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5 Things No One Tells You About FODMAP Reintroduction

Last updated on Sep 26th, 2016 Authored by Alana Scott     Reviewed by Joanna Baker (APD)

Reintroducing and testing high FODMAP foods can be a challenging time! There is a lot of information to cover and it’s easy to miss important points. Here are 5 reintroduction topics that are often skimmed over:

1. Reintroduction challenges aren’t a one-size fits all approach.

The testing schedule, as well as the amount and type of test food, often need to be tailored to meet individual needs (1).

For example, if you take up to 24 hours to start reacting to a high FODMAP food, then testing a FODMAP three consecutive days in a row might not be appropriate, as your first reaction might appear after the 2nd dose of the FODMAP food. Instead, more accurate results might be obtained by having a rest day between each test to see if symptoms develop (1). That way you will know exactly what serving size your FODMAP threshold is linked to.

Some people also have other food intolerances or personal taste preferences that need to be considered (1). The goal is to test each FODMAP group and also identify foods that you are comfortable adding back into your diet. Re-challenging fructans using garlic might not be appropriate if you never eat garlic. A dietitian could choose a different fructan containing food to test instead. The amount of the FODMAP test food also needs to be considered. For example, if you never eat three slices of bread in one sitting then this should be reflected in the re-challenge test. Instead your dietitian could help you split the test over the course of a day. One slice of bread for breakfast and two slices of bread for lunch.

These examples highlight that a FODMAP trained dietitian can optimise your FODMAP reintroduction challenges, and ultimately help you to reintroduce more foods.

2. It doesn’t matter if the re-challenge food is cooked or raw. Just make sure you eat the recommended amount.

While cooking high FODMAP foods can sometimes change the FODMAP content, it is unlikely to reduce the FODMAP content from high to low (2). Pureeing or mashing the food should not impact the FODMAP content either. This means you can enjoy the re-challenge foods cooked, raw or blended.

Think about how you would normally eat the foods and try to incorporate the re-challenge food into a dish or meal that you enjoy eating (this will help reduce your anxiety levels). If you are reintroducing foods it may as well be a fun experience!

3. A little bit of bloating isn’t a bad thing!

FODMAPs are prebiotic foods that feed our good gut bacteria. This means a little bit of bloating is beneficial and doesn’t mean you have failed the FODMAP challenge (3). If your mild symptoms progress to moderate or severe then this could indicate a FODMAP reaction. Reactions that cause pain or significant discomfort are not okay (3). Talk to your dietitian about what level of symptoms you are comfortable with, so they can help you reintroduce the right levels of FODMAPs.

4. A reaction to a high FODMAP food group doesn’t always mean you need to avoid that FODMAP for life.

The good news is our tolerance levels change over time and can be influenced by our stress levels, gut health, and overall wellbeing. This means if you are in a healthy space and are feeling settled and relaxed, then you might find you can tolerate more FODMAPs.  We suggest you re-challenge problematic FODMAP groups at least once a year to see if you can add more foods back into your diet.

5. Don’t give up if you fail all the FODMAP reintroduction challenges.

If you fail all of the FODMAP reintroduce challenges, double check there isn’t something else going on. An undiagnosed medical condition like coeliac disease, small intestinal bacterial overgrowth (SIBO), a separate food chemical intolerance or high levels of anxiety or stress, could be lowering your FODMAP threshold. Also check your portion sizes of low FODMAP foods and make sure no sneaky FODMAPs have found their way into your diet, as these could influence your re-challenge test results.

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

Next step is to start increasing the portion size of low FODMAP foods you already tolerate like bok choy, green beans and canned tomato. Slowly increasing your portion size will help to increase your tolerance levels without going through a stressful re-challenge test. Also try to incorporate foods that have a moderate FODMAP serving size in your meals.

Final Thoughts

With the right information and a tailored reintroduction plan, it is possible to successfully reintroduce high FODMAP foods. Try and enjoy the process by creating some delicious meals using high FODMAP foods. To learn more about the reintroduction phase and some example test foods read this. Let us know how your FODMAP reintroductions are going by commenting below.

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

SHOW REFERENCES

1. Monash Low FODMAP Blog. #FODMAPchat Twitter Forum- Summary of Responses. Monash Low FODMAP Blog. 2016-09-20.Retrieved from:http://fodmapmonash.blogspot.co.nz/2016/09/fodmapchat-twitter-forum-summary-of.html. Retrieved on: 2016-09-25. (Archived by WebCite® at http://www.webcitation.org/6knKN73Ds)

2. Monash University. Frequently Asked Low FODMAP Diet Questions: Does cooking breakdown certain FODMAPs?. Monash University. 2015. Retrieved from:http://www.med.monash.edu.au/cecs/gastro/fodmap/low-fodmap.html. Retrieved on: 2016-09-25. (Archived by WebCite® at http://www.webcitation.org/6knLJMJcN)

3. Barrett J. A Bit of Bloating Is Beneficial. Monash Low FODMAP Blog. 2016-02-16. Retrieved on:http://fodmapmonash.blogspot.co.nz/2016/02/a-bit-of-bloating-is-beneficial.html. Retrieved from: 2016-09-25. (Archived by WebCite® at http://www.webcitation.org/6knLnAH74)

Photo Credit: ‘Fresh Sliced Watermelon‘ by Africa Studio licensed under Shutterstock Standard Image. Edited by A Little Bit Yummy.

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Feb 26

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End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
1.5 tsp gluten free soy sauce
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp water
3 tbsp tahini
1/2 tbsp pure maple syrup

Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

#lowfodmap #fodmap #roastedeggplant #aubergine #vegan #seasonalfood #glutenfreeliving #coeliac #foodintolerances #food52 #inmykitchen #nutfree #nutrition #plantbased

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Feb 22

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I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

#lowfodmap #vegan #strawberries #rhubarb #strawberrysmoothie #fodmap #dairyfree #foodintolerances #ibsdiet #bloatfree #happytummy #nutrition #goodfood #fodmapfriendly #foodphotography #lowfodmapdiet #coeliac #glutenfreelife #foodblogger

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Feb 13

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It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

Do you have a favourite brunch meal? Tell me below 👇

#FODMAP #brunch #valentinesday #lowfodmap #glutenfreerecipe #coeliac #foodintolerances #glutenfreelife #brunchdate #lowfodmaprecipe #dairyfree #foodphotographer #inmykitchen #scrambledeggs #eggs #breakfast #glutenfree

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Jan 29

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Who loves eating the rainbow for dinner? 🙌 I do! 

It's hot here at the moment which means rice paper rolls make a refreshing low FODMAP dinner option.

I love that you can prep all of the ingredients in advance so you don't have to slave over a hot stove in the evenings.

What's your go-to summer meal?

P.S. You can get the recipe on alittlebityummy.com or follow my profile link.
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Jan 28

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I have exciting news! I’m incredibly honoured to announce that I’ve been nominated as a semi-finalist for the 2021 Young New Zealander Of The Year award.

It’s a privilege supporting people with Irritable Bowel Syndrome and other gut issues and I can’t wait to see what 2021 brings.

I also want to say thanks to the team behind the New Zealander of the Year Awards for making these awards possible.

@nzeroftheyear @kiwibanknz 
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#newzealanderoftheyear #nzeroftheyear #lowfodmap #coeliac #irritablebowelsyndrome #digitalhealth #telehealth #healthcare #fodmap #nutrition #guthealth

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Jan 18

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You know what I miss? Berry Bliss Muesli. It's crunchy and delicious with little pops of strawberry... I'm making a coeliac friendly version of this very soon.

In the meantime give me a ❤️ if you want to try this gorgeous low FODMAP version. I make this for my mum and she absolutely adores it!

Recipe on alittlebityummy.com or follow my profile link.

I'd also love to know what your favourite breakfast is so let me know in the comments 👇
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#lowfodmap #breakfast #strawberries #granola #muesli #birchermuesli #goodfood #vegan #lowfodmaprecipe #foodblogger #inmykitchen #fodmapfriendly #dairyfree #foodintolerances #fodmap
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