Food Trigger & Symptom Tracker | Identify What Your Body Reacts To

"Why do I always feel bloated?" "Is it the dairy? The gluten? The portion size?" "I can't figure out what's causing this."

If you've ever experienced digestive discomfort without knowing the cause... or eliminated foods randomly hoping something would help... or felt frustrated by inconsistent symptoms... this tracker is for you.

The Problem with Digestive Discomfort

Digestive discomfort such as bloating, pain, or irregular digestion is often triggered by specific foods, portions, or timing—but these patterns are difficult to identify without structured tracking.

Without tracking, people:

• Guess which foods cause symptoms (and often guess wrong)
• Remove foods unnecessarily (eliminating things that aren't the problem)
• Miss subtle patterns (timing, portions, combinations matter)
• Feel frustrated by inconsistent results (symptoms seem random)
• Struggle to explain symptoms to healthcare providers

Your body gives signals—but without data, you can't decode them.

The Solution: Track Meals, Uncover Patterns

The Food Trigger & Symptom Tracker provides a simple, personalized system to record meals and symptoms, helping you uncover patterns that explain how your body responds to different foods.

Instead of guessing, you create clarity by linking meals to symptoms to patterns. This allows you to make informed, gradual dietary adjustments based on your own data.

What's Included:

1. Meal & Symptom Log

• Capture daily intake and physical responses
• Record what you ate, when you ate it, and portion size
• Log symptoms (bloating, pain, discomfort, energy changes)
• Track timing (symptoms 30 minutes after? 2 hours after?)
• Build a personalized database of your body's responses

2. Severity Tracking

• Differentiate mild discomfort from significant reactions
• Rate symptoms on a scale (1-10)
• Identify which foods cause the worst symptoms
• Prioritize what to eliminate or reduce first
• Track improvement over time

3. Pattern Review Guidance

• Support meaningful insights without overwhelm
• Built-in prompts: What foods appear most often with symptoms?
• Identify triggers by food type, portion, or timing
• Spot combinations that cause issues (dairy + gluten, etc.)
• Make data-driven dietary decisions

4. Clear Instructions

• Easy setup and consistent use
• Simple daily logging process
• Review guidelines for identifying patterns
• No medical expertise required

Perfect For:

Adults focused on digestive health, Individuals experiencing bloating or discomfort, People exploring food sensitivities, Anyone seeking personalized dietary insight, People preparing for doctor or nutritionist appointments

How It Reveals Your Triggers:

Without the tracker:
Feel bloated, Guess it's gluten, Eliminate all gluten, Still feel bloated, Frustrated and confused

With the tracker:

Day 1-7: Log all meals and symptoms. Notice bloating after lunch most days.

Day 8-14: Review patterns. Bloating appears after meals with dairy, not gluten. Severity: 7/10 with milk, 3/10 with cheese.

Week 3: Reduce milk, keep cheese. Bloating drops to 2/10. Pattern confirmed: milk is the trigger, not all dairy.

Week 4: Switch to lactose-free milk. Bloating gone. Problem solved with data, not guesswork.

The difference? Data reveals what guessing can't.

Why This Works:

Personalized insight (your body, your data), Reduces guesswork (stop eliminating foods randomly), Encourages mindful eating (awareness improves choices), Supports informed dietary changes (adjust one variable at a time), Low effort, high clarity (3-5 minutes per meal), Your body gives signals—this tracker helps you understand them

How to Use:

Step 1: Open the tracker using the access link below
Step 2: Make your own editable copy
Step 3: Log meals and symptoms daily (3-5 minutes per meal)
Step 4: Review patterns after 7-14 days
Step 5: Adjust one variable at a time (eliminate or reduce suspected triggers)
Step 6: Continue tracking to confirm improvements

Time required: 3-5 minutes per meal

What Makes This Different:

Unlike generic food diaries, this tracker is designed specifically to identify digestive triggers. It includes severity tracking and pattern review guidance to help you make sense of your data without feeling overwhelmed.

Identify what your body reacts to. Reduce discomfort with clarity.

Digital download delivered instantly. Fully editable Google Sheets. Personalized to your needs. No shipping required.