Whole30 Reintroduction Process

These are my final chronicles in my journey through the Whole30 (Weeks 1 & 2), quitting early, and reintroducing food groups one at a time.

The Plan:

Day 1-3: Gluten. Eat cereal, pasta, pretzels, etc. Keep everything else Whole30.

Day 4-6: Dairy. Have creamer with my coffee, cheese with my eggs and pizza, fro yo with friends. Keep everything else Whole30.

Day 7-9: Non-Gluten Grains. Rice with sushi, corn tortilla chips, gluten-free pancakes. Keep everything else Whole30.

Day 10-12: Legumes. Peanut butter, corn, tofu. Keep everything else Whole30.

Day 13: Desserts and Alcohol. Yes, I will have a coconut Margarita and a Georgia Mud Fudge Blizzard when this is done. Then I’ll see how I feel and determine what to cut out for good and what to keep in my diet.

Day 5 of the Reintroduction Process (Dairy)



A bit of bloating and cramping


  • I loved having coffee with cream again!
  • The soup was good, but a little bit too watery and spicy. I should have mixed a little bit of water in at a time instead of putting all of it in at once.

Day 6


  • Frittata with coffee and cream
  • Fruit
  • Roast Beef au jus with salad
  • Kale Chips
  • Thai Thani Pad Thai
  • Milk Duds and Diet Pepsi


  • Little bit of heart burn
  • Bloating


I had ReTrain where they were providing roast beef au jus for lunch, so I had half of the sandwich, which was a cheat because I was only supposed to be eating dairy and everything else Whole30. And since it was date night, Mattox convinced me that we had to enjoy ourselves and so we went to one of our favorite restaurants in Ballard, Thai Thani. I got the Pad Thai and Mattox had yellow curry. So good. My stomach was already hurting a little bit anyways so I also decided to have my favorite movie candy, Milk Duds! We saw The Great and Powerful Oz at Majestic Bay. The movie was beautiful, the food was delicious, and the company couldn’t have been better. It was a great night and totally worth a little bit of stomach ache.

Day 7: Reintroduce Non-Gluten Grains



Fine until the night time when I went off-diet and ate pizza and dessert!


My stomach did fine with the oats in the morning, but Mattox and I got pizza and then it didn’t feel so good. I haven’t made a “healthy” dessert in a while and was really craving a mug cake. I had a lot of fun making it and even more fun eating it on the couch as I was curled up with my Kindle. This was also a cheat night. I can’t wait until I can stop saying the word “cheat” as it relates to food.

Day 8


  • Overnight Oats
  • Pear, 2 slices corned beef
  • Sushi, seaweed salad from QFC
  • Fish tacos with corn, salsa, and refried green chili beans Fish Tacos


Great! I think non-gluten grains are fine for me.


I really don’t like coffee without cream or some kind of sweetener, so I won’t be drinking any this week. Might be tough. My stomach has been fine with the non-gluten grains like corn and oats. I totally spaced and got a  can of refried green chili beans for a dinner side and ate some even though legumes day hasn’t started.

Day 9: Reintroduce Legumes


  • Eggs, peppers, spinach, pear eggs
  • Cherry Pie Lara Bar
  • Leftover fish tacos
  • Banana
  • Paleo orange chicken with edamame and basmati rice
  • Popcorn


  • Headache
  • Sleepy


Still no coffee along with a late night. I was super tired and therefore also had a headache. Other than that, my stomach felt fine.

Day 10


  • Eggs, peppers, spinach, 1 slice of deli meat, honey mango
  • Peanuts
  • Leftover orange chicken in an empty coconut oil jar. Recycle, reduce, reuse.Paleo Orange Chicken
  • Banana
  • Peach BBQ turkey meat loaf with green beans. I used this BBQ sauce recipe and added peach preserves. We’re from GA, so yes, we have peach preserves thanks to Mattox’s mom.  turkey meatloaf
  • Banana with peanut flour soft serve (just blended a frozen banana with peanut flour and a bit of almond milk)


  • A small headache
  • Other than that, fine!


Everything was good until the banana peanut soft serve. I blended up 2 1/2 bananas with peanut flour so Mattox could have some too, but he didn’t get home til late and I ended up eating half of his serving. By the time he got home, he didn’t want any because there wasn’t much left, so I ate that and then realized I had 3 1/2 bananas in one day. Yikes! But on the bright side, I guess it’s better than having 3 scoops of ice cream, right?

Day 11


  • Eggs, peppers, spinach, 1 slice of deli meat, honey mango
  • Peanuts
  • Leftover meatloaf, green beans, eggplant hummus, carrots
  • Apple
  • I was supposed to make this Chickpea Pizza with spinach salad, but instead got stuck in traffic and didn’t have time to make it before we went out. Since it was Wednesday and pizza night, I just picked up a pizza downstairs at QFC instead.


  • Bloated
  • Crampy


I don’t think the peanuts are good for my stomach. I know that pizza wasn’t.


I think I can say that my 27-day stomach experiment was successful in the way that it helped me to see that there are foods that make me feel satisfied and energized. However, there are other foods that make my stomach turn into knots, of which I think are gluten, dairy, and some legumes. I don’t think I’m going to completely cut those out of my diet, but at least now I am more aware of them and I have made enough new recipes without those foods to know how to eat much less gluten, dairy, and legumes and still enjoy my meal. I am also eating more vegetables, which helps to fill me up so I won’t crave other foods as much.

This has definitely not been easy, but I know it was worth it. It’s so hard nowadays to keep up with all of the health trends, superfoods, new sweeteners, preservatives, and ingredients we see popping up on our food labels. I am in the health industry and it’s still difficult for me. But don’t give up. If you are like me and have just been living with stomach issues because you think it’s normal, I would encourage you to see a doctor, make some dietary changes, and figure out what foods are the best fuel for your body. Keep your diet simple with as many whole foods as possible (preferably organic), feel freedom in feasting with friends, and do your best to honor yourself, those around you, and the God who made you.

Have you made any dietary changes lately?

What has your experience been like?

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Kasey Shuler

Kasey Shuler

Hey y'all, my name is Kasey and I started this blog in 2012 under the name Well of Health out of an overflowing passion to teach wellness. I am a wife to Mattox and new mom of my own 24-hour personal trainer named Ellie. I have a degree in Health Promotions, am an ACSM certified personal trainer, and an AFAA certified group fitness instructor for classes like spin and Body Pump. I love Jesus, experimenting with healthy recipes, interval training, DQ blizzards, and writing for this blog!


  1. March 28, 2013 at 9:09 am — Reply

    First of all, LOVE these photos! :) I am a food photo lover… Secondly, I am thrilled to see you’re using yourself as a lab rat and taking detailed notes! It’s so important when You’re trying to find what works and what doesn’t for you!

    Also, I am not sure why I haven’t see your blog before… I love it :)

    • Kasey Shuler
      March 29, 2013 at 11:42 am — Reply

      Thanks Gigi! Your blog is super entertaining with all of the celebrity gosspip and connections to food and fitness– there’s none like it that I have found!

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