Food scores for life with a J-pouch.
Eat with a little
more confidence.
PouchWise 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.
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.
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
| 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
| 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
| 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
| 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
| 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
| 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
| 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
| 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
| 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
| 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
| Food | ||||||
|---|---|---|---|---|---|---|
| Chilli-infused oil* | 0.1 | 3.7 | 1.5 | 0.0 | 0.0 | 3.7 |
| Lard | 0.5 | 1.4 | 1.3 | 0.0 | 0.0 | 1.7 |
| Duck fat | 0.5 | 1.4 | 1.3 | 0.0 | 0.0 | 1.7 |
| Garlic-infused olive oil* | 0.1 | 1.4 | 1.4 | 0.0 | 0.0 | 1.6 |
| Sunflower oil | 0.4 | 1.3 | 1.2 | 0.0 | 0.0 | 1.6 |
| Peanut oil | 0.4 | 1.3 | 1.2 | 0.0 | 0.0 | 1.6 |
| Coconut oil | 0.4 | 1.2 | 1.1 | 0.0 | 0.0 | 1.5 |
| Rice bran oil | 0.4 | 1.2 | 1.1 | 0.0 | 0.0 | 1.5 |
| Avocado oil | 0.4 | 1.2 | 1.1 | 0.0 | 0.0 | 1.5 |
| Flaxseed oil | 0.4 | 1.2 | 1.1 | 0.0 | 0.0 | 1.5 |
Functional Fibers & Supplements
| 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
| 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
| 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 PouchWise 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.
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
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.