Keeping track of your gut healing process is pretty much step 1 in the doctors next steps. If you’re going to be talking with a dietitian or nutritionist, they will have you do this first thing. So, save yourself a trip! Start now 🙂
There’s all sorts of gut journals out there, I’ve tried regular journals too. Here is one that I’ve liked a lot, but it was missing a few things…
I’m really bad at consistency, I’ll be the first to say that, so having something that I can pick up whenever is kind of nice for me, circle the month and day kind of thing. Something that was more weekly oriented, so I could reflect on how the week went because sometimes I may have skipped a day or was becoming too nitpicky with myself and needed to get out of my own mind. Something quick, broad, and most of all customizable for my gut healing.
Main things you NEED to keep track of:
- Food – what you are eating, yes even your snacks! Get more in depth by including
- Time and/or meal spacing between each meal
- Whether you add a new item to your diet
- Any notes (and what time) on how your body reacts
- Drinks – water intake is important, be sure to mention other beverages too
- Sleep – record how you slept per hour or just the total, if you have a Fitbit or watch that monitors that, that is helpful 😉
- Movement & Intensity – most people with gut issues that I know, don’t move that much but it’s really important to try to get 20 minutes of low impact activity in per day, like walking or yoga
- Bowel Movements – how often, the texture/consistency, what time, did it float? What color was it? Could you see/identify food in it? Lol gross 🤢 I know
- Symptoms – all symptoms… Bloating, acne, feeling sick, gas, whether it corresponds to food or working out or anxiety or your mood, keep track of symptoms
- Period – (lucky boys can skip this one) your menstruation symptoms and cycle day are important as hormones are shown to play a role in our gut
Nevertheless, I created something for all of us! Please don’t hesitate to use my free turd testimony weekly gut guide journal page below. Below is the pdf version. Let me know if there is anything you think I should add?
Want a key for the symptoms? Here you go!
Turd Testimony 