Today
Bowel movements
Tap the Bristol stool type each time you go.
1–2 hard · 3–5 typical · 6–7 loose/watery
Worst urgency
The most urgent moment of the day.
How you feel
Food
Optional quick tags.
Exposures
Planned challenges and accidental exposures.
Anything unusual?
Possible confounders that could affect today.
Optional, short.
Red flags
Check anything that applies today.
Entries save automatically on this device.
Costco shopping list
Inventory and formulations vary. Check every label for gluten and dairy, and prefer items you can finish or freeze.
Skip during the experiment
- Dairy ingredients: whey, casein, milk solids, butter/ghee, cream, cheese, and yogurt
- Wheat, barley, rye, malt, regular soy sauce, and uncertified oats during the gluten-free phase
- Sugar-free gum or candy containing sugar alcohols
- “Gut repair” powders, detox teas, greens powders, and new probiotic supplements
- Heavy alcohol, excessive caffeine, and very greasy or spicy meals
- Products with unclear ingredient lists that make exposures hard to interpret
Longer-term dairy avoidance can reduce calcium and vitamin D; a poorly planned gluten-free diet can be low in fiber, iron, and B vitamins. Use fortified alternatives and varied whole foods, and get dietitian help if restrictions continue.
Meals & plan
Change one category at a time and compare weekly patterns, not single days.
Phases
Phase 3 · Reintroduction steps
Simple meals
Portions should match hunger, activity, and goals. This isn’t a calorie-restriction plan.
Minimal weekly prep
- Cook rice or quinoa.
- Cook one protein and two vegetables.
- Bake potatoes or sweet potatoes.
- Boil several eggs.
- Freeze extra Costco-sized portions right away.
Experiment rules
- Change one category at a time.
- Keep portions, caffeine, alcohol, supplements, and routines reasonably consistent.
- Record any illness, travel, medication change, or unusually stressful day.
- Avoid xylitol, sorbitol, maltitol, and other sugar alcohols; they can cause loose stools. Note the date you stop them.
- Compare weekly patterns, not one unusually good or bad day.
- Add fiber gradually. While diarrhea is active, favor cooked vegetables and moderate portions over large salads, big bean servings, fiber supplements, or lots of fermented food.
Medical care
Because diarrhea is already recurring, arrange a medical appointment rather than relying on this experiment alone.
References
This tracker complements—not replaces—medical evaluation. It doesn’t diagnose and isn’t individualized medical advice.
History
Look for repeatable trends: fewer urgent movements, fewer type 6–7 stools, less pain or bloating, steadier energy.
Last 7 days
Trends
Recent entries
Tap a day to view or edit it.
Your data
Stored only in this browser on this device. Nothing is sent anywhere, so export a backup now and then.