Food Allergy & Intolerance Tracker & Reference System

"Keep a food diary" is the advice everyone gets and almost no one is told how to actually do. Write down what you eat? For how long? What counts as a reaction? How do you tell an allergy from an intolerance from something else entirely — and how do you walk into an allergist appointment with something more useful than "I think it might be dairy, or maybe almonds, I'm not sure"?

I built this because I needed it.

This is a 39-page fillable and printable PDF — a complete system for tracking reactions, building your own trigger reference, and organizing what you've learned for the people helping you figure it out.

---

WHAT'S INSIDE

Setup: Confirmed Triggers

A running reference page for foods you've already identified — through testing, an elimination protocol, or your own experience — marked as confirmed or suspected, with reaction type and severity. This is what you check your daily logs against.

28-Day Reaction Log

One page per day. What you ate, whether a reaction occurred, how severe it was, time to onset, exposure type (direct or cross-contamination), suspected triggers, and space for anything else that might be relevant — sleep, stress, activity. Built to take a few minutes, not twenty.

Cross-Reactivity Working Page

If you react to one food in a family, you may be more likely to react to others. This page helps you track related foods you haven't tested yet and record what happens as you try them — plus a reference list of common cross-reactive groups (tree nuts, shellfish, oral allergy syndrome pairings, and more).

Glossary & Testing Reference

What actually separates an allergy from an intolerance from a sensitivity — mechanism, timing, severity, side by side. Plus a plain-language breakdown of skin prick tests, IgE panels, IgG testing (including the caveat most people aren't told), elimination diets, and oral food challenges — what each one is, what it tells you, and questions worth asking.

What to Tell Your Allergist

One page to organize anaphylaxis and epinephrine history, current avoidance strategies, testing already done, patterns from your log worth flagging, and questions for your visit. Fill it in ahead of time, or build it gradually as things come up.

---

Format: 39-page fillable PDF, US Letter. Type directly on your device or print and fill by hand.

This is an organizational tool, not medical advice. It's designed to help you record, organize, and communicate your own experience — always work with a qualified healthcare provider for diagnosis and treatment, including before starting any elimination or reintroduction process.

---

Pairs well with the Gut Health Tracker & Reference System, the Elimination Protocol Tracker, and the ADHD Executive Function Tracker & Reference System, also available in my shop — built to cross-reference each other if you're managing more than one thing at once.

Want the full picture? The Complete Elimination & Allergy System bundles this with the Elimination Protocol Tracker at 20% off buying separately. View the Bundle

payhip.com/StegoHealthSystems