name / week: ________________food and symptom diary
log good days too. only recording bad days makes everything look like a trigger.
| date | time | what i ate | symptoms | how long after | severity 0-10 |
|---|---|---|---|---|---|
free worksheet from rox · talktorox.com · not medical advice
the free food symptom tracker does the same job in your browser and works out the patterns for you. rox is the free ios app behind it: it remembers every entry, reads your apple watch, oura, garmin or amazfit, and builds a summary a doctor can read in a minute.
how to use it
A food diary is only useful if it records timing. Reflux and histamine reactions often land within the hour, gastroparesis symptoms build over several hours because the stomach empties slowly, and bowel symptoms can lag a day.
Record categories rather than full recipes. Dairy, gluten, high fat, spicy, large meal: those are what patterns actually emerge from, and they are far quicker to write down when you feel unwell.
01
how do i keep a food diary?
write down what you ate, the time, what symptoms followed and how long after. do it every day rather than only on bad days, and give it two to three weeks before drawing conclusions.
02
how long after eating do symptoms usually start?
it depends on the mechanism. reflux and histamine reactions are often within an hour, gastroparesis symptoms can take several hours, and bowel symptoms may not appear until the next day. logging the delay is what separates the real culprit from the last thing you ate.
03
should i cut out foods based on my diary?
not on your own. a diary shows correlation, not cause, and unnecessary restriction is genuinely risky when you are already unwell. take it to a dietitian or clinician and let them guide any elimination.
free to use, print and share. rox is a tracking tool, not medical advice, and it cannot diagnose or treat anything.