Digestive diary: the key tool for understanding what's hurting you

Do you eat “healthy” but still feel bad? Do you struggle to find a pattern between what you eat and how you feel? Maybe it's not what you eat... it's how you're observing it.

The digestive diary may be the tool you're missing to identify intolerances, gut imbalances such as SIBO, or even the impact that stress has on your digestive system. And no, you don't need to be a nutritionist to get started. All you need is a little perseverance, honesty with yourself and something to write about.

In this article we explain how to create your own digestive diary step-by-step, what to record and why this seemingly simple practice can transform your health from day one.

What is a digestive diary and what is it for?

A digestive diary is a self-awareness tool that consists of writing down, day by day, everything you eat, how you feel and how your body reacts.

More than just a list of foods, this log allows you to identify patterns between what you eat and the symptoms you experience, such as gas, bloating, diarrhoea, constipation, mental fog or fatigue.

In addition, it becomes a valuable guide to share with health professionals, facilitating faster and more accurate diagnoses.

What to record in your digestive diary

Your diary should include six key blocks. This is not about being perfect, but about being consistent and specific:

1. Food and beverages ingestedWrite down everything you eat and drink, including ingredients, quantities, brands and cooking methods. The more accurate you are, the easier it will be to identify possible triggers.
2. MealtimesIt also includes snacks, fasting and the exact time of intake. Sometimes the when matters as much as the what.
3. Physical symptomsNote down any discomfort that appears: gas, pain, intestinal changes, mental fog, etc. Even if they seem subtle, they have value.
4. Emotional state and stress levelStress directly affects your digestion. Knowing whether you were upset, anxious or relaxed helps to see the emotional impact.
5. Intestinal transitDescribes the frequency, texture and colour of your bowel movements. Yes, this is key information to understand how your digestion works.
6. Sleep and restRecord how many hours you slept, what the quality of your sleep was like and how you felt when you woke up. Rest also influences your digestive system.

How long should a digestive diary be kept?

Ideally, you should record your observations for 2-4 consecutive weeks to get a clear picture of your patterns. However, even with only 7 days you can start to detect important clues.

The most important thing is that you do it continuously, without judging yourself, and that you write everything down honestly. It is your body and your story.

What can you discover with a digestive diary?

Symptoms often recur after certain foods or situations. Thanks to the diary, you can detect whether you are lactose, fructose or gluten intolerant. You can also see how stress influences your discomfort or which foods cause bloating almost immediately.

You will also notice if your bowel movements are slower or faster than normal, or if there are foods or habits that directly impact your energy or concentration.

Small patterns can reveal big answers.

What if you already have a lot of symptoms and you are not sure?

If after several days of recording your symptoms are still intense, or if you find it difficult to identify what is causing them, there may be a deeper imbalance.

Disorders such as SIBO or certain hidden food intolerances are not always obvious. In these cases, a professional test can make all the difference.

A simple and accurate option is to carry out a SIBO test from home. This way you can confirm if there is a bacterial overgrowth (SIBO) that is disturbing your digestion without realising it.

Conclusion: Listen to your body, observe it and record it.

The digestive diary is much more than a spreadsheet, it is a powerful tool to reconnect with your body and take control of your digestive health.

Because no one knows your body better than you do, but you need to observe it carefully, without filters and with perseverance. Start today, identify patterns, and if you need to, accompany your analysis with a professional health test from home.

References:

1. Keep a bowel diary. ColoplastCare. [cited 2025 July 3]. Available from: https://www.coloplastcare.com/es-es/disfuncion-intestinal/rutinas/Establecer-rutinas/r2.2-Llevar-un-diario-intestinal/

Care of the digestive system: 6 key habits. Healthy living: habits, exercise and a healthy diet. 2025 [cited 2025 July 3]. Available from: https://www.vivirbiencolmedica.com/2025/05/30/cuidado-sistema-digestivo/

1. Bowel diary. Record what you eat for better bowel health. ColoplastCare. [cited 2025 July 3]. Available from: https://www.coloplastcare.com/es-es/disfuncion-intestinal/vidadiaria/Dieta/l1.5-Diario-intestinal/