Your Food & Symptom Diary

Hidden food reactions can appear 24–72 hours after eating — as fatigue, brain fog, bloating, or nasal congestion. This diary tracks patterns your body is trying to show you across three phases.

Phase 1

Baseline Diary

7 days

Don't change anything. Record everything you eat and any symptoms, even ones that seem unconnected. This is your "before" picture.

Phase 2

Elimination

4–7 days

Remove common trigger foods: dairy, wheat, eggs, nuts, sugar, and additives. If you feel unwell, stop and speak with your doctor.

Phase 3

Challenge

Reintroduction

Reintroduce one food at a time. Wait 48 hours before introducing the next. Choose organic to isolate the food itself from pesticide residue.

Important: This diary is an investigative tool, not a diagnosis. If you notice signs of a severe reaction, see the Emergency Anaphylaxis Protocol immediately. Not recommended for children without paediatric dietary guidance.