Not all food sensitivities are common. There are stories of people reacting to apples and even peas. Recording the food you eat and the symptoms you experience can help you spot patterns between the two and pinpoint uncommon food sensitivities. One of the reasons food sensitivities can be difficult to pinpoint is they don't always show up right away. You might experience symptoms as soon as you eat a food, within the next few days, or after you have eaten the food for a while. This a reason why the "Coca Pulse Test" (https://vancouvernaturopathicclinic.com/wp-content/uploads/2018/09/Coca-Pulse-Test.pdf) is important. Finally, a food and symptom journal can also help organize the information, research, and testing you have done so it is all in one place and easy to find. You can use a notepad, blank journal, or even an app on your phone to record the food you eat and any symptoms.
Here are some suggestions for pages in your Food and Symptom Journal:
*Symptoms
Write down a list of your symptoms. Be specific.
Is your discomfort an ache, sharp pain, or burning feeling? Is it
intermittent or constant? Is there a time of day when it gives you
the most trouble? Rate it on a scale of 1-10 with 10 being the most
painful.
*Test Results and Doctor's Notes
*Lab Testing: Food Sensitivity Results (if done)
*Cravings: Foods You Can't Imagine Living Without
*Bowel Transit Time (See Transit Time Post for How to)
*List of Common Sensitivites
*Suspects: The Foods You Feel Might be Bothering You
*Foods You Eat Most Often
*Foods You Most Want to Reintroduce
*Reactions: As you test include here the foods you reacted negatively to.
*Healthy Fiber and Probiotic and Prebiotic Foods to Try
*Healing Foods and Supplements: Leaky Gut Syndrome
*Comfort and Joy:
Make a list of the things that bring you comfort and joy that are not food. These are the things you can turn to when you experience cravings to take your mind off those cravings until they pass. For example, you might take a walk, chat with a friend, or watch your favorite show.
*First Week: Food Plan
(Sample)
Breakfast (Gluten Free Organic Oats)
Lunch (Organic Sweet Potato Baked with Honey)
Snack (Organic Rice Cake)
Dinner (Slow Cooked Organic Cage Free Chicken and Organic Vegetables)
Drinks (Organic Chamomile Tea and Filtered Water)
Dessert (Organic Applesauce
*Week 1: Food and Symptom Record
Day (1-7)
Food
Symptoms,
Frequency, Scale
Severity of symptoms (1-10 with 10 being the worst)
*Week 2: Meal Plan
Breakfast
Lunch
Dinner
Snacks
Dessert
Drinks
New food 1 (Day 1)
New food 2 (Day 4)
(Introduce food 1 on the first day of week two and food 2 on the fourth day)
Week 2: Food and Symptom Record
Day 1 and 4
New food
Pulse Test
Foods
Symptoms
Symptom severity
All other days
Food
Symptoms
Symptom Severity
Week 3 plus
These weeks will be the same as week 2. You'll introduce new foods on the first and fourth day until you have reintroduced all the foods you removed as possible sensitivities.
*Safe Foods and Recipes
These are the foods you have included in your diet that you did not react to. Use them to create a base diet you can return to when symptoms flare up.
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