All foods

Browse by food group below — each group ranks gentlest to harshest, and you can switch the preparation to see the score change. Looking for something specific? Search the full A–Z list at the bottom.

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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

94 foods

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

53 foods

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

84 foods

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

25 foods

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

52 foods

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

35 foods

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

57 foods

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

47 foods

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

21 foods

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

33 foods

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

17 foods

Food
Chilli-infused oil*	0.1	3.7	1.5	3.7
Lard	0.5	1.4	1.3	1.7
Duck fat	0.5	1.4	1.3	1.7
Garlic-infused olive oil*	0.1	1.4	1.4	1.6
Sunflower oil	0.4	1.3	1.2	1.6
Peanut oil	0.4	1.3	1.2	1.6
Coconut oil	0.4	1.2	1.1	1.5
Rice bran oil	0.4	1.2	1.1	1.5
Avocado oil	0.4	1.2	1.1	1.5
Flaxseed oil	0.4	1.2	1.1	1.5

Functional Fibers & Supplements

11 foods

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

13 foods

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

14 foods

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.

Every food, A–Z

The whole catalogue in one table — search by name, sort any column, or switch preparation.

Preparation:

556 foods

Food	Category
Onion powderswap*	Herbs & Spices	8.8	0.0	2.3	0.2	0.5	9.2
Garlic powderswap*	Herbs & Spices	8.8	0.1	2.2	0.2	0.5	9.2
Sugar-free sweets (sorbitol/xylitol)swap*	Condiments & Sauces	7.6	0.0	3.8	0.0	0.0	8.6
Inulin / chicory root fiberswap*	Functional Fibers & Supplements	8.1	0.0	2.5	0.3	0.5	8.6
Jerusalem artichokeswap*	Vegetables	7.8	0.0	2.9	1.5	1.3	8.3
Wheat branswap*	Functional Fibers & Supplements	3.0	0.1	2.0	8.4	1.0	8.2
Onionswap	Vegetables	7.3	0.3	2.8	1.4	0.5	8.1
Mixed nutsswap	Nuts & Seeds	3.4	1.1	2.9	7.6	1.2	8.1
Hazelnutsswap	Nuts & Seeds	2.8	1.2	2.8	7.6	0.9	8.0
Almondsswap	Nuts & Seeds	2.5	0.8	2.3	7.6	0.7	7.8
Brazil nutsswap	Nuts & Seeds	1.9	1.2	2.4	7.6	0.7	7.7
Shallotswap	Vegetables	7.0	0.1	2.5	0.9	0.5	7.6
Pecansswap	Nuts & Seeds	2.3	1.2	2.6	7.3	0.9	7.5
Sugar-free / sweetened dessertswap*	Desserts & Sweets	6.6	0.6	4.0	0.3	1.1	7.4
Figs (dried)swap*	Fruits	5.9	0.3	3.9	4.8	1.4	7.3
Garlicswap	Vegetables	7.0	0.1	2.3	0.4	0.8	7.3
Blackberriesswap	Fruits	2.4	1.0	2.3	7.3	1.2	7.3
Wheat bran cerealswap*	Grains & Starches	4.8	0.1	2.9	7.0	2.6	7.3
Guavaswap	Fruits	3.3	1.0	2.8	6.9	1.7	7.2
Nashi pearswap	Fruits	5.7	0.4	3.7	4.1	1.2	7.1
French onion soup mix●swap*	Condiments & Sauces	6.7	0.2	2.5	0.7	1.3	7.0
Pomegranateswap	Fruits	3.6	1.2	3.0	6.0	1.0	7.0
Currants (dried)swap*	Fruits	5.7	0.6	3.8	3.7	1.5	6.9
Baked beans (in sauce)swap*	Legumes & Pulses	6.5	0.8	3.2	3.8	3.1	6.9
Ready-made curry (jar/pouch)●swap*	Condiments & Sauces	5.5	3.3	3.6	1.3	1.3	6.9
Celeryswap	Vegetables	3.2	0.2	2.3	6.3	0.7	6.9
Walnutsswap	Nuts & Seeds	1.9	1.1	2.2	6.5	0.7	6.8
Leekswap	Vegetables	5.9	0.0	2.3	2.8	0.7	6.7
Popcornswap*	Nuts & Seeds	1.5	0.2	1.4	7.8	2.4	6.6
Prunesswap*	Fruits	5.8	0.5	3.7	2.8	2.3	6.6
Sunflower seedsswap*	Nuts & Seeds	2.3	0.8	2.0	6.2	0.7	6.5
Apple juiceswap*	Beverages	5.5	1.1	3.2	0.0	0.6	6.4
Besan / chickpea flourswap*	Grains & Starches	6.3	0.2	2.8	2.8	3.1	6.4
Brussels sproutsswap	Vegetables	5.0	0.0	2.3	5.4	1.2	6.4
Cashewsswap	Nuts & Seeds	3.8	0.9	2.6	5.5	1.3	6.4
Milkshake*	Beverages	5.2	0.9	3.7	0.0	0.4	6.3
Pumpkin seeds / pepitasswap*	Nuts & Seeds	2.0	0.8	1.8	6.1	0.7	6.3
Datesswap*	Fruits	5.5	0.2	3.3	1.8	1.5	6.3
Watermelonswap	Fruits	5.4	0.3	3.0	1.3	0.8	6.2
Curry paste●*	Condiments & Sauces	4.5	3.8	3.1	1.3	0.5	6.2
Raspberriesswap	Fruits	2.7	0.7	2.1	6.0	1.5	6.2
Soybeansswap*	Legumes & Pulses	5.3	0.6	2.7	3.1	1.7	6.2
Pearswap	Fruits	5.4	0.3	3.3	4.0	2.5	6.2
Honeyswap*	Condiments & Sauces	5.2	0.4	3.0	0.0	0.0	6.2
Spring onion (white bulb)swap	Vegetables	5.5	0.1	2.0	1.4	0.5	6.2
Fig (fresh)	Fruits	4.7	0.5	3.0	4.6	0.9	6.1
Cherriesswap	Fruits	5.1	0.6	3.0	2.8	1.3	6.1
Pistachiosswap*	Nuts & Seeds	4.5	0.9	2.7	4.7	1.0	6.1
Raisins / sultanasswap*	Fruits	5.0	0.5	3.3	2.7	1.3	6.0
Milk (full cream)swap*	Dairy & Alternatives	5.2	0.5	2.7	0.0	0.0	6.0
Packet soup (powder)●*	Condiments & Sauces	5.7	0.6	3.2	1.7	2.9	6.0
Macadamias	Nuts & Seeds	1.3	1.1	2.0	5.9	0.7	6.0
Tamarillo	Fruits	2.9	1.4	2.7	5.1	1.2	6.0
Sesame seedsswap*	Nuts & Seeds	1.5	0.6	1.4	6.0	0.7	5.9
Mushroom (button)swap	Vegetables	5.0	0.0	2.2	2.1	0.5	5.9
Coconut (flesh)	Fruits	2.3	0.8	2.3	5.4	1.0	5.8
Pine nutsswap	Nuts & Seeds	1.4	1.1	1.9	5.6	0.7	5.8
Milk (skim)swap*	Dairy & Alternatives	5.1	0.1	2.4	0.0	0.0	5.7
Soy mince / TVP*	Legumes & Pulses	5.0	0.1	2.1	2.6	1.0	5.7
Dried apricotsswap*	Fruits	5.2	0.5	3.3	2.3	2.8	5.7
Alfalfa sprouts	Vegetables	1.7	0.2	1.2	5.8	0.5	5.7
Peachswap	Fruits	4.9	0.6	2.9	2.8	2.0	5.7
Apple (with skin)swap	Fruits	5.2	0.7	3.3	4.0	3.8	5.6
Cauliflowerswap	Vegetables	4.6	0.0	2.2	3.5	0.7	5.6
Artichoke (globe)*	Vegetables	4.9	0.1	2.0	2.7	1.2	5.6
Feijoa	Fruits	3.7	1.0	2.8	4.5	1.4	5.6
Frozen berries	Fruits	2.7	1.0	2.4	5.1	1.8	5.6
Snow peas	Vegetables	3.8	0.0	2.0	4.8	1.0	5.6
Broad beans / favaswap*	Legumes & Pulses	5.0	0.1	2.3	3.2	2.0	5.6
Coconut flour*	Grains & Starches	3.1	0.5	2.2	5.4	2.5	5.5
Ice cream (dairy)swap*	Dairy & Alternatives	4.5	0.8	3.1	0.0	0.3	5.5
Protein bar*	Snacks & Packaged	5.0	0.5	2.7	1.5	2.0	5.5
Split peas (soup)swap*	Legumes & Pulses	5.8	0.0	1.9	1.6	3.5	5.4
Almond mealswap*	Nuts & Seeds	3.3	1.1	2.5	4.3	0.9	5.4
Lycheeswap	Fruits	4.2	0.7	3.0	1.6	0.6	5.3
Poppy seed*	Herbs & Spices	0.8	0.3	0.9	5.8	0.7	5.3
Passionfruit	Fruits	1.8	1.4	1.8	5.0	1.3	5.3
Four bean mixswap*	Legumes & Pulses	4.7	0.2	2.5	3.8	2.8	5.3
Flaxseed / linseedswap*	Nuts & Seeds	1.8	0.5	1.4	6.1	3.4	5.2
Mushroom (shiitake)swap*	Vegetables	4.3	0.0	2.0	2.7	0.7	5.2
Apricot	Fruits	4.5	0.7	2.7	2.1	2.0	5.2
Pinto beansswap*	Legumes & Pulses	4.7	0.2	2.5	3.8	3.3	5.1
Navy beansswap*	Legumes & Pulses	4.9	0.2	2.6	3.7	3.8	5.1
Red cabbage	Vegetables	3.4	0.2	1.9	4.3	0.7	5.1
Adzuki beans*	Legumes & Pulses	5.0	0.0	2.3	2.9	3.3	5.1
Pickled onions (whole)swap*	Vegetables	3.7	2.4	2.7	1.4	0.5	5.1
Lupini beans*	Legumes & Pulses	4.3	0.3	2.1	3.2	1.7	5.0
Plum	Fruits	4.2	0.7	2.7	2.4	1.8	5.0
Borlotti beansswap*	Legumes & Pulses	4.7	0.1	2.4	4.0	3.3	5.0
Granola / toasted muesliswap*	Grains & Starches	3.4	0.8	2.8	4.9	3.8	5.0
Radicchio	Vegetables	3.6	0.3	1.9	4.1	0.9	5.0
Mangoswap	Fruits	4.4	0.5	2.9	1.4	2.0	5.0
Kimchi*	Vegetables	2.4	3.7	2.2	2.3	0.2	5.0
Mushroom (portobello)swap*	Vegetables	4.2	0.2	1.9	2.3	0.7	5.0
Mung beans*	Legumes & Pulses	4.5	0.1	2.1	3.3	2.5	5.0
Kale	Vegetables	1.4	0.1	1.1	5.1	0.7	4.9
Custard apple	Fruits	4.0	0.3	2.5	3.4	1.5	4.9
Asparagusswap*	Vegetables	4.3	0.2	1.7	1.9	0.7	4.9
Sriracha / hot sauce*	Condiments & Sauces	0.7	4.8	1.5	0.2	0.1	4.9
Peanuts*	Nuts & Seeds	2.0	0.9	1.8	4.4	1.0	4.8
Wholemeal flourswap*	Grains & Starches	3.2	0.1	1.8	4.9	3.1	4.8
Black-eyed peas*	Legumes & Pulses	4.4	0.1	2.3	3.3	3.3	4.7
Persimmon	Fruits	3.6	0.5	2.7	3.9	2.2	4.7
Cabbage (green)swap	Vegetables	3.4	0.0	1.7	3.9	0.7	4.7
Broccoli (heads)swap	Vegetables	3.1	0.0	1.6	4.1	1.0	4.7
Muesliswap*	Grains & Starches	3.9	0.1	2.6	4.4	3.8	4.7
Chickpeasswap*	Legumes & Pulses	4.3	0.1	2.2	3.7	3.1	4.7
Frozen lasagne●*	Grains & Starches	4.1	2.1	3.0	1.1	3.3	4.7
Smoothie (fruit + dairy)*	Beverages	4.2	0.8	2.8	0.7	2.1	4.7
Kiwifruit	Fruits	2.2	1.3	2.3	4.3	2.3	4.7
Mushroom (enoki)*	Vegetables	3.8	0.0	1.8	3.1	0.7	4.6
Black beans*	Legumes & Pulses	4.3	0.1	2.0	3.9	3.3	4.6
Fennel bulb	Vegetables	3.8	0.2	1.9	2.8	1.0	4.6
Cannellini / white beans*	Legumes & Pulses	4.5	0.0	2.0	3.2	3.6	4.6
Wholemeal bread*	Grains & Starches	4.2	0.1	2.1	4.1	3.4	4.6
Kohlrabi	Vegetables	3.5	0.1	1.9	3.8	1.2	4.6
Butter beans / lima*	Legumes & Pulses	4.4	0.0	2.1	3.2	3.6	4.6
Nectarine	Fruits	3.6	0.6	2.3	2.8	1.5	4.5
Hummus*	Legumes & Pulses	4.0	1.1	2.0	1.6	2.0	4.5
Rye bread*	Grains & Starches	4.5	0.4	2.1	2.8	4.2	4.5
Kidney beansswap*	Legumes & Pulses	4.2	0.1	2.1	3.5	3.6	4.5
Cherry tomatoes	Vegetables	1.2	1.3	1.6	4.1	0.7	4.4
Sweetcorn*	Vegetables	2.3	0.1	1.5	4.6	2.6	4.4
Frozen pizza●*	Grains & Starches	3.8	2.0	2.7	1.1	3.0	4.4
Soy milk (whole bean)*	Dairy & Alternatives	4.0	0.2	1.4	0.3	0.5	4.3
Lentils (brown/green)*	Legumes & Pulses	4.0	0.0	1.9	3.5	3.3	4.3
Orange juice*	Beverages	3.3	2.0	2.9	0.2	0.9	4.3
Weet-Bix / wheat biscuits*	Grains & Starches	3.8	0.1	1.8	4.1	3.7	4.3
Blueberries	Fruits	2.0	0.6	1.8	3.9	1.8	4.2
Cheesecake*	Desserts & Sweets	3.2	1.3	3.0	0.1	0.9	4.1
Witlof / endive	Vegetables	3.1	0.1	1.6	3.4	0.9	4.1
Muesli bar*	Snacks & Packaged	3.3	0.7	2.6	3.6	3.5	4.1
Pasta sauce / marinara (jar)●*	Condiments & Sauces	3.1	1.7	2.3	1.3	1.3	4.1
Spelt flour*	Grains & Starches	3.8	0.1	1.8	3.4	3.4	4.1
Sun-dried tomato*	Vegetables	2.9	1.6	2.4	2.7	1.3	4.1
Cola / soft drinkswap*	Beverages	2.9	1.6	2.8	0.0	0.0	4.0
Broccoli stalks	Vegetables	2.8	0.0	1.4	3.4	0.7	4.0
Grapefruit	Fruits	2.5	2.0	2.7	2.3	0.9	4.0
Dried cranberries*	Fruits	3.1	1.0	2.8	2.2	2.0	4.0
Dragonfruit	Fruits	1.5	0.3	1.4	3.9	1.2	4.0
Stuffing●*	Grains & Starches	4.0	0.5	2.0	1.6	3.8	4.0
Pesto●*	Condiments & Sauces	3.0	1.4	2.2	1.2	0.5	4.0
Chocolate cake*	Desserts & Sweets	3.3	1.1	2.9	0.6	2.1	4.0
Green beans	Vegetables	1.6	0.1	1.0	3.9	1.0	3.9
Quince*	Fruits	3.5	1.1	2.3	1.9	3.4	3.9
Stock (contains onion & garlic)*	Condiments & Sauces	3.6	0.3	1.3	0.0	0.3	3.9
Corn chips / tortilla chips*	Snacks & Packaged	1.7	1.2	1.9	3.9	3.3	3.9
Strawberries	Fruits	1.6	0.8	1.6	3.5	1.3	3.9
Condensed milk*	Dairy & Alternatives	3.0	0.5	2.8	0.0	0.1	3.9
Edamame*	Legumes & Pulses	3.1	0.4	1.7	3.0	1.5	3.9
Baby corn*	Vegetables	1.9	0.2	1.2	3.8	1.8	3.8
Breakfast drink (Up & Go style)*	Beverages	3.5	0.2	2.1	0.3	1.8	3.8
Avocado	Vegetables	3.1	0.6	2.1	1.9	1.7	3.8
Iced coffee (dairy)*	Beverages	2.5	1.9	2.7	0.0	0.0	3.8
Lentils (red, split)*	Legumes & Pulses	3.8	0.1	1.6	1.8	3.6	3.8
Green peasswap*	Vegetables	3.4	0.0	1.6	2.9	2.6	3.8
Rocket / arugula	Vegetables	0.7	0.2	0.9	3.9	0.3	3.7
Breakfast bar*	Snacks & Packaged	3.3	0.4	2.3	2.5	3.3	3.7
Croissant*	Grains & Starches	3.5	0.9	2.1	0.6	3.0	3.7
Tofu (silken)*	Legumes & Pulses	3.4	0.1	1.3	0.1	0.5	3.7
Evaporated milk*	Dairy & Alternatives	3.0	0.6	2.2	0.0	0.0	3.7
Starfruit / carambola	Fruits	1.2	1.1	1.7	3.3	0.9	3.7
Tomato	Vegetables	1.4	1.1	1.5	3.3	1.0	3.7
Capsicum (yellow)	Vegetables	1.2	0.4	1.3	3.5	0.7	3.7
Garlic salt●*	Herbs & Spices	3.5	0.0	0.8	0.1	0.3	3.7
Chilli-infused oil*	Fats & Oils	0.1	3.7	1.5	0.0	0.0	3.7
Chia seeds*	Nuts & Seeds	1.4	0.5	1.2	4.3	3.9	3.7
Muffin (sweet)*	Desserts & Sweets	3.4	0.4	2.2	0.7	2.7	3.6
Frozen mixed veg (peas/corn/carrot)*	Vegetables	2.3	0.0	1.3	3.4	2.1	3.6
Mustard greens*	Vegetables	1.6	0.5	1.1	3.3	0.7	3.6
Fruit yoghurt*	Dairy & Alternatives	3.0	0.6	2.0	0.4	0.8	3.6
Gai lan / Chinese broccoli*	Vegetables	1.7	0.2	1.1	3.3	0.6	3.5
Salsa●*	Condiments & Sauces	2.1	2.6	1.6	1.2	0.5	3.5
Bagel*	Grains & Starches	3.7	0.5	1.9	1.1	4.3	3.5
Plant protein powder*	Meat, Fish & Proteins	3.1	0.3	1.4	1.1	1.0	3.5
Spinach	Vegetables	1.0	0.3	0.9	3.5	0.5	3.5
Ranch / garlic dressing●*	Condiments & Sauces	2.5	1.9	2.3	0.0	0.2	3.5
Okra*	Vegetables	3.0	0.2	1.5	3.1	2.9	3.5
Naan*	Grains & Starches	3.6	0.5	1.8	0.9	3.8	3.5
Kumara / sweet potato fries*	Grains & Starches	3.1	1.1	2.6	1.5	3.7	3.5
Celeriac*	Vegetables	3.0	0.2	1.6	2.1	1.8	3.5
Bean sprouts	Vegetables	1.8	0.0	1.0	3.3	0.5	3.5
Apple (peeled, stewed)*	Fruits	4.1	0.7	2.1	0.3	5.8	3.5
Chutney●*	Condiments & Sauces	2.5	2.2	2.3	0.9	1.6	3.5
Radish	Vegetables	1.4	0.3	0.9	3.3	0.5	3.5
Coconut water*	Beverages	2.9	0.3	1.8	0.0	0.0	3.5
Canned soup●*	Condiments & Sauces	2.9	0.9	1.8	1.1	1.9	3.4
Chocolate*	Snacks & Packaged	2.4	1.2	2.5	0.5	0.5	3.4
Chilli flakes*	Herbs & Spices	0.7	3.2	0.9	1.4	0.5	3.4
Sorbet*	Desserts & Sweets	2.6	1.0	2.4	0.2	0.8	3.4
Protein shake*	Beverages	2.9	0.4	2.0	0.0	0.8	3.4
Honeydew melon	Fruits	2.9	0.1	1.8	0.8	0.8	3.4
Hemp seeds*	Nuts & Seeds	0.9	0.8	1.3	3.2	0.9	3.4
Cake*	Desserts & Sweets	3.1	0.5	2.3	0.3	2.7	3.4
Buttermilk*	Dairy & Alternatives	2.8	0.8	1.7	0.0	0.1	3.4
Tempeh*	Legumes & Pulses	2.6	0.7	1.6	2.2	1.0	3.4
Cheese sauce*	Condiments & Sauces	2.9	1.2	2.3	0.1	2.1	3.4
Satay / peanut sauce●*	Condiments & Sauces	2.4	1.7	2.1	1.2	0.8	3.4
Banana bread*	Grains & Starches	3.2	0.5	2.2	0.8	3.5	3.4
Pizza base*	Grains & Starches	3.4	0.7	1.8	0.6	3.5	3.4
Leek green tops*	Vegetables	1.7	0.0	1.1	3.1	0.5	3.4
Energy drink*	Beverages	1.6	2.2	2.5	0.0	0.0	3.4
Pastry / puff pastry*	Grains & Starches	3.0	1.1	2.0	0.5	2.4	3.4
Farro*	Grains & Starches	2.7	0.1	1.6	3.1	3.4	3.3
Chilli powder / cayenneswap*	Herbs & Spices	0.7	3.3	0.7	0.5	0.3	3.3
Meat pie●*	Grains & Starches	2.9	1.0	2.3	0.8	2.7	3.3
Soy & linseed bread*	Grains & Starches	3.1	0.2	1.6	2.9	3.9	3.3
Beetroot*	Vegetables	2.9	0.1	1.6	1.4	1.8	3.3
Capsicum (green)	Vegetables	1.4	0.4	1.1	3.0	0.7	3.3
Bulgur*	Grains & Starches	2.6	0.1	1.5	3.0	3.1	3.3
Bitter melon / karela*	Vegetables	1.2	0.3	1.0	3.1	0.7	3.2
Golden syrup*	Condiments & Sauces	2.6	0.3	2.1	0.0	0.3	3.2
Onion salt●*	Herbs & Spices	3.1	0.0	0.8	0.1	0.4	3.2
Sauerkraut*	Vegetables	1.6	1.7	1.7	2.3	0.5	3.2
Cucumber	Vegetables	0.9	0.2	0.8	3.3	0.5	3.2
Grapes	Fruits	2.4	0.5	1.9	2.0	0.8	3.2
Burger bun*	Grains & Starches	3.4	0.2	1.5	0.8	3.8	3.2
Broccolini*	Vegetables	2.5	0.0	1.2	2.4	0.7	3.2
Chestnuts*	Nuts & Seeds	3.0	0.1	1.6	2.6	4.0	3.2
Capsicum (red)	Vegetables	1.1	0.5	1.1	3.0	0.6	3.2
Sorghum*	Grains & Starches	1.8	0.1	1.2	3.4	3.7	3.2
Instant noodles (with seasoning)●*	Grains & Starches	3.0	1.6	1.9	0.6	4.1	3.2
Peanut butter (crunchy)*	Nuts & Seeds	1.5	0.8	1.5	2.6	1.0	3.2
Orange	Fruits	1.8	1.8	2.3	2.3	2.3	3.2
Lime (whole)	Fruits	1.0	2.3	1.8	2.3	0.6	3.1
Flat white (full cream milk)*	Beverages	2.1	2.0	2.1	0.0	0.0	3.1
Daikon / white radish	Vegetables	2.3	0.4	1.3	2.4	0.7	3.1
Waffles*	Grains & Starches	3.0	0.6	1.9	0.5	3.5	3.1
Kombucha*	Beverages	2.0	2.2	2.0	0.0	0.0	3.1
Pancakes*	Grains & Starches	3.1	0.6	2.0	0.5	3.8	3.1
Pineapple	Fruits	1.9	1.4	2.1	1.4	0.8	3.1
Self-raising flour*	Grains & Starches	3.2	0.1	1.2	1.4	3.8	3.1
Beer*	Beverages	2.6	0.9	1.2	0.0	0.0	3.1
Chocolate biscuits*	Snacks & Packaged	2.7	0.7	2.0	0.6	2.4	3.1
Roti / chapati*	Grains & Starches	2.9	0.2	1.4	2.2	3.8	3.0
Iceberg lettuce	Vegetables	0.7	0.0	0.7	3.1	0.2	3.0
White sauce / béchamel*	Condiments & Sauces	2.7	0.8	1.9	0.1	2.1	3.0
Wombok / napa cabbage	Vegetables	1.7	0.0	0.9	2.8	0.7	3.0
Chilli (fresh)swap	Vegetables	0.6	2.7	0.7	1.9	0.4	3.0
Bamboo shoots*	Vegetables	0.8	0.2	0.8	3.1	0.7	3.0
Hoisin sauce●*	Condiments & Sauces	2.5	1.0	1.7	0.2	1.1	3.0
Eggplant*	Vegetables	1.6	0.2	1.0	2.7	1.0	3.0
Protein cereal*	Grains & Starches	2.7	0.1	1.6	1.9	3.1	3.0
Freekeh*	Grains & Starches	2.5	0.1	1.3	2.8	3.4	3.0
Sponge cake*	Desserts & Sweets	2.9	0.1	1.8	0.2	2.6	3.0
Plain biscuits*	Snacks & Packaged	2.7	0.8	2.1	0.3	3.3	3.0
Wasabi*	Herbs & Spices	1.3	2.6	1.0	0.7	0.8	2.9
Lollies / gummies*	Snacks & Packaged	2.2	0.8	2.3	0.1	1.1	2.9
Lemon (whole)	Fruits	0.6	2.3	1.6	2.1	0.6	2.9
Custard*	Desserts & Sweets	2.8	0.2	1.8	0.0	2.4	2.9
Sweet chilli sauce●*	Condiments & Sauces	1.6	2.2	1.6	0.9	1.1	2.9
Coconut cream (canned)*	Dairy & Alternatives	2.1	1.3	1.9	0.2	0.3	2.9
Hot dog bun*	Grains & Starches	3.1	0.2	1.4	0.9	3.9	2.9
Crumpets*	Grains & Starches	3.1	0.1	1.2	0.6	3.8	2.9
Dairy-free ice cream*	Desserts & Sweets	2.3	0.7	2.2	0.1	1.1	2.9
Ricotta*	Dairy & Alternatives	2.3	0.7	1.6	0.0	0.3	2.9
Pita bread*	Grains & Starches	3.1	0.1	1.2	0.9	4.1	2.9
Sweetened cereal (Nutri-Grain style)*	Grains & Starches	2.8	0.1	1.7	1.1	3.5	2.9
Savoury / flavoured crackers●*	Snacks & Packaged	2.6	1.0	1.7	0.8	3.3	2.9
Buckwheat flour*	Grains & Starches	1.8	0.1	1.0	3.0	3.4	2.9
Mandarin	Fruits	1.8	1.6	2.0	1.1	1.3	2.8
Wheat tortilla / wrap*	Grains & Starches	2.9	0.3	1.3	0.9	3.8	2.8
Gherkins / pickles*	Vegetables	0.8	2.3	1.4	1.4	0.3	2.8
Pasta (wholemeal)*	Grains & Starches	2.6	0.1	1.3	2.6	3.8	2.8
English muffin*	Grains & Starches	3.0	0.1	1.1	0.9	3.8	2.8
Caesar dressing●*	Condiments & Sauces	1.4	2.1	1.9	0.0	0.0	2.8
Rhubarb*	Fruits	1.2	1.7	1.8	1.9	0.8	2.8
White breadswap*	Grains & Starches	2.9	0.1	1.3	0.6	3.8	2.8
Fruit cordial / squash*	Beverages	2.0	1.1	1.9	0.0	0.3	2.7
Watercress	Vegetables	0.7	0.1	0.6	2.8	0.2	2.7
Rice pudding*	Desserts & Sweets	2.8	0.3	2.0	0.2	4.3	2.7
Quinoa*	Grains & Starches	1.5	0.2	1.0	3.0	4.0	2.7
Pretzels*	Snacks & Packaged	2.9	0.2	1.2	0.8	4.1	2.7
Lime juice*	Fruits	0.8	2.4	1.5	0.0	0.5	2.7
BBQ sauce*	Condiments & Sauces	1.9	1.7	1.8	0.1	0.7	2.7
Carrot	Vegetables	1.3	0.2	1.0	2.8	2.5	2.7
Horseradish	Herbs & Spices	1.4	1.9	1.2	1.4	0.5	2.7
Balsamic vinegar*	Condiments & Sauces	0.8	2.3	1.5	0.0	0.0	2.7
Parsnip*	Vegetables	2.5	0.0	1.4	2.1	3.6	2.7
Sweet potato*	Vegetables	2.7	0.0	1.4	1.6	4.3	2.6
Snake beans*	Vegetables	1.2	0.2	0.8	2.5	1.0	2.6
Wheat flour (in baked goods)*	Grains & Starches	3.0	0.1	1.0	0.6	4.3	2.6
Aioli●*	Condiments & Sauces	1.4	1.9	1.8	0.0	0.0	2.6
Relish●*	Condiments & Sauces	1.4	1.7	1.8	1.2	0.5	2.6
Coconut milk (canned)*	Dairy & Alternatives	1.9	1.1	1.8	0.3	0.5	2.6
Tomato paste*	Condiments & Sauces	2.0	1.4	1.6	0.5	1.3	2.6
Wild rice*	Grains & Starches	1.1	0.1	0.7	3.0	3.5	2.6
Jam (strawberry)*	Condiments & Sauces	2.0	0.6	1.8	0.7	1.6	2.6
Lemon juice*	Fruits	0.4	2.4	1.3	0.0	0.3	2.6
Silverbeet / chard*	Vegetables	1.3	0.3	0.9	2.2	0.7	2.6
Couscous (wheat)*	Grains & Starches	2.9	0.0	0.9	0.4	4.1	2.6
Tomatoes (canned)*	Vegetables	1.7	1.4	1.5	1.7	1.3	2.6
Pearl barley*	Grains & Starches	2.8	0.0	1.2	1.7	5.3	2.5
Potato wedges (skin on)*	Grains & Starches	1.1	0.9	1.4	2.5	4.0	2.5
Semolina*	Grains & Starches	2.7	0.1	1.1	1.1	4.6	2.5
Lasagne sheets*	Grains & Starches	2.7	0.1	1.1	0.7	4.3	2.5
Spring onion (green tops)	Vegetables	1.0	0.1	0.6	2.4	0.4	2.5
Vinegar*	Condiments & Sauces	0.1	2.4	1.1	0.0	0.0	2.5
Caraway seed*	Herbs & Spices	0.8	0.2	0.6	2.4	0.6	2.5
Olives*	Vegetables	0.8	1.4	1.3	1.9	0.5	2.5
Long black*	Beverages	0.3	2.3	1.3	0.0	0.0	2.4
Zucchini	Vegetables	1.4	0.1	0.8	2.1	0.5	2.4
Kumara / sweet potato mash*	Vegetables	2.8	0.0	1.1	0.4	4.8	2.4
Wine (white, dry)*	Beverages	0.6	2.1	1.3	0.0	0.0	2.4
Butternut pumpkin*	Vegetables	2.3	0.0	1.1	1.2	3.1	2.4
Lettuce	Vegetables	1.2	0.1	0.7	2.1	0.3	2.4
Za'atar*	Herbs & Spices	1.2	0.6	1.0	2.0	0.6	2.4
Choy sum*	Vegetables	1.1	0.2	0.8	2.2	0.6	2.4
Battered fried fish*	Meat, Fish & Proteins	1.5	1.5	1.9	0.2	2.1	2.4
Bok choy*	Vegetables	1.2	0.0	0.8	2.1	0.3	2.4
Oat milk*	Dairy & Alternatives	2.2	0.2	1.2	0.0	1.6	2.4
Chicken nuggets●*	Meat, Fish & Proteins	1.4	1.5	1.9	0.2	2.0	2.4
Flat white (oat milk)*	Beverages	0.9	1.9	1.5	0.0	0.6	2.4
Rockmelon / cantaloupe	Fruits	1.9	0.2	1.4	0.6	0.8	2.3
Fenugreek*	Herbs & Spices	2.3	0.1	0.8	1.3	2.8	2.3
Kefir*	Dairy & Alternatives	1.8	0.8	1.4	0.0	0.2	2.3
Tahini*	Condiments & Sauces	1.6	0.8	1.4	1.3	0.7	2.3
Coffee (caffeinated)*	Beverages	0.3	2.1	1.3	0.0	0.0	2.3
Wine (red)*	Beverages	0.7	2.0	1.2	0.0	0.0	2.3
Yoghurt pouch*	Desserts & Sweets	1.8	0.7	1.5	0.1	1.1	2.3
Pasta (white wheat)swap*	Grains & Starches	2.6	0.1	0.9	0.5	4.3	2.3
Peanut butter*	Condiments & Sauces	1.5	0.8	1.5	1.5	1.0	2.3
Water chestnuts*	Vegetables	1.0	0.0	0.8	2.3	2.1	2.2
Lotus root*	Vegetables	1.2	0.0	0.9	2.3	2.9	2.2
Potato chips / fries*	Grains & Starches	1.4	1.4	1.9	0.9	3.5	2.2
Worcestershire sauce*	Condiments & Sauces	1.1	1.7	1.2	0.0	0.0	2.2
Potato (skin on)*	Vegetables	0.8	0.0	0.6	2.7	4.0	2.2
Flat white (almond milk)*	Beverages	0.4	1.9	1.3	0.1	0.1	2.2
Flat white (lactose-free milk)*	Beverages	0.3	1.9	1.4	0.0	0.0	2.2
Mushroom (oyster)*	Vegetables	1.7	0.0	0.8	1.7	0.9	2.2
Taro*	Vegetables	2.2	0.0	1.1	1.6	4.8	2.2
Swede / rutabaga*	Vegetables	1.8	0.0	1.0	1.4	1.8	2.2
Protein dessert / yoghurt*	Desserts & Sweets	1.8	0.4	1.3	0.0	0.5	2.1
Sausage (pork/beef)*	Meat, Fish & Proteins	1.0	1.6	1.5	0.0	0.6	2.1
Cream (pouring/thickened)*	Dairy & Alternatives	1.2	1.1	1.5	0.0	0.0	2.1
Gravy (powder/made up)●*	Condiments & Sauces	1.9	0.6	1.2	0.2	2.7	2.1
Seaweed (wakame)*	Vegetables	1.7	0.2	0.8	1.6	1.6	2.1
Papaya	Fruits	1.6	0.3	1.3	1.4	1.8	2.1
Tomato sauce / ketchup*	Condiments & Sauces	1.2	1.5	1.5	0.2	0.8	2.1
Cream cheese*	Dairy & Alternatives	1.4	1.0	1.5	0.0	0.0	2.1
Spaghetti squash*	Vegetables	1.1	0.2	0.9	1.8	1.0	2.1
Yogurt (plain)*	Dairy & Alternatives	1.5	0.9	1.4	0.0	0.5	2.1
Bacon*	Meat, Fish & Proteins	0.4	1.7	1.5	0.0	0.0	2.0
Chicken schnitzel (crumbed)●*	Meat, Fish & Proteins	1.2	1.2	1.5	0.3	1.2	2.0
Kaffir lime leaves	Herbs & Spices	0.3	0.1	0.4	2.1	0.3	2.0
Button squash*	Vegetables	1.0	0.1	0.7	1.8	1.0	2.0
Brown rice*	Grains & Starches	0.8	0.1	0.7	2.5	4.6	2.0
Seitan*	Meat, Fish & Proteins	1.8	0.1	0.8	0.5	1.1	2.0
Diet cola*	Beverages	0.7	1.6	1.0	0.0	0.0	2.0
Potato chips / crisps●*	Snacks & Packaged	1.2	1.2	1.6	1.1	3.3	1.9
Polenta / cornmeal*	Grains & Starches	1.2	0.2	0.9	2.1	4.3	1.9
Resistant starch*	Functional Fibers & Supplements	2.0	0.1	0.6	0.9	3.1	1.9
Fish fingers*	Meat, Fish & Proteins	1.4	1.0	1.5	0.4	2.1	1.9
Turnip*	Vegetables	1.5	0.0	0.9	1.5	1.3	1.9
Corn tortilla*	Grains & Starches	1.1	0.1	0.7	2.1	3.8	1.9
Fennel seed*	Herbs & Spices	1.1	0.1	0.6	1.7	0.5	1.9
Sports drink / electrolyte*	Beverages	1.1	0.8	1.4	0.0	0.0	1.9
Choko / chayote*	Vegetables	1.0	0.1	0.7	1.7	1.0	1.9
Amaranth*	Grains & Starches	1.5	0.1	0.8	1.8	3.9	1.9
Rolled oats (porridge)*	Grains & Starches	1.8	0.2	1.0	1.7	4.5	1.9
Hash browns*	Grains & Starches	1.0	1.3	1.6	0.9	3.8	1.8
Udon noodles*	Grains & Starches	2.1	0.0	0.7	0.4	4.3	1.8
Mustard*	Condiments & Sauces	0.3	1.6	0.8	0.4	0.3	1.8
Mustard seed*	Herbs & Spices	0.7	1.2	0.7	1.4	0.5	1.8
Egg noodles*	Grains & Starches	2.0	0.1	0.8	0.4	4.3	1.8
Jelly*	Desserts & Sweets	1.0	0.4	1.5	0.0	0.8	1.8
Meatballs●*	Meat, Fish & Proteins	1.3	0.8	1.1	0.4	1.3	1.7
Burger patty (seasoned)●*	Meat, Fish & Proteins	0.8	1.3	1.3	0.0	0.0	1.7
Plain crackers / water crackers*	Grains & Starches	1.7	0.3	0.9	0.8	4.1	1.7
Buckwheat*	Grains & Starches	1.2	0.0	0.7	1.8	4.0	1.7
Banana (ripe)	Fruits	1.9	0.1	1.3	0.4	5.5	1.7
Haloumi*	Dairy & Alternatives	0.6	1.3	1.3	0.0	0.0	1.7
Duck fat*	Fats & Oils	0.5	1.4	1.3	0.0	0.0	1.7
Lard*	Fats & Oils	0.5	1.4	1.3	0.0	0.0	1.7
Sourdough (spelt)*	Grains & Starches	1.5	0.5	0.9	1.1	3.8	1.7
Cottage cheese*	Dairy & Alternatives	1.3	0.6	0.9	0.0	0.4	1.7
Mozzarella*	Dairy & Alternatives	1.1	0.8	1.2	0.0	0.0	1.7
Gluten-free bread*	Grains & Starches	1.2	0.2	0.8	1.6	3.8	1.7
Garlic-infused olive oil*	Fats & Oils	0.1	1.4	1.4	0.0	0.0	1.6
Sour cream*	Dairy & Alternatives	0.9	1.1	1.2	0.0	0.1	1.6
Miso paste*	Condiments & Sauces	1.2	0.7	0.8	0.5	0.8	1.6
Mayonnaise*	Condiments & Sauces	0.4	1.3	1.1	0.0	0.0	1.6
Peanut oil*	Fats & Oils	0.4	1.3	1.2	0.0	0.0	1.6
Sunflower oil*	Fats & Oils	0.4	1.3	1.2	0.0	0.0	1.6
Stock cubes / powder●*	Condiments & Sauces	1.4	0.3	0.6	0.0	0.3	1.6
Curry powder*	Herbs & Spices	0.9	1.2	0.6	0.6	0.3	1.6
Feta*	Dairy & Alternatives	0.7	1.2	1.1	0.0	0.1	1.6
Curry leaves	Herbs & Spices	0.3	0.1	0.3	1.6	0.3	1.6
Gnocchi*	Grains & Starches	1.8	0.1	0.8	0.4	4.8	1.6
Greek yogurt*	Dairy & Alternatives	1.1	0.9	1.1	0.0	0.5	1.6
Soba noodles*	Grains & Starches	1.6	0.1	0.7	0.7	4.0	1.5
Sourdough (white)*	Grains & Starches	1.5	0.4	0.8	0.6	3.9	1.5
Rotisserie chicken (seasoned)●*	Meat, Fish & Proteins	0.6	1.2	1.0	0.0	0.0	1.5
No-sugar cordial (sweetened)*	Beverages	1.0	1.0	1.0	0.0	0.0	1.5
Avocado oil*	Fats & Oils	0.4	1.2	1.1	0.0	0.0	1.5
Coconut oil*	Fats & Oils	0.4	1.2	1.1	0.0	0.0	1.5
Flaxseed oil*	Fats & Oils	0.4	1.2	1.1	0.0	0.0	1.5
Ghee*	Fats & Oils	0.4	1.2	1.1	0.0	0.0	1.5
Rice bran oil*	Fats & Oils	0.4	1.2	1.1	0.0	0.0	1.5
Onion-infused oil*	Fats & Oils	0.1	1.3	1.3	0.0	0.0	1.5
Coconut yoghurt*	Dairy & Alternatives	0.9	0.8	1.1	0.3	0.9	1.5
Banana (firm/just ripe)	Fruits	1.6	0.2	1.1	0.6	5.3	1.5
Pumpkin (kent/jap)*	Vegetables	1.4	0.1	0.7	0.8	2.4	1.5
Teriyaki sauce●*	Condiments & Sauces	1.1	0.7	1.0	0.0	0.2	1.5
Maple syrup (pure)*	Condiments & Sauces	0.9	0.1	1.2	0.0	0.0	1.5
Plantain*	Fruits	1.4	0.2	1.1	1.0	4.8	1.5
Salami / cured meats*	Meat, Fish & Proteins	0.3	1.3	0.9	0.0	0.0	1.5
Cloves*	Herbs & Spices	0.7	0.7	0.7	1.1	0.5	1.5
Sumac*	Herbs & Spices	0.7	1.0	0.8	0.8	0.4	1.4
Grapeseed oil*	Fats & Oils	0.4	1.1	1.1	0.0	0.0	1.4
Lactose-free yogurt*	Dairy & Alternatives	0.6	0.9	1.1	0.0	0.5	1.4
Whey protein powder*	Meat, Fish & Proteins	1.2	0.1	0.6	0.1	0.5	1.4
Goat cheese*	Dairy & Alternatives	0.6	1.0	1.0	0.0	0.0	1.4
Guar gum / PHGG*	Functional Fibers & Supplements	1.6	0.0	0.4	0.3	4.4	1.4
Chives	Herbs & Spices	1.2	0.0	0.3	0.5	0.1	1.3
Garam masala*	Herbs & Spices	0.9	0.9	0.5	0.7	0.4	1.3
Oat bran*	Functional Fibers & Supplements	1.4	0.1	0.6	1.5	5.9	1.3
Blue cheese*	Dairy & Alternatives	0.5	1.0	1.0	0.0	0.0	1.3
Cheese (cheddar/hard)*	Dairy & Alternatives	0.5	1.0	1.0	0.0	0.3	1.3
Spirits (vodka/gin/whisky)*	Beverages	0.0	1.3	0.5	0.0	0.0	1.3
Glucomannan / konjac*	Functional Fibers & Supplements	1.6	0.0	0.3	0.3	4.8	1.3
Tofu (firm)*	Legumes & Pulses	1.0	0.3	0.6	0.4	0.5	1.3
Nutritional yeast*	Condiments & Sauces	1.1	0.2	0.4	0.5	0.7	1.3
Camembert*	Dairy & Alternatives	0.4	1.0	0.9	0.0	0.0	1.2
Yam*	Vegetables	1.1	0.0	0.6	1.2	4.5	1.2
Cassava*	Vegetables	1.1	0.1	0.7	1.2	5.1	1.2
Corn thins*	Snacks & Packaged	1.0	0.1	0.7	1.0	3.5	1.2
Brie*	Dairy & Alternatives	0.4	0.9	0.9	0.0	0.0	1.2
Sparkling water*	Beverages	0.8	0.4	0.8	0.0	0.0	1.1
Galangal	Herbs & Spices	0.6	0.6	0.5	0.8	0.5	1.1
Ginger (fresh)	Vegetables	0.5	0.7	0.4	0.8	0.5	1.1
Lactose-free custard*	Desserts & Sweets	0.8	0.2	1.0	0.1	2.4	1.1
Beef mince*	Meat, Fish & Proteins	0.3	0.9	0.8	0.0	0.0	1.1
Lamb mince*	Meat, Fish & Proteins	0.3	0.9	0.8	0.0	0.0	1.1
Instant mashed potato*	Grains & Starches	1.1	0.3	0.7	0.3	4.3	1.1
Lamb*	Meat, Fish & Proteins	0.3	0.9	0.8	0.0	0.0	1.1
Veal*	Meat, Fish & Proteins	0.3	0.9	0.8	0.0	0.0	1.1
Lactose-free milk*	Dairy & Alternatives	0.6	0.4	0.8	0.0	0.0	1.1
Oyster sauce*	Condiments & Sauces	0.9	0.3	0.6	0.1	1.1	1.1
Acacia fibre*	Functional Fibers & Supplements	1.1	0.0	0.4	0.3	3.0	1.1
Rice milk*	Dairy & Alternatives	0.9	0.1	0.7	0.0	1.7	1.1
Cornflakes*	Grains & Starches	1.0	0.1	0.7	0.8	4.3	1.1
Psyllium husk*	Functional Fibers & Supplements	0.7	0.0	0.3	1.3	5.0	1.0
Pectin (e.g. in applesauce)*	Functional Fibers & Supplements	1.6	0.0	0.2	0.0	7.1	1.0
Mixed spice (sweet)*	Herbs & Spices	0.7	0.3	0.4	0.8	0.4	1.0
Pork mince*	Meat, Fish & Proteins	0.3	0.8	0.8	0.0	0.0	1.0
Vegemite / yeast spread*	Condiments & Sauces	0.8	0.3	0.4	0.2	0.4	1.0
Coriander (fresh)	Herbs & Spices	0.2	0.1	0.2	1.0	0.3	1.0
Black tea*	Beverages	0.0	1.0	0.5	0.0	0.0	1.0
Corned beef*	Meat, Fish & Proteins	0.2	0.8	0.7	0.0	0.0	1.0
Parmesan*	Dairy & Alternatives	0.4	0.7	0.7	0.0	0.1	1.0
Black pepper*	Herbs & Spices	0.2	0.9	0.3	0.4	0.2	1.0
Almond milk*	Dairy & Alternatives	0.8	0.1	0.5	0.1	0.3	1.0
Coffee (decaf)*	Beverages	0.4	0.8	0.5	0.0	0.0	0.9
Mashed potato*	Vegetables	0.9	0.2	0.5	0.3	4.3	0.9
White pepper*	Herbs & Spices	0.2	0.8	0.3	0.5	0.3	0.9
Parsley (fresh)	Herbs & Spices	0.4	0.1	0.2	0.8	0.3	0.9
Smoked paprika*	Herbs & Spices	0.4	0.7	0.3	0.4	0.3	0.9
Rosemary	Herbs & Spices	0.2	0.1	0.2	0.8	0.2	0.9
Thyme	Herbs & Spices	0.2	0.1	0.2	0.8	0.3	0.8
Paprika (sweet)*	Herbs & Spices	0.5	0.6	0.3	0.4	0.4	0.8
Green tea*	Beverages	0.0	0.8	0.5	0.0	0.0	0.8
Olive oil*	Fats & Oils	0.2	0.7	0.6	0.0	0.0	0.8
Mint (fresh)	Herbs & Spices	0.2	0.0	0.2	0.8	0.1	0.8
Sardines (canned)*	Meat, Fish & Proteins	0.2	0.7	0.6	0.2	0.0	0.8
Chinese five spice*	Herbs & Spices	0.5	0.6	0.3	0.2	0.3	0.8
Butter*	Dairy & Alternatives	0.3	0.6	0.6	0.0	0.0	0.8
Sugar (sucrose)*	Condiments & Sauces	0.5	0.0	0.7	0.0	0.0	0.8
Soy sauce*	Condiments & Sauces	0.3	0.7	0.4	0.0	0.0	0.8
Rice bubbles / puffed rice*	Grains & Starches	0.8	0.1	0.6	0.3	4.3	0.8
Pasta (gluten-free rice/corn)*	Grains & Starches	0.8	0.1	0.4	0.7	4.5	0.8
Electrolyte tablets (made up)*	Beverages	0.5	0.4	0.6	0.0	0.0	0.8
Mackerel*	Meat, Fish & Proteins	0.2	0.6	0.6	0.0	0.0	0.8
Rice cakes*	Grains & Starches	0.6	0.1	0.3	0.8	4.3	0.8
Millet*	Grains & Starches	0.6	0.1	0.3	0.8	4.3	0.8
Canola / vegetable oil*	Fats & Oils	0.2	0.6	0.6	0.0	0.0	0.8
Margarine*	Fats & Oils	0.2	0.6	0.6	0.0	0.0	0.8
Celery seed*	Herbs & Spices	0.4	0.1	0.3	0.7	0.3	0.7
Ginger (fresh)	Herbs & Spices	0.3	0.6	0.3	0.4	0.4	0.7
Sage	Herbs & Spices	0.2	0.1	0.2	0.7	0.1	0.7
Nutmeg*	Herbs & Spices	0.4	0.3	0.3	0.6	0.4	0.7
Allspice*	Herbs & Spices	0.4	0.3	0.3	0.6	0.4	0.7
Ginger (ground)*	Herbs & Spices	0.3	0.6	0.2	0.2	0.4	0.7
Vanilla (extract/bean)*	Herbs & Spices	0.3	0.6	0.4	0.0	0.1	0.7
Slippery elm*	Functional Fibers & Supplements	0.8	0.0	0.2	0.3	4.2	0.7
Beef (lean)*	Meat, Fish & Proteins	0.2	0.6	0.5	0.0	0.0	0.7
Duck*	Meat, Fish & Proteins	0.2	0.6	0.5	0.0	0.0	0.7
Oregano (fresh)	Herbs & Spices	0.2	0.1	0.2	0.6	0.1	0.7
Sesame oil*	Fats & Oils	0.2	0.5	0.5	0.0	0.0	0.7
Anchovies*	Meat, Fish & Proteins	0.1	0.6	0.4	0.0	0.1	0.7
Cardamom*	Herbs & Spices	0.4	0.1	0.2	0.5	0.3	0.6
Asafoetida*	Herbs & Spices	0.5	0.3	0.3	0.1	0.5	0.6
Basil (fresh)	Herbs & Spices	0.2	0.1	0.2	0.5	0.1	0.6
Dill (fresh)	Herbs & Spices	0.2	0.1	0.2	0.5	0.1	0.6
Chicken thigh*	Meat, Fish & Proteins	0.1	0.5	0.4	0.0	0.0	0.6
Salmon*	Meat, Fish & Proteins	0.1	0.5	0.4	0.0	0.0	0.6
Cashew milk*	Dairy & Alternatives	0.5	0.1	0.3	0.0	0.3	0.6
Cumin*	Herbs & Spices	0.4	0.3	0.2	0.4	0.2	0.5
Marjoram*	Herbs & Spices	0.4	0.1	0.2	0.4	0.3	0.5
Stock (onion/garlic-free)*	Condiments & Sauces	0.4	0.2	0.3	0.0	0.4	0.5
Eggs*	Meat, Fish & Proteins	0.1	0.5	0.4	0.0	0.3	0.5
Oregano (dried)*	Herbs & Spices	0.3	0.2	0.2	0.4	0.3	0.5
Seaweed (nori)*	Vegetables	0.4	0.0	0.2	0.4	0.5	0.5
Potato (peeled)*	Vegetables	0.5	0.0	0.3	0.4	4.3	0.5
Coriander (ground)*	Herbs & Spices	0.3	0.1	0.2	0.4	0.3	0.5
Fish sauce*	Condiments & Sauces	0.2	0.4	0.3	0.0	0.0	0.5
Rice crackers*	Snacks & Packaged	0.5	0.2	0.3	0.3	4.5	0.5
Pork (lean)*	Meat, Fish & Proteins	0.1	0.4	0.4	0.0	0.0	0.5
Cinnamon*	Herbs & Spices	0.3	0.1	0.2	0.3	0.5	0.5
Jasmine rice*	Grains & Starches	0.5	0.0	0.2	0.2	4.9	0.5
Tarragon*	Herbs & Spices	0.4	0.1	0.2	0.2	0.3	0.4
Turmeric*	Herbs & Spices	0.3	0.3	0.2	0.2	0.4	0.4
Squid / calamari*	Meat, Fish & Proteins	0.1	0.4	0.3	0.0	0.0	0.4
Ham (sliced)*	Meat, Fish & Proteins	0.2	0.3	0.3	0.0	0.3	0.4
Rice flour*	Grains & Starches	0.4	0.1	0.2	0.3	4.8	0.4
Smoked salmon*	Meat, Fish & Proteins	0.1	0.4	0.3	0.0	0.0	0.4
Arborio rice*	Grains & Starches	0.5	0.0	0.2	0.1	4.9	0.4
Chicken mince*	Meat, Fish & Proteins	0.1	0.3	0.3	0.0	0.0	0.4
Potato starch*	Grains & Starches	0.5	0.0	0.1	0.2	4.9	0.4
Sago / tapioca pearls*	Grains & Starches	0.4	0.1	0.3	0.2	5.1	0.4
Rice noodles*	Grains & Starches	0.4	0.0	0.2	0.2	4.6	0.4
Mixed dried herbs*	Herbs & Spices	0.3	0.1	0.1	0.3	0.1	0.4
Mussels*	Meat, Fish & Proteins	0.2	0.2	0.3	0.0	0.3	0.4
Star anise*	Herbs & Spices	0.2	0.1	0.2	0.3	0.3	0.4
Basmati rice*	Grains & Starches	0.4	0.0	0.2	0.2	4.9	0.4
Trout*	Meat, Fish & Proteins	0.1	0.3	0.3	0.0	0.0	0.4
White rice*	Grains & Starches	0.4	0.0	0.2	0.1	4.9	0.3
Canned salmon*	Meat, Fish & Proteins	0.1	0.3	0.3	0.0	0.0	0.3
Saffron*	Herbs & Spices	0.2	0.1	0.1	0.2	0.2	0.3
Chicken liver*	Meat, Fish & Proteins	0.1	0.3	0.2	0.0	0.0	0.3
Arrowroot*	Grains & Starches	0.3	0.0	0.2	0.3	5.1	0.3
Tapioca flour / starch*	Grains & Starches	0.3	0.0	0.1	0.1	4.6	0.3
Oral rehydration solution*	Beverages	0.1	0.1	0.2	0.0	0.0	0.3
Lemon grass*	Herbs & Spices	0.2	0.1	0.1	0.0	0.1	0.3
Methylcellulose*	Functional Fibers & Supplements	0.1	0.0	0.1	0.3	4.0	0.2
Oysters	Meat, Fish & Proteins	0.2	0.1	0.2	0.0	0.3	0.2
Deli chicken / turkey (sliced)●*	Meat, Fish & Proteins	0.1	0.2	0.1	0.0	0.0	0.2
Chicken breast*	Meat, Fish & Proteins	0.1	0.2	0.1	0.0	0.0	0.2
Tuna steak (fresh)*	Meat, Fish & Proteins	0.1	0.2	0.1	0.0	0.0	0.2
Cornflour / cornstarch*	Grains & Starches	0.2	0.0	0.1	0.1	4.9	0.2
Octopus*	Meat, Fish & Proteins	0.0	0.1	0.1	0.0	0.1	0.2
Goat*	Meat, Fish & Proteins	0.0	0.1	0.1	0.0	0.0	0.2
Peppermint tea*	Beverages	0.0	0.1	0.1	0.0	0.0	0.1
Bay leaves*	Herbs & Spices	0.1	0.1	0.1	0.0	0.2	0.1
Scallops*	Meat, Fish & Proteins	0.0	0.1	0.1	0.0	0.0	0.1
Kangaroo*	Meat, Fish & Proteins	0.0	0.1	0.1	0.0	0.0	0.1
Turkey*	Meat, Fish & Proteins	0.0	0.1	0.1	0.0	0.0	0.1
Venison*	Meat, Fish & Proteins	0.0	0.1	0.1	0.0	0.0	0.1
Tuna (canned in springwater)*	Meat, Fish & Proteins	0.0	0.1	0.0	0.0	0.0	0.1
Lobster*	Meat, Fish & Proteins	0.0	0.1	0.0	0.0	0.0	0.1
Crab*	Meat, Fish & Proteins	0.0	0.1	0.0	0.0	0.1	0.1
Prawns / shrimp*	Meat, Fish & Proteins	0.0	0.0	0.0	0.0	0.0	0.0
White fish (e.g. snapper, cod)*	Meat, Fish & Proteins	0.0	0.0	0.0	0.0	0.0	0.0
Egg whites*	Meat, Fish & Proteins	0.0	0.0	0.0	0.0	0.0	0.0
Table salt*	Condiments & Sauces	0.0	0.0	0.0	0.0	0.0	0.0
Water*	Beverages	0.0	0.0	0.0	0.0	0.0	0.0

* Shown in its usual form when the selected preparation doesn't apply. G = Gas, A = Agitation, S = Stool-loosening, P = Particle load, B = Binding (protective — higher is better). Lower Total is gentler.

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.