Identifying allergies


The Wellness Journal can help isolate what elements in your diet that may be causing symptoms.

How to use the Wellness Journal for allergies:

Food and environmental problems can cause a host of different symptoms such as changes in heart rate, blood pressure, moods.  They can also cause headaches, skin rashes, swelling, exercise intolerance, itchiness, dizziness, fainting, asthma, brain fog, aching joints (inflammation), nausea, red eyes, runny nose, and digestive upset.

Week One

  • Start the journal first thing upon waking.
  • Note exactly what you eat or drink and the time that you eat.
  • Be specific. Include the small stuff such as the butter on toast or the toppings on your specialty coffee.
  • Note any and all symptoms, the severity and the time they occur.  
  • Take your heart rate (and blood pressure if you have access to a monitor) at the time of the symptoms appearing. 
  • Use the journal for a minimum of a week.
  • Note how you feel during the day, your sleep quality, the weather, and pain.  Use the icons and scales included in the journal.
  • At the end of the week use the weekly summary to include all foods you think may have a connection to your symptoms.  

Week Two

  • In the "Week Ahead" section write down what foods you will include in your diet for the week.
  • Leave out of your diet the foods that you believe may have caused symptoms.
  • Continue to note exactly what you eat, when and any symptoms.
  • At the end of the week use your weekly summary to add any additional foods you believe may be connected to your symptoms.

 If you are symptom free after leaving out your suspected foods

  • Take your list of foods to the allergist to get tested, or
  • Continue to avoid those foods

 If you are NOT symptom free after leaving out your suspected foods

  • Consider starting an elimination diet such as FODMAP.
  • Elimination diets require that you track your food and symptoms. Use the Wellness Journal to help organize your health information and to document your progress.


According to the Mayo Clinic the 8 most frequent allergies are:

  1. Milk
  2. Eggs
  3. Peanuts
  4. Tree nuts (such as almonds, cashews, walnuts)
  5. Fish (such as bass, cod, flounder)
  6. Shellfish (such as crab, lobster, shrimp)
  7. Soy
  8. Wheat

In your list of foods that may be connected to your symptoms - look for other patterns in food groups such as:

  • dairy
  • grains
  • nightshades
  • high oxylate foods
  • high salicylate foods
  • high histamine foods  

For more information on allergies visit: