Gut-friendly food scores for a fuller life.

Eat with a little
more confidence.

Toots & Trots estimates how gentle a food or meal is likely to be for life with a J-pouch — so you can plan, shop and eat with less second-guessing.

Score a meal Browse foods by score

Modelled estimates, not medical advice. Everyone's gut is different.

How a food might score

White rice, boiledGo for it
Porridge oatsOK in moderation
SweetcornSmall amounts
Raw onionApproach cautiously

Lower is gentler. Each score carries a shape and a word as well as a colour, so it reads clearly however you see colour.

Browse foods by score

The gentlest and the harshest in each group, ranked. Sort by gas, agitation, stool-loosening, particle load or binding — and switch how a vegetable's prepared to see the score change.

Go for itOK in moderationSmall amountsApproach cautiously

Browse foods by score

Lower is gentler. Click a column (G/A/S/P/B/Total) to sort; tap a food for detail. Where preparation changes the score — mostly vegetables — switch it with the menu on that table.

Vegetables

94 foods

Food
Jerusalem artichoke*	7.8	0.0	2.9	1.5	1.3	8.3
Onion	7.3	0.3	2.8	1.4	0.5	8.1
Shallot	7.0	0.1	2.5	0.9	0.5	7.6
Garlic	7.0	0.1	2.3	0.4	0.8	7.3
Celery	3.2	0.2	2.3	6.3	0.7	6.9
Leek	5.9	0.0	2.3	2.8	0.7	6.7
Brussels sprouts	5.0	0.0	2.3	5.4	1.2	6.4
Spring onion (white bulb)	5.5	0.1	2.0	1.4	0.5	6.2
Mushroom (button)	5.0	0.0	2.2	2.1	0.5	5.9
Alfalfa sprouts	1.7	0.2	1.2	5.8	0.5	5.7

Fruits

53 foods

Food
Figs (dried)*	5.9	0.3	3.9	4.8	1.4	7.3
Blackberries	2.4	1.0	2.3	7.3	1.2	7.3
Guava	3.3	1.0	2.8	6.9	1.7	7.2
Nashi pear	5.7	0.4	3.7	4.1	1.2	7.1
Pomegranate	3.6	1.2	3.0	6.0	1.0	7.0
Currants (dried)*	5.7	0.6	3.8	3.7	1.5	6.9
Prunes*	5.8	0.5	3.7	2.8	2.3	6.6
Dates*	5.5	0.2	3.3	1.8	1.5	6.3
Watermelon	5.4	0.3	3.0	1.3	0.8	6.2
Raspberries	2.7	0.7	2.1	6.0	1.5	6.2

Grains & Starches

84 foods

Food
Wheat bran cereal	4.8	0.1	2.9	7.0	2.6	7.3
Besan / chickpea flour	6.3	0.2	2.8	2.8	3.1	6.4
Coconut flour	3.1	0.5	2.2	5.4	2.5	5.5
Granola / toasted muesli	3.4	0.8	2.8	4.9	3.8	5.0
Wholemeal flour	3.2	0.1	1.8	4.9	3.1	4.8
Muesli	3.9	0.1	2.6	4.4	3.8	4.7
Frozen lasagne	4.1	2.1	3.0	1.1	3.3	4.7
Wholemeal bread	4.2	0.1	2.1	4.1	3.4	4.6
Rye bread	4.5	0.4	2.1	2.8	4.2	4.5
Frozen pizza	3.8	2.0	2.7	1.1	3.0	4.4

Legumes & Pulses

25 foods

Food
Baked beans (in sauce)	6.5	0.8	3.2	3.8	3.1	6.9
Soybeans*	5.3	0.6	2.7	3.1	1.7	6.2
Soy mince / TVP*	5.0	0.1	2.1	2.6	1.0	5.7
Broad beans / fava*	5.0	0.1	2.3	3.2	2.0	5.6
Split peas (soup)*	5.8	0.0	1.9	1.6	3.5	5.4
Four bean mix*	4.7	0.2	2.5	3.8	2.8	5.3
Pinto beans*	4.7	0.2	2.5	3.8	3.3	5.1
Navy beans*	4.9	0.2	2.6	3.7	3.8	5.1
Adzuki beans*	5.0	0.0	2.3	2.9	3.3	5.1
Lupini beans*	4.3	0.3	2.1	3.2	1.7	5.0

Meat, Fish & Proteins

52 foods

Food
Plant protein powder*	3.1	0.3	1.4	1.1	1.0	3.5
Battered fried fish*	1.5	1.5	1.9	0.2	2.1	2.4
Chicken nuggets*	1.4	1.5	1.9	0.2	2.0	2.4
Sausage (pork/beef)*	1.0	1.6	1.5	0.0	0.6	2.1
Bacon*	0.4	1.7	1.5	0.0	0.0	2.0
Chicken schnitzel (crumbed)*	1.2	1.2	1.5	0.3	1.2	2.0
Seitan*	1.8	0.1	0.8	0.5	1.1	2.0
Fish fingers*	1.4	1.0	1.5	0.4	2.1	1.9
Meatballs*	1.3	0.8	1.1	0.4	1.3	1.7
Burger patty (seasoned)*	0.8	1.3	1.3	0.0	0.0	1.7

Dairy & Alternatives

35 foods

Food
Milk (full cream)	5.2	0.5	2.7	0.0	0.0	6.0
Milk (skim)	5.1	0.1	2.4	0.0	0.0	5.7
Ice cream (dairy)	4.5	0.8	3.1	0.0	0.3	5.5
Soy milk (whole bean)	4.0	0.2	1.4	0.3	0.5	4.3
Condensed milk	3.0	0.5	2.8	0.0	0.1	3.9
Evaporated milk	3.0	0.6	2.2	0.0	0.0	3.7
Fruit yoghurt	3.0	0.6	2.0	0.4	0.8	3.6
Buttermilk	2.8	0.8	1.7	0.0	0.1	3.4
Coconut cream (canned)	2.1	1.3	1.9	0.2	0.3	2.9
Ricotta	2.3	0.7	1.6	0.0	0.3	2.9

Herbs & Spices

57 foods

Food
Onion powder*	8.8	0.0	2.3	0.2	0.5	9.2
Garlic powder*	8.8	0.1	2.2	0.2	0.5	9.2
Poppy seed*	0.8	0.3	0.9	5.8	0.7	5.3
Garlic salt*	3.5	0.0	0.8	0.1	0.3	3.7
Chilli flakes*	0.7	3.2	0.9	1.4	0.5	3.4
Chilli powder / cayenne*	0.7	3.3	0.7	0.5	0.3	3.3
Onion salt*	3.1	0.0	0.8	0.1	0.4	3.2
Wasabi*	1.3	2.6	1.0	0.7	0.8	2.9
Horseradish	1.4	1.9	1.2	1.4	0.5	2.7
Caraway seed*	0.8	0.2	0.6	2.4	0.6	2.5

Condiments & Sauces

47 foods

Food
Sugar-free sweets (sorbitol/xylitol)	7.6	0.0	3.8	0.0	0.0	8.6
French onion soup mix	6.7	0.2	2.5	0.7	1.3	7.0
Ready-made curry (jar/pouch)	5.5	3.3	3.6	1.3	1.3	6.9
Curry paste	4.5	3.8	3.1	1.3	0.5	6.2
Honey	5.2	0.4	3.0	0.0	0.0	6.2
Packet soup (powder)	5.7	0.6	3.2	1.7	2.9	6.0
Sriracha / hot sauce	0.7	4.8	1.5	0.2	0.1	4.9
Pasta sauce / marinara (jar)	3.1	1.7	2.3	1.3	1.3	4.1
Pesto	3.0	1.4	2.2	1.2	0.5	4.0
Stock (contains onion & garlic)	3.6	0.3	1.3	0.0	0.3	3.9

Nuts & Seeds

21 foods

Food
Mixed nuts	3.4	1.1	2.9	7.6	1.2	8.1
Hazelnuts	2.8	1.2	2.8	7.6	0.9	8.0
Almonds	2.5	0.8	2.3	7.6	0.7	7.8
Brazil nuts	1.9	1.2	2.4	7.6	0.7	7.7
Pecans	2.3	1.2	2.6	7.3	0.9	7.5
Walnuts	1.9	1.1	2.2	6.5	0.7	6.8
Popcorn*	1.5	0.2	1.4	7.8	2.4	6.6
Sunflower seeds*	2.3	0.8	2.0	6.2	0.7	6.5
Cashews	3.8	0.9	2.6	5.5	1.3	6.4
Pumpkin seeds / pepitas*	2.0	0.8	1.8	6.1	0.7	6.3

Beverages

33 foods

Food
Apple juice	5.5	1.1	3.2	0.0	0.6	6.4
Milkshake	5.2	0.9	3.7	0.0	0.4	6.3
Smoothie (fruit + dairy)	4.2	0.8	2.8	0.7	2.1	4.7
Orange juice	3.3	2.0	2.9	0.2	0.9	4.3
Cola / soft drink	2.9	1.6	2.8	0.0	0.0	4.0
Breakfast drink (Up & Go style)	3.5	0.2	2.1	0.3	1.8	3.8
Iced coffee (dairy)	2.5	1.9	2.7	0.0	0.0	3.8
Coconut water	2.9	0.3	1.8	0.0	0.0	3.5
Protein shake	2.9	0.4	2.0	0.0	0.8	3.4
Energy drink	1.6	2.2	2.5	0.0	0.0	3.4

Fats & Oils

17 foods

Food
Chilli-infused oil*	0.1	3.7	1.5	3.7
Lard	0.5	1.4	1.3	1.7
Duck fat	0.5	1.4	1.3	1.7
Garlic-infused olive oil*	0.1	1.4	1.4	1.6
Sunflower oil	0.4	1.3	1.2	1.6
Peanut oil	0.4	1.3	1.2	1.6
Coconut oil	0.4	1.2	1.1	1.5
Rice bran oil	0.4	1.2	1.1	1.5
Avocado oil	0.4	1.2	1.1	1.5
Flaxseed oil	0.4	1.2	1.1	1.5

Functional Fibers & Supplements

11 foods

Food
Inulin / chicory root fiber	8.1	0.0	2.5	0.3	0.5	8.6
Wheat bran	3.0	0.1	2.0	8.4	1.0	8.2
Resistant starch	2.0	0.1	0.6	0.9	3.1	1.9
Guar gum / PHGG	1.6	0.0	0.4	0.3	4.4	1.4
Oat bran*	1.4	0.1	0.6	1.5	5.9	1.3
Glucomannan / konjac	1.6	0.0	0.3	0.3	4.8	1.3
Acacia fibre	1.1	0.0	0.4	0.3	3.0	1.1
Psyllium husk	0.7	0.0	0.3	1.3	5.0	1.0
Pectin (e.g. in applesauce)	1.6	0.0	0.2	0.0	7.1	1.0
Slippery elm	0.8	0.0	0.2	0.3	4.2	0.7

Snacks & Packaged

13 foods

Food
Protein bar	5.0	0.5	2.7	1.5	2.0	5.5
Muesli bar	3.3	0.7	2.6	3.6	3.5	4.1
Corn chips / tortilla chips	1.7	1.2	1.9	3.9	3.3	3.9
Breakfast bar	3.3	0.4	2.3	2.5	3.3	3.7
Chocolate	2.4	1.2	2.5	0.5	0.5	3.4
Chocolate biscuits	2.7	0.7	2.0	0.6	2.4	3.1
Plain biscuits	2.7	0.8	2.1	0.3	3.3	3.0
Lollies / gummies	2.2	0.8	2.3	0.1	1.1	2.9
Savoury / flavoured crackers	2.6	1.0	1.7	0.8	3.3	2.9
Pretzels	2.9	0.2	1.2	0.8	4.1	2.7

Desserts & Sweets

14 foods

Food
Sugar-free / sweetened dessert	6.6	0.6	4.0	0.3	1.1	7.4
Cheesecake	3.2	1.3	3.0	0.1	0.9	4.1
Chocolate cake	3.3	1.1	2.9	0.6	2.1	4.0
Muffin (sweet)	3.4	0.4	2.2	0.7	2.7	3.6
Sorbet	2.6	1.0	2.4	0.2	0.8	3.4
Cake	3.1	0.5	2.3	0.3	2.7	3.4
Sponge cake	2.9	0.1	1.8	0.2	2.6	3.0
Custard	2.8	0.2	1.8	0.0	2.4	2.9
Dairy-free ice cream	2.3	0.7	2.2	0.1	1.1	2.9
Rice pudding	2.8	0.3	2.0	0.2	4.3	2.7

* A food is shown in its usual form when the chosen preparation doesn't apply to it. Scores are modelled estimates, not medical advice.

Recipes

Recipes, scored for your pouch.

Original Toots & Trots recipes, each rated with the GASP Score — with the harsher ingredients flagged and gentler swaps built in. Browse by meal, cuisine, dietary need or gentleness. Got a recipe from somewhere else? Check its score too.

Browse recipes Check a recipe's score

Gentle Spaghetti Bolognese

1.6/ 10

Go for it

A rich, slow-simmered bolognese that skips the onion and garlic but keeps all the savoury depth — built on our onion-free stock, garlic-infused oil and a little tomato paste. A weeknight staple the whole table can share.

DinnerItalianLow-FODMAPEgg-freeNut-freeFish-freeShellfish-freeSesame-freeBatch-cook

Serves 6 · 55 min

Gentle Spaghetti & Meatballs

1.7/ 10

Go for it

Soft, herby beef-and-pork meatballs in a gentle tomato sauce over white spaghetti — onion- and garlic-free, but full of flavour. A proper family dinner that won't cost you the night.

DinnerItalianLow-FODMAPSoy-freeNut-freeFish-freeShellfish-freeSesame-freeBatch-cook

Serves 5 · 45 min

Gentle Mac & Cheese

1.8/ 10

Go for it

A creamy, comforting mac and cheese built on our onion- and garlic-free stock and lower-lactose hard cheeses, with soft veg melted through. Gentle on your pouch — and easy to pep up for everyone else.

DinnerBritishLow-FODMAPEgg-freeSoy-freeNut-freeFish-freeShellfish-freeSesame-freeBatch-cook

Serves 4 · 30 min

What the score is made of

Every food is weighed across a few things that tend to matter most for a pouch. We call it the GASP Score.

Gas: fermentation, bloating and wind
Agitation: irritation and stimulant-driven urgency
Stool-loosening / Speed: looser, faster, more urgent output
Particle load: coarse, undigested residue
Bindingprotective: protective — thickens and calms output

Read how the scoring works →

Meal prep & flavour prep

Onion-free stock, infused oils, batch-cooked basics — ways to make gentler food still taste like food.

Explore meal prep →

Who it's for

Made for adults living with a J-pouch, especially in the unpredictable months after takedown. Versions for IBS, Crohn's and colitis are on the way.

Who it's for →

Missing a food? Got a question?

Tell us what to add or fix. We read everything, and your suggestions help shape the scores.

Eat with a littlemore confidence.

How a food might score

Browse foods by score

Browse foods by score

Vegetables

Fruits

Grains & Starches

Legumes & Pulses

Meat, Fish & Proteins

Dairy & Alternatives

Herbs & Spices

Condiments & Sauces

Nuts & Seeds

Beverages

Fats & Oils

Functional Fibers & Supplements

Snacks & Packaged

Desserts & Sweets

Recipes, scored for your pouch.

Gentle Spaghetti Bolognese

Gentle Spaghetti & Meatballs

Gentle Mac & Cheese

What the score is made of

Meal prep & flavour prep

Who it's for

Missing a food? Got a question?

Eat with a little
more confidence.