The question I’m most frequently asked about the low FODMAP diet is when you can start eating your favorite food(s) that you’ve stopped eating in the elimination phase. Unfortunately, there isn’t a simple answer for that—and in some cases, the answer isn’t one you want to hear.
For many people, in a few weeks to a month, their gut issues have subsided and they are ready to start reintroducing FODMAPs one-by-one. In other cases, such as my partner, it takes a lot longer than that before the IBS issues had gotten to a livable level.
And there are some foods that are always going to trigger your IBS symptoms—which is why the low FODMAP diet process works! It helps you figure out which foods are on your personal “do not eat” list. For me, while I can tolerate a small amount of onions and garlic in food when eating out, I know that’s only because we’ve stopped eating them in our day-to-day meals. I can thank a guacamole side that was full of onions for that reminder…
As we swing into summer, there is so much delicious low FODMAP produce coming into season. Right now, I’m enjoying strawberries and blueberries over yogurt with gluten-free granola for breakfast. And I’m already thinking about what stone fruit I’ll look to reintroduce later in the summer since peaches and nectarines have been fine for me for the past few years. What is the first thing you’re planning to try to reintroduce?
THIS WEEK’S LOW FODMAP RECIPES
- Hot summer days call for thirst-quenching iced teas and tisanes to keep hydrated. Check out this round-up of 12 low FODMAP iced teas and lattes from FODMAP Everyday to get inspired.
- Once you’ve whipped up a batch of iced tea, spend a few minutes to put my low FODMAP raspberry and white chocolate scones into the oven. They make a perfect breakfast on-the-go or afternoon snack.
- Next time you see a flat of strawberries at your local farmers market, try out this low FODMAP strawberry sorbet recipe from FODMAP Friendly.
- Hot weather makes me crave lighter dinners, like these chicken shawarma lettuce wraps from Karlijn’s Kitchen.
- I love potato salad any time of the year, but it’s especially refreshing as a side dish for just about anything you cook on the grill. Check out this low FODMAP lemon dill potato salad recipe.
GET YOUR LOW FODMAP GRILL ON!
Clean off the grill and restock your pantry with marinades, rubs, and all the other summer pantry staples. Check out my Amazon store for a ton of delicious gluten-free and low FODMAP ingredients for the above recipes, and support Erika’s Gluten-free Kitchen at the same time!
What I’ve done, is just try a food one at a time, a little at a time, to see my reaction to it, I keep a journal, on all the foods I re-incorporate again, works for me, if it’s ok, I’ll try again, if I have a reaction, I’ll wait a while, before I eat it again.