FODMAP REINTRODUCTION (Complete Guide to Finding Your Triggers!)

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I'll guide you through FODMAP Reintroduction step-by-step by showing you exactly how to test your tolerance level for the individual FODMAP groups. This is the second part of the FODMAP Diet, also known as the challenge phase.
After you follow this FODMAP reintroduction plan, you'll have more flexibility and freedom in your diet while still keeping your digestive symptoms in check!
Step one is to pick one food from each FODMAP category. I'll show you all the different FODMAP categories you should test and sample test foods for each one.
Step two is to plan out your serving sizes. I'll show you exactly how to do this using the Monash FODMAP app, or a free app. It's important to test each food three times, starting with a very small serving. This systematic approach is key because it minimizes your risk of major symptoms.
Step three is to start testing! This can be a nerve-wracking experience, but if you follow the method in this video, you'll learn your individual tolerance level for each type of FODMAP. That means you'll be able to make choices about what to eat based on knowledge about your body, not guessing.
DOWNLOAD THE FREE REINTRODUCTION CHECKLIST & TRACKER: calmbellykitch...
Hi! I'm Julie O'Hara, the founder of calmbellykitchen.com, your #1 resource for everything to do with IBS and the FODMAP Diet.
Get our free low-FODMAP shopping list: bit.ly/2Hu8MV0
Check out The Calm Belly Kitchen Cookbook: bit.ly/2Tfm4GG
Learn about our online membership community and support network: bit.ly/2Y6aOQr
Visit our website: bit.ly/2W8gQOG
LINKS MENTIONED:
Download the free Reintroduction Checklist & Tracker: calmbellykitch...
Join our online membership community: calmbellykitch...
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Опубликовано:

30 сен 2024

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Комментарии : 51

@ginob615 4 года назад

Is it possible to NOT have a reaction to your test category i.e. honey, but then have a reaction to another fructose you test?

@gautschiful 3 года назад

I have the same question! Does someone know the answer to this?

@maureenmcpherson8132 4 года назад

Yes. My doctor gave me a sheet of FODmaps and said not to eat them for two months. That was it. No other explanation. Thank you for all this information.

@julieohara3718 5 лет назад

I created this guide to the FODMAP Reintroduction Phase to show you exactly how the process works, but also to take away some of the stress that goes with this phase of the diet! Comment and let me know if you feel more ready to test fodmaps...or if you still have questions or concerns about the process.

@leannetrengove4260 5 лет назад

Hi Julie, thank you very much for all of the information that you post about the low FODMAP diet, it is extremely helpful. My question is about the reintroduction phase and Oligo-fructan's. I have been following your instruction on reintroduction as well as the Monash App and have been slightly confused with the reintroduction of this category. I was wondering why it has been split up into four groups? and how is that managed moving forward? With my introduction of this category I feel like I have passed the Onion and Whole Wheat Pasta, but need to recheck on the Garlic and the Raisins. Can this be right if they are in the same category? and if I dont cope very well with the raisins does that mean that I just eliminate all of the fruit based Fructans from my diet going forward? Or should I be treating the whole category on a lower quantity basis or just keep an eye on my serving sizes and the amounts I have throughout the day? Sorry, a little confused.

@joanhoedel9641 7 месяцев назад

I really appreciate your energy in this video. Our gut issues don't define us, though sometimes it feels like they do. My question is: Can we have a reaction to raw vegetables simply because our gut is not healthy enough to digest them? Would we hold them for now and try again later? Thanks

@JamesBrown-qm9ct 2 года назад

I tried for about an hour to download a free guideline you had in the description box, but it never worked yesterday. Now I came back to try again and I don't even see where it is anymore. Help!

@laurachiesa8682 5 лет назад

Yes! I feel much more confident about getting started with reintroduction of foods! Thank you for your help!

@megamondy1 3 месяца назад

this is super helpful! im curious how many weeks would each phase be?

@Zedante 3 года назад

Yes thanks so much for this video! Your tips and guidance made me feel so much better about the re-introduction phase that I’m starting soon.

@annfearon2107 2 месяца назад

Yes, thank you!!!

@jacquelinemanzano9328 Год назад

Wheat is disgusting!!

@ferideeryilmazz 2 года назад

What are the symptoms??

@tazmhs 5 лет назад

Thank you so much for this informative video! Relieved that I don't have to check every single food, just one for each category. Been looking for this clearing-up for some time. But I have a quastion regarding the "green foods". I hate the Monash app. It is so confusing. It says "Please note that the green traffic light rating system allows you to eat multiple serves of green food per meal.", but why then does the same food have given yellow or red amounts? For instance, if I have two servings of Almond butter (20g = green) then I eat 40g, but then that is higher than the given yellow size = 32. Also, some foods only have a given colour to a given amount, but not a scale to see where the yellow/red amount starts and so on. So up untill now I haven't dared eating more (on purpose) than the green amount at a time, eaven if I would like to have larger portions of the same food - like oats. So, to my question, should I also - maybe after reintroducing your suggestions here - reintroduce higher amounts of the same "green" foods I have ben eating? And with the same protocol? If 60g of oats are "green", should I test 70g one day, go down to 60 the next, then have 80 the day after and so on?

@brooke4608 4 года назад

Hi! What’s the difference between fructan grain, fructan fruits, and fructan veggies? Is it possible that I could be able to have for example fructan fruits but not fructan grains? Or fructan veggies but not fructans fruits?

@Hotchelle 2 года назад

Thinking maybe my portions of dairy were too high and thus causing issues now. My doctor was not thorough. Having to reintroduce food after being sick a month on liquid diets has been so much anxiety. This was helpful. Brat diet similar to fodmap but gave me more ideas of things to try to eat as well.

@susanjones8378 3 года назад

Yes! Thank you. I just ordered the calm belly cook book deluxe will that have reintro in there. I’m at reintro. I had something Thursday that didn’t sit well so starting reintro Sunday.

@mariannewire5729 Год назад

This video is fabulous! Thank you thank you. I feel I’m ready to begin re-entry!!

@Hotchelle 2 года назад

The anxiety is real. Thank you for sharing this. I hope this is helpful. Is asthma symptoms normal to have with certain food groups like dairy?

@AnotherproblemOn 4 года назад

hey ! thank you so much for that video !!! I was wondering. What would you consider being the worst symptoms (if you had to rank them on a scale ?). Bloating, or going to the bathroom because not being able to wait ? I don't know if I am strange but i feel like different families give me different symptoms during the reintroduction (some, only bloating, whereas others, i just have to run to the bathroom ...). Sorry if my question is strange. And thank you so much for your help

@brooke4608 4 года назад

I just feel so overwhelmed because there are all these foods I could introduce and ones that could possibly hurt me. So if garlic doesn’t bother me, than all the other foods in that category shouldn’t hurt me?

@juliasmom04 3 года назад

I went to do a follow up with my dietitian two days ago to talk about reintroduction after being on a low FODMAP diet for 5 weeks. I left the appointment more confused than ever and I’m still waiting for a handout to be emailed to me. I learned more from this video than my appt with the dietitian! I feel I’m ready to tackle reintroduction now! Thank you

@andreean7949 Год назад

Yes, very well structured video thank you!:)

@emilyhodge1427 4 года назад

Thanks great video. Just wanted to clarify why you need to test garlic and onion seperately if they are in the same category? Also if you get symptoms in a category do you then (once your reintroduction phase is done) eliminate the whole category or do you need to test other foods in the category first? Thanks heaps!

@robynscott3279 2 года назад

wow, and just like that I am suddenly not scared to test! Big thanks!

@MuffinClouds2 5 лет назад

Yes, thank you. I start this Saturday 9/14. Think I will start with Honey or Wheat :)

@kcotov 7 месяцев назад

Thanks. I've understood it more.

@nandininatrajan7883 5 лет назад

I am just too scared of the symptoms to try reitroduction....

@christyoliver1065 5 лет назад

Thank you Julie for sharing l had try honey it didn't bother me only thing that bother me is white onion that why stay way from it my problem is when l eat bean get gas thought we support to have fiber in daily weeks

@ethanfleming8896 4 года назад

What software do you use to make that text pop up at the beginning?

@marystewart1360 9 месяцев назад

Thank you for the clarity

@nicolefarren4150 3 года назад

Yes, thank you very helpful!

@edithp.9271 5 лет назад

Thanks Julie. Loved the video. I am still having problems. I appreciate all the info you have available for all of us with tummy problems.

@julieohara3718 5 лет назад

Thanks for watching, Edith! It can feel like a really slow process, but keep learning and experimenting to find what works for you! 🧡

@rebeccabrown5014 4 года назад

Yes! Thank you for the guide. This is wonderful!

@dianapana718 5 лет назад

Thank you for vid. Great content. I've had severe Crohns flare for 22 months. Now I'm left with severe its symptoms and I'm over it all. I have bad reflux and functional dyspepsia to top it. I'm still on partial enteral nutrition feeds for calories. I can not tolerate many safe Lo fo foods let a lone other foods with fat n sugars. I only have one cup of cooked food per meal and would be lucky if I have 1300 cal a day. I have no appetite left and am over it. Nothing works not even Colfax or mintec and dietitians run from me as too hard basket. My ins is most severe gastro has seen so know he can't help me either and with most dietitians I know more than them which leaves me even more frustrated. It takes at least 7 days for symptoms to subside in me. I'm very sensitive to most things and I can't see a way out other than partial enteral feeds and some Lo fo foods, low fat and low sugar. If I go over with these things (2 tbl spns) then circus starts. Just no winning. And what frustrates me even more if if exclusive enteral nutrition for 9 weeks and was having 1500 cal daily and weighed less by 2kg. Why as soon as I introduce Lo fo food and have less calories I weigh more? So frustrating.

@julieohara3718 5 лет назад

Hi Diana. I'm sorry it's been so frustrating. When you're eating vs enteral feeds, food has a different on your body, so it's likely water weight you're experiencing. I know fodmap is often recommended for Crohns but you might not have similar results as someone with IBS. There hasn't been a ton of research to show how fodmap can help with Crohns symptoms. I would keep looking for a Crohn's specialist. It's ridiculous that doctors and dietitians are saying you're too difficult. You're not, so don't give up.

@dianapana718 5 лет назад

@@julieohara3718 thank you for your reply. I really appreciate it. I did lo fo for 8 years and as soon as instead I had worse Crohns flare that lasted we months and I'm finally in remission last month only to be left with this IBS destruction and functional dyspepsia. I notice after enteral nutrition feeds my tolerances are even worse. Did not help I had 3 load of antibiotics towards end of last year whilst on EEN. I believe in my case it's all made me extra sensitive than what I was and personally I don't know if it will ever improve or do.what percent it may improve. I have seen a few of your vids and I have toneat u clearly have worked your stuff our and it's good to see like mindedness. I've had 2 work out a lot for myself based on common sense procedures. And it works. I day approach my case in third person. E.g. I'm the scientist and experimenter and here's my case. Lol. Have to make some fun of it where I can. Keep up the good work I've decided to listen to my body now instead of shoving more ensure plus in my tummy especially when not hungry. Stuff those calories. I get nutritionally may need them but just need to get back to basics and listening to the rhythm of my body and following it. Small 1 cup serve size works best for me. thank you for your support once again. It helps.

@mikeparker9812 3 года назад

Thank you, that was really helpful

@shawnas464 3 года назад

Thank you! I think I can do this☺️

@patrynagoosby7844 2 года назад

Thanks so much

@maureenosullivan3793 3 года назад

Yes very helpful

@mira0561 5 лет назад

Thank you @julie I am in phase one and still the bloating is there for the 3 rd week, not too bad but the lower part is never flat like before should I wait and try for longer please?I even stoped all the diary ans whole eggs 4 days ago as I have been tested positive for 59 foods allergy test just to see what’s bothering me , and lots of food were mild intolérants but still?

@julieohara3718 5 лет назад

Great question! If you've been doing the elimination phase for 3 weeks, that might not be enough time to get the hang of it, make sure your portion sizes are correct and learn what's working for you. I'd give it more time. This blog post of mine goes into detail on what to look at to improve your symptoms even more in the elim. phase: calmbellykitchen.com/blog/3-reasons-fodmap-diet-not-working

@mira0561 5 лет назад

Julie O'Hara ok I’ll give it another 2 weeks it’s a killer, and I live in supermarkets now lol, but I do eat a lot unfortunately average 4000 calories try to mix all the low fodmaps available in the fridge lol as I do run 10 km 6 times a week so really need food I am sure it’s somehow the source of my issues but I am not that 2000 calories girl, my issues started with intermittent fasting and having huge amount of food in 8 hours window, now I have another question please if you allow me: the fasting month is coming soon ( Ramadan) and I have no idea how this is going to be? Should I stay with low fodmap diet. Since I’ll just have little window for food and about 20 h of dry fast? So sorry if I speak a lot. @julie

@julieohara3718 5 лет назад

@@mira0561 I wish I could help, but I've never fasted before. I would focus on keeping your stress levels low because that's one way you might be able to improve symptoms no what you're eating.

@mira0561 5 лет назад

Julie O'Hara trust me I am so chilled till they told me I got ibs since then the stress is extreme. U r right I’ll forget about it and keep going, thanks a lot