Free tracker
Low-FODMAP reintroduction tracker
The strict part of the low-FODMAP diet is meant to last a few weeks. The part that gives you your diet back is reintroduction: one group at a time, three rising doses over three days, a few quiet days in between. This tracker lays out the days, keeps your scores, and gives you a list of what you tolerate to take to your dietitian.
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How the method works
Start only when the low-FODMAP phase (usually 2 to 6 weeks) has clearly helped. Then test one FODMAP group at a time while everything else stays low: a small amount of a test food on day one, a medium amount on day two, a large one on day three. If symptoms flare, stop that test, go back to low-FODMAP until you feel normal again (usually 2 to 3 days), and move on. The amount before the flare is the amount you handle. If all three days go well, that group is back in your diet, and you still keep it low while you test the next one so the results don't blur.
Fructans are tested as wheat, garlic and onion separately because many people react to one and not the others. The test foods and amounts here are typical ones dietitians use; they are not an official list. The Monash University FODMAP app has lab-tested serving sizes for thousands of foods, and your dietitian may choose different foods to suit what you eat.
A reaction is not an allergy and not forever. Gut sensitivity changes with stress, sleep, periods and illness, so a group that failed once is worth testing again after a few months.
General information, not medical advice. IBS should be diagnosed by a doctor, after coeliac disease has been ruled out. See a doctor promptly for blood in the stool, weight loss you can't explain, fever, symptoms that wake you at night, or new symptoms after 50. Children, pregnant women and anyone with a history of eating disorders should do this only with a dietitian.