About two months ago my blog was created. Its purpose was to be some kind of repository of the recipes which was meant to help me to deal with the first phase of the low FODMAP diet.
Now I can say to myself: "Well done!", because I survived the elimination phase.
YES, I DID.
My symptoms have improved significantly so now I can re-challange the FODMAP groups to see if I can reintroduce certain products back to my regular diet.
The goal of this phase is to develop an understanding of individual tolerance levels to each of the FODMAP groups. During this phase you might discover that you tolerate a little bit of some of them, have no issues with other groups or that you need to stay on the low FODMAP plan for certain groups.
The reintroduction phase is not easy, because it's likely at some stage that the symptoms will reappear when you find a trigger food and it could last for a few days. Although you might feel uncomfortable, at least you will have a confirmed trigger that you can actively manage. You still may be able to reintroduce this food back into your diet but at a lower level.
There are 10 FODMAP re-challenges to complete. One FODMAP group is introduced per week and it is tested for 2 to 3 days during that week. After that time you can decide whether the FODMAP can be added back into your diet based on your reaction.
There are two ways you can test FODMAPs. This is the first way:
But if you are concerned about testing three days in a row you can use an alternative testing schedule.
Additionally, you need to be symptom free for at least 3 days before you start testing another group. After three days of being without symptoms you can start testing the next FODMAP group under the guidance of your dietitian.
What are re-challenge foods?
I really hope that there will be only few foods which I don't tolerate or I do but in a very small quantities.
But as I said few posts ago, I will not resign of healthy eating. The low FODMAP diet has not only helped me with reducing my ailments, but it has also made me be much more aware of my own body and its functioning.
But if you are concerned about testing three days in a row you can use an alternative testing schedule.
Additionally, you need to be symptom free for at least 3 days before you start testing another group. After three days of being without symptoms you can start testing the next FODMAP group under the guidance of your dietitian.
What are re-challenge foods?
Re-Challenge foods are foods that only contain one of the FODMAP groups.
Here's an example of a testing schedule and recommended re-challenge foods.
Remember!
Once you have finished testing a food do not add it back into your diet until you have finished testing all of the FODMAP groups.I really hope that there will be only few foods which I don't tolerate or I do but in a very small quantities.
But as I said few posts ago, I will not resign of healthy eating. The low FODMAP diet has not only helped me with reducing my ailments, but it has also made me be much more aware of my own body and its functioning.
Sharing with you my embroiled thoughts and lousy jokes was a real pleasure.
