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How to Reintroduce FODMAPs: A Simple Step-by-Step Guide

So, you finished the FODMAP elimination phase—yay! Your symptoms are better, and now you’re ready for the next step: reintroducing foods. This phase is where the real magic happens. You’ll figure out which foods actually cause problems and which ones are totally fine for you.

Don’t worry—it’s not as complicated as it sounds. Here’s how to do it:


General Guidelines Before You Start

  1. Test one FODMAP group at a time.

    Each test should isolate one FODMAP (like lactose or fructose). Avoid foods that contain more than one FODMAP.

  2. Use a three-day reintroduction protocol.

    • Day 1: Small portion

    • Day 2: Medium portion

    • Day 3: Large portion

    • Day 4-6: rest day

    If symptoms occur, stop and wait until they resolve before testing the next FODMAP group.

  3. Leave 3 days between tests.

    This helps prevent overlapping symptoms from different tests.

  4. Keep everything else in your diet the same.

    Don’t introduce any other new foods while testing, so you get clear results.

  5. Note specific symptoms and how long after eating you experienced them.

  6. Use the Monash FODMAP App for portion sizes.

    The app has color-coded serving sizes based on lab-tested data.


Fructose

  • Asparagus (raw weight): 4 spears (57 grams), 6 spears (85 grams), and 7 spears (100 grams)

  • Mango, fresh: 2 tsp (9 grams), 1.5 tbsp (20 grams), and 2 tbsp (30 grams)

  • Orange juice: 1/2 cup (100 ml), 2/3 cup (150 ml), 3/4 cup (200 ml)


Lactose

  • Greek Yogurt, regular fat: 3 tbsp (62 grams), 1/3 cup (100 grams) and 1/2 cup (125 grams)

  • Milk: 1/4 cup (60 ml), 1/2 cup (130 ml), and 1 cup (250 ml)


Mannitol

  • Portobello mushroom (raw weight): 1/3 medium (14 grams), 2 medium (75 grams), and 3 medium (112 grams)

  • Celery, stalks only (raw weight): 2 medium stalks (75 grams), 2.5 medium stalks (95 grams), 3 medium stalks (112 grams)

  • Sauerkraut: 1/4 cup (35 grams), 1/2 cup (75 grams) and 3/4 cup (100 grams)


Sorbitol

  • Apricot, fresh: 2 medium (70 grams), 3 medium (102 grams), and 3.5 medium (125 grams)

  • Cherries, fresh: 4 medium (28 grams), 5 medium (35 grams), and 6 medium (42 grams)

  • Cherries, frozen: 2 medium (13 grams), 2.5 medium (16 grams), and 3 medium (19 grams)


Fructans – Garlic

  • Garlic: 1/3 medium clove, 2/3 medium clove, and 1 medium clove


Fructans – Onion

  • Onion, red or white (weighted raw, diced): 1 tbsp (13 grams), 1 1/2 tbsp (17 grams), and 2 tbsp (22 grams)


Fructans – Grain foods

  • Wheat pasta, cooked: 1/2 cup (80 grams), 2/3 cup (100 grams), and 3/4 cup (120 grams)

  • Wheat couscous, cooked: 1/2 cup (75 grams), 2/3 cup (100 grams), and 1 cup (120 grams)

  • Puffed pastry, cooked: 1/3 sheet (62 grams), 1/2 sheet (72 grams), and 2/3 sheet (120 grams)


Fructans – Vegetables and fruits

  • Banana, ripe (raw): 1/2 medium (47 grams), 3/4 medium (72 grams), and 1 medium (95 grams)

  • Leek, white bulb only (raw, chopped): 2 tbsp (15 grams), 1/3 cup (30 grams), and 1/2 cup (45 grams)


GOS

  • Tofu, silken: 1/4 cup (46 grams), 1/2 cup (90 grams), and 3/4 cup (130 grams)

  • Adzuki beans, canned (drained): 4 tbsp (50 grams), 5 tbsp (65 grams), and 6 tbsp (80 grams)

  • Pinto beans, canned (drained): 4 tbsp (65 grams), 5 tbsp (80 grams), and 6 tbsp (100 grams)


Need help interpreting your results or deciding what to eat next? A FODMAP-trained dietitian can guide you through personalization and symptom patterns. Schedule your first session here.


 
 
 

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