How to Use a Food-Gut Journal to Find Out What’s Bothering Your Stomach

Have you ever felt bloated after eating something that you thought was healthy? Or felt tired and sluggish after lunch? Well, it doesn’t always mean that there’s something wrong with the food. Sometimes, it could just be how your body reacts to it.

Gut issues are unique to each individual. A food-gut journal can be a great tool to help you identify what triggers your symptoms.

What’s a Food-Gut Journal?

A food-gut journal is a daily diary where you write down:

• What you eat and drink
• How your body reacts (like gas, bloating, cramps, low energy, mood changes)
• When symptoms happen
• How your poop looks and feels
• How well you slept
• How stressed you felt

Doing this regularly helps you see patterns—so you know what helps or hurts your gut.

Why It Works (According to Experts)

“A gut journal is one of the first tools I suggest to patients with IBS, SIBO, or autoimmune issues. It helps them understand their body and get the right help.”
— Dr. Amy Shah, MD, gut health doctor and author of I’m So Effing Tired

What Studies Say

A 2020 study found that people who tracked their food and symptoms every day had 40% fewer gut problems in just 4 weeks! They found out which foods or habits made them feel worse and could avoid them.

What to Write Each Day

For each meal or snack, note:

• Time you ate
• What you ate or drank (include sauces, spices, supplements)
• Symptoms (like bloating, brain fog, or pain—and when they show up)
• Bowel movements (how often, how they look—use the Bristol Stool Chart)
• Sleep quality (good, okay, poor)
• Stress levels (calm, medium, high)
• Energy and mood

Why This Is a Big Deal

Did you know that over 70 million Americans struggle with digestive problems like IBS or food intolerances? Many of them are completely unaware of their condition. But guess what? A food journal can be your secret weapon! It’s a tangible proof that you can present to your doctor or dietitian. This simple tool can expedite the diagnosis process, save you time, and help you avoid unnecessary tests or medications.

How to Start

Step 1: Choose a Format
Use a notebook, Google Sheet, PDF, or apps like Cara or MySymptoms.

Step 2: Be Consistent (2–4 Weeks)
Write things down every day, even if you feel fine. The more info, the better!

Step 3: Look for Clues
Do you feel bloated after dairy? Do you feel tired after bread? Is your mood worse on days you skip sleep?

Step 4: Get Help If Needed
Show your journal to a gut health expert, doctor, or nutritionist. They can help you understand the patterns.

Easy Tracking Tips

• Write everything even the small stuff like chewing gum or sauces
• Record symptoms as soon as they happen
• Use emojis or colors to highlight patterns
• Track bowel movements once or twice a day

Your Body’s Talking Are You Listening?

If someone dismisses your symptoms as “in your head,” your food-gut journal is your ticket to proving that something’s amiss. It’s free, easy to use, and it gives you the power to take control of your health.