- Re-challenging or reintroducing FODMAPs
is not always straightforward,
but it's super important if you follow a low FODMAP diet
or you plan to do so.
Now, the problem is that a lot of people have difficulty
doing this re-challenge or reintroduction phase,
whether they're using resources that are now outdated
or they seem to react to every single thing that they test.
So in this quick video,
I wanna look at the main culprits that you need to consider
if you've been having a difficult time with this
or if you're planning to do it soon.
But before I continue, I should introduce myself.
My name is Joe Leech.
I am a dietitian.
My website is dietvsdisease.org.
I have a lot of information on there about the FODMAP diet.
If you wanna learn more, you can visit it after this video.
Okay, so let's get into the main reasons
someone might not get results
during the FODMAP reintroduction phase.
Now, the first one I prepared earlier,
eating other triggers.
So eating other trigger foods.
So you need to be thinking about more than just FODMAPs.
What else gives you digestive symptoms?
'Cause it's not only FODMAPs for a lot of people.
Things to particularly think about is caffeine.
Now, for me, that is definitely a doozy.
That is a big one.
Fat, particularly greasy food,
so thinking like French fries, burgers,
pizzas, things like that.
Spicy food.
That's an obvious one.
So you also wanna keep these to a minimum
or to what you know you tolerate.
If you're following a low FODMAP diet
but then for some reason you go out
and have a really spicy Mexican meal
or Thai food or something,
even if the ingredients were low FODMAP,
if it has a lot of chili,
it might give you digestive issues.
It just complicates the process.
So we just want things to be as straightforward as normal,
especially because you are re-challenging a FODMAP,
so we do wanna test if that's giving you symptoms.
We don't want to confuse and confound the results
with other variables.
And lastly, another quick one, duh, alcohol.
Does that still fit on the screen?
So, yeah, keep those to a minimum.
Okay, now number two is testing high amounts
of re-challenged FODMAPs.
So of course the idea is that you have a small amount
of a particular food that we know has one single FODMAP,
and then you increase it to determine your tolerance, yeah?
Now, some people are starting with too high an amount
because they're following the traditional plan
that they see online,
whereas some people are super sensitive
and they need to start with a lower amount.
For example, if we test fructose,
typically recommend one teaspoon of honey.
For some people, that starting amount could be too high,
'cause they might tolerate a little amount,
but this is still too much.
Or they just need to ease into it a bit slower.
They're just very hypersensitive.
They would identify as having a very hypersensitive gut.
And in this instance I would recommend following a plan
that's for super sensitive people,
so I tell people to have 1/4 teaspoon of honey first
and then progress on.
So the next day, then you could have 1/2,
then you could have maybe 2/3 or one teaspoon.
Just something to think about,
to make sure you're starting with a small amount
and only increasing from there.
And you also need to remember if the recommended food amount
is not something you would ever eat,
for example, one whole onion or even 1/2 an onion,
if you'd never eat that, then that's okay.
You don't need to force that and test for something
that you would never eat in that quantity.
And number three is not remaining on a low FODMAP diet,
and that's pretty self-explanatory.
You've followed a low FODMAP diet
during the elimination phase.
When you're re-challenging foods,
you still have to stay on a low FODMAP diet.
And you reintroduce one high FODMAP food at a time,
and that helps us determine whether that food
and that FODMAP is a problem for you or not.
So this must remain the same.
You need to have a consistent baseline.
So you're following a low FODMAP diet
and you're also making sure these other trigger foods are
as per usual that you know that you tolerate.
None of these should vary either.
Okay, so I'm just gonna rub these off, da-na,
so we can fit everything.
Okay, we got a fresh board.
Number four is choosing inappropriate foods.
So when you re-challenge a FODMAP group,
you wanna make sure you use a food
that contains only that one FODMAP
or only one main FODMAP.
So for example, if we're gonna test honey
like I said before, we'd use honey or mango,
because they're really high in fructose.
If you use pear, it wouldn't be a good choice,
because pear is high in fructose,
but it also has polyols, which are another type of FODMAP.
So that would not be a good thing to test,
'cause you wouldn't be quite sure
which thing you were reacting to.
So keep that in mind.
You wanna make sure that you're choosing the correct foods
for each re-challenge that you do.
Now, is this all making sense so far?
If it is, can you just leave a yes in the comments,
or you can like the video.
It lets me know that this type
of video is actually useful for people.
And of course if you have any questions,
you can leave them in the comments of the video
and I will try to get to those.
Okay, and number five
is unintentionally changing your routine.
Basically, stress is a major, major factor
for digestive issue.
Food is a big piece of the puzzle,
and that's what I'm all about.
That's what we're talking about.
But stress and change are other important factors
that you must consider as well.
So is this a good time for you to be re-challenging foods?
That's the first question you have to ask.
You don't wanna be changing too many things
in your lifestyle or be under stress.
You also don't wanna be eating usually large meals.
You don't wanna be drinking lots of alcohol,
drinking lots of coffee,
just changing things up from normal.
It kinda overlaps with the first point I made
about making sure that you don't have too many
of the other trigger foods.
If you smoke, you don't wanna be smoking a lot.
Basically, if your life right now is a little bit different
than it usually is,
it might not be the best time to re-challenge.
You might wanna just wait that out or see that through
before you start this phase.
And the last point in this video, number six,
medical conditions or additional intolerances.
So if you're sure you've been doing everything right
and you've been following everything to a T,
then we need to consider that it mightn't be
just a FODMAP intolerance or a FODMAP intolerance at all.
So things you would want to see your doctor
and talk about is a food chemical intolerance.
For example, salicylates is quite a common one.
There is celiac disease.
I mean, you should have really been tested
for celiac disease before you were diagnosed,
if you were diagnosed with anything,
but before you're diagnosed with IBS, for example.
You definitely need to test for celiac disease.
We also wanna consider IBD or inflammatory bowel disease,
and that's super unlikely,
super unlikely, but I just wanna sort of tick all the boxes.
These are things that you have to consider.
Okay, so to recap,
number one, which is not here anymore,
was people are eating their other digestive triggers
that they shouldn't.
Number two was that they're re-challenging with quantities
that are too high for what they should be,
or they're increasing their quantities too fast.
Number three was they don't remain on a low FODMAP diet
throughout the reintroduction phase,
and they of course definitely should.
Number four is choosing inappropriate foods
to re-challenge with,
so foods that have multiple main FODMAPs, not just one.
Number five, unintentionally changing your routine,
whether they go out for some drinks
and have a lot of alcohol during that phrase
or whether they're going through a stressful time
or a big change in their life,
then it's probably not a good idea.
And number six is having other medical conditions
or additional intolerances.
These need to be considered as well
if you've been doing everything correct for sure
and you're still not having any results.
If you're just about ready
to start the reintroduction phase
or you're looking for some additional assistance
from knowledgeable dietitians
without actually having to leave your house,
then I invite you to check out
my FODMAP reintroduction quick start program.
Now, this is an online program.
Basically, we walk you through
how to do the low FODMAP reintroduction phase,
and you get direct access to myself and other dietitians
to help you along the way.
So if that's you, click the link below to learn more.
And lastly, if you found this video useful
or you know someone who might,
please tag then in the comments,
and of course you can share the video if you'd like.
That would be much appreciated.
Thank you for spending time with me here,
and I hope to speak with you soon.