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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 the post - · 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 the post - · 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 the post - · 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.
Read the post - · 7 min read
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.
Read the post - · 6 min read
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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