Keeping a food diary or journal will help you and your health practitioner determine which foods may be causing or contributing towards your symptoms. Common signs of food sensitivities and allergies include, but are not limited to, changes in nasal or lung congestion, mucous, bronchitis, recurring ear infections, fatigue, foggy thinking, digestive disorders, constipation/diarrhea, bloating, gas, fluid retention, pain, mood swings, joint aches, urinary problems, drowsiness after meals, hives, dark circles under eye, swelling in hands and feed, burn-like rash around anus, poor weight gain, hyperactivity, and sore muscles and joints.

Instructions for Keeping a Food Diary
Track what and when you eat throughout each day, along with any symptoms. Make at least 6 of the charts, since you will be recording your usual diet for 3 days, and then following the elimination diet for a minimum of 4 weeks. You will also want to continue to record what and when you ingest food and beverages along with your symptoms throughout the challenge phase of the elimination diet. If you prefer, you can purchase a journal and make columns for the day/date, each meal/snack, and your symptoms.

Day/Date: Enter the date and day of the week in the first column. For example, Monday, Jan. 4

Morning Foods: Record everything you eat and drink, being as specific as possible, and the time. Include sauces and condiments. For example, 7 am rice cereal, ricemilk, Stevia, sea salt, banana.

Morning symptoms: List all symptoms, including their severity, using a 1 to 10 scale with 1 being barely noticeable and 10 being severe.

Repeat this process for your afternoon and evening meals. Be sure to include any and all snacks you consume throughout the day.

Helpful Tips for Keeping a Food Diary
Be honest; neglecting to write down everything you eat, or leaving out any symptoms won’t help you find out which foods cause or contribute to your symptoms.

Be specific; instead of writing “rice,” record “long grain brown rice”.

Keep your diary page or journal with you throughout the day so you won’t forget anything.

If you have a severe reaction to any food or beverage, notify your doctor.

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Food Intol