Gut-friendly food scores for a fuller life.
Check how gentle a food
might be — before you eat it.
Paste a recipe, scan a packet or photograph your plate. Toots & Trots gives it a GASP score, flags the ingredients driving it, and suggests gentler swaps — for life with a J-pouch and other sensitive guts (ostomy, IBD, IBS).
Modelled estimates, not medical advice. Everyone's gut is different.
How you cook it changes everything — take onion:
How a food might score
- White rice, boiledLikely gentler
- Porridge oatsGentle in moderation
- SweetcornBetter in small amounts
- Raw onionMore likely challenging
Lower is gentler. Shape and word as well as colour.
Try it now
Three ways to check a food — recipe, packet, or plate. Here's what you get.
Paste the link to any recipe, upload a cookbook photo, or copy-paste the ingredient list — and see how gentle it's likely to be for your pouch, ingredient by ingredient.
Check a recipe →See an example result ↓
Here's one we scored earlier
Gentle Mac & Cheese
Three lenses at a glance: gentle on the gut, plus how nourishing and how tasty.
Three ways we score every food
Gentle on your gut. Good for you. Still a joy to eat. Eating “green” isn't the whole story — the gentlest foods aren't always the most nourishing, so we score all three and let you balance them.
Gentle
the GASP scoreHow easy a food is likely to be on your gut — gas, irritation, looseness and roughage. Lower is gentler.
Nourishing
the Health scoreHow nutrient-dense it is, shown in stars. Because gentle isn't the same as healthy — white rice is gentle, but you still need balance.
Tasty
the Flavour scoreHow much flavour it brings, from bland to bam. Because a fuller life means food you actually enjoy, not a beige plate.
Inside the Gentle score
The GASP Score weighs four things that tend to matter most for a sensitive gut. Here's how white rice, boiled, scores on each axis:
Gas
fermentation, bloating and wind
Agitation
irritation and stimulant-driven urgency
Stool-loosening / Speed
looser, faster, more urgent output
Particle load
coarse, undigested residue
Browse foods by score
Every food, scored for how gentle it's likely to be — lower is gentler. Here's a gentler and a harder pick from across the food groups. Browse the full list — by category and searchable — on the foods page.
Gentler foods
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.
Buttered Garlic Stock Rice
0.8/ 10Fluffy rice cooked in onion-free stock with garlic oil and finished with butter — a savoury, gentle base that turns plain rice into something you'd choose.
Serves 4 · 25 min
Garlic-Butter Mashed Potato
0.9/ 10Smooth, buttery mash with a gentle garlic note from infused oil — no raw garlic, no onion, just comfort. The side that goes with almost everything.
Serves 4 · 30 min
Soothing Chicken & Rice Congee
0.9/ 10Rice simmered low and slow in onion-free stock until it collapses into a soft, soothing porridge, with shredded chicken and ginger. Warm, hydrating and about as gentle as a meal gets.
Serves 4 · 70 min
Our story
“This started as my own way to get through the hardest weeks after pouch surgery — a way to score my food and calm things down. It helped me enough that I wanted to put it in other people's hands.”
— Robin, who lives with a J-pouch
Read our story →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 the unpredictable months after takedown — with guidance for ostomy, IBD and IBS too.
Who it's for →Common questions
Is a low score a “safe” food?
No — it’s a gentler estimate, not a verdict. There are no good or bad foods, and everyone’s gut is different.
Does cooking change the score?
Often, yes. Boiling, peeling, draining or infusing can all make the same food gentler — we score the preparation, not just the food.
Is this medical advice?
No. It's a modelled guide to experiment with, alongside your own medical team — not a diagnosis or a treatment.
Missing a food? Got a question?
Tell us what to add or fix. We read everything, and your suggestions help shape the scores.