Today I’m excited to share something that’s been a SERIOUS GAME CHANGER in my own journey with histamine intolerance – a Food Journal, and not just any journal, but one specifically designed for those of us on a low histamine diet and trying to determine foods that trigger symptoms.
If you are serious about figuring out WHAT is causing your symptoms and getting them under control you MUST keep a food journal. In my opinion, when you begin your Low Histamine Diet a food journal is a MUST DO. Let’s dive into why this food journal is more than just a mindless task – it’s a key to unlocking your diet’s secrets.
The Power of Tracking Your Food
Pinpoint Your Personal Triggers
Every person’s reaction to histamine is unique. What’s benign for one can be a trigger for another. By diligently tracking your supplements, what you eat, drink, and your symptom patterns, you can identify your personal triggers. It’s like having a conversation with your body.
It’s seriously amazing what you can see when you put it down on paper that you missed by just trying to remember what you did/ate that triggered symptoms.
Monitor Your Total Histamine Load
Histamine intolerance often isn’t just about the last meal you ate; it’s about the cumulative effect. Tracking helps you understand your total histamine load over days or weeks. This way, you can make smarter choices about what to eat next.
When you try and recall the amount of histamine you ate over the last days or weeks, you might think you only ate foods from the “YES LIST”. However, when you actually look at the cold hard data you may find that you actually ate some foods from the “NO LIST” or “MAYBE LIST”, without even realizing it.
Track Your Water and Supplement Intake
Any chance I can remind you how important it is to hit your water goals when you are histamine intolerant, I will. I will shout it out…WATER IS KEY TO MANAGING HISTAMINE INTOLERANCE!!!
Supplements also play a crucial role in helping you manage histamine intolerance.
By keeping tabs on these, you can make sure you hit your goals and see the impact they have on your symptoms and overall well-being.
Empowerment Through Data
This journal isn’t just a record; it’s a tool that empowers you. With data at your fingertips, you can make informed decisions, have more powerful discussions with your healthcare provider, and feel more in control.
When you are in the throughs of your Histamine Intolerance symptoms, the empowerment that you get from collecting and reviewing this data is the HOPE you need to keep working and fighting. There were many desperate days for me when tracking this data was the only thing that gave me hope that one day I would be better.
Spot Patterns Over Time
Sometimes, the effects of diet aren’t immediate. By tracking consistently, you can spot trends and patterns over time, leading to deeper insights into how your body reacts to different foods and environments.
How-To Use the Low Histamine Food Journal
This is the Food Journal I used when trying to determine my triggers. I identified so many things that helped me heal simply by tracking my food, water, and supplements.
I am not going to lie to you, this kind of food journal does require a decent amount of effort but it is not something you will have to do your whole life. You will need to do it for a few months in the beginning until you understand your triggers and any time you test new foods.
Getting Started
To get started, click on the Food Journal below to download and print out a copy..
Keep the journal out during the day so you can see it and be reminded to track your information. As you move through your day, track your food, water, symptoms, and supplements.
It might help you to create a “Scale Key” by associating words/phrases to your 1- 5 scale.
For example 1: Awful, having a hard time functioning today. 3: Doing ok. Not feeling great but still able to function. 5: Feeling amazing! Symptoms are very low/non-existent.
TESTING FOOD
If you are testing food, I suggest you test for 3 days. Start a new 3-day journal page and indicate at the top of the page which food item you are testing.
Read here for information about how to test your tolerance for certain foods.
Your Journey to ‘Nourish with Confidence’
So, are you ready to embark on this journey of self-discovery and better health? Download my Low-Histamine Food Journal, and start your path to a more informed, confident, and symptom free life. Remember, every entry is a step towards understanding your unique triggers and how to best nourish your body. Let’s do this together – nourish with confidence, and embrace the joy of living well with histamine intolerance.
