FODMAP Diet – Reintroduction Week 2

This was my second reintroduction week on the FODMAP diet. Week 1 went fairly well, and it seems as if everything I’ve introduced so far is fine. I may switch to monthly updates or a big go/no-go list of foods in a few months, because this phase is going to take awhile. Like, could take 9 months awhile, and I don’t want to bore you all with the details.

The procedure for reintroduction is to eat a little of a food from the high FODMAP list, pay attention to what my mind and body is telling me for 2 days, record any and all reactions, and either re-test the same thing on day 3 or go for something different. I’m starting with foods that I’m fairly certain are on the ‘go’ list, and working my way up to foods I suspect I have a reaction to or have had reactions to in the past – and crossing my fingers that whatever form of inflammation or whatever it was that was going on in my gut when I started this journey stays as calmed down as it is now when I go for the biggies (to me) like garlic, onions and brassicas.

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Reintroduction Week 1
An explanation

Proposed Meal Plan


  • The doc’s smoothie blend


  • Grapefruit salsa salmon
  • Rice noodles and veggies salad


  • Popcorn, my love

Actual Meal Plan


  • Doctor shakes


  • Salmon with leftover poke bits
  • Salmon with roasted potatoes and grapefruit salsa
  • A bunless burger & sweet potato fries out
  • Popcorn because #adulting
  • Sushi
  • Scrounged and cobbled together noodly bowls with rice noodles and leftovers
  • Smoothie bowl out
  • Yaki udon out
  • Travel day food – alcohol, mixed nuts, some chicken, a bite of squid, and a bite of olive maybe pasta something – avoided the onboard snacks.


  • Popcorn
Monday: Grapefruit salsa salmon and leftover poke bits with another salmon filet
Tuesday: A late lunch of bunless burger & sweet potato fries while out and dying of starvation and then an adulting win for dinner – half a bag of popcorn with a little garlic oil, furikake and salt
Wednesday: Yaki soba out. Challenge food(s) – wheat, mushrooms
Thursday: Quick sushi grabbed on the way home from yoga and a leftover bowl
Friday: Smoothie bowl and lots of leftovers
Saturday: More leftovers and a travel day. Kinda challenge folded more than a Tablespoon each cashews and almonds – but my stomach was already a bit iffy, so I’m going to retest these on a non-travel day

What did I learn this week?

Mushrooms and wheat are in! Not sure on a bowl of cashews & almonds, because I think travel always makes me bloated and burpy – so I’m counting that as not a real challenge.

Smoothie bowls are also fine – I think all the ingredients were either FODMAP-friendly or I’ve already tested, but quantity was key here regarding fructose.

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