To keep a food diary:
Start with a small notebook or the notes section of your smart phone or other device you carry with you all the time.
Each time you eat, even snacks, note:
- Time of day
- Food eaten
- Other factors such as stress or emotional upset
- Severity of the symptoms on a scale of 1 - 5
At the end of each week, look for any possible patterns or potential food triggers.
Once you identify possibly problematic foods, test removing the food(s) from your diet and see whether eliminating the food helps with your symptoms.