Track your digestive health effectively

My new journal will help you to track your food intake and bowel movements to understand how your diet affects your digestive system. Don't let IBS hold you back.

Understanding Irritable Bowel Syndrome

What is IBS?

IBS is a common intestinal disorder that causes abdominal pain, bloating, constipation, and diarrhea. It affects millions of people, but its causes are still poorly understood.

The Four Types of IBS

There are four subtypes of IBS based on the symptoms and bowel movements: IBS-C (constipation-predominant), IBS-D (diarrhea-predominant), IBS-M (mixed), and IBS-U (unclassified).

How Lifestyle Affects IBS

Lifestyle choices such as diet, stress, and exercise can have a significant impact on digestive health. By tracking your food and bowel movements, you can understand your triggers and manage IBS effectively.

Foods That Can Aggravate IBS


FODMAPs are fermentable carbohydrates that may cause bloating, cramping, and diarrhea in people with IBS.


Gluten is a protein found in wheat, rye, and barley that can be hard to digest and may trigger IBS symptoms.


Dairy products often contain lactose, which can cause gas, bloating, and diarrhea in some people with IBS.

Processed Foods

Processed foods are often high in fat, sugar, and salt, which can irritate the digestive system and lead to IBS symptoms.

Possible Alternatives to Trigger Foods

FODMAP Alternatives

There are many low-FODMAP alternatives to common trigger foods, such as gluten-free grains, lactose-free dairy, and non-gassy vegetables and fruits..

Gluten-Free Options

There are many delicious gluten-free alternatives to wheat-based products, such as quinoa, buckwheat, and corn. Many foods are naturally gluten-free, like rice and potatoes.

Dairy-Free Options

Many plant-based alternatives to dairy products are available, such as soy milk, almond milk, and vegan cheese. Lactose-free dairy is also available in many supermarkets.

Whole Food Alternatives

Whole foods like fruits, vegetables, lean proteins, and healthy fats are generally well-tolerated by people with IBS. They are also high in essential vitamins and minerals.

How to Use My Book

Step-by-Step Guide

The journal provides detailed instructions on how to track your food intake and bowel movements accurately and efficiently.

Food Diary Template

Use the blank food and BM diary templates provided to track your food intake today and bowel movements tomorrow every day rigorously.

Analyze and Conclude

After one month, you can self-evaluate your results by easily cross-referencing food intake on one day and any BM the next day. Determine which foods resulted in the worst BM experiences and, eliminate the triggers! And, as always, consult your doctor.

How to Analyze Results

Once you have collected a few weeks' worth of data, you can start analyzing your results to identify any patterns or triggers.

Today: June 1 Tomorrow: June 2
Time of Day Food Bowel Movement Bristol Type
8:00 AM Coffee & Oats
9:00 AM Normal 3
10:00 AM Soft Serve 5
12:00 PM Spicy Food Diarrhea 7
8:00 PM Fatty Red Meat

Use the tables to record your results and make the necessary changes to your diet and lifestyle. We can see from this example that eating spicy food followed by fatty red meat in the evening led to a bad morning the next day. Remember, every individual is different, so it may take some trial and error to find what works best for you.

About the Author

Nick Garner

The author of the "Poo Journal," Nick Garner, is a just another IBS sufferer. After dealing with an adverse reaction to medication he entered into a pit of despair with lymphocitic colitis. It was during that period in his life where he needed an easy way to correlate his intake with his exhaust, and this format for logging food and bathroom activities was born. He believes in the power of self-observation and the importance of individualized dietary plans, considering that everyone's body responds differently to various foods. His personal journey with IBS, characterized by trial and error, discovery, and progress, inspired him to help others navigate their own paths to better digestive health.

Nick holds no credentials or degrees in any medical related fields and does not offer any medical advice. He has seen the transformative power of keeping a food and bowel movement journal in managing IBS symptoms, which led him to develop and offer the "Poo Journal." His goal is to empower individuals to understand their bodies better and take control of their IBS management. Nick hopes to simplify the process of tracking, analyzing, and correlating food intake with bowel habits, making it less overwhelming and more approachable. Through this journal, he invites you to join him in a journey towards improved gut health and a better quality of life.


© PooJournal is Copyright 2023 Nicholas Garner