Potato (peeled)

Vegetables

A low-FODMAP, stool-thickening starch — one of the gentlest staples.

GASP score by preparation (lower is gentler · 0–10)· per 100 g serving

Preparation	Gas	Binding	Overall
Steamed	0.7	6.0	0.6
Boiled & drainedusual	0.6	6.0	0.5
Roasted (low oil)	0.8	6.0	0.6
Puréed / mashed / peeled	0.8	6.3	0.5
Fried / oily	0.8	6.0	0.6

Flavour

1.5

Bland

BlandBam

Nutrition (how nutrient-dense)

Nutritious

Light on (tap to add):

protein +

Eggs Salmon Chicken breast

Calcium & vitamin D +

Canned salmon (with bones)Sardines (with bones)Fortified oat milk

Omega-3 fats +

Salmon Sardines Canned tuna

Three lenses: how gentle, how nourishing, how tasty. Gentle isn't the same as healthy — how the scores work →

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More vegetables, gentlest first

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Scores are modelled estimates, not medical advice. Everyone's gut is different, and tolerance changes over time. Reintroduce foods one at a time, and follow your own medical team's advice.