Reintroducing Foods


Reintroducing Foods

Tummy, this is corn. Corn, this is my tummy. Please make nice.

It’s been wonderful to feel good on the FODMAP diet, but it has been tricky to share meals with my friends. Besides, when I started FODMAPing almost two years ago, I gave up quite a few other foods – anything with thick peels, woody seeds, or heavy husks.

Also, the new FODMAP book has “legalized” – in small quantities – some foods I’ve been avoiding. (Which ones? Please just buy the book. Yes, I’m serious. No, I don’t get a commission.)

So how are we supposed to reintroduce foods we’ve been avoiding? In the new book, Dr. Shepherd calls this “food challenges.” Here are some of her suggestions:

  • Test one new food at a time. For FODMAP sugars, she gives specific instructions group by group: test foods, and portion sizes, and to start with the Polyols.
  • Don’t try just a bite. Eat a normal portion. If you have a reaction, try that food again several days later, eating HALF a portion. If that still causes a reaction, avoid that group for now. “Your sensitivity to FODMAPs,” she writes, “may change over time.” Note this is for reintroducing FODMAP sugars, not suspected food allergies!!
  • Don’t change your diet in other ways while you’re trying to reintroduce foods.

Last week – just in time for the harvest! – I reintroduced fresh raw tomatoes. With peels. The verdict: stick with just one slice, for now. This week – crossing my fingers – cornmeal. It’s supposed to be FODMAP friendly. Here’s hoping!