📅 UPDATED REINTRODUCTION LIST (IN ORDER)
✅ #1) Days 1–3 (Friday, December 12, 2025 – Sunday, December 14, 2025)
Jasmine Rice + Egg Whites + Tuna + Kirkland “No Salt” Spice + Black Coffee + Water
☐✅ #2) Days 4-6 (Monday, December 15, 2025 – Wednesday, December 17, 2025)
Potatoes + carrots (both peeled, cooked)
(“Simple Hack:”: Use instant pot and remove potato skins after cooking. Use only baby carrots as they have already had their skins removed!)
☐✅ #3) Days 7-9 (Thursday, December 18, 2025 – Saturday, December 20, 2025)
Bananas + applesauce + Greek Yogurt
(soluble fiber pair, very stabilizing)
☐✅ #3) Days 10-12
Salt + pepper + dry herbs
(flavor without mechanics change)
Days 13-15
Oats
(well cooked, water only, modest portion)
Days 16-18
Blueberries
This keeps:
- the same caution
- the same observation clarity
- less waiting
- less mental load
🟢 DAYS 19-21 — LOW-RISK COOKED VEGGIE GROUP
Add 2–3 of these together:
- Zucchini (peeled, cooked)
- Yellow squash
- Green beans
Why this works
- Very low insoluble fiber
- Minimal fermentation
- Rarely affect stool firmness
- Same “risk class” as carrots
👉 If stools stay firm, this entire veggie group is now cleared.
🟢 DAYS 22-24 — LEAFY GREENS (COOKED)
Add 1–2 items:
- Spinach (cooked)
- Lettuce (small portion)
- Bubly Carbonated Soda
Why separate
- Leafy greens can increase volume slightly
- Cooked keeps them low-risk
- Still generally “forever-safe”
🟢 DAYS 25-27 — ADDITIONAL FLAVOR (LOW STIMULATION)
Add any of the following together:
- Mustard
- Nutritional yeast
- Stevia
(Optional: tiny amount of soy sauce if you want)
Why now
- Your gut is already calm
- These don’t add fiber
- They change taste, not mechanics
🟡 DAYS 28-30 — ADDITIONAL FRUIT (LOW RISK)
Add 1–2 items max:
- Strawberries
- Cooked apples (if not already whole)
- Optional: small amount of orange/mandarin
Why here
- Slightly more water content
- Still mostly soluble fiber
- Usually tolerated once blueberries are fine
🟠 DAYS 31-33 — ACIDS (OPTIONAL, CAREFUL)
Add ONE item only:
- Vinegar (white or rice)
OR - Apple cider vinegar
Why solo
- Acids can speed transit
- Best tested alone
🔴 AFTER DAY 34 — OPTIONAL / ROTATION ONLY
Only proceed if stools are boringly predictable.
Legumes (ONE AT A TIME, very small)
- Tofu
- Red lentils
- Split peas
- Chickpeas
- Tomatoes
Spices (ONE AT A TIME)
- Garlic powder
- Onion powder
- Cumin
- Turmeric
- Salsa
Drinks (ONE AT A TIME)
- Michelob Ultra Zero Beer
These are not forever-safe, just optional expansions.
THE SIMPLE RULE GOING FORWARD
From Day 16 onward:
- 2–3 foods together is fine
- Only if they’re from the same risk tier
- If something causes looseness → drop the whole group and revert
You’re no longer “testing food.”
You’re confirming tiers.
THE BIG PICTURE (THIS IS IMPORTANT)
At this point, you already have enough foods to live indefinitely with:
- firm stools
- predictable timing
- minimal mental load
Everything after this is optional quality-of-life expansion, not necessity.
===============================================================
(OLD VERSION)
PHASE 1 — SAFEST (Day 7–14)
- Egg whites
- Greek yogurt
- Cucumber
- Bananas
- Bone broth
- Stevia (pure)
- Mustard (plain yellow)
- Rice cakes
- Oats
- Tomatoes (cooked)
PHASE 2 — LOW-MODERATE RISK (Day 14–21)
- Sugar-free ketchup
- Soy sauce / Tamari
- Zevia
- White bread (toasted)
- Plain crackers
- Chicken breast
- Turkey breast
- Carrots (cooked)
- Salsa (mild, no onion)
- Tomato sauce (no garlic/oil)
PHASE 3 — MEDIUM RISK (Day 21–30)
- Homemade hummus
- Mayo (tiny)
- Olives
- Chickpeas
- Lentils
- Sweet potato
- Quinoa
- Guacamole (small)
- Tzatziki (small)
- BBQ seasoning (dry)
PHASE 4 — SIGNIFICANT RISK (Day 30–45)
- Whole eggs
- Pesto
- Olive oil (added)
- Nuts (small)
- Seeds (small)
- Creamy dressings (tiny)
PHASE 5 — HIGH RISK (Day 45–90)
- Hot sauce
- Spicy salsa
- Regular ketchup
- Regular BBQ sauce
- Butter
- Cheese
- Fatty meats
PHASE 6 — “END GAME FOODS” (Day 90–120)
- Alfredo
- Ranch (full)
- Caesar
- Nacho cheese
- Buffalo sauce
- Fatty pizza
- Fast food
📈 IMPORTANT PRINCIPLE
Introducing the right food at the wrong time
causes more chaos than unhealthy food.
A simple food like garlic hummus
can be worse than plain pizza
if introduced too early.
Order > food quality.
GOAL REMINDER
You’re actively aiming for:
- firmness
- shape
- predictability
- low urgency
- low gas
- low frequency
This is achieved by:
- low fat early
- low insoluble fiber early
- minimal acid
- minimal spice
- minimal concentration
- slow expansion