The Bellynote blog
Plain-language, research-backed writing on food triggers, gut symptoms, and the practice of tracking what you eat. Every post cites its sources.
- · 7 min read
How to find your food triggers
Reactions are delayed, dose-dependent, and tangled up with everything else going on. A calmer, more reliable way to track a trigger down, without an elimination-diet marathon.
Read more → - · 6 min read
Bloating after meals: a practical way to track down the cause
Post-meal bloating rarely has one obvious cause. What the evidence points to, from portion size to FODMAPs to constipation, and how to log your way to an answer.
Read more → - · 6 min read
Your cycle and your cravings: tracking food and hormones together
Appetite and cravings shift across the menstrual cycle, on average modestly, and with a lot of variation from person to person. What the research shows, and why tracking your own is the point.
Read more → - · 6 min read
The 12 food groups Bellynote tracks, and why grouping matters
Tracking individual foods makes patterns hard to see. Grouping ingredients into gluten, dairy, nightshades, and FODMAPs is how a pattern shows up across meals that look nothing alike.
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Elimination diets, minus the guesswork
An elimination diet only works if you do the reintroduction. The three-phase structure, the mistakes that leave people stuck on a needlessly narrow diet, and where tracking helps.
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Why most food journals fail, and how to keep one that doesn't
Most food journals get abandoned within weeks. It's a design problem, not a discipline problem, and the research on self-monitoring points to a version that sticks.
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