Congratulations on completing the first stage of the low FODMAP diet. Hopefully, your gut feels calmer and you have discovered how low FODMAP foods can be a wonderful tool to ease your symptoms. Now, it’s time to move forward: to gradually reintroduce foods and rediscover your food freedom.

If your gut remains unsettled, I warmly encourage you to consult a FODMAP-trained dietitian for tailored support before beginning this next phase.

Please remember: this guide complements, but does not replace, professional dietary advice.

What Is the FODMAP Reintroduction Phase?

The FODMAP reintroduction phase is a structured process designed to help you gently discover which specific FODMAP groups trigger your symptoms and your personal tolerance thresholds.

How the Phase Works

Through this method, you’ll learn:

Research highlights that most individuals find they tolerate many FODMAP groups to some degree, enabling a flexible and joyful long-term diet.

Why Should You Reintroduce FODMAPs?

You might feel tempted to stay in the safe zone of the low FODMAP diet, but reintroduction is crucial for your wellbeing.

Key Benefits of Reintroducing FODMAPs

Expanding your diet with knowledge and compassion empowers you to live more freely and joyfully.

What to Expect If You React to a Challenge Finding a trigger food is a valuable discovery, not a failure.
If you react:

Trust that every experience brings you closer to knowing your body better.

Updated 2025 Recommended FODMAP Challenge Foods

Based on Monash University’s 2025 research​, here are the current foods recommended for reintroducing each FODMAP group:

FODMAP GroupChallenge Foods
LactoseCow’s milk (regular or reduced fat), Greek yoghurt (regular fat)
SorbitolFresh apricots, fresh or frozen cherries
MannitolPortobello mushrooms, celery stalks, white cabbage sauerkraut
FructoseAsparagus, mango (all varieties), freshly squeezed orange juice
GOSSilken tofu, canned adzuki beans, canned pinto beans
Fructan (Grains)Cooked wheat pasta, cooked wheat couscous, cooked puff pastry
Fructan (Vegetables/Fruits)Ripe common banana, raw leek (white bulb only)
Fructan (Garlic)Any variety of garlic
Fructan (Onion)Any variety of onion
Fructose + SorbitolRed apple (raw), green pear (ripe, raw), yellow nectarine (raw)
Fructan + GOSChickpeas (canned, rinsed), cashew nuts, pistachio nuts, soy milk (soybean), frozen green peas

Important: Some previously suggested foods like honey, blackberries, and yellow peaches are no longer recommended for certain challenges.

Tips for a Smooth Reintroduction Journey

If you feel unsure, reach out to a FODMAP-trained dietitian for support. You don’t have to do this alone.

Ready to Reintroduce with Confidence?

Each challenge is an opportunity to listen to your body with gentleness and curiosity.
Take one step at a time, and celebrate every piece of new information you gather.

Would you like personalised support?
I warmly invite you to book a free initial consultation where we can explore your unique needs and design a reintroduction plan that fits your lifestyle and goals.

📩 Contact me today to schedule your free session, I would love to guide you on your journey back to greater food freedom.

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