Congratulations on completing this round of Whole30! Maybe it was your very first round, or maybe it was your tenth! Either way, it’s Day 31 and you’re ready to dive head first into a pizza and wash it down with an ice cold beer. I’m here to tell you that while you CAN choose to indulge in that way, you likely will regret it. I’m sharing this easy to follow, easy to implement Whole30 Reintroduction Guide to save you from that regret, and tummy ache!
First, I loosely follow the 10-day reintroduction plan, with a few extra days for alcohol. *Note that each of these do not HAVE to be reintroduced. If you simply want to live a grain free life, absolutely, go for it! The 10-day reintroduction is for those who want to evaluate any intolerance one might have to certain food groups, while not overstimulating the body.*
Just like introducing new foods to your baby, we’re going to reintroduce our bodies to one food group at a time WHILE KEEPING THE REST OF OUR DIET COMPLIANT. That means that even if you introduce legumes on day 3, do not keep eating them when you introduce non-gluten grains. This is to ensure, that in the event of a reaction, you can identify exactly caused the reaction with certainty.
Day 1: Alcohol
Awww, YEA! If these 30 days have felt especially trying regarding alcohol, I’m about to make your day. Go ahead and pop one open, unscrew that cork, and enjoy. Beware, though: your tolerance can absolutely plummet in 30 short days. I start with one glass of red wine and then evaluate how I’m feeling. Hangovers are also killer, so take it easy.
Days 2-3: Monitor Effects
Do you feel ABSOLUTELY terrible? If so, you might consider whether you simply overindulged or if you are having a true reaction to alcohol. Return to a compliant way of life for the next 2 days. See you how feel after those two days. If you believe you might have overindulged, try one glass of wine or one beer on the night of Day 3, and see how you feel on Day 4.
Day 4: Legumes
If you want to reintroduce legumes into your life, try them out today. You don’t need to have legumes at every meal, but add them in as you see fit throughout the day. enjoy peanut with a banana in the morning, and consider adding beans at lunch and/or dinner.
Days 5-6: Monitor Effects
Return to a compliant diet for Days 5&6 and see how you feel. After seeing the effects of legumes on you, you will know how often to reincorporate them into your life – if you add them back at all.
Day 7: Dairy
Now is the time to bring in my favorite – cheese! Add in cheese wherever you desire today.
Days 8-9: Monitor Effects
Return to a compliant diet for Days 8&9 and see how you feel. After seeing the effects of dairy on you, you will know how often to reincorporate it into your life – if you add them back at all.
Day 10: Non-gluten grains
Add in non-gluten grains over the course of your day. Some of my favorite non-gluten grains include corn tortilla chips and wild rice!
Days 11 & 12: Monitor Effects
Return to a compliant diet for Days 11&12 and see how you feel. After seeing the effects of non-gluten grains on you, you will know how often to reincorporate it into your life – if you add them back at all.
Day 13: Gluten-containing grains
If you choose to do so, go ahead and add back in gluten-containing grains today. You can choose
Days 14 & 15: Monitor Effects
The great thing about a reintroduction from Whole30, is that unlike the program itself, you have a lot of room for flexibility. You can take it as slow as you want – even choosing to never reincorporate certain foods groups into your diet. Got questions?! You can find me on Facebook The Hungry Mommy, Instagram @that_paleo_mom, and Pinterest The Hungry Mommy! I’ve also started a Facebook Accountability group for anyone on a round called Whole30 Journey Guidance and Support See you there!