Toots & Trots
Check a food

Four ways food loosens you

Every food here has an S in its score — how much it's likely to loosen things and speed them up. What the number doesn't tell you is why. There are four different whys behind the same number, and that's the bit that changes what you can do about it.

Robin Tasker · lived experience

Watery isn't always the runs

If you haven't been properly for days, your belly feels bloated, and then it goes watery — that can be the opposite of what it looks like.

Reaching for something to thicken it up can make things worse. Worth a phone call rather than a guess.

A milkshake scores 51 on the loosening axis and a prune 59. Read off a list, they sit side by side and look like the same idea. They have almost nothing in common — one is loosening you because it's rich, the other because fruit sugar and fibre turn up together. Swap one for the other expecting the same day and you'll be surprised twice.

So everything below scores 25 or more on S, grouped by what's doing it. Some of these groups you might be reaching for on purpose. One is here so you can read down it after a rough night and go “ah, that'll be it”. Both are worth having, and they're not the same list.

The second column is separate on purpose. It's the P score — how likely a food is to physically lodge. Several of the things that get you moving are the same things on every blockage list, dried figs most obviously, and a page that didn't say so wouldn't be much use to anyone with a narrow bit.

It ferments (27)

These loosen through the exact thing the rest of this site tells you to keep an eye on. The carbohydrate doesn't get absorbed, so it pulls water in on the way past and then gets fermented further down. It works — and it brings wind and cramping with it.

Raw onion is the one worth sitting with. It scores 40 on S, so it genuinely loosens. But its gas score is 88, and hardly any of that S is sugar — it's fructans. Inulin is the same story with nothing else attached, which matters because it's added to yoghurts, bars and fibre supplements sold for gut health.

  • Inulin / chicory root fibreas served / plainMostly fermentable carbsStrong loosening effect, 40 out of 10010.0/10blockage risk: Clear
  • Jerusalem artichokeroasted (low oil)Mostly fermentable carbsStrong loosening effect, 40 out of 1009.5/10blockage risk: Clear
  • OnionrawMostly fermentable carbsStrong loosening effect, 40 out of 1009.0/10blockage risk: Clear
  • GarlicrawMostly fermentable carbsModerate loosening effect, 37 out of 1008.5/10blockage risk: Clear
  • Onion powderpowdered / dehydratedMostly fermentable carbsModerate loosening effect, 37 out of 10010.0/10blockage risk: Clear
  • Garlic powderpowdered / dehydratedMostly fermentable carbsModerate loosening effect, 37 out of 10010.0/10blockage risk: Clear
  • ShallotsautéedMostly fermentable carbsModerate loosening effect, 36 out of 1008.5/10blockage risk: Clear
  • Baked beans (in sauce)as served / plainMostly fermentable carbsModerate loosening effect, 35 out of 1008.5/10blockage risk: Careful
  • French onion soup mixas served / plainMostly fermentable carbsModerate loosening effect, 34 out of 1007.8/10blockage risk: Clear
  • Besan / chickpea flouras served / plainMostly fermentable carbsModerate loosening effect, 32 out of 1008.3/10blockage risk: Careful
  • Navy beanscanned & drainedMostly fermentable carbsModerate loosening effect, 31 out of 1006.0/10blockage risk: Careful
  • Soybeansboiled & drainedMostly fermentable carbsModerate loosening effect, 30 out of 1006.6/10blockage risk: Careful
  • LeeksautéedMostly fermentable carbsModerate loosening effect, 30 out of 1007.0/10blockage risk: Clear
  • Pinto beanscanned & drainedMostly fermentable carbsMild loosening effect, 29 out of 1005.5/10blockage risk: Careful
  • Four bean mixcanned & drainedMostly fermentable carbsMild loosening effect, 29 out of 1005.6/10blockage risk: Careful
  • Borlotti beanscanned & drainedMostly fermentable carbsMild loosening effect, 29 out of 1005.5/10blockage risk: Only prepared
  • Spring onion (white bulb)rawMostly fermentable carbsMild loosening effect, 29 out of 1006.1/10blockage risk: Clear
  • Mushroom (button)sautéedMostly fermentable carbsMild loosening effect, 28 out of 1005.7/10blockage risk: Clear
  • Adzuki beansboiled & drainedMostly fermentable carbsMild loosening effect, 28 out of 1005.9/10blockage risk: Careful
  • Broad beans / favaboiled & drainedMostly fermentable carbsMild loosening effect, 28 out of 1005.9/10blockage risk: Careful
  • Black-eyed peascanned & drainedMostly fermentable carbsMild loosening effect, 27 out of 1004.9/10blockage risk: Careful
  • Artichoke (globe)boiled & drainedMostly fermentable carbsMild loosening effect, 27 out of 1005.7/10blockage risk: Careful
  • Butter beans / limacanned & drainedMostly fermentable carbsMild loosening effect, 27 out of 1004.8/10blockage risk: Careful
  • Cannellini / white beanscanned & drainedMostly fermentable carbsMild loosening effect, 27 out of 1004.8/10blockage risk: Careful
  • Chickpeascanned & drainedMostly fermentable carbsMild loosening effect, 25 out of 1004.8/10blockage risk: Careful
  • Kidney beanscanned & drainedMostly fermentable carbsMild loosening effect, 25 out of 1004.6/10blockage risk: Careful
  • Black beanscanned & drainedMostly fermentable carbsMild loosening effect, 25 out of 1004.8/10blockage risk: Careful

What you can change: this is the group where preparation does the most work. Onion or garlic into an infused oil keeps the flavour and leaves the fructans behind, because they don't dissolve into oil. Beans rinsed well and cooked soft lose some of it to the water. And if it's a supplement rather than a food, the label is where inulin and chicory root tend to be hiding.

It's the sugar pulling water in (54)

Sweet, with not much else behind it. The sugar arrives faster than it can be taken up, water follows it in, and things move. Closer to a laxative than to a meal.

Sugar-free sweets are the ones that catch people out, and they sit near the top of this list rather than the bottom. The sweetener is the whole effect. If a word on the label ends in -ol— sorbitol, maltitol, xylitol — that's the one doing it.

  • Sugar alcohols / sugar-free sweetsas served / plainMostly fermentable carbsStrong loosening effect, 70 out of 10010.0/10blockage risk: Clear
  • Sugar-free / sweetened dessertas served / plainMostly fast sugarStrong loosening effect, 65 out of 1009.2/10blockage risk: Clear
  • Honeyas served / plainMostly fast sugarStrong loosening effect, 58 out of 1008.7/10blockage risk: Clear
  • Spirits (vodka/gin/whisky)as served / plainMostly rich in fatStrong loosening effect, 57 out of 1008.6/10blockage risk: Clear
  • Fructoseas served / plainMostly fast sugarStrong loosening effect, 55 out of 1007.9/10blockage risk: Clear
  • Condensed milkas served / plainMostly fast sugarStrong loosening effect, 53 out of 1005.5/10blockage risk: Clear
  • Apple juiceas served / plainMostly fermentable carbsStrong loosening effect, 49 out of 1008.1/10blockage risk: Clear
  • WatermelonrawMostly fermentable carbsStrong loosening effect, 47 out of 1007.6/10blockage risk: Clear
  • Energy drinkas served / plainMostly fast sugarStrong loosening effect, 47 out of 1006.2/10blockage risk: Clear
  • Cola / soft drinkas served / plainMostly fast sugarStrong loosening effect, 47 out of 1006.4/10blockage risk: Clear
  • Sorbetas served / plainMostly fast sugarStrong loosening effect, 46 out of 1005.6/10blockage risk: Clear
  • Golden syrupas served / plainMostly fast sugarStrong loosening effect, 46 out of 1005.0/10blockage risk: Clear
  • Lollies / gummiesas served / plainMostly fast sugarStrong loosening effect, 46 out of 1004.6/10blockage risk: Clear
  • LycheerawMostly fermentable carbsStrong loosening effect, 45 out of 1007.0/10blockage risk: Clear
  • Orange juiceas served / plainMostly fast sugarStrong loosening effect, 43 out of 1006.4/10blockage risk: Clear
  • Pineapple lumpsas served / plainMostly fast sugarStrong loosening effect, 43 out of 1004.1/10blockage risk: Clear
  • Jellyas served / plainMostly fast sugarStrong loosening effect, 42 out of 1003.8/10blockage risk: Clear
  • Cakeas served / plainMostly fast sugarModerate loosening effect, 39 out of 1003.7/10blockage risk: Clear
  • Lemon curdas served / plainMostly fast sugarModerate loosening effect, 39 out of 1004.0/10blockage risk: Clear
  • Flat white (full cream milk)as served / plainMostly rich in fatModerate loosening effect, 39 out of 1004.4/10blockage risk: Clear
  • Coconut sugaras served / plainMostly fast sugarModerate loosening effect, 39 out of 1003.9/10blockage risk: Clear
  • Iced coffee (dairy)as served / plainMostly fast sugarModerate loosening effect, 39 out of 1004.5/10blockage risk: Clear
  • Lemonade / clear soft drinkas served / plainMostly fast sugarModerate loosening effect, 39 out of 1005.1/10blockage risk: Clear
  • Flat white (oat milk)as served / plainMostly fermentable carbsModerate loosening effect, 38 out of 1004.1/10blockage risk: Clear
  • Flat white (lactose-free milk)as served / plainMostly rich in fatModerate loosening effect, 38 out of 1003.9/10blockage risk: Clear
  • Long blackas served / plainMostly fermentable carbsModerate loosening effect, 38 out of 1004.1/10blockage risk: Clear
  • Coffee (caffeinated)as served / plainMostly fermentable carbsModerate loosening effect, 38 out of 1004.0/10blockage risk: Clear
  • Flat white (almond milk)as served / plainMostly fermentable carbsModerate loosening effect, 38 out of 1004.0/10blockage risk: Clear
  • Evaporated milkas served / plainMostly rich in fatModerate loosening effect, 37 out of 1004.7/10blockage risk: Clear
  • Wine (white, dry)as served / plainMostly fermentable carbsModerate loosening effect, 36 out of 1005.1/10blockage risk: Clear
  • Wine (red)as served / plainMostly fermentable carbsModerate loosening effect, 36 out of 1004.9/10blockage risk: Clear
  • Gelatoas served / plainMostly fast sugarModerate loosening effect, 36 out of 1003.9/10blockage risk: Clear
  • Fruit cordial / squashas served / plainMostly fast sugarModerate loosening effect, 35 out of 1004.6/10blockage risk: Clear
  • GrapesrawMostly fast sugarModerate loosening effect, 35 out of 1004.9/10blockage risk: Careful
  • Maple syrup (pure)as served / plainMostly fast sugarModerate loosening effect, 35 out of 1003.2/10blockage risk: Clear
  • Milk (skim)as served / plainMostly fast sugarModerate loosening effect, 34 out of 1004.1/10blockage risk: Clear
  • Milk (full cream)as served / plainMostly rich in fatModerate loosening effect, 34 out of 1004.4/10blockage risk: Clear
  • Muffin (sweet)as served / plainMostly fast sugarModerate loosening effect, 33 out of 1003.5/10blockage risk: Clear
  • Sponge cakeas served / plainMostly fast sugarModerate loosening effect, 32 out of 1003.2/10blockage risk: Clear
  • Honeydew melonrawMostly fast sugarModerate loosening effect, 32 out of 1004.3/10blockage risk: Clear
  • Sports drink / electrolyteas served / plainMostly fast sugarModerate loosening effect, 32 out of 1003.4/10blockage risk: Clear
  • Instant coffeeas served / plainMostly fermentable carbsModerate loosening effect, 32 out of 1003.3/10blockage risk: Clear
  • Rice puddingas served / plainMostly fast sugarModerate loosening effect, 31 out of 1002.4/10blockage risk: Clear
  • PineapplerawMostly fast sugarModerate loosening effect, 31 out of 1004.8/10blockage risk: Clear
  • Protein shakeas served / plainMostly fast sugarModerate loosening effect, 30 out of 1003.1/10blockage risk: Clear
  • Coconut wateras served / plainMostly fermentable carbsModerate loosening effect, 30 out of 1004.2/10blockage risk: Clear
  • Fruit yoghurtas served / plainMostly fast sugarMild loosening effect, 29 out of 1003.2/10blockage risk: Clear
  • Tamarind pasteas served / plainMostly fast sugarMild loosening effect, 29 out of 1005.5/10blockage risk: Clear
  • Custardas served / plainMostly fast sugarMild loosening effect, 29 out of 1002.7/10blockage risk: Clear
  • Chocolate biscuitsas served / plainMostly rich in fatMild loosening effect, 27 out of 1003.0/10blockage risk: Clear
  • Rockmelon / cantalouperawMostly fast sugarMild loosening effect, 27 out of 1003.2/10blockage risk: Clear
  • Milk powder / milk solidsas served / plainMostly rich in fatMild loosening effect, 26 out of 1003.4/10blockage risk: Clear
  • Mirinas served / plainMostly fast sugarMild loosening effect, 26 out of 1003.1/10blockage risk: Clear
  • Beeras served / plainMostly fermentable carbsMild loosening effect, 25 out of 1004.7/10blockage risk: Clear

What you can change: portion and pace, mostly. Juice watered down, or drunk alongside a meal, behaves differently from juice on an empty stomach. And “sugar-free” isn't one thing — diet drinks use intense sweeteners instead and sit a long way below the sweets.

Fruit sugar with fibre behind it (42)

Sugar and fibre turning up together, which is the version most people mean when they talk about food that gets things moving. Slower than the sugar group, and steadier with it.

The gentler ones (28)

  • Currants (dried)as served / plainMostly fast sugarStrong loosening effect, 59 out of 10010.0/10blockage risk: Careful
  • Prunesas served / plainMostly fast sugarStrong loosening effect, 59 out of 1009.5/10blockage risk: Careful
  • Datesas served / plainMostly fast sugarStrong loosening effect, 58 out of 1008.9/10blockage risk: Clear
  • Raisins / sultanasas served / plainMostly fast sugarStrong loosening effect, 57 out of 1008.6/10blockage risk: Careful
  • Dried apricotsas served / plainMostly fast sugarStrong loosening effect, 55 out of 1007.7/10blockage risk: Clear
  • Dried cranberriesas served / plainMostly fast sugarStrong loosening effect, 53 out of 1006.4/10blockage risk: Clear
  • MangorawMostly fermentable carbsStrong loosening effect, 42 out of 1006.1/10blockage risk: Clear
  • Packet soup (powder)as served / plainMostly fermentable carbsStrong loosening effect, 41 out of 1005.7/10blockage risk: Clear
  • Smoothie (fruit + dairy)as served / plainMostly fast sugarStrong loosening effect, 40 out of 1004.3/10blockage risk: Clear
  • CherriesrawMostly fermentable carbsStrong loosening effect, 40 out of 1007.1/10blockage risk: Careful
  • Jam (strawberry)as served / plainMostly fast sugarModerate loosening effect, 39 out of 1004.5/10blockage risk: Clear
  • PeachrawMostly fermentable carbsModerate loosening effect, 37 out of 1006.5/10blockage risk: Careful
  • PersimmonrawMostly fermentable carbsModerate loosening effect, 37 out of 1005.9/10blockage risk: Careful
  • PlumrawMostly fermentable carbsModerate loosening effect, 35 out of 1006.1/10blockage risk: Careful
  • Custard applerawMostly fermentable carbsModerate loosening effect, 34 out of 1005.9/10blockage risk: Careful
  • Banana breadas served / plainMostly fast sugarModerate loosening effect, 34 out of 1003.5/10blockage risk: Clear
  • ApricotrawMostly fermentable carbsModerate loosening effect, 34 out of 1006.0/10blockage risk: Clear
  • Breakfast baras served / plainMostly fast sugarModerate loosening effect, 33 out of 1004.2/10blockage risk: Careful
  • Breakfast drink (Up & Go style)as served / plainMostly fast sugarModerate loosening effect, 32 out of 1003.5/10blockage risk: Clear
  • Chutneyas served / plainMostly fast sugarModerate loosening effect, 32 out of 1005.0/10blockage risk: Clear
  • GrapefruitrawMostly fast sugarModerate loosening effect, 32 out of 1005.9/10blockage risk: Clear
  • Sweetened cereal (Nutri-Grain style)as served / plainMostly fast sugarModerate loosening effect, 32 out of 1003.3/10blockage risk: Clear
  • Protein baras served / plainMostly fermentable carbsModerate loosening effect, 32 out of 1004.8/10blockage risk: Clear
  • OrangerawMostly fast sugarModerate loosening effect, 31 out of 1004.9/10blockage risk: Clear
  • NectarinerawMostly fermentable carbsModerate loosening effect, 30 out of 1005.5/10blockage risk: Careful
  • Apple (peeled, stewed)puréed / mashed / peeledMostly fermentable carbsMild loosening effect, 29 out of 1004.0/10blockage risk: Clear
  • MandarinrawMostly fast sugarMild loosening effect, 28 out of 1004.5/10blockage risk: Clear
  • Banana (ripe)rawMostly fast sugarMild loosening effect, 27 out of 1002.1/10blockage risk: Clear

These loosen, but they can also block you (14)

Skins, seeds, pips and dried fruit. They're on every blockage list for exactly the reason they work.

If you've had a blockage before, read this bit

These aren't where I'd start. If you've been told you've got a narrow bit, or you've had a blockage, the skins and pips are exactly the thing to be careful with.

Peeled, cooked or blended, most of them drop out of that column and keep a lot of what makes them work. That's usually the answer rather than giving the food up.

  • Figs (dried)as served / plainMostly fast sugarStrong loosening effect, 59 out of 10010.0/10blockage risk: Only prepared
  • Nashi pearrawMostly fermentable carbsStrong loosening effect, 51 out of 1009.4/10blockage risk: Only prepared
  • PearrawMostly fermentable carbsStrong loosening effect, 47 out of 1007.9/10blockage risk: Only prepared
  • Apple (with skin)rawMostly fermentable carbsStrong loosening effect, 41 out of 1006.8/10blockage risk: Only prepared
  • Mueslias served / plainMostly fast sugarStrong loosening effect, 40 out of 1005.5/10blockage risk: Only prepared
  • Fig (fresh)rawMostly fermentable carbsModerate loosening effect, 39 out of 1007.4/10blockage risk: Only prepared
  • PomegranaterawMostly fermentable carbsModerate loosening effect, 37 out of 1009.6/10blockage risk: High risk
  • KiwifruitrawMostly fast sugarModerate loosening effect, 31 out of 1005.4/10blockage risk: Only prepared
  • FeijoarawMostly fermentable carbsModerate loosening effect, 30 out of 1006.4/10blockage risk: Only prepared
  • GuavarawMostly coarse fibreMild loosening effect, 29 out of 1009.5/10blockage risk: High risk
  • TamarillorawMostly fermentable carbsMild loosening effect, 29 out of 1006.7/10blockage risk: High risk
  • Frozen berriesrawMostly fast sugarMild loosening effect, 28 out of 1006.6/10blockage risk: High risk
  • Wheat bran cerealas served / plainMostly coarse fibreMild loosening effect, 28 out of 1009.7/10blockage risk: High risk
  • BlueberriesrawMostly fast sugarMild loosening effect, 27 out of 1004.7/10blockage risk: Only prepared

What you can change: peeling, cooking or blending drops most of the second lot out of that column while keeping a lot of what makes them work — stewed apple against a raw one with the skin on. That's usually a better answer than giving the food up.

It's rich (106)

Fatty, creamy, takeaway food. Fat speeds transit and pulls bile through with it, which is a side effect rather than a plan. This is the list to read backwards — after a bad night, not before one.

  • Hokey pokey ice creamas served / plainMostly fast sugarStrong loosening effect, 52 out of 1005.4/10blockage risk: Clear
  • Fried chicken (crumbed, on the bone)fried / oilyMostly rich in fatStrong loosening effect, 52 out of 1005.3/10blockage risk: Clear
  • Battered fish (fried)fried / oilyMostly rich in fatStrong loosening effect, 52 out of 1005.1/10blockage risk: Clear
  • Milkshakeas served / plainMostly fast sugarStrong loosening effect, 51 out of 1005.5/10blockage risk: Clear
  • Chicken nuggetsfried / oilyMostly rich in fatStrong loosening effect, 49 out of 1004.6/10blockage risk: Clear
  • Battered fried fishfried / oilyMostly rich in fatStrong loosening effect, 49 out of 1004.6/10blockage risk: Clear
  • Baconfried / oilyMostly rich in fatStrong loosening effect, 49 out of 1005.0/10blockage risk: Clear
  • White chocolateas served / plainMostly fast sugarStrong loosening effect, 47 out of 1005.0/10blockage risk: Clear
  • Potato chips / friesfried / oilyMostly rich in fatStrong loosening effect, 46 out of 1004.1/10blockage risk: Clear
  • Lardas served / plainMostly rich in fatStrong loosening effect, 45 out of 1004.6/10blockage risk: Clear
  • Duck fatas served / plainMostly rich in fatStrong loosening effect, 45 out of 1004.6/10blockage risk: Clear
  • Garlic-infused olive oilinfused oilMostly rich in fatStrong loosening effect, 45 out of 1004.2/10blockage risk: Clear
  • Onion-infused oilinfused oilMostly rich in fatStrong loosening effect, 45 out of 1004.2/10blockage risk: Clear
  • Chilli-infused oilinfused oilMostly rich in fatStrong loosening effect, 45 out of 1009.6/10blockage risk: Clear
  • HazelnutsrawMostly rich in fatStrong loosening effect, 44 out of 10010.0/10blockage risk: High risk
  • PecansrawMostly rich in fatStrong loosening effect, 44 out of 1009.9/10blockage risk: High risk
  • Brazil nutsrawMostly rich in fatStrong loosening effect, 44 out of 10010.0/10blockage risk: High risk
  • Soft serve ice creamas served / plainMostly fast sugarStrong loosening effect, 44 out of 1004.8/10blockage risk: Clear
  • Chocolate cakeas served / plainMostly rich in fatStrong loosening effect, 43 out of 1004.3/10blockage risk: Clear
  • Cheesecakeas served / plainMostly rich in fatStrong loosening effect, 43 out of 1004.5/10blockage risk: Clear
  • Coconut cream (canned)as served / plainMostly rich in fatStrong loosening effect, 43 out of 1005.1/10blockage risk: Clear
  • Olive oilas served / plainMostly rich in fatStrong loosening effect, 42 out of 1004.3/10blockage risk: Clear
  • Canola / vegetable oilas served / plainMostly rich in fatStrong loosening effect, 42 out of 1004.3/10blockage risk: Clear
  • Coconut oilas served / plainMostly rich in fatStrong loosening effect, 42 out of 1004.3/10blockage risk: Clear
  • Sunflower oilas served / plainMostly rich in fatStrong loosening effect, 42 out of 1004.3/10blockage risk: Clear
  • Peanut oilas served / plainMostly rich in fatStrong loosening effect, 42 out of 1004.3/10blockage risk: Clear
  • Rice bran oilas served / plainMostly rich in fatStrong loosening effect, 42 out of 1004.3/10blockage risk: Clear
  • Avocado oilas served / plainMostly rich in fatStrong loosening effect, 42 out of 1004.3/10blockage risk: Clear
  • Grapeseed oilas served / plainMostly rich in fatStrong loosening effect, 42 out of 1004.3/10blockage risk: Clear
  • Flaxseed oilas served / plainMostly rich in fatStrong loosening effect, 42 out of 1004.3/10blockage risk: Clear
  • Ice cream (dairy)as served / plainMostly rich in fatStrong loosening effect, 42 out of 1004.8/10blockage risk: Clear
  • MacadamiasrawMostly rich in fatStrong loosening effect, 41 out of 1008.9/10blockage risk: High risk
  • Dairy-free ice creamas served / plainMostly fast sugarStrong loosening effect, 41 out of 1004.4/10blockage risk: Clear
  • Sausage rollas served / plainMostly rich in fatStrong loosening effect, 41 out of 1005.2/10blockage risk: Clear
  • Milk chocolateas served / plainMostly fast sugarStrong loosening effect, 41 out of 1004.3/10blockage risk: Clear
  • Hash brownsfried / oilyMostly rich in fatStrong loosening effect, 40 out of 1003.4/10blockage risk: Clear
  • Sausage (pork/beef)fried / oilyMostly rich in fatStrong loosening effect, 40 out of 1004.1/10blockage risk: Clear
  • Aiolias served / plainMostly rich in fatStrong loosening effect, 40 out of 1004.6/10blockage risk: Clear
  • Gheeas served / plainMostly rich in fatStrong loosening effect, 40 out of 1004.1/10blockage risk: Clear
  • Custard squareas served / plainMostly rich in fatModerate loosening effect, 39 out of 1003.9/10blockage risk: Clear
  • Pine nutsrawMostly rich in fatModerate loosening effect, 39 out of 1008.4/10blockage risk: High risk
  • Mixed nutsroasted (low oil)Mostly rich in fatModerate loosening effect, 38 out of 1007.0/10blockage risk: Only prepared
  • Pastry / puff pastryas served / plainMostly rich in fatModerate loosening effect, 38 out of 1004.5/10blockage risk: Clear
  • Pestoas served / plainMostly rich in fatModerate loosening effect, 38 out of 1005.4/10blockage risk: Clear
  • Ranch / garlic dressingas served / plainMostly rich in fatModerate loosening effect, 38 out of 1004.4/10blockage risk: Clear
  • Cream (pouring/thickened)as served / plainMostly rich in fatModerate loosening effect, 38 out of 1004.0/10blockage risk: Clear
  • Chocolateas served / plainMostly rich in fatModerate loosening effect, 38 out of 1004.1/10blockage risk: Clear
  • Pepperonias served / plainMostly rich in fatModerate loosening effect, 38 out of 1004.5/10blockage risk: Clear
  • Potato chips / crispsas served / plainMostly rich in fatModerate loosening effect, 38 out of 1003.5/10blockage risk: Clear
  • Cocoa butteras served / plainMostly rich in fatModerate loosening effect, 37 out of 1003.8/10blockage risk: Clear
  • Chicken schnitzel (crumbed)fried / oilyMostly rich in fatModerate loosening effect, 37 out of 1003.8/10blockage risk: Clear
  • Sweet potato friesfried / oilyMostly rich in fatModerate loosening effect, 37 out of 1004.4/10blockage risk: Clear
  • WalnutsrawMostly rich in fatModerate loosening effect, 36 out of 1009.4/10blockage risk: High risk
  • Almond mealas served / plainMostly rich in fatModerate loosening effect, 36 out of 1006.4/10blockage risk: Only prepared
  • Coconut milk (canned)as served / plainMostly rich in fatModerate loosening effect, 35 out of 1004.3/10blockage risk: Clear
  • Muesli baras served / plainMostly rich in fatModerate loosening effect, 35 out of 1005.0/10blockage risk: Careful
  • CashewsrawMostly rich in fatModerate loosening effect, 35 out of 1008.7/10blockage risk: High risk
  • Corn chips / tortilla chipsas served / plainMostly rich in fatModerate loosening effect, 35 out of 1004.4/10blockage risk: Only prepared
  • Afghan biscuitas served / plainMostly rich in fatModerate loosening effect, 35 out of 1003.9/10blockage risk: Clear
  • Caesar dressingas served / plainMostly rich in fatModerate loosening effect, 35 out of 1004.0/10blockage risk: Clear
  • Haloumifried / oilyMostly rich in fatModerate loosening effect, 35 out of 1003.6/10blockage risk: Clear
  • Burger patty (seasoned)fried / oilyMostly rich in fatModerate loosening effect, 35 out of 1003.8/10blockage risk: Clear
  • Granola / toasted mueslias served / plainMostly rich in fatModerate loosening effect, 34 out of 1005.9/10blockage risk: Only prepared
  • Ready-made curry (jar/pouch)as served / plainMostly rich in fatModerate loosening effect, 34 out of 1006.5/10blockage risk: Clear
  • Dark chocolateas served / plainMostly rich in fatModerate loosening effect, 33 out of 1003.8/10blockage risk: Clear
  • Cheese sauceas served / plainMostly rich in fatModerate loosening effect, 33 out of 1003.5/10blockage risk: Clear
  • Pistachiosroasted (low oil)Mostly rich in fatModerate loosening effect, 32 out of 1007.2/10blockage risk: Only prepared
  • Fish fingersfried / oilyMostly rich in fatModerate loosening effect, 32 out of 1003.2/10blockage risk: Clear
  • Meat pieas served / plainMostly rich in fatModerate loosening effect, 32 out of 1003.8/10blockage risk: Clear
  • Plain biscuitsas served / plainMostly rich in fatModerate loosening effect, 31 out of 1003.3/10blockage risk: Clear
  • Croissantas served / plainMostly rich in fatModerate loosening effect, 31 out of 1003.9/10blockage risk: Clear
  • Instant noodles (with seasoning)as served / plainMostly rich in fatModerate loosening effect, 31 out of 1003.6/10blockage risk: Clear
  • Cream cheeseas served / plainMostly rich in fatModerate loosening effect, 31 out of 1003.4/10blockage risk: Clear
  • Curry pasteas served / plainMostly fermentable carbsModerate loosening effect, 30 out of 1009.7/10blockage risk: Clear
  • Mayonnaiseas served / plainMostly rich in fatModerate loosening effect, 30 out of 1003.1/10blockage risk: Clear
  • Rotisserie chicken (seasoned)as served / plainMostly rich in fatModerate loosening effect, 30 out of 1003.1/10blockage risk: Clear
  • Frozen lasagneas served / plainMostly rich in fatMild loosening effect, 29 out of 1003.7/10blockage risk: Clear
  • Frozen pizzaas served / plainMostly rich in fatMild loosening effect, 29 out of 1003.9/10blockage risk: Clear
  • Coconut (flesh)rawMostly rich in fatMild loosening effect, 29 out of 1006.3/10blockage risk: Only prepared
  • Beef mincesautéedMostly rich in fatMild loosening effect, 29 out of 1003.0/10blockage risk: Clear
  • Lamb mincesautéedMostly rich in fatMild loosening effect, 29 out of 1003.0/10blockage risk: Clear
  • AlmondsrawMostly coarse fibreMild loosening effect, 29 out of 1009.8/10blockage risk: High risk
  • Sunflower seedsas served / plainMostly rich in fatMild loosening effect, 28 out of 1008.7/10blockage risk: High risk
  • Satay / peanut sauceas served / plainMostly rich in fatMild loosening effect, 28 out of 1004.3/10blockage risk: Clear
  • Pumpkin seeds / pepitasas served / plainMostly rich in fatMild loosening effect, 28 out of 1008.9/10blockage risk: High risk
  • Peanutsroasted (low oil)Mostly rich in fatMild loosening effect, 28 out of 1005.6/10blockage risk: Only prepared
  • Desiccated coconutas served / plainMostly rich in fatMild loosening effect, 28 out of 1004.5/10blockage risk: Only prepared
  • Peanut butter (crunchy)as served / plainMostly rich in fatMild loosening effect, 28 out of 1004.2/10blockage risk: Careful
  • Peanut butteras served / plainMostly rich in fatMild loosening effect, 28 out of 1003.7/10blockage risk: Clear
  • Tahinias served / plainMostly rich in fatMild loosening effect, 28 out of 1003.7/10blockage risk: Clear
  • Potato wedges (skin on)roasted (low oil)Mostly rich in fatMild loosening effect, 28 out of 1003.0/10blockage risk: Careful
  • Hemp seedsas served / plainMostly rich in fatMild loosening effect, 28 out of 1004.0/10blockage risk: Careful
  • Cheese (cheddar/hard)as served / plainMostly rich in fatMild loosening effect, 28 out of 1002.7/10blockage risk: Clear
  • Blue cheeseas served / plainMostly rich in fatMild loosening effect, 28 out of 1002.8/10blockage risk: Clear
  • Salami / cured meatsas served / plainMostly rich in fatMild loosening effect, 28 out of 1002.8/10blockage risk: Clear
  • Camembertas served / plainMostly rich in fatMild loosening effect, 28 out of 1002.8/10blockage risk: Clear
  • Brieas served / plainMostly rich in fatMild loosening effect, 28 out of 1002.8/10blockage risk: Clear
  • Lambroasted (low oil)Mostly rich in fatMild loosening effect, 27 out of 1002.8/10blockage risk: Clear
  • Vealroasted (low oil)Mostly rich in fatMild loosening effect, 27 out of 1002.8/10blockage risk: Clear
  • White sauce / béchamelas served / plainMostly rich in fatMild loosening effect, 27 out of 1003.0/10blockage risk: Clear
  • Pork mincesautéedMostly rich in fatMild loosening effect, 26 out of 1002.7/10blockage risk: Clear
  • Processed cheese sliceas served / plainMostly rich in fatMild loosening effect, 26 out of 1002.9/10blockage risk: Clear
  • Savoury / flavoured crackersas served / plainMostly rich in fatMild loosening effect, 26 out of 1003.1/10blockage risk: Clear
  • AvocadorawMostly rich in fatMild loosening effect, 26 out of 1004.7/10blockage risk: Clear
  • Fetaas served / plainMostly rich in fatMild loosening effect, 25 out of 1002.7/10blockage risk: Clear
  • Goat cheeseas served / plainMostly rich in fatMild loosening effect, 25 out of 1002.6/10blockage risk: Clear

What you can change: the same dish with less oil in it, or eaten alongside something starchy rather than on its own, is a different number. Portion does more here than swapping the food out altogether.

Before you try any of this

Two things worth having read once, even if you never need them.

If you think you're actually blocked

Nothing on this page is for that. What I was told: stop eating solids, keep sipping fluids, a warm bath or a wrapped heat pack, gentle massage, knees to chest. And never laxatives or bulking fibre into a suspected blockage.

No output for a few hours along with pain, vomiting or a swollen belly is a hospital thing, not a food thing. The NHS and Ostomy NZ pages below both cover this properly.

If you've got a narrow bit, or you've had a blockage

The skins, seeds, pips and dried fruit above are the ones to be careful with — they're on every blockage list for the same reason they work.

Peeled, cooked or blended is usually the way round it. But this is exactly the sort of thing to run past your stoma nurse rather than a website.

Where to read more

We score food. For anything that's really a question about your body rather than your plate, these are the people to read — and to ask.

One thing at a time, a small amount, on a day you're home and not busy — otherwise you'll never work out which one did it. And everyone's different enough that your own notes will beat this page every time.

These are modelled estimates and what I've picked up living with this. Not medical advice, and no substitute for your own team, who know your insides and I don't.

If you need things firmer instead, that's over here →

Written and checked from lived experience with a J-pouch. Last updated August 2026. The GASP Score is a modelled estimate, not medical advice — always work alongside your own clinical team.