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
- Select one FODMAP group each week.
- Choose one appropriate challenge food.
- Consume it over three days, increasing the portion each day.
- Track your symptoms carefully.
Through this method, you’ll learn:
- Which FODMAPs you tolerate freely,
- Which you may need to limit,
- And which to avoid most of the time for optimal gut health.
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
- Strengthen Your Gut Microbiome: Many high FODMAP foods nourish good gut bacteria (prebiotics).
- Restore Nutritional Balance: A broader diet supports better overall health.
- Reclaim Social Freedom: Enjoy meals out and social occasions with more ease.
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:
- Symptoms usually subside within a few days.
- You gain important information about your personal tolerances.
- You can re-test FODMAP groups later, as tolerances may evolve over time.
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 Group | Challenge Foods |
|---|---|
| Lactose | Cow’s milk (regular or reduced fat), Greek yoghurt (regular fat) |
| Sorbitol | Fresh apricots, fresh or frozen cherries |
| Mannitol | Portobello mushrooms, celery stalks, white cabbage sauerkraut |
| Fructose | Asparagus, mango (all varieties), freshly squeezed orange juice |
| GOS | Silken 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 + Sorbitol | Red apple (raw), green pear (ripe, raw), yellow nectarine (raw) |
| Fructan + GOS | Chickpeas (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
- Start low, go slow: Begin with small amounts and gradually increase.
- Stick to a low FODMAP background diet: This ensures accurate results.
- Pause and rest if symptoms arise before moving on.
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.
