Reintroducing FODMAPs into Your Diet Plan After Elimination Phase

Reintroducing FODMAPs After the Low FODMAP Diet

The low FODMAP diet involves significantly restricting foods high in fermentable carbs to ease IBS symptoms like gas, bloating, pain and diarrhea. After 4-8 weeks, higher FODMAP items can be slowly reintroduced to identify personal trigger foods while expanding food variety.

Understanding the Low FODMAP Diet

FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides and Polyols) refer to a group of short-chain carbs that can be hard to digest, resulting in abdominal issues for those with IBS or intolerances.

The low FODMAP diet created by researchers at Monash University aims to identify and restrict high FODMAP foods. It is not meant to be lifelong, instead using the reintroduction phase to expand allowable foods customized around personal tolerance.

When to Reintroduce FODMAPs

Its important not to rush the reintroduction phase. The strictest low FODMAP phase should be followed for 4-8 weeks first. This allows time for gut bacteria levels to stabilize so that reintroduced FODMAP reactions can be clearly identified.

Reintroduction can begin if a person experiences adequate IBS symptom relief and understands low and high FODMAP food groups. Doing this too soon makes it harder to connect symptoms to triggers.

Preparing for Reintroduction

To get ready for adding back FODMAPs:

• Plan to reintroduce one group at a time
• Wait at least 3 days between reintroducing groups
• Only consume serving sizes in moderate FODMAP range
• Stop if intolerances emerge and wait until baseline is reestablished before trying again

This gradual method allows assessment of specific triggers while limiting risk of setbacks. Patience is needed as it can take 8 months to fully work through suitable FODMAP customizations.

How to Reintroduce Each Group

Lactose

Many struggle to digest lactose. After avoiding lactose completely in phase one, cautiously add back:

• Milk 12 cup
• Yogurt - 12 cup
• Soft cheese 1 ounce

If symptoms emerge, lactose intake may need long term restriction. Lactose free dairy, calcium supplements or nondairy milk may be better tolerated.

Fructans

Fructans occur in wheat, garlic, onions and more. Test tolerance by adding a small serving of:

• Wheat cereal 34 cup
• Onion 14 onion
• Garlic 1 clove or 12 tsp minced

Carefully pay attention for subtle gastric signs. Limit portions if less bothersome symptoms appear and eliminate if severe. Wheat alternatives, green onions or garlic-infused oil often suit those fructan sensitive.

GOS (Galactooligosaccharides)

Beans and legumes have GOS. Introduce by mixing a small amount into a meal, like:

• Kidney beans 14 cup
• Lentils 1/3 cup
• Chickpeas - 1/4 cup

Note effects over the full day. Canned options may be easier to add small amounts to test compared to preparing whole bean varieties from scratch.

Polyols

Fruits like apples, stone fruits and mushrooms have polyols. Try a portion of:

• Apples - 12 medium apple
• Cherries - 15 cherries
• Mushrooms 5 medium

Prepare to restrict or limit high polyol produce if reacting. Some find swapping types helps, like peaches if apples trigger symptoms.

Manitol

Manitol occurs naturally in some vegetables and seaweed. Test intake with a small serving of:

• Cauliflower 5 florets
• Snow peas - 10 pods
• Seaweed snacks - 14 ounce

Note effects over 24 hours. Roasting converts some manitol to tolerable forms. Portion control with trigger veggies may be an option vs fully eliminating.

Reintroduction Tips

Other advice for navigating FODMAP reintroduction includes:

• Make one change at a time
• Begin with better tolerated groups
• Have quick access gas relief methods
• Carry a food symptom log
• Plan around important events

Having contingency plans for symptom flares allows continuing daily activities with minimal disruption if triggers emerge.

Common Pitfalls and How to Avoid

Its easy to make mistakes when reintroducing FODMAPs that prolong restriction or hide trigger clues. Watch out for problems like:

Reintroducing Too Many at Once

Loading up on high FODMAP foods simultaneously prevents identifying exact triggers. Spacing groups apart one by one makes connections clearer.

Portions Too Large

Consuming more than moderate serving sizes makes it seem like whole groups cause reactions vs certain foods within. Keep quantities modest.

No Symptom Logging

Forgetting to record in detail daily brings uncertainty connecting timing. Closely tracking food links to reactions in an app simplifies analysis.

No Patience

Quickly hopping between groups misses delayed consequences setting in the next day. Give your body 3 days before trying new FODMAPs.

When to Seek Dietitian Guidance

Work with a registered dietitian knowledgeable in the low FODMAP diet if:

• Unsure when or how to reintroduce
• Cant identify triggers despite careful efforts
• Require specialty meal plans for other conditions like diabetes
• Find the process overwhelming without professional support

Following personalized plans from those specifically trained in the nuances of this program can help make reintroduction more successful.

The Bottom Line

Carefully reintroducing FODMAP groups is vital to transition off strict elimination. Pay close attention to symptom connections, keep portions modest and be patient identifying individual intolerances. Doing this thoroughly allows maximizing food variety long term without triggering IBS flare ups.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.