{"id":658,"date":"2021-04-10T11:40:51","date_gmt":"2021-04-10T17:40:51","guid":{"rendered":"https:\/\/thefoodfixrd.ca\/home\/?p=658"},"modified":"2022-07-22T09:31:41","modified_gmt":"2022-07-22T15:31:41","slug":"fodmap-elimination","status":"publish","type":"post","link":"https:\/\/thefoodfixrd.ca\/home\/fodmap-elimination\/thefoodfixrd\/","title":{"rendered":"Phase 1: FODMAP Elimination"},"content":{"rendered":"\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ok, so now we know what the 6 FODMAP groups are (hint: fructose, sorbitol, mannitol, fructans, lactose, and GOS), and some low-FODMAP alternatives. Now we are going to make a game plan for executing phase 1 of the low-FODMAP diet.<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Talk to me about the phases, how many are there?<\/h3>\n\n\n\n<p>Good catch. The low-FODMAP diet has 3 phases:  <\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Phase 1: FODMAP Elimination <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Takes approximately 2-6 weeks, this is not meant to be long-term<\/li><li>Swap high-FODMAP foods and serving sizes for low-FODMAP alternatives<\/li><li>If GI symptoms get better while eliminating FODMAPs, we move on to the next phase <\/li><\/ul>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Phase 2: FODMAP Reintroduction<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>If symptoms responded well to the first phase, we know that likely one or more of the FODMAP groups were causing your symptoms<\/li><li>We continue to eat low-FODMAP while reintroducing FODMAP groups one-by-one, picking a food to eat that represents each group<\/li><li>You might find you can tolerate a small, medium, or large amount of the representative food, also known as your symptom threshold<\/li><\/ul>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Phase 3: FODMAP Tailoring <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Once we find out which FODMAP group(s) contain your unique triggers, and how much of each you tolerate, we create a personalized and long-term diet for you<\/li><li>It is also recommended that you repeat the reintroduction phase every so often, as your tolerance to FODMAPs can change over time, especially in different life and hormonal stages of your life<\/li><\/ul>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How can I plan and prepare for Phase 1?<\/h3>\n\n\n\n<p>Let&#8217;s do that together. When working with clients, I usually brainstorm a list of their favourite low-FODMAP alternatives from each food group. This ends up being a great grocery list and a good reference to compare to when deciding whether or not your family&#8217;s go-to recipes are low-FODMAP or could be adjusted.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>If you would like a free printable 1-Week Low-FODMAP Meal Plan, head on down to the bottom of this page and enter your email address, I&#8217;ve done all the hard work for you!<\/p><\/blockquote>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The next step is to find recipes that you will enjoy, and plan your meals for the next two weeks. This meal plan can then be repeated twice or three times to complete your initial 2-6 weeks in phase 1. I am always building up the low-FODMAP recipes on the site, but until I have a complete recipe index, see below for some of my favourite evidence-based and trusted recipe sources: <\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.monashfodmap.com\/recipe\/\" target=\"_blank\" rel=\"noreferrer noopener\">Monash FODMAP Recipe Index<\/a><\/li><li><a href=\"https:\/\/funwithoutfodmaps.com\/low-fodmap-recipes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Fun Without FODMAPs<\/a><\/li><li><a href=\"https:\/\/www.fodmapformula.com\/blog\/\" target=\"_blank\" rel=\"noreferrer noopener\">FODMAP Everyday<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What do I look for on packaged foods? <\/h3>\n\n\n\n<p>Any foods you don&#8217;t prepare yourself, like processed foods, are definitely the trickiest part of eliminating FODMAPs because it is hard to know what is in them. See below for what to look for on the ingredients list for packaged foods and avoid eating these products when possible.<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Fructose<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Fructose<\/li><li>High Fructose Corn Syrup (HFCS)<\/li><li>Honey<\/li><li>Fruit juice<\/li><li>Fruit juice concentrate <\/li><li>Agave syrup<\/li><li>Fruit sugar<\/li><li>Dried fruit<\/li><\/ul>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Polyols<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Sorbitol<\/li><li>Mannitol<\/li><li>Xylitol<\/li><li>Isomalt<\/li><li>Erythritol<\/li><\/ul>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Fructans:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Garlic, including: garlic salt, garlic powder, dried garlic pieces<\/li><li>Onion, including: onion salt, onion powder, dried onion pieces<\/li><li>Wheat<\/li><li>Rye<\/li><li>Inulin*<\/li><li>Fructan<\/li><li>Fructooligosaccharides (FOS) <\/li><li>Chicory, including: chicory root powder, chicory root extract<\/li><\/ul>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Inulin<\/strong> is a prebiotic dietary fibre found in plants. When used in commercial products, it is mainly sourced from chicory root and very high in FODMAPs. Often it is used in processed foods like granola, granola bars, snacks, and desserts to help the ingredients stick together. It is best to avoid packaged foods containing inulin during the elimination and reintroduction phases as there is now low or &#8220;green&#8221; serve.<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Using the Monash FODMAP App<\/h3>\n\n\n\n<p>The <a href=\"https:\/\/www.monashfodmap.com\/ibs-central\/i-have-ibs\/get-the-app\/\" target=\"_blank\" rel=\"noreferrer noopener\">Monash FODMAP app<\/a> is a great resource to help you during FODMAP elimination, reintroduction, and beyond. Monash University is the research hub for all things FODMAPs and is consistently testing the FODMAP composition of different foods from around the world. The FODMAP food guide in the app rates foods based on a traffic light system from low or &#8220;green&#8221; serves and moderate &#8220;yellow&#8221; serves, to high FODMAP &#8220;red&#8221; serves, and gives the measurements or weights of each category for every food. This is super helpful in many situations, especially when deciding what to eat in a restaurant or at an event, or planning meals and snacks for the week. The Monash FODMAP recipe index is also available on the app, along with a list of low-FODMAP certified food products and brands.<\/p>\n\n\n\n<p>Stay tuned for some helpful guides on low-FODMAP meal planning, eating out, and grocery shopping, coming soon!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img data-recalc-dims=\"1\" fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/03\/Post-Signature-1.png?resize=405%2C265&#038;ssl=1\" alt=\"The Food Fix RD\" class=\"wp-image-613\" width=\"405\" height=\"265\" srcset=\"https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/03\/Post-Signature-1.png?resize=1024%2C670&amp;ssl=1 1024w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/03\/Post-Signature-1.png?resize=300%2C196&amp;ssl=1 300w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/03\/Post-Signature-1.png?resize=768%2C502&amp;ssl=1 768w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/03\/Post-Signature-1.png?resize=1140%2C746&amp;ssl=1 1140w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/03\/Post-Signature-1.png?resize=600%2C393&amp;ssl=1 600w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/03\/Post-Signature-1.png?w=1400&amp;ssl=1 1400w\" sizes=\"(max-width: 405px) 100vw, 405px\" \/><\/figure>\n\n\n\n<!-- Begin Sendinblue Form -->\n<!-- START - We recommend to place the below code in head tag of your website html  -->\n<style>\n  @font-face {\n    font-display: block;\n    font-family: Roboto;\n    src: url(https:\/\/assets.sendinblue.com\/font\/Roboto\/Latin\/normal\/normal\/7529907e9eaf8ebb5220c5f9850e3811.woff2) format(\"woff2\"), url(https:\/\/assets.sendinblue.com\/font\/Roboto\/Latin\/normal\/normal\/25c678feafdc175a70922a116c9be3e7.woff) format(\"woff\")\n  }\n\n  @font-face {\n    font-display: fallback;\n    font-family: Roboto;\n    font-weight: 600;\n    src: url(https:\/\/assets.sendinblue.com\/font\/Roboto\/Latin\/medium\/normal\/6e9caeeafb1f3491be3e32744bc30440.woff2) format(\"woff2\"), url(https:\/\/assets.sendinblue.com\/font\/Roboto\/Latin\/medium\/normal\/71501f0d8d5aa95960f6475d5487d4c2.woff) format(\"woff\")\n  }\n\n  @font-face {\n    font-display: fallback;\n    font-family: Roboto;\n    font-weight: 700;\n    src: url(https:\/\/assets.sendinblue.com\/font\/Roboto\/Latin\/bold\/normal\/3ef7cf158f310cf752d5ad08cd0e7e60.woff2) format(\"woff2\"), url(https:\/\/assets.sendinblue.com\/font\/Roboto\/Latin\/bold\/normal\/ece3a1d82f18b60bcce0211725c476aa.woff) format(\"woff\")\n  }\n\n  #sib-container input:-ms-input-placeholder {\n    text-align: left;\n    font-family: \"Helvetica\", sans-serif;\n    color: #c0ccda;\n  }\n\n  #sib-container input::placeholder {\n    text-align: left;\n    font-family: \"Helvetica\", sans-serif;\n    color: #c0ccda;\n  }\n\n  #sib-container textarea::placeholder {\n    text-align: left;\n    font-family: \"Helvetica\", sans-serif;\n    color: #c0ccda;\n  }\n<\/style>\n<link rel=\"stylesheet\" href=\"https:\/\/sibforms.com\/forms\/end-form\/build\/sib-styles.css\">\n<!--  END - We recommend to place the above code in head tag of your website html -->\n\n<!-- START - We recommend to place the below code where you want the form in your website html  -->\n<div class=\"sib-form\" style=\"text-align: center;\n         background-color: #ffffff;                                 \">\n  <div id=\"sib-form-container\" class=\"sib-form-container\">\n    <div id=\"error-message\" class=\"sib-form-message-panel\" style=\"font-size:16px; text-align:left; font-family:&quot;Helvetica&quot;, sans-serif; color:#661d1d; background-color:#ffeded; border-radius:3px; border-color:#ff4949;max-width:540px;\">\n      <div class=\"sib-form-message-panel__text sib-form-message-panel__text--center\">\n        <svg viewBox=\"0 0 512 512\" class=\"sib-icon sib-notification__icon\">\n          <path d=\"M256 40c118.621 0 216 96.075 216 216 0 119.291-96.61 216-216 216-119.244 0-216-96.562-216-216 0-119.203 96.602-216 216-216m0-32C119.043 8 8 119.083 8 256c0 136.997 111.043 248 248 248s248-111.003 248-248C504 119.083 392.957 8 256 8zm-11.49 120h22.979c6.823 0 12.274 5.682 11.99 12.5l-7 168c-.268 6.428-5.556 11.5-11.99 11.5h-8.979c-6.433 0-11.722-5.073-11.99-11.5l-7-168c-.283-6.818 5.167-12.5 11.99-12.5zM256 340c-15.464 0-28 12.536-28 28s12.536 28 28 28 28-12.536 28-28-12.536-28-28-28z\"><\/path>\n        <\/svg>\n        <span class=\"sib-form-message-panel__inner-text\">\n                          Oops, that didn&#8217;t work. Please try again.\n                      <\/span>\n      <\/div>\n    <\/div>\n    <div><\/div>\n    <div id=\"success-message\" class=\"sib-form-message-panel\" style=\"font-size:16px; text-align:left; font-family:&quot;Helvetica&quot;, sans-serif; color:#085229; background-color:#e7faf0; border-radius:3px; border-color:#13ce66;max-width:540px;\">\n      <div class=\"sib-form-message-panel__text sib-form-message-panel__text--center\">\n        <svg viewBox=\"0 0 512 512\" class=\"sib-icon sib-notification__icon\">\n          <path d=\"M256 8C119.033 8 8 119.033 8 256s111.033 248 248 248 248-111.033 248-248S392.967 8 256 8zm0 464c-118.664 0-216-96.055-216-216 0-118.663 96.055-216 216-216 118.664 0 216 96.055 216 216 0 118.663-96.055 216-216 216zm141.63-274.961L217.15 376.071c-4.705 4.667-12.303 4.637-16.97-.068l-85.878-86.572c-4.667-4.705-4.637-12.303.068-16.97l8.52-8.451c4.705-4.667 12.303-4.637 16.97.068l68.976 69.533 163.441-162.13c4.705-4.667 12.303-4.637 16.97.068l8.451 8.52c4.668 4.705 4.637 12.303-.068 16.97z\"><\/path>\n        <\/svg>\n        <span class=\"sib-form-message-panel__inner-text\">\n                          Your meal plan is on it&#8217;s way!\n                      <\/span>\n      <\/div>\n    <\/div>\n    <div><\/div>\n    <div id=\"sib-container\" class=\"sib-container--large sib-container--vertical\" style=\"text-align:center; background-color:rgba(255,255,255,1); max-width:540px; border-radius:3px; border-width:1px; border-color:#ffffff; border-style:solid;\">\n      <form id=\"sib-form\" method=\"POST\" action=\"https:\/\/ba7e3d3d.sibforms.com\/serve\/MUIEAN134JKwR4siHjVv06kPb7GRK2hFzFDVnrF6SYg_fpthgn_EYDrC5tG-ioiXOSdxq9AwwElNEUcg0XkkdudAIZrCsrqOLiRBbHinG1aXBba5hEoRt1Iw_2tfEi4QDLYKsHhV38h8vAiXwjx6s0397P5CyVY2mMXPCbs7ZQVAG6uvEITfonfHqLX0NdHaiFcsrvJW8fBftdZj\" data-type=\"subscription\">\n        <div style=\"padding: 24px 0;\">\n          <div class=\"sib-form-block\" style=\"font-size:30px; text-align:center; font-family:&quot;Helvetica&quot;, sans-serif; color:#3aabb5; background-color:transparent;\">\n            <p>1-Week Low-FODMAP Meal Plan with Recipes and Grocery List!<\/p>\n          <\/div>\n        <\/div>\n        <div style=\"padding: 24px 0;\">\n          <div class=\"sib-form-block sib-image-form-block\" style=\"text-align: center\">\n            <img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/img.mailinblue.com\/4911182\/images\/rnb\/original\/62c97dad88555d35896b8b94.png?w=960&#038;ssl=1\" style=\"width: 350px;height: 453px;\" alt=\"\" title=\"\">\n          <\/div>\n        <\/div>\n        <div style=\"padding: 24px 0;\">\n          <div class=\"sib-input sib-form-block\">\n            <div class=\"form__entry entry_block\">\n              <div class=\"form__label-row \">\n                <label class=\"entry__label\" style=\"font-weight: 700; 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color:#3aabb5; background-color:transparent;\">\n            <p><br><\/p>\n            <p>IBS makes eating confusing and frustrating.<\/p>\n          <\/div>\n        <\/div>\n        <div style=\"padding: 24px 0;\">\n          <div class=\"sib-form-block\" style=\"font-size:20px; text-align:center; font-family:&quot;Helvetica&quot;, sans-serif; color:#737373; background-color:transparent;\">\n            <div class=\"sib-text-form-block\">\n              <p>It can seem like the healthier you eat, the worse your gut symptoms get! This can cause you to spend more time in the bathroom, and less time in your life.<\/p>\n              <p><br><\/p>\n            <\/div>\n          <\/div>\n        <\/div>\n        <div style=\"padding: 24px 0;\">\n          <div class=\"sib-form-block\" style=\"font-size:32px; text-align:center; font-family:&quot;Helvetica&quot;, sans-serif; color:#47c6cf; background-color:transparent;\">\n            <p>Imagine&#8230;<\/p>\n          <\/div>\n        <\/div>\n        <div style=\"padding: 24px 0;\">\n          <div class=\"sib-form-block\" style=\"font-size:20px; text-align:center; font-family:&quot;Helvetica&quot;, sans-serif; color:#737373; background-color:transparent;\">\n            <div class=\"sib-text-form-block\">\n              <p>Taking control of bloating, gas, diarrhea and\/or constipation!<\/p>\n              <p><br><\/p>\n              <p>Ditching your fear of eating food!<\/p>\n              <p><br><\/p>\n              <p>Saying YES to events (and sticking to it)!<\/p>\n              <p><br><\/p>\n              <p>No more sick days!<\/p>\n              <p><br><\/p>\n            <\/div>\n          <\/div>\n        <\/div>\n        <div style=\"padding: 24px 0;\">\n          <div class=\"sib-form-block\" style=\"font-size:32px; text-align:center; font-weight:700; font-family:&quot;Helvetica&quot;, sans-serif; color:#3aabb5; background-color:transparent;\">\n            <p>Freedom from gut issues?<\/p>\n          <\/div>\n        <\/div>\n        <div style=\"padding: 24px 0;\">\n          <div class=\"sib-form-block\" style=\"font-size:32px; text-align:center; font-family:&quot;Helvetica&quot;, sans-serif; color:#3aabb5; background-color:transparent;\">\n            <p>It was possible for me and it&#8217;s possible for you, too!<\/p>\n          <\/div>\n        <\/div>\n        <div style=\"padding: 24px 0;\">\n          <div class=\"sib-form-block sib-image-form-block\" style=\"text-align: center\">\n            <img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/img.mailinblue.com\/4911182\/images\/rnb\/original\/62c9821168c3c60b074c73b4.png?w=960&#038;ssl=1\" style=\"width: 300px;height: 300px;\" alt=\"\" title=\"\">\n          <\/div>\n        <\/div>\n        <div style=\"padding: 24px 0;\">\n          <div class=\"sib-form-block\" style=\"font-size:20px; text-align:center; font-family:&quot;Helvetica&quot;, sans-serif; color:#737373; background-color:transparent;\">\n            <div class=\"sib-text-form-block\">\n              <p>The Food Fix Dietitian can help you navigate the low-FODMAP diet with easy meal plans, so that you can feel better!<\/p>\n            <\/div>\n          <\/div>\n        <\/div>\n        <div style=\"padding: 24px 0;\">\n          <div class=\"sib-form-block\" style=\"font-size:32px; text-align:center; font-family:&quot;Helvetica&quot;, sans-serif; color:#47c6cf; background-color:transparent;\">\n            <p>Get back to doing the things you love with the people you care about most.<\/p>\n          <\/div>\n        <\/div>\n\n        <input type=\"text\" name=\"email_address_check\" value=\"\" class=\"input--hidden\">\n        <input type=\"hidden\" name=\"locale\" value=\"en\">\n      <\/form>\n    <\/div>\n  <\/div>\n<\/div>\n<!-- END - We recommend to place the below code where you want the form in your website html  -->\n\n<!-- START - We recommend to place the below code in footer or bottom of your website html  -->\n<script>\n  window.REQUIRED_CODE_ERROR_MESSAGE = 'Please choose a country code';\n  window.LOCALE = 'en';\n  window.EMAIL_INVALID_MESSAGE = window.SMS_INVALID_MESSAGE = \"Oops, that didn't work. 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size-thumbnail wp-post-image\" alt=\"\" style=\"max-width:38px;max-height:38px;\" srcset=\"https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2022\/01\/Almonds-source-of-fibre-for-IBS-The-Food-Fix-RD.png?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2022\/01\/Almonds-source-of-fibre-for-IBS-The-Food-Fix-RD.png?resize=500%2C500&amp;ssl=1 500w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2022\/01\/Almonds-source-of-fibre-for-IBS-The-Food-Fix-RD.png?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2022\/01\/Almonds-source-of-fibre-for-IBS-The-Food-Fix-RD.png?resize=75%2C75&amp;ssl=1 75w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2022\/01\/Almonds-source-of-fibre-for-IBS-The-Food-Fix-RD.png?resize=100%2C100&amp;ssl=1 100w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2022\/01\/Almonds-source-of-fibre-for-IBS-The-Food-Fix-RD.png?zoom=3&amp;resize=150%2C150&amp;ssl=1 450w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/div><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/thefoodfixrd.ca\/home\/how-to-get-enough-fibre-on-the-low-fodmap-diet\/thefoodfixrd\/\">10 Ways to get Enough Fibre on the Low-FODMAP Diet<\/a><\/li>\n<li><div class=\"wp-block-latest-posts__featured-image alignleft\"><img decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/05\/Challenging-the-Low-FODMAP-Diet-Reintroduction.png?resize=150%2C150&amp;ssl=1\" class=\"attachment-thumbnail size-thumbnail wp-post-image\" alt=\"Challenging the Low-FODMAP Diet Reintroduction Phase\" style=\"max-width:38px;max-height:38px;\" srcset=\"https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/05\/Challenging-the-Low-FODMAP-Diet-Reintroduction.png?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/05\/Challenging-the-Low-FODMAP-Diet-Reintroduction.png?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/05\/Challenging-the-Low-FODMAP-Diet-Reintroduction.png?resize=75%2C75&amp;ssl=1 75w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/05\/Challenging-the-Low-FODMAP-Diet-Reintroduction.png?resize=500%2C500&amp;ssl=1 500w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/05\/Challenging-the-Low-FODMAP-Diet-Reintroduction.png?resize=100%2C100&amp;ssl=1 100w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/05\/Challenging-the-Low-FODMAP-Diet-Reintroduction.png?zoom=3&amp;resize=150%2C150&amp;ssl=1 450w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/div><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/thefoodfixrd.ca\/home\/challenging-reintroduction\/thefoodfixrd\/\">Challenging FODMAP Reintroduction<\/a><\/li>\n<li><div class=\"wp-block-latest-posts__featured-image alignleft\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/04\/FODMAP-Reintroduction-Phase.png?resize=150%2C150&amp;ssl=1\" class=\"attachment-thumbnail size-thumbnail wp-post-image\" alt=\"FODMAP Reintroduction Phase\" style=\"max-width:38px;max-height:38px;\" srcset=\"https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/04\/FODMAP-Reintroduction-Phase.png?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/04\/FODMAP-Reintroduction-Phase.png?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/04\/FODMAP-Reintroduction-Phase.png?resize=75%2C75&amp;ssl=1 75w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/04\/FODMAP-Reintroduction-Phase.png?resize=500%2C500&amp;ssl=1 500w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/04\/FODMAP-Reintroduction-Phase.png?resize=100%2C100&amp;ssl=1 100w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/04\/FODMAP-Reintroduction-Phase.png?zoom=3&amp;resize=150%2C150&amp;ssl=1 450w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/div><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/thefoodfixrd.ca\/home\/fodmap-reintroduction\/thefoodfixrd\/\">Phase 2: FODMAP Reintroduction<\/a><\/li>\n<li><div class=\"wp-block-latest-posts__featured-image alignleft\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/04\/How-to-do-a-Simplified-Low-FODMAP-Diet-2.png?resize=150%2C150&amp;ssl=1\" class=\"attachment-thumbnail size-thumbnail wp-post-image\" alt=\"How to do a simplified low-FODMAP diet\" style=\"max-width:38px;max-height:38px;\" srcset=\"https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/04\/How-to-do-a-Simplified-Low-FODMAP-Diet-2.png?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/04\/How-to-do-a-Simplified-Low-FODMAP-Diet-2.png?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/04\/How-to-do-a-Simplified-Low-FODMAP-Diet-2.png?resize=75%2C75&amp;ssl=1 75w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/04\/How-to-do-a-Simplified-Low-FODMAP-Diet-2.png?resize=500%2C500&amp;ssl=1 500w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/04\/How-to-do-a-Simplified-Low-FODMAP-Diet-2.png?resize=100%2C100&amp;ssl=1 100w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/04\/How-to-do-a-Simplified-Low-FODMAP-Diet-2.png?zoom=3&amp;resize=150%2C150&amp;ssl=1 450w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/div><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/thefoodfixrd.ca\/home\/simplified-low-fodmap-diet\/thefoodfixrd\/\">The Low-FODMAP Diet Made Simple<\/a><\/li>\n<li><div class=\"wp-block-latest-posts__featured-image alignleft\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/04\/FODMAP-Elimination.png?resize=150%2C150&amp;ssl=1\" class=\"attachment-thumbnail size-thumbnail wp-post-image\" alt=\"Phase 1 Low-FODMAP Elimination\" style=\"max-width:38px;max-height:38px;\" srcset=\"https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/04\/FODMAP-Elimination.png?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/04\/FODMAP-Elimination.png?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/04\/FODMAP-Elimination.png?resize=75%2C75&amp;ssl=1 75w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/04\/FODMAP-Elimination.png?resize=500%2C500&amp;ssl=1 500w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/04\/FODMAP-Elimination.png?resize=100%2C100&amp;ssl=1 100w, https:\/\/i0.wp.com\/thefoodfixrd.ca\/wp-content\/uploads\/2021\/04\/FODMAP-Elimination.png?zoom=3&amp;resize=150%2C150&amp;ssl=1 450w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/div><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/thefoodfixrd.ca\/home\/fodmap-elimination\/thefoodfixrd\/\">Phase 1: FODMAP Elimination<\/a><\/li>\n<\/ul>\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Let&#8217;s Jam on the &#8216;Gram!<\/h4>\n\n\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 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d=\"M19,5H5c-1.1,0-2,.9-2,2v10c0,1.1.9,2,2,2h14c1.1,0,2-.9,2-2V7c0-1.1-.9-2-2-2zm.5,12c0,.3-.2.5-.5.5H5c-.3,0-.5-.2-.5-.5V9.8l7.5,5.6,7.5-5.6V17zm0-9.1L12,13.6,4.5,7.9V7c0-.3.2-.5.5-.5h14c.3,0,.5.2.5.5v.9z\"><\/path><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">Mail<\/span><\/a><\/li><\/ul>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ok, so now we know what the 6 FODMAP groups are (hint: fructose, sorbitol, mannitol, fructans, lactose, and GOS), and some low-FODMAP alternatives. Now we are going to make a game plan for executing phase 1 of the low-FODMAP diet. Talk to me about the phases, how many are there? Good catch. The low-FODMAP diet has 3 phases: Phase 1: FODMAP Elimination Takes approximately 2-6 weeks, this is not meant to be long-term Swap high-FODMAP foods and serving sizes for low-FODMAP alternatives If GI symptoms get better while eliminating FODMAPs, we move on to the next phase Phase 2: FODMAP Reintroduction If symptoms responded well to the first phase, we know that likely one or more of the FODMAP groups were causing your symptoms We continue to eat low-FODMAP while reintroducing FODMAP groups one-by-one, picking a food to eat that represents each group You might find you can tolerate a small, medium, or large amount of the representative food, also known as your symptom threshold Phase 3: FODMAP Tailoring Once we find out which FODMAP group(s) contain your unique triggers, and how much of each you tolerate, we create a personalized and long-term diet for you It is also recommended that you repeat the reintroduction phase every so often, as your tolerance to FODMAPs can change over time, especially in different life and hormonal stages of your life How can I plan and prepare for Phase 1? Let&#8217;s do that together. When working with clients, I usually brainstorm a list of their favourite low-FODMAP alternatives from each food group. This ends up being a great grocery list and a good reference to compare to when deciding whether or not your family&#8217;s go-to recipes are low-FODMAP or could be adjusted. If you would like a free printable 1-Week Low-FODMAP Meal Plan, head on down to the bottom of this page and enter your email address, I&#8217;ve done all the hard work for you! The next step is to find recipes that you will enjoy, and plan your meals for the next two weeks. This meal plan can then be repeated twice or three times to complete your initial 2-6 weeks in phase 1. I am always building up the low-FODMAP recipes on the site, but until I have a complete recipe index, see below for some of my favourite evidence-based and trusted recipe sources: Monash FODMAP Recipe Index Fun Without FODMAPs FODMAP Everyday What do I look for on packaged foods? Any foods you don&#8217;t prepare yourself, like processed foods, are definitely the trickiest part of eliminating FODMAPs because it is hard to know what is in them. See below for what to look for on the ingredients list for packaged foods and avoid eating these products when possible. Fructose: Fructose High Fructose Corn Syrup (HFCS) Honey Fruit juice Fruit juice concentrate Agave syrup Fruit sugar Dried fruit Polyols: Sorbitol Mannitol Xylitol Isomalt Erythritol Fructans: Garlic, including: garlic salt, garlic powder, dried garlic pieces Onion, including: onion salt, onion powder, dried onion pieces Wheat Rye Inulin* Fructan Fructooligosaccharides (FOS) Chicory, including: chicory root powder, chicory root extract Inulin is a prebiotic dietary fibre found in plants. When used in commercial products, it is mainly sourced from chicory root and very high in FODMAPs. Often it is used in processed foods like granola, granola bars, snacks, and desserts to help the ingredients stick together. It is best to avoid packaged foods containing inulin during the elimination and reintroduction phases as there is now low or &#8220;green&#8221; serve. Using the Monash FODMAP App The Monash FODMAP app is a great resource to help you during FODMAP elimination, reintroduction, and beyond. Monash University is the research hub for all things FODMAPs and is consistently testing the FODMAP composition of different foods from around the world. The FODMAP food guide in the app rates foods based on a traffic light system from low or &#8220;green&#8221; serves and moderate &#8220;yellow&#8221; serves, to high FODMAP &#8220;red&#8221; serves, and gives the measurements or weights of each category for every food. This is super helpful in many situations, especially when deciding what to eat in a restaurant or at an event, or planning meals and snacks for the week. The Monash FODMAP recipe index is also available on the app, along with a list of low-FODMAP certified food products and brands. Stay tuned for some helpful guides on low-FODMAP meal planning, eating out, and grocery shopping, coming soon! Let&#8217;s Jam on the &#8216;Gram! Stay in Touch!<\/p>\n","protected":false},"author":1,"featured_media":659,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","om_disable_all_campaigns":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_wp_convertkit_post_meta":{"form":"0","landing_page":"","tag":"0"},"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[80],"tags":[167,168,143,171,150,126,182,174,173,169,175,158,159,160,172,164,73,78,61,63,155,161,110,183,199,157,62,184,185,147,154,77,193,163,166,65,145,152,156,177,176,165,141,148,179,178,142,149,181,180,198,146,153,144,151],"class_list":["post-658","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-what-are-fodmaps","tag-dietician-for-ibs","tag-dietician-ibs","tag-dietician-in-saskatchewan","tag-dietitian-ibs-specialist","tag-dietitian-in-saskatchewan","tag-do-i-have-ibs","tag-do-i-have-irritable-bowel-syndrome","tag-fodmap-certified-dietician","tag-fodmap-certified-dietitian","tag-fodmap-diet-dietitian","tag-fodmap-dietician","tag-fodmap-dietician-near-me","tag-fodmap-dietitian","tag-fodmap-dietitian-near-me","tag-fodmap-dietitian-online","tag-fodmap-nutritionist","tag-fodmaps","tag-fructose","tag-ibs","tag-ibs-diet","tag-ibs-dietician","tag-ibs-dietician-near-me","tag-ibs-dietitian","tag-ibs-foods-to-avoid","tag-ibs-journal","tag-ibs-nutritionist","tag-irritable-bowel-syndrome","tag-irritable-bowel-syndrome-diet","tag-irritable-bowel-syndrome-foods-to-avoid","tag-kindersley-dietician","tag-kindersley-dietitian","tag-lactose","tag-lactose-intolerance","tag-low-fodmap-dietitian","tag-low-fodmap-dietitian-near-me","tag-low-fodmap","tag-melfort-dietician","tag-melfort-dietitian","tag-monash-fodmap","tag-monash-fodmap-dietician","tag-monash-fodmap-dietitian","tag-nutritionist-specializing-in-ibs","tag-regina-dietician","tag-regina-dietitian","tag-sask-dieticians","tag-sask-dietitians","tag-saskatoon-dietician","tag-saskatoon-dietitian","tag-signs-of-ibs","tag-signs-of-irritable-bowel-syndrome","tag-symptom-journal","tag-watrous-dietician","tag-watrous-dietitian","tag-weyburn-dietician","tag-weyburn-dietitian"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Phase 1: FODMAP Elimination - The Food Fix Nutrition Consulting<\/title>\n<meta name=\"description\" content=\"The first step to uncovering your specific food triggers! 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