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Everything below is free to read. When a product genuinely helps an elimination phase, we link to a partner we trust — that's how the free tracking guide stays free.
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iHerb
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Curated Reading
The Hidden Ingredient Checklist
Twenty-eight additives that hide inside 'plain' restaurant dishes — from garlic-infused oils and milk powder to xanthan gum and sulfite preservatives.
Reading the 1-to-4 Hour Reaction Window
Why symptoms rarely follow the last bite, and how to time-stamp meals so your log actually lines up with your flare-ups.
Low-FODMAP Swaps That Don't Taste Like Punishment
A practical substitution table for onion, garlic, wheat, dairy and high-fructose sweeteners during an elimination phase.
Bristol Stool Scale, Plainly Explained
How to classify all seven types consistently so your digestion data means the same thing week over week.
Building a Doctor-Ready Summary
What allergists and dietitians actually want to see in a food journal — and the noise you can safely leave out.
Sleep, Stress and False Positives
Poor sleep and high stress amplify gut symptoms. Learn to separate lifestyle noise from genuine ingredient reactions.
Prefer paper first?
Grab the printable 7-day tracking guide with the full color-coded comfort key and Bristol reference. No email, no account.
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