The reintroduction, or challenge phase as it's also known, is the second phase of a low FODMAP diet. During this phase, you begin to challenge and assess each of the FODMAP groups by reintroducing certain high FODMAP foods back into your diet. You do this one by one, in controlled amounts over the course of three days [1]. This determines which FODMAPs, and crucially at what quantities, trigger your symptoms.
Following each individual reintroduction challenge, you take a 3-day rest from challenging foods. This is known as the washout period. During this time you continue to eat a low FODMAP diet as you did during the elimination phase.
Ideally, the reintroduction phase immediately follows the elimination phase. This is so that your symptoms are well controlled before you begin. This should make it easier to identify which foods trigger symptoms for you and which are well tolerated.
During the reintroduction phase
As you introduce each challenge food and portion increase you'll monitor your response. This way you build up a picture of which FODMAPs you can eat freely, which you need to eat in moderation and which to avoid, for the time being, to keep your symptoms in check. A rough guide to a typical FODMAP challenge looks like this;
- Day 1: Reintroduce a food containing a single FODMAP at ¼ portion
- Day 2: Eat the same food/FODMAP as yesterday at ½ portion
- Day 3: Eat the same food/FODMAP as yesterday at 1 portion
- Day 4: Challenge ended, washout period begins. Continue eating a low FODMAP diet
- Day 5: Washout period day 2. Continue eating a low FODMAP diet
- Day 6: Washout period day 3. Continue eating a low FODMAP diet
- Day 7: If symptoms are controlled begin the cycle again by challenging a new FODMAP. If symptoms are uncontrolled continue with the washout period until you've returned to the baseline symptoms achieved during the elimination phase.
You'll find more details about what to expect during FODMAP challenges and how each challenge is influenced by your FODMAP reactions and preferences throughout the rest of our reintroduction phase resources.
Why is this phase important?
The reintroduction phase is where the process of learning your individual tolerances for each type and quantity of FODMAP begins. The first phase of the diet actually provides very little practical information in terms of what you can eat. The reintroduction phase is essential for giving you the knowledge you need to begin expanding your food choices and moving towards a more inclusive diet. [2]
Throughout the course of your reintroduction phase, you'll continue to eat a low FODMAP diet, except for the foods that you are challenging each week. This is another reason why it's important for your overall health to move on from elimination within 2-6 weeks. You'll actually still continue to restrict the FODMAPs in your diet for a minimum of a further 8 weeks while you complete your reintroductions. [3]
There are a few ways to tackle the reintroduction phase and it can be quite a long, complicated process. Your dietitian is the best person to advise you on which method will be best for you and can also help you to make sense of the results of your challenges.
Pop your reintroduction phase questions in the comments below.
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