Low FODMAP Sample Reintroduction Chart

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‍Tips for lactose products for those without severe symptoms:

1. Choose foods you normally eat (e.g. ½ cup cottage cheese)
2. If your usual amount does cause mild symptoms, try eating a little bit less to see how your gut responds (e.g. ¼ cup cottage cheese)
3. If you notice a difference in reduction of symptoms, you may be able to tolerate small quantities of the food

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‍Tips for wheat products for those without severe symptoms:

1. Choose foods you normally eat.
2. If your usual amount does cause mild symptoms, try eating a little bit less to see how your gut responds (e.g. ¼ cup cottage cheese)
3. If you notice a difference in reduction of symptoms, you may be able to tolerate small quantities of the food
4. Consider also trying sprouted grain bread (pre-prepared for digestion via the sprouting process) if your usual wheat bread causes mild symptoms
5. If you notice a difference in reduction of symptoms, you may be able to tolerate sprouted grains

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‍Tips for Beans & Legumes for those without severe symptoms:

1. Choose foods you normally eat
2. If your usual amount does cause mild symptoms, try eating a little bit less to see how your gut responds (e.g. ¼ cup cottage cheese)
3. If you notice a difference in reduction of symptoms, you may be able to tolerate small quantities of the food
4. Consider trying rinsing your beans prior to eating them, no matter if they are canned or cooked from dry
5. Sprouting your beans (soaking them in water overnight in the refrigerator in a sealed container) may also be more easily digested

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