Copy this file. Rename it to something personal (e.g.,
my-reintro-tracker.md) before filling it in.Not medical advice. This is a self-tracking scaffold. Protocol choices should be confirmed with your functional medicine practitioner.
Reintroduce ONE food group at a time. On Day 1, eat a moderate serving of the test food 1–3 times that day. On Days 2–3, continue eating it or stop — depending on reaction. Then return to a clean baseline for 2–3 days before testing the next food. Keep a symptom log for 0–72 hours after each trial: bloating, gas, reflux, skin, sleep, mood, energy, joint pain, headaches, brain fog, bowel changes.
Why one at a time? If you test two foods on the same day and have a reaction, you can’t tell which food caused it. You lose the whole data point.
Ordered from least-likely-to-react to most-likely-to-react. Your practitioner may have a different recommended order — defer to them if so.
| # | Food Group | Example test foods | Why this slot |
|---|---|---|---|
| 1 | Eggs | Whole eggs, cooked plain | Nutrient-dense, moderate reactivity |
| 2 | Dairy — goat/sheep first, then cow | Goat cheese → cow yogurt → cow milk | Goat/sheep often tolerated when cow isn’t |
| 3 | Corn | Plain cooked corn, corn tortilla | Moderately reactive; test before gluten |
| 4 | Gluten-containing grains | Sourdough, pasta, oats (if excluded) | High reactivity for many — full 3-day window |
| 5 | Soy (whole-food form) | Edamame, tempeh, tofu — not refined oil | Test as whole food for real read |
| 6 | Peanuts & other legumes | Peanut butter, lentils, chickpeas | Test separately from soy |
| 7 | Red meat (if excluded) | Grass-fed beef, lamb | Usually tolerated once gut is calm |
| 8 | Shellfish (if excluded) | Shrimp, scallops | Lower priority unless you eat it often |
| 9 | Added sugar | Dessert, sweetened drink | Save for later — easy to over-test |
| 10 | Alcohol | One serving of one type | Stresses liver post-detox |
| 11 | Caffeine (if excluded) | Coffee or black tea | Last because it masks fatigue |
Copy for each trial:
### Trial #[N] — [Food Group]
- **Date started:** YYYY-MM-DD
- **Specific food tested:** [exact item, quantity, meal]
- **Timing:** [which meals / how many servings]
- **Symptoms 0–4 hours:** [energy, digestion, mood]
- **Symptoms 4–24 hours:** [bloat, sleep, bowel, skin]
- **Symptoms 24–72 hours:** [joint, brain fog, skin, mood, energy]
- **Verdict:** ✅ Cleared / ⚠️ Mild — re-test in 4 weeks / ❌ Holding out 3–6 months
- **Notes:**
If you’re pairing this with WHOOP, also add:
- **WHOOP baseline (pre-trial 7-day median):** HRV [N] ms · Recovery [N] · Resting HR [N]
- **WHOOP during trial (medians over trial days):** HRV [N] ms · Recovery [N] · Resting HR [N]
- **WHOOP delta:** HRV [±X]% · Recovery [±N points] · Resting HR [±N bpm]
- **Training-load confounder check:** strain averages during trial ≈ baseline? [yes/no]
For endometriosis: dairy, gluten, soy, and alcohol are the four foods most commonly implicated in endo flares per the research. Extra attention to those trials.
Not: “go back to eating everything.” Yes: build a personalized food map of what genuinely supports your body vs. what costs you energy, sleep, or pain. By the end of reintroduction, you’ll know — with evidence, not guessing — which foods are background-safe, which are occasional-only, and which are worth holding out from long-term.