The combo of sugar + gluten/non-gluten grains/dairy tends to be what causes symptoms like brain fog, mood swings, low energy and bloating and can awaken your Sugar Dragon, so most skip the “just sugar” and start with either alcohol or legumes. However, most people find sugar alone isn’t the issue (if that were the case, you’d crave sugar packets). If you really want to reintroduce sugar by itself, start there.If the only thing you really want is a combination of food groups (sugar + gluten, or sugar +dairy), just know that it may be hard to tease apart the effect of the sugar from everything else. Keep reintroduced foods low in added sugar-ideally avoid sweet treats like cake, brownies, ice cream, or gluten-free cookies.(A splash of milk in your coffee won’t allow you to see the impact of dairy on your system.) Ideally, you’ll reintroduce enough of each food group to test the effects.Below, we provide a sample schedule for each, but here’s the gist:
The Whole30 outlined two different sample reintroduction schedules: Fast Track and Slow Roll. (This also gives you a touchpoint in case reintroducing cheese,īread, or sugar sends your cravings into overdrive.) Reintroduction Guidelines Symptoms brought on by reintroduction to settle down before you bring in If, on Day 31, you run right out and eat pizza, ice cream, and beer, how will you know what food caused the bloating, lethargy, poor sleep, and breakouts? (You won’t.)īy-the-book for two days between each reintroduction food group, to allow any You’re excited for reintroduction and ready to take it slow. Hopefully by Day 30 you’re feeling nourished and empowered by your Whole30 experience. Think of it like a scientific experiment, where you’re looking to systematically evaluate just one factor at a time to see how it impacts you. Reintroduction should take between 10 and 30 days and is not to be rushed! Food groups must be reintroduced one at a time, while keeping the rest of your diet Whole30-compatible. Now comes the fun part–bringing back some of the foods and drinks you’ve missed! Just remember, to make the most of your Whole30 learnings and set yourself up for success in your Food Freedom, remain just as committed to the second half of your Whole30 as you were the first 30 days. Timelineĭay 30, we want you to feel empowered by and confident in your Whole30 journey.
This will give you critical information you need to create the perfect diet for you in your Food Freedom. You’ll be able to compare how you felt without these foods to how you feel when you reintroduce them. In this next phase of your Whole30, you’ll reintroduce the delicious foods you’ve been missing, paying attention to their impact on your health, habits, and relationship with food.Reintroducing food groups carefully and systematically one at a time will help you learn how each affects your energy, sleep, mood, cravings, digestion, allergies, or migraines. (Translation: DON’T SKIP IT, or you’ll lose half of the benefits the program has to offer!) Reintroduction is mission-critical to your Whole30 experience.
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