Without having to cut out entire food groups or take any supplements
"This journal was a game-changer for me. Within just one week, I was able to see patterns between what I was eating and my bloating. I never would have made the connection without it. Now I know exactly which foods to avoid, and I feel so much better."
A beautifully designed, easy-to-use daily tracking template that takes less than 5 minutes to fill out.
Clear categories for meals, snacks, drinks, supplements, and symptoms so you can spot patterns fast.
A symptom severity scale that helps you track the intensity of bloating, fatigue, pain, and more.
Space to track stress, sleep, and exercise — because gut health is about more than just food.
A weekly review page to help you identify your top trigger foods and make informed changes.
Over the past 16 years, I have helped thousands of women identify their food triggers, heal their gut, and transform their relationship with food. This journal is the same tool I use with my private coaching clients — and now it is yours for free.
I finally understand why I was so bloated all the time. The journal helped me see a clear pattern with dairy and gluten.
I have tried food tracking apps before but they felt overwhelming. This journal is simple and actually useful.
Within 5 days I could see that my afternoon fatigue was linked to what I was eating for lunch. Such a simple but powerful insight.
I shared my completed journal with my nutritionist and it gave her so much useful information. Highly recommend!
The weekly review page is brilliant. It helped me see the big picture and make real changes to my diet.
I did not realize how much stress was affecting my digestion until I started tracking it alongside my meals. Eye-opening!
I am Shanti Pappas, a board-certified health and wellness coach and functional nutritionist based in San Diego. For over 16 years, I have helped women just like you uncover the root causes of their digestive issues and reclaim their health.
I created this Food and Symptom Journal because I have seen firsthand how powerful simple tracking can be. Many of my clients have their biggest breakthroughs in the first week of journaling — finally connecting the dots between what they eat and how they feel.
Download your free journal and start tracking today.
Enter your email below and we will send it straight to your inbox.
Track what matters using this 5-minute daily journal and uncover the root cause of bloating, low energy, digestion issues, and stubborn weight—in just 7 days
