Keep a food journal (First Option)
1 Draw a vertical line down the center of a notebook page, dividing it into a right and left section.
2 Record everything you eat at each meal or snack throughout the day in the left column of your notebook page. Be sure to note the time of day you consumed the food and the portion size of the food.
3 Record all digestive symptoms in the right column on the same notebook page and also note the time of day at the onset of symptoms. An example entry may say "2:00 pm -- 1/4 cup of peanuts" in the left column and "3:30 pm -- gas and bloating" in the right column.
4 Review your food intake and digestive symptoms daily to identify patterns. If a pattern emerges, such as a bloated feeling a couple hours after eating only a certain food, this is likely the food you are sensitive to. If bloating happens after certain meals or food combinations, list all the foods the meals contain and identify the common ingredients. The ingredients in common
are all the foods you could be sensitive to.
5 Eliminate one potential food determined in step four completely from your diet for at least 10 days, while continuing to track food intake and digestive symptoms. If all symptoms of bloating are resolved, you have determined the food you are sensitive to. If not, carry on to step six.
6 Repeat step five as many times as necessary until all foods determined in step four have been individually eliminated. If no results are produced from steps one through six, carry on to section two to eliminate major allergens from your diet.
Elimination Diet for Major Allergens (Second Option more effort)
1 Choose one of the eight major allergens to eliminate from your diet first. The major food allergens are milk, eggs, fish, shellfish, tree nuts, peanuts, wheat and soybeans.
2 Completely avoid all foods that contain the allergen you selected for at least 10 days while tracking your food intake and digestive symptoms. If bloating resolves, this is the allergen you are sensitive to. If bloating does not resolve, move on to step three.
3 Choose a second allergen to eliminate from your diet for at least 10 days while tracking food intake and digestive symptoms. The first allergen eliminated can be re-included in your diet at this point. If bloating resolves, this is the allergen you are sensitive to. If bloating does not resolve, repeat this step until all of the major allergens have been tried.
4 See your health care provider if you are unable to determine the food you are sensitive to.
Keep Going, Don't Give UP!!!