FODMAP Reintroduction – Week 1

Okay, so now I’m settled back into normality after holidays etc., I can catch up again a bit here! 🙂 before I start, I just want to mention that I am in no way nutritionally-trained (yet!) so if you have any doubts about FODMAP, please speak to you GP or a dietician! I’m just sharing my experience here 🙂

I’ve finally made it through the elimination phase of FODMAP and I’m feeling pretty good! Excited to start to get to the bottom of my tummy issues!

I have been using Lee Martin’s “Re-challenging and Reintroducing FODMAPS: A self-help guide to the entire reintroduction phase of the low FODMAP diet” book as I found it quite difficult to figure out exactly what and how much I should be reintroducing. His book outlined everything really clearly and simply- which is exactly what I needed! 🙂

For this phase, I reintroduced on Saturday, Sunday and Monday as I work in an office during the week so I didn’t really want to have to deal with symptoms at my desk (not pretty for anyone involved!)

I know that a lot of people start reintroducing the foods they’ve missed the most. For me, I was still getting my dairy-fix through lactofree-free products but being a cream lover, it was important for me to know whether or not creamy pasta dishes and creamy sauces for dinner was going to be a thing of the past and I figured it would be a fairly easy group to start with!

Week 1- Lactose group

Reintroduction food: Milk

Day 1: 125ml- no symptoms

Day 2: 250 ml- slight bloating and gas

Day 3: 375 ml- bloating and cramps

From this, it looks as though I can handle a moderate amount of lactose however I did feel that 375ml of milk in one go was quite a lot for me so with the normal portion sizes I have of lactose, I should be okay! Will just need to make sure I don’t overdo it 🙂

Once I’ve recovered from day 3, I’ll give myself a rest then start again from the top!


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