheat, flour
  5. Fructans from vegetables
  6. Fructans from fruits
  7. Galactooligosaccharides (GOS)
  8. Sorbitol (polyols)
  9. Mannitol (polyols)
  10. Fructose + Sorbitol

It might seem a little overwhelming and maybe it is. But you need to take one week at a time. It will be a lot easier for you if you use some of the ressources we have for you. Get our start kit which contains a complete reintroduction schedule you just have to follow.

FODMAP testing schedule

The best way to manage your FODMAP testing if you want to do it yourself, is to use a schedule and take notes. You can use a template that looks like the one below, where you for each test-day write the amount of the food you test, if you have a reaction and what reaction and notes if you have anything to add to the test.

Example of reintroduction of garlic

Date(fill out yourself)
E.g 2019/09/07
(fill out yourself)
E.g 2019/09/09
(fill out yourself)
E.g 2019/09/11
Amount1/3 clove2/3 clove1 hole clove

Between your testing

While testing is important, knowing what to do between the tests is equally as important. If you do not act correctly between your FODMAP tests, you will not be succesful with your testing and have to start all over. Here is what you should be aware of between all your FODMAP tests.

1 food at a time

Only test one food at a time because testing several foods will give you misleading results. Do not get cocky just because the first tests went so well and you did not get any symptoms at all. Take the time that is needed, so you want have to start over with testing or the whole diet.

Minimum symptom free for 3 days

This also applies to the waiting period in between testing foods. Do not think just because you do not get any symptoms that you can move on to the next test right away. You need to be completely “detoxicated” from the food you tested whether or not it gave you symptoms, because a mixup of FODMAP you are testing could resolve in misleading result. Therefore a minimum of 3 symptom free days between each test.

Back to the low FODMAP diet – Phase 1

And the last thing to remember between reintroduction of FODMAPs is to go back to live on the low FODMAP diet like you did in phase 1, for that period of 3 days where you need to get detoxed and stay symptom free. Also if you do not get a reaction from a food you are testing, then you should NOT reintroduce in to your diet before you completed all testing.

When you are done testing – what then?

When you have tested all 10 FODMAP groups and combinations on 10 different foods you now have your own personal low FODMAP diet. In most cases you will have had a reaction to some FODMAP groups and no reaction to others, but it is very individual from person to person. All of the FODMAP groups you have tested without a reaction you can now reintroduce in to you daily diet.

The diet does not end here. It is recommended that you keep on reintroducing foods and FODMAP you cannot tolerate, because toleration can over time change. Whenever you choose to test a food you previously could not tolerate, go back and use the same test methods that we went through here on this page and keep the notes and results, so you can test again if necessary and compare the same food to your previous tests. 

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