Your Ultimate Guide to Reintroducing FODMAPs
Finally ... clarity, confidence, and control over your IBS symptoms.
If you’ve started the low FODMAP diet, you already know the relief that can come from reducing your triggers. But here’s the truth: the most important part of the journey is not elimination, it’s reintroduction.
This is where your real healing begins.
The reintroduction (or challenge) phase helps you identify what your body can truly tolerate and what it can’t so you can build a flexible, personalized diet that works for you. It’s the key to getting out of restriction mode and back to living life without fear of food.
That’s why I created this 100+ page downloadable eBook: a complete, step-by-step roadmap to help you confidently navigate the reintroduction phase and uncover your unique triggers with clarity.
Inside, you’ll learn:
Exactly how to reintroduce each FODMAP group safely
Which foods and portions to test (and when)
How to track and interpret your symptoms like a pro
What it means when symptoms return and what to do next
The science behind each FODMAP category and how they affect digestion
How to transition from “elimination” to a long-term sustainable plan
Whether you're just starting the challenge phase or feeling stuck mid-way, this guide empowers you to stop guessing, take control, and rebuild a more joyful relationship with food.
Let this be your guide through the most transformative part of your IBS journey.
Contents include:
- Understanding IBS
- Understanding the Low FODMAP Diet
- Phase 1: Elimination
- Your Friend, Fibre
- The Importance of Dietary Fibre
- High Fibre, Low FODMAP
- Phase 2: Reintroduction/Rechallenging
- Why rechallenge?
- Gut health & Microbiome
- Best time to start phase 2
- Common symptoms in phase 2
- Understanding Your Symptoms
- Rechallenging Steps
- Suggested Protocol
- Challenge schedule
- Interpreting Challenges
- Challenging Fructose
- Challenging Lactose
- The Importance of Calcium
- Low FODMAP Milk Guide
- Challenging Polyols
- Challenging Oligosaccharides
- Combined Challenges
- Phase 3:Perosnalization
- FODMAP Stacking
- Step by Step Customization
- References
- Appendix
