Below are some lists of foods that you can initially reintroduce during this final phase of the plan. As a general rule, you can find good options on the MAYBE lists from Phase Two. Start with one item from these lists, and then add the second three days later and gradually work on expanding your diet slowly and patiently, always looking out for a resurgence of Fungus Overgrowth symptoms or a Die-Off reaction.
You can group some of these foods together too. For example, you might try introducing a group of berries (e.g., strawberries, blueberries, raspberries) at the same time. Or you might try similar fruits like pears and green apples together. Keeping a journal of daily changes in symptoms and mood during this time may be helpful to keep track of any shifts that you experience with these reintroductions.
Foods To Reintroduce: Low Sugar Fruits
| Apricots | Blackberries | Blueberries |
| Grapefruit | Green Apples | Huckleberries |
| Pears | Raspberries | Rhubarb |
| Cranberries | Papaya | Strawberries |
Fruits were limited during the first few stages of the diet because the high levels of natural sugars that they contain could exacerbate your fungal overgrowth. As you see above, this list of fruits to reintroduce is composed mostly of berries, plus green apples and a few other relatively low-sugar, high-fiber fruits. Mix them with some probiotic yogurt for a tasty breakfast snack, or simply keep some chopped up fruit in the fridge for a snack between mealtimes. Generally, and especially if you are also suffering from adrenal fatigue, it is not advisable to eat too much fruit by itself.
Although these fruits are allowed at this stage of the diet, fruit juices most definitely are not permitted. When you take a low-sugar fruit and turn it into a fruit juice, the Glycemic Index and Glycemic Load increase dramatically as the sugars are concentrated and the fiber is removed. So you should avoid all fruit juices and concentrates until you feel comfortable that your fungal overgrowth has gone for good. Even then, it’s best to keep juice consumption to a relative minimum, except perhaps for freshly pressed veggie juices.
The same goes for dried fruits like raisins or dates. These have much, much higher sugar content than the original fruit, so try to avoid them completely. Below is a helpful table showing the Glycemic Load of a selection of different fruits. You can see the dramatic difference between low sugar fruits like strawberries, and dried fruits like raisins. A good strategy is to start by introducing lower sugar fruits.
Foods To Reintroduce: Vegetables
| Beets | Sweet Potatoes | Carrots |
| Winter Squash | Peas | Yams |
| Parsnips | Potatoes | Yucca |
Now you can start to eat some more of those starchy vegetables that you’ve probably been missing like crazy! Stick to small portions for now, and make sure that you grill, boil, or preferably steam them. Steaming is the cooking method that best preserves the nutritional value of these foods, so you will get the most out of your veggies that way. Some of these foods are best eaten raw, as cooking them can increase the sugar content dramatically. This applies to carrots and parsnips, in particular, so try to eat these raw (or lightly cooked) as much as possible. The above table contains some suggestions for the first vegetables to try.
Foods To Reintroduce: Beans, Peas, and Pulses
| Azuki Beans | Black Beans | Broad Beans |
| Garbanzo Beans | Kidney Beans | Kidney Beans |
| Navy Beans | Pinto Beans | Split Peas |
| Cannellini Beans | Flageolet Beans | Lima Beans |
| Mung Beans | White Beans |
Beans have been off the menu thanks to their high levels of carbohydrates, but at this stage, you can start to reintroduce them. They are great sources of fiber and some of them even have antifungal properties too. As with the other foods in this phase, you should start with moderate portions of these beans and reintroduce them slowly. Beans can occasionally cause some digestive discomfort, but soaking them in water for a few hours can improve their digestibility.
There is one common food that you should still avoid -soybeans. There are two reasons for this. First, lots of soy products come from genetically modified soy, with potential long term consequences that scientists still do not completely understand. The companies that create GMO products will not allow their seeds and food items to be tested by third-party companies, and in many cases, researchers into these products are barred from releasing their data to the public. Second, soy contains ‘anti-nutrients’ that can block vitamin and mineral absorption from both the soybeans as well as other foods.
If you really want to eat soy, the best way is to find organic, non-GMO products. Also look for fermented soy products (such as miso, natto, and tempeh} as this fermentation actually minimizes the anti-nutrients commonly found in soy. Foods like isolated soy protein, soy milk, soy meats, etc., are just not good for your health and should always be avoided.