Test one FODMAP group at a time and keep the rest of your diet low-FODMAP so the result is readable. This phase usually takes 8–12 weeks because you need clean gaps between challenges.
How to run a challenge
- 1Pick a group — milk sugar is a common first one.
- 2Choose a simple challenge food that contains that group and little else.
- 3Use the challenge flow in Insights: day 1 small dose, day 2 medium, day 3 larger.
- 4Return to baseline for a few days before the next group.
How to record the reaction
- Log symptoms with time and severity during and after the dose days.
- Fill the daily check-in — sleep, stress, alcohol, cycle day all cloud results.
- Set the outcome when you're done: went fine, reacted, or too messy to tell.
| Result | Roughly means |
|---|---|
| Went fine | No meaningful extra symptoms at the doses you tried |
| Reacted | A clear, repeatable jump in symptoms tied to the challenge |
| Too messy to tell | You were ill, stressed, stacking other foods, or the timing was off — retest later |