Food diary for IBS
Irritable bowel syndrome (IBS) is a functional gut disorder that can involve abdominal pain and changes in bowel habits.
Use a food diary to see which carb types and meal patterns may line up with IBS flares.
- Abdominal pain or cramping
- Bloating
- Gas
- Diarrhea
- Constipation
- Log at least one neutral day before changing anything
- Tag every meal with a time and portion size
- Choose one subgroup to test at a time
How this helps
A clear, condition-specific plan for your next two weeks.
See which FODMAP subgroup may show up before flares.
Keep portion and timing notes so you can compare like with like.
Test one subgroup at a time to keep results clean.
Use reintroductions to confirm what actually matters.
Top sensitivities to check
Tools to compare the patterns that show up most often.
FODMAPs
FODMAP load can be a common pattern for IBS, so this gives you a fast baseline view.
Fructans
Fructans can be a frequent subgroup to test if wheat, onion, or garlic show up in your logs.
GOS
GOS helps you isolate legume and bean reactions without changing everything else.
Polyols
Polyols show up in certain fruits and sugar alcohols that can drive bloating.
Common triggers to track
These ingredients often show up in patterns—worth checking first.
Recommended 2-week workflow
Follow these steps to get meaningful data.
Log meals and symptoms for 7 days without changing your diet.
Note timing, portion size, and stress or sleep alongside each entry.
Use the FODMAP checker to tag high-load ingredients in each meal.
Choose one subgroup (fructans, GOS, or polyols) to reduce for 4 days.
Reintroduce one food at a time and log pain, bloating, or stool changes.
Repeat with the next subgroup and keep foods that feel steady.
Example: After 7 baseline days, you notice flares on pasta and garlic-heavy meals. You reduce fructans for 4 days, then reintroduce garlic to confirm.
Common mistakes
Avoid these so your results stay clear.
Cutting everything at once, which makes patterns hard to see.
Skipping portion sizes or timing details.
Only logging flare days and not neutral days.
FAQ
Quick answers before you start logging.
Do I need to remove all FODMAPs?
Not necessarily. You can test one subgroup at a time and keep what feels steady.
Is this a diagnosis for IBS?
No. This page helps you track patterns; a clinician can diagnose IBS.
What if my symptoms change day to day?
Track each day anyway. Variability can be common, and patterns often show up over time.
Related conditions
If your symptoms overlap, start here next.
Track smarter in the app.
Log meals, spot patterns automatically, and share reports with your healthcare provider.
Prefer paper? Download a free template