As the name implies, a food diary will track every single thing you eat and drink. But it’s most helpful if those meals, snacks, and beverages are put into context, connecting those food and beverage options to any subsequent symptoms or effects.
Consider these strategies to make the diary more helpful.
1. Choose a Format You’ll Actually Use
“The biggest challenges with a food diary tend to be forgetfulness, time, and consistency,” says Castro. Picking a tracking method that’s overly complicated for you could backfire, since it might become overwhelming and time-consuming, she says.
Instead, try a few options to see what sticks. It could be logging foods in an app, taking notes on your phone, creating a photo food journal, or writing in a paper-based notebook or calendar.
The goal is to make it easy, convenient, and fast, Castro says. That way, you’ll be more likely to use it every day.
2. Jot Down Symptoms Each Day
Even if UC symptoms are on the mild side, like minor discomfort, it’s useful to take note of them and when they happen, says Bedford. “In doing this, you might notice a trend, like having symptoms after a certain food within a few hours or the next day,” he says.
In terms of what to record, helpful information could include:
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- Which foods are consumed, how they’re prepared, and in what amounts (for example, a cup of cooked carrots or 3 ounces of baked salmon)
- What time you ate or drank
- Gastrointestinal symptoms, like abdominal pain, nausea, bloating, gas, or heartburn
- Changes in bowel movements, like frequency, urgency, volume, and consistency
When doing this, be aware that it’s important not to anticipate that you’ll have symptoms, since that might make even minor issues feel worse, says Castro. You’re simply observing what you’re eating and how you’re feeling. “This should be a source of information, not anxiety,” she says.
3. Record Non-Gastrointestinal Issues, Too
In addition to noting how certain foods might affect your digestive processes, it’s helpful to be aware of other potential difficulties as well, says Bedford.
Some of these may include loss of appetite and fatigue or tiredness, especially within a few hours of eating.
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Keeping track of symptoms like these can be useful for identifying trends and patterns that may be related to your UC management, Bedford says.
For instance, if these issues are worsening over time, it might not be your trigger foods. Instead, it could be an indication your treatment needs to be modified or there’s another health issue at play.
If you’re noticing these symptoms, be sure to let your doctor know, especially if they’re persistent.
