Knowledge Base

Diet Reintroduction Handout

This guide explains when and how to safely reintroduce foods after an elimination diet. Going slow and staying organized helps you clearly identify which foods work best for your body.

• Wait until you have been stable for at least 1 full week (no continued weekly improvement).
  
• If you are still improving on your elimination diet, do not reintroduce foods yet.
  
• Try to be stable on any new supplements or GI-clearing herbs for 1–2 weeks before reintroducing foods.
  
• Only reintroduce one food at a time.
  

• Each food is typically tested over 2–3 days (longer if you are sensitive).
  
• Day 1: Start with a very small amount (one bite or teaspoon).
  
• Day 2–3: If no symptoms occur, gradually increase the portion.
  
• Do not combine multiple new foods during this time.
  

Reintroduction usually begins after at least 4 weeks on an elimination diet and once symptoms have plateaued.

• Digestive symptoms (bloating, gas, reflux, stool changes)
  
• Joint pain, fatigue, brain fog
  
• Mood changes or sleep disruption
  
• Skin reactions
  

Important notes:

• Some reactions can be delayed by 24–72 hours, which is why spacing foods out matters.
  
• Reactions don’t have to be digestive — fatigue, joint pain, mood, or sleep changes still count.
  

If symptoms return, remove the food and wait before retrying it later.

1. Eggs

• Start with runny yolks only (poached, sunny-side up, or over-easy).
  
• If tolerated, try the full egg next.
  

2. Dairy (in this order)

• Ghee (least reactive)
  
• Grass-fed butter
  
• Raw yogurt (with Dr. J’s guidance)
  
• Raw cheese (with Dr. J’s guidance)
  
• Raw milk (with Dr. J’s guidance)
  

Ghee and butter are often easier to tolerate due to very low lactose and casein.

3. Nuts and Seeds

• Reintroduce one type at a time.
  
• Soaked nuts and seeds may be easier to digest.
  

4. Nightshades

• Examples: tomato, potato, eggplant, peppers, paprika, chili powder.
  
• These may affect joints, skin, or digestion in some people.
  

FODMAP foods should be reintroduced after completing AIP food reintroductions.

Use your own favorite moderate and high FODMAP foods from the color-coded handout below. The foods listed here are examples only and are intended to be Paleo-friendly options.

If a food listed below is not something you normally eat, you do not need to add it back in.

Start with MODERATE FODMAP foods first (orange section on the FODMAP handout). Example options (Paleo-friendly):

• Avocado (small portion)
  
• Sweet potato (moderate portion)
  
• Broccoli (moderate portion)
  
• Cauliflower (moderate portion)
  
• Apples
  
• Cherries
  

Once moderate foods are tolerated, you may move on to HIGH FODMAP foods (red section on the FODMAP handout). Example options (Paleo-friendly):

• Garlic
  
• Onion
  
• Asparagus
  
• Mushrooms
  
• Cauliflower (larger portion)
  

Important notes:

• As long as digestive symptoms are mild and tolerable, the food can usually stay in.
  
• Be mindful of your total FODMAP load. Adding multiple new moderate or high FODMAP foods at once can increase symptoms.
  
• Space new FODMAP foods out and increase slowly.
  
• This is not about perfection — it’s about learning what works best for your body.
  

👉 Click here to view Dr. J’s color-coded FODMAP Handout

• Make sure all of your digestive support supplements are dialed in. 
• Only reintroduce foods when symptoms are stable.
  
• Space new foods 2–3 days apart.
  
• Start small and increase slowly.
  
• Watch for delayed reactions.
  
• Keep a simple food and symptom journal.