Food Logs & Food Sensitivities: Connecting the Dots for Your Health

We’ve all had that moment—you eat something, and later your stomach feels… off. Or maybe you’re suddenly tired in the middle of the day, your skin is breaking out, or you get that nagging headache you can’t quite place.

Was it the coffee? The bread? The random handful of pretzels you grabbed while making dinner?

If you’ve ever felt like your body was sending mixed signals, keeping a food log can be the key to translating those messages.

Why a Food Log Is Your Secret Detective Tool

Think of a food log as your own personal health journal. It’s not about obsessively counting calories (unless that’s a specific goal for you). Instead, it’s about collecting clues. By jotting down what you eat and how you feel afterward, you start to see patterns:

• That pasta lunch that always leaves you bloated.

• The smoothie that keeps you full and energized for hours.

• The dairy creamer that might be the reason for your mid-afternoon crash.

These patterns are gold when it comes to figuring out potential food sensitivities.

How Food Sensitivities Show Up

Food sensitivities aren’t the same as allergies. They don’t usually cause immediate, dramatic reactions. Instead, they can sneak up with symptoms that might not appear for hours—or even a day—after eating. Common signs include:

• Digestive discomfort (bloating, gas, cramps)

• Fatigue or brain fog

• Skin changes (acne, rashes, eczema flare-ups)

• Joint pain or inflammation

• Headaches or migraines

Because the reaction can be delayed, it’s often hard to pinpoint the culprit without a record.

Making Food Logging Simple (and Actually Doable)

I get it—life is busy, and the idea of writing down everything you eat can sound like another chore. But here’s the trick: keep it simple and sustainable.

• Go digital: Use an app or your phone’s notes to jot things down quickly.

• Focus on meals + symptoms: You don’t have to track every gram of protein—just the basics and how you feel.

• Be honest: This isn’t about “good” or “bad” foods—it’s about information. The late-night ice cream counts, promise.

• Review weekly: Look for repeating themes. Did you feel great on days you skipped bread? Did your headaches line up with certain snacks?

When to Get Professional Help

If your log is showing a clear pattern, that’s a big step forward. But sometimes the signs aren’t obvious, or you’re still feeling unwell despite making changes. That’s where working with a nutrition professional comes in—we can help you fine-tune your diet, run appropriate testing, and create a plan that works for your lifestyle.

The Bottom Line

Your body is always talking to you—you just have to give it the chance to be heard. A food log is a simple, empowering tool to help you connect what you eat with how you feel. And once you start spotting those connections, you can make changes that bring more energy, better digestion, and improved overall well-being.

Ready to start your food log and uncover what’s been holding you back? At Core Balance Nutrition, I help clients decode their body’s signals and create a nutrition plan that works for their unique needs. Let’s connect and get your health on track.