Toots & Trots / Blog
Calm, practical writing about food and life with a sensitive gut — what helps, what doesn't, and the science behind the scores. No hype, no scare stories.
Both help you work out what to eat with a sensitive gut — but they measure different things. Here's how low-FODMAP and the GASP Score compare, and when each one helps.
Mira Sefton · 16 June 2026 · 3 min read
What the Binding signal means, the gentle starches many people find slow things down, and why firming output goes hand in hand with hydration.
Mira Sefton · 16 June 2026 · 3 min read
What the Particle load part of the GASP score means, why peels and pips can feel scratchy in a J-pouch, and gentler ways to prepare them.
Mira Sefton · 16 June 2026 · 4 min read
The Stool-loosening score explains why some foods make output faster and looser. Here's what drives it, and gentler moves to slow things down.
Mira Sefton · 16 June 2026 · 4 min read
The Agitation part of the GASP score covers chilli, caffeine, acidity, alcohol and fatty food — what they do and gentler ways to enjoy them.
Mira Sefton · 16 June 2026 · 3 min read
The Gas score explained: why fermentable carbs like fructans, GOS and sugar alcohols cause wind and bloating, plus gentler moves to try.
Mira Sefton · 16 June 2026 · 4 min read
A plain explainer of the GASP score \u2014 the four things we measure, why serving size and cooking change everything, and the two modes you can switch between.
Mira Sefton · 16 June 2026 · 4 min read
How I feed the whole family one dinner while eating something gentler myself — no separate sad plate. A real burger-night example you can copy.
Robin Tasker · 16 June 2026 · 4 min read
Fructans don't dissolve in oil — so you can cook the flavour out of onion and garlic and leave most of the wind-making carb behind. Here's how to do it, safely.
Mira Sefton · 16 June 2026 · 5 min read
Jelly and chips score green — but green isn't a health rating, it's a symptom map. Here's what green really means, and how to build a genuinely balanced diet out of green foods.
Mira Sefton · 14 June 2026 · 4 min read
Some foods you can't cook gentler — you have to swap them. These are the swaps that move the score the most, from onion powder to Jerusalem artichoke.
Mira Sefton · 14 June 2026 · 4 min read
Most fruit scores higher than you'd hope — but you're not stuck with bananas. The gentle fruits, how to bring others back in, and whether stewed apple really is easier than raw.
Mira Sefton · 14 June 2026 · 4 min read
The same food can be gentle or harsh depending on how it's cooked. Here's where preparation makes a real difference to the score — and where it barely matters.
Mira Sefton · 13 June 2026 · 4 min read