The personalised phase is the 3rd and final phase of the low FODMAP diet. Although this is typically the longest phase it's also the one that we tend to hear about the least. This is because this phase is pretty much self-guided, based on your individual symptoms and reactions. You're considered to be in the personalised phase once you've done a strict low FODMAP 2-6 week elimination phase and completed all of your individual FODMAP reintroduction challenges. [1]
During personalised phase
This is when you'll begin to relax the restrictions of the first two phases and reintroduce the FODMAPs you're able to tolerate back into your diet on a regular basis. You don't need to make these reintroductions all at once but it's important not to unnecessarily continue to restrict FODMAPs out of habit or fear. If you feel at any time like this is a possibility then you need to speak to your dietitian or mental health specialist as soon as possible.
Ultimately once you reach the personalised phase your diet will reflect everything you've learned about your triggers during the first two phases, but this is only the starting point. From here you'll begin to;
- experiment with your tolerances
- re-test your trigger foods
- adapt your long term diet and eating habits
- tackle stress management accordingly
This means that YOUR version of the personalised phase will look entirely different from mine, and that's a good thing. Eventually, as your diet and symptom control evolves, you'll hopefully be eating in the most varied, inclusive way possible for your long term health and wellbeing.
Beyond personalisation
The personalised phase is not just about expanding what you eat, but also how and where you eat. This is the stage that many people begin to rediscover their love for social eating.
During the first phases of the diet, many of the ways we eat with friends and family can feel daunting and difficult. Most people, myself included, avoid these situations until they are feeling more confident and in control.
To truly get back to 'normal' you need to consider all the little things that have been impacted by your restrictive diet. You'll begin working towards improving these and ultimately mending your social relationship with food. Anything from;
- eating out
- going on holiday
- taking that cooking class
- trying out new foods or the ever-expanding vegan products
- experimenting with new recipes and food trends
- ordering a takeaway
- accepting an invite to a friends dinner party or BBQ
The list is long and will be different for each of us. Use these situations and any others that are important to you as motivation for moving forward into a truly personalised way of eating. [2, 3]
Drop your personalised phase questions in the comments below.
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