Ep 18 - Mastering FODMAP Reintroduction to your IBS diet

In Part 2 of my Low FODMAP Diet series, host Anna Mapson guides you through how to reintroduce high FODMAP foods into your diet. Whether you've just recently experienced relief from IBS symptoms during the elimination phase, or you've been avoiding FODMAPs for years, this will help! Discover how to do this safely and systematically to create a sustainable, symptom-minimizing long-term diet.Episode Highlights:The Reintroduction Challenge: The common fear of reintroducing high FODMAP foods after eliminating them from your diet and explains why it's a crucial step in the journey toward digestive freedom.The Step-by-Step Approach: Pick one FODMAP group at a time and increase your intake over three days. You need to understand which foods fall into each FODMAP category.Timing and Progression: Discover the timeline for reintroduction, which may take about 6 to 10 weeks, with breaks and reset days in between challenges, ensuring a systematic approach to identify specific triggers.Adapting to Change: Understand that food intolerances can evolve over time, especially for those with conditions like SIBO (Small Intestinal Bacterial Overgrowth), and learn the importance of periodically revisiting previously challenging foods.Balancing Act: Anna provides insights into managing anxieties during reintroduction, employing mindful eating techniques, and staying vigilant without becoming overly anxious about symptoms.Customizing Challenges: For extremely sensitive individuals, Anna suggests a slower approach by alternating reintroduction days to ease anxieties and accommodate your comfort level.Revisiting Restriction: Consider a brief return to a strict low FODMAP diet for 1-2 weeks before reintroduction if you're unsure about your current triggers, to potentially identify unnecessary dietary restrictions.<br/>LinksWebsite - www.goodnessme-nutrition.com<br/>For more personalized guidance, feel free to ask questions (info@goodnessme-nutrition.com) or tune in to Instagram live sessions (@goodnessme_nutrition) for further insights.[Disclaimer: The information provided in this podcast is educational in nature and not a substitute for professional medical advice. Always consult with a healthcare provider or dietitian, especially when making significant dietary changes, particularly for individuals with IBS.] 🎙️🍽️