Self-Assessment Techniques

A symptom checklist associated with food sensitivities can be a helpful tool to track and identify potential problem foods. Listed below are some steps to create a symptom checklist. The next chapter has a sample symptom/food journal that you can use.

Identify common symptoms

Start by identifying common symptoms associated with food sensitivities, such as bloating, gas, diarrhea, constipation, headaches, joint pain, skin rashes, and fatigue. You can also include less common symptoms that you personally experience.

Rate the severity of each symptom

Once you have identified the common symptoms, rate the severity of each symptom on a scale of 1 to 10, with 1 being mild and 10 being severe. You can also keep it more basic with ratings as mild, moderate, and severe. This will help you track the intensity of each symptom over time.

Track your symptoms

Start tracking your symptoms each day. Record any symptoms you experience and the severity rating. Be as detailed as possible and include any other relevant information, such as the time of day the symptom occurred, what you ate, and any other factors that may have contributed to the symptom.

Analyze the data

After a few days or weeks of tracking your symptoms, analyze the data to identify patterns. Look for symptoms that occur consistently after eating certain foods or at certain times of day. This can help you identify potential problem foods.

Adjust your diet

Use the information from your symptom checklist to adjust your diet as needed. If you notice a pattern of symptoms after eating certain foods, eliminate those foods from your diet and see if your symptoms improve.