Gutrack
Is this food gentle on your gut?Search the Gastric Safety Index.
A free, no-account food checker. Search published example scores from the Gutrack food library, filter by food group, and see where each one lands on the 0–100 scale.
Search foods by Gastric Safety Index score
| Food | Group | GSI |
|---|---|---|
| White rice, boiledLow-fibre, non-acidic starch; a common base during a flare. | Grains | 98 Safe |
| Salmon, steamedSoft protein with omega-3 fats. Fried or heavily sauced versions score lower. | Protein | 96 Safe |
| Rolled oats, water-cookedSoluble beta-glucan and a soft texture. | Grains | 94 Safe |
| Chicken breast, poachedLean protein with minimal fat load. | Protein | 92 Safe |
| Zucchini & carrots, steamedCooked until soft to reduce mechanical friction. | Produce | 91 Safe |
| Potatoes / sweet potatoes, boiledGentle starch; skip the fryer and heavy butter. | Grains | 90 Safe |
| Ripe bananaLow acidity and pectin. Ripeness matters. | Produce | 88 Safe |
| Ripe papayaSoft, low-acid fruit. | Produce | 88 Safe |
| Plain low-fat kefir or yogurtIf lactose is tolerated. Lactic acid can still sting during a flare. | Dairy | 74 Safe |
| Sourdough breadFermentation helps, but a dense crust is still mechanical friction. | Grains | 68 Caution |
| Scrambled eggs with olive oilNutritious, but the yolk fat can slow emptying during a flare. | Protein | 64 Caution |
| AvocadoHealthy monounsaturated fat; portion size matters. | Produce | 62 Caution |
| Hard cheese (Parmesan, cheddar)Low lactose, high fat density. | Dairy | 58 Caution |
| Peppermint teaMenthol relaxes smooth muscle, including the lower esophageal sphincter. | Drinks | 32 High risk |
| Raw tomato & tomato pasteCitric and malic acid, typically pH 4.0–4.4. | Produce | 28 High risk |
| Black coffee, medium roastCaffeine can raise acid secretion and relax the sphincter. | Drinks | 24 High risk |
| Dark chocolate (70%+)Theobromine and caffeine plus cocoa-butter fat. | Extras | 22 High risk |
| Chilli peppers & black pepperCapsaicin and piperine stimulate pain receptors in the stomach wall. | Produce | 18 High risk |
| Deep-fried fast foodVery slow gastric emptying and heavy stomach distension. | Extras | 14 High risk |
| Spirits & red wineAlcohol directly compromises the stomach's protective mucus layer. | Drinks | 12 High risk |
| Carbonated soft drinksCarbonation expands the stomach and stretches inflamed tissue. | Drinks | 12 High risk |
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Safe 70–100
Gentler choices on the scale. Still worth checking against your own log.
Caution 40–69
Possible triggers for some people. Portion and preparation matter.
High risk 0–39
More likely to provoke a flare. Not a ban, but a meal to watch.
These are published example scores from the Gutrack food library, not a personal prediction. The score estimates upper-gut tolerance only; it is not a nutrition rating, allergy check or diagnosis. Read how the index is built or see our editorial standards.
How to read a score.
The index is a starting point for a conversation, not a verdict on a food.
What is the Gastric Safety Index?
The Gastric Safety Index is Gutrack's 0–100 meal score for upper-gut tolerance. Higher is gentler: 70–100 is Safe, 40–69 is Caution, and 0–39 is High risk. It is an informational estimate, not a diagnosis.
Are these food scores personalised to me?
No. This page shows published example scores from Gutrack's food library. Inside the app, scores sit alongside your own logged meals and symptoms, so your personal patterns become visible over time.
Why can the same food be fine for one person and not another?
Tolerance depends on the condition, portion size, how the food is prepared, what else is eaten in the same meal, and timing. A score describes a typical reaction pattern, not your individual response.
Does a high score mean the food is healthy?
No. The score only estimates how gentle a food is for the upper gut. It says nothing about calories, nutrients, allergies or whether a food belongs in your diet.
Is this medical advice?
No. Gutrack is a self-tracking tool, not a medical device. It does not diagnose, treat or replace advice from a qualified clinician. Seek urgent care for severe pain, vomiting blood, black stools, or trouble swallowing.
One score is a hint. Your log is the answer.
Gutrack scores your own meals, records symptoms beside them, and shows the patterns your stomach has been trying to tell you.
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