Shorter days and a changing weekly rhythm can alter familiar habits. A diary is easiest to maintain when it takes little attention while preserving useful context.
Choose one regular logging moment
Log straight after a meal or during a set evening moment. Record what you ate, the approximate portion and only the context that may genuinely help later. Your record does not have to be perfect.
Separate facts from interpretation
First capture what happened: meal, time and any symptom. A pattern only becomes meaningful when it recurs. One day or one meal does not prove a cause.
End the week calmly
Review your entries once a week. Look not only for symptoms, but also for days that went well. Discuss major dietary changes or persistent symptoms with a doctor or FODMAP-trained dietitian.
Fodmap-Tracker supports self-recording and does not provide a diagnosis.