How to keep a food and symptom diary (and what to look for)
A food and symptom diary is one of the simplest ways to understand your body. It's the first thing I ask new clients to do. Here's how to keep one in 5 minutes a day, and how to spot patterns after a week.
By Natalia Zute, . 4-minute read.
When you feel bloated, tired or not quite yourself, it's hard to remember what happened yesterday, let alone last week. A diary turns vague feelings into something you can see.
What to write down each day
- Food and drinks: what you had and roughly when. No need to weigh or count anything.
- Sleep: when you went to bed, when you woke, and how rested you felt.
- Energy: a quick score from 1 to 5, morning and afternoon.
- Digestion: bloating, comfort, trips to the loo.
- Skin, mood and stress: anything you noticed.
- Your cycle: which day of your cycle it is, if you have one.
Tips to make it easy
- Fill it in at the end of the day. It takes about 5 minutes.
- Be honest, not perfect. There are no right or wrong answers.
- Keep it where you'll see it: printed by your bed, or open on your phone.
- Missed a day? Pick it up again tomorrow.
What to look for after 7 days
Read your week back in one go. Ask yourself:
- Were there days I felt better? What was different about them?
- Do I feel worse at a certain time of day, or after certain meals?
- How did sleep and stress affect the next day?
- Is there a link with my cycle?
Write down one or two patterns that stand out. That's enough to choose your first small change.
Get the free 7-day diary
I've made a printable diary with a self-care wheel, 7 daily pages, a "Spot your patterns" page and a focus sheet for what matters most to you. Get it free here.
Bring it to a free call
If you'd like help reading your diary, bring it to a free 20-minute call. We'll talk about what you noticed and see if working together is right for you.
This article is general information, not medical advice. If you're worried about a symptom, please talk to your GP.