Reintroduction is the part of the process most people find harder than elimination. The results are rarely a clean yes or no, the cumulative effect catches you out, and your baseline on any given day affects the outcome as much as the food itself. A practical guide to what reintroduction actually involves and what to keep in mind along the way.

Recovery from leaky gut and food sensitivities rarely looks the way you expect. Symptoms can get worse before they get better, progress is almost invisible day to day, and the timeline is measured in months rather than weeks. An honest account of what the process actually involves and what to watch for along the way.

If you feel stuck with food sensitivities despite cutting more and more foods, the problem may not be your body but your approach. Here are the most common mistakes, from over-restriction to relying on inaccurate food intolerance tests, and what to do instead.

He’d say “the test was negative” every time I suggested cutting gluten. But nothing changed until he finally tried it.

Eating used to happen without much thought. Then slowly, it starts to take more attention than you expect.

At some point, a normal meal turns into trying to work out what caused what.

Losing a safe food is its own kind of setback. This looks at how to think through it without spiralling.

Tracking food sensitivities matters, but if it’s too complicated, it’s hard to stick with.