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Track your bloating triggers and take control. This two-part toolkit helps you (1) log your daily meals and symptoms to identify what's causing your bloating, and (2) use an evidence-based anti-bloating food list to build meals that keep your gut happy. Based on research from natural bloating relief strategies at HealthSecrets.
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Use this diary for 14–30 days to identify patterns. The more consistently you track, the faster you'll pinpoint your triggers.
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How to use: After each meal, note what you ate, your bloating severity (0–10), and any other symptoms. At the end of each week, review your entries for patterns — do certain foods, times, or combinations consistently trigger bloating?
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| Day | Breakfast | Bloat (0-10) | Lunch | Bloat (0-10) | Dinner | Bloat (0-10) | Snacks | Notes |
|---|---|---|---|---|---|---|---|---|
| Mon | ||||||||
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| Sun |
| Day | Breakfast | Bloat (0-10) | Lunch | Bloat (0-10) | Dinner | Bloat (0-10) | Snacks | Notes |
|---|---|---|---|---|---|---|---|---|
| Mon | ||||||||
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Fill this in at the end of each week to track your overall progress.
| Metric | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| Avg daily bloating score | ||||
| Worst bloating day | ||||
| Best bloating day | ||||
| # of bloat-free days | ||||
| Top suspected trigger | ||||
| Most helpful remedy |
Check off the ones you want to incorporate this week.
Proteins