Why Keeping a Food Journal is so Important

Why Keeping a Food Journal is so Important

While stuck at home with a flare back in 2015, I found myself frantically searching the internet for any piece of information that could possibly help my disposition. I came across a list of suggestions for people with intestinal issues. One suggestion stood out but seemed too simple to actually work; keep a food journal. I initially dismissed this idea thinking quite honestly it was knit picky and over the top. How wrong I was! It took a few years for me to circle back around to this idea, and see it in a new light; and boy how I wish I had seen it sooner! 

Keeping a food journal helps you determine what foods you are sensitive to. By keeping track of everything you eat, you can note that you are having symptoms and reference what you ate a day or two before. Did you try something new? Or indulge in something you shouldn’t have? By having a concrete list of everything you had you can assess the foods and start to remove them to see how you do. 

An elimination diet is really the best way to determine food sensitivity individually. The elimination diet does take a chunk of time, but is a very tested and true method, and what I used initially when investigating my food sensitivities. It works by removing a food that you think you could be sensitive to for 3-4 weeks. Just enough time for the immune system to calm down without that food. You then reintroduce the food after the set amount of time, and record any and all reactions and symptoms. This works remarkably well for identifying sensitivities. However, if you think you are seriously allergic to anything do not reintroduce it until going to an allergist to confirm the validity of the allergy. You do not want to be at home and have a serious anaphylactic reaction. If you don’t mind shelling out some cash or are short on time, there are kits you can order to test your food sensitivity and allergies. EverlyWell and InnerHealth are two of the most popular ones. 

Let’s face it, our lives are busy. If you asked me what I had for lunch yesterday I probably had a 50-50 shot of even remembering before my food journal. By recording my foods and listening to my body over the years I have been able to find that I do not do well with; miso, chickpeas, sweet potato, cassava, chocolate, grains of all kind, soy, bell peppers, commercial peanut butter, jicama, parsnips, guar gum, and refined sugar. The crazy thing is that almost every single item I have found that I don’t tolerate well is on the illegal list for the SCD diet! I firmly believe there is a link between the elimination of these foods and my improved health. 

You may say, “this all sounds well and good, but what’s the catch?” Well, the only catch is that you have to make a commitment to yourself for your own health and stick to it. Did you have a handful of grapes? Record it! Have a sip of orange juice? Record it! You can’t look back and see accurate information without accurate recording. If you eat it, you better record it! Be honest with yourself and honor your commitment to better overall health. 

This doesn’t have to be complicated! There are so many apps these days that can help you keep track of food and symptoms. Many of them are free like my fitness pal (free version), Bowelle, and Cara Care. Bowelle and Cara Care are made for people with IBS and IBD. They include a place for you to track your symptoms and your moods as well, which will be really beneficial when you need to look back at it. You will start to see patterns in your moods and symptoms. You’ll be able to recognize when a certain food just doesn’t ‘sit right’ with you.  

Mood plays a big role in IBD health, by knowing what you’re feeling you can see emotions’ effect on IBD. If you opt to use my fitness pal there is a section for daily notes. Put your mood and symptoms there. There are several other paid versions of apps like these too. Do some research and find which one is best for you. It may take a few weeks to get in the swing of remembering to record your meals. That’s okay! You might forget something in the beginning, but the important thing is that you’re doing it! It will get easier over time, and I cannot stress enough the importance of this practice and all the insight you will gain from it. 

Note: * This is NOT an affiliate post. I do not receive anything for promoting or recommending these brands and services. *