FODMAP Re-introduction Food Guide

The three phase FODMAP diet involves an initial elimination phase, a reintroduction phase, and a maintenance phase. This guide is designed to help you safely reintroduce FODMAPs during the reintroduction phase by systematically testing each FODMAP group.

All foods shown below are high in a single FODMAP group, and low in the other FODMAP groups. They are specifically chosen to help you identify FODMAP trigger foods.

Test One Group at a Time

Wait 3-7 days between testing different FODMAP groups

Start with Small Portions

Begin with the smallest suggested portion size

Track Your Symptoms

Monitor symptoms for 24-48 hours after testing

Fructose

Simple sugar found in fruits and honey

Test Foods

Honey1 Tbsp (20 g)

Ripe mango80 g (≈½ cup diced)

Dried figs30 g (≈2 medium)

Test Recipes

Honey-Lime Glazed Shrimp

Whisk 2 tsp honey, juice ½ lime, pinch salt. Brush on 120 g shrimp; grill 2 min/side. Serve over plain rice.

Lactose

Milk sugar found in dairy products

Test Foods

Cow's milk (whole or 2 %)250 ml

Plain yoghurt150 g

Ice-cream, vanilla½ cup (75 g)

Ricotta cheese½ cup (100 g)

Test Recipes

Simple Milk Rice Pudding

2 serves

Simmer 1 cup whole milk with ½ cup cooked rice and 2 tbsp sugar until creamy. Serve warm or chilled.

Sorbitol

Sugar alcohol found in stone fruits

Test Foods

Yellow peach½ medium (75 g)

Avocado30 g (≈⅛ med)

Blackberries60 g (½ cup)

Apricots2 fresh (60 g)

Test Recipes

Gluten-free Avocado Toast

Mash 30 g avocado with lemon juice and salt. Spread on gluten-free bread and sprinkle with sesame seeds.

Mannitol

Sugar alcohol in mushrooms and cauliflower

Test Foods

Button mushrooms½ cup cooked (65 g)

Cauliflower florets1 cup (90 g)

Snow peas½ cup (50 g)

Celery sticks1 cup chopped (100 g)

Test Recipes

Simple Sautéed Mushrooms

Sauté 65 g button mushrooms in olive oil with salt and pepper. Serve over plain rice or gluten-free pasta.

Roasted Cauliflower

Roast 90 g cauliflower florets at 200°C/400°F for 20 minutes with olive oil, salt and pepper.

Fructans

Fiber found in wheat, onions, and garlic

Test Foods

Raw garlic1 clove (3 g)

Brown or white onion½ medium (40 g)

Wheat bread1 slice (35 g)

Leek (white part)½ cup sliced (40 g)

Test Recipes

Simple Garlic Oil

Gently heat 1 minced garlic clove in 2 tbsp olive oil for 2 minutes. Drizzle over plain rice or gluten-free pasta.

Plain Wheat Toast

Toast 1 slice of wheat bread and serve with lactose-free butter or olive oil and a pinch of salt.

GOS

Galacto-oligosaccharides in legumes and nuts

Test Foods

Chickpeas½ cup (90 g)

Lentils½ cup (90 g)

Red kidney beans½ cup (90 g)

Split peas½ cup (95 g)

Test Recipes

Simple Chickpea Salad

1 portion

Combine 90 g drained chickpeas with olive oil, lemon juice, salt and pepper. Serve chilled.

Basic Lentil Soup

2 serves

Simmer 180 g cooked lentils in low-FODMAP vegetable broth with carrots and herbs for 10 minutes.