If you’re in the reintroduction phase of the low FODMAP diet or wondering whether to revisit it, you’ll want to hear this. In a recent video chat with Evelyn Close, a registered dietitian from the Monash University FODMAP team, we learned about some important updates to the reintroduction foods and what they mean for your FODMAP journey.
Here’s a breakdown of what’s new, why it matters, and how to move forward.
Watch the full video or read the summary information below:
What Is the FODMAP Reintroduction Phase?
The reintroduction phase is step two of the FODMAP diet. After spending 2–6 weeks on a low FODMAP diet, hopefully you’ll have seen improvement in your gut symptoms, then it’s time to start reintroducing FODMAPs one group at a time. The goal? To identify which FODMAPs trigger your symptoms and how much of each you can tolerate.
For example, you might start with fructose by testing a food like orange juice over three days and logging your symptoms in the Monash University FODMAP Diet App. This process gives you the freedom to bring back foods you enjoy and expand your diet while keeping symptoms settled.
Why Reintroducing FODMAPs Matters
Besides making meals and socialising more enjoyable, reintroducing FODMAPs is beneficial for overall gut health. A more diverse diet supports a healthier gut microbiome, and reintroduction can help you reclaim your favourite foods—maybe even in larger amounts than you expected.
What’s Changed in the Monash University FODMAP Diet App?
Recently, Monash University retested many of the foods used in the reintroduction phase and found some surprising results. Some foods previously used to challenge specific FODMAP groups, either contained a different type of FODMAP, or no longer contained enough of the FODMAP group to be helpful in the reintroduction process. These changes in FODMAP levels are likely due to a variety of reasons, such as:
- Changes in crop variety (e.g. selective breeding for taste)
- Climate and growing conditions
- Storage practices for the fresh foods
The good news is that the reintroduction process itself hasn’t changed—just the recommended foods. This article from Monash University provides the full list of retested foods and what’s changed. You can also find the new reintroduction foods in the ‘Diary’ area of the Monash University FODMAP Diet App.
Key Updates to Reintroduction Foods
Below is a list of the new recommendations for FODMAP reintroduction foods. Serving size suggestions to use during each FODMAP reintroduction can be found in the Monash University FODMAP Diet App.
During the interview we talked about few of the reintroduction foods that have changed (this is not a complete list)
Sorbitol & Mannitol: Original challenge foods like blackberries (for sorbitol) and button mushrooms (for mannitol) are no longer recommended. Blackberries now have excess fructose, and button mushrooms contain multiple FODMAPs (mannitol and fructans). This means if you use these foods to test these FODMAP groups you will get unclear results.
Fructan Grains: Often, people use bread during their fructans grain challenge. However, bread can vary widely in oligosaccharide content based on where and how it’s made. It is now suggested that you do a separate bread challenge using the bread you would normally eat. Then use a different grain-based food like wheat pasta or wheat-based couscous to test your tolerance to fructan-containing grains.
You can find all updated reintroduction foods and their suggested serving sizes in the ‘Diary’ area of the Monash University FODMAP Diet app.
How Much Do You Need to Test?
You don’t need to test every single food. Just pick one food per FODMAP group from the list, ideally one you enjoy eating and use that for your reintroduction. The recommended reintroduction serving sizes will guide you through moderate, high, and very high FODMAP amounts so you can learn your personal tolerance for each FODMAP group.
You can also use the ‘Food Guide’ in the Monash University FODMAP Diet App to identify other foods that contain the FODMAP you want to test.
Already Finished Reintroductions? Here’s What to Do
If you’ve already done the reintroduction phase, don’t panic—your past efforts weren’t a waste. They taught you what your body tolerated at that time.
But this update is a great reminder that FODMAP tolerance levels can change over time. If you previously failed a FODMAP challenge or have ongoing symptoms, consider retesting with the new foods. You may find better results with more accurate testing.
That said, if you’re already eating a wide variety of high FODMAP foods without symptoms, there’s no need to redo any of the FODMAP reintroductions.
Final Tips Extra Resources
- Use the Monash University FODMAP Diet App to access updated reintroduction foods and serving sizes.
- Reintroduce based on what you enjoy and what’s available locally.
- Don’t stress about redoing everything. If you want to, just revisit FODMAP groups that are still problematic for you.
For more support, check out the blog on monashfodmap.com or our guide to reintroducing FODMAPs for additional support.
Have questions about your reintroduction journey? Drop them in the comments below. We’re here to help you get the most variety (and joy!) back into your diet while keeping your symptoms settled.
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