The receipts · Full methodology

Your gut has a score. Here's exactly how it's computed.

Some of Flora's scores will not be what you were told — a "whole grain" breakfast cereal scores 45, ribeye scores 93, steamed broccoli 68. This page is the model in plain language, plus all 100 scores from our public scorecard, unedited. Argue with any of them; that's what the page is for.

The model, in plain language

Flora scores every food and meal 0–100 for one question only: how much work does your gut have to do to deal with this? Not calories. Not fat grams. Not food morality.

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Foods your gut recognizes score high

Ruminant meat, eggs, fish, ripe fruit, roots, raw honey, fermented and whole dairy — single-ingredient foods humans have digested for millennia start at the top of the scale. There's simply nothing in them to fight.

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Industrial food scores low

Seed oils, refined sugar, refined flour, additives, dyes and ultra-processed formulations pull scores down hard — with seed oils weighted as the single worst offender. Two "identical" products can sit 40 points apart on their ingredient panels alone.

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Fermentable load counts — even in "health" foods

Cruciferous veg, legumes and soy are high-FODMAP: they ferment in the gut and are among the most common causes of gas and bloating. That's why steamed broccoli starts at 39. It isn't "junk food" — it's honest accounting of digestive work.

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Then YOUR body personalizes it

Base scores reflect how often a food causes gut trouble in general. Report how you actually feel and Flora builds your personal trigger map — the same meal scores differently for you than for anyone else, based on your body's real responses, never on assumptions.

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Two scores that mean something

Today's Eating is the honest average of what you ate today. Your Gut Health score is the long game — one number for how gut-friendly your eating is over time. It moves a few points a day at most, climbs with consistent good days, and heals overnight while you sleep. No single meal ruins you; no single salad saves you.

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Backed, corrected, never fudged

Every score traces to a stated mechanism, and the in-app Gut Science library carries real published studies explained in plain language. Think a score is wrong? Every ingredient has a "Score seem off?" flag — corrections feed the engine. Scores are never edited for marketing.

Where we break from mainstream ratings

Most food scores grade calories, saturated fat, or plant-versus-animal morality — so they call steak a sin and wave the cereal box through. Flora grades digestive reality. That inverts some famous verdicts:

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"Whole grain" cereal
45
Refined grain extruded into shapes and sweetened — even the wholesome boxes run on processed flour with sugar near the top of the label.
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Ribeye steak
93
Ruminant meat is the most bioavailable protein there is — nothing to ferment in your gut.

And broccoli? An honest 68 — a real gut benefit with a real, dose-driven catch. If a food never bothers you, log it, report how you feel, and your personal trigger map reflects that. Every number here is the starting point for a gut Flora hasn't met yet, not a verdict on yours.

All 100 scores, unedited

The full public scorecard, straight from the engine — the same numbers the app will show you. Bands: Thriving 90+ · Solid 70s–80s · Moderate ~50s–60s · Poor below 50.

Scores as of September 15, 2026 — regenerated from the engine that ships in the app today. When the engine changes, this table and this date change with it.

ScoreFood — the engine's own reason
Thriving
99
Beef liverRed meat: Ruminant meat is the most bioavailable protein there is — iron, zinc and B12 with nothing to ferment in your gut.
95
Raw honeyRaw honey: Whole-food sweeteners like raw honey come with enzymes and minerals, not just sugar.
93
Ribeye steakRed meat: Ruminant meat is the most bioavailable protein there is — iron, zinc and B12 with nothing to ferment in your gut.
90
Acai smoothie bowlWhole fruit: Ripe fruit is clean, easily digested energy with polyphenols and minerals — nothing your body has to fight.
90
AppleWhole fruit: Ripe fruit is clean, easily digested energy with polyphenols and minerals — nothing your body has to fight.
90
AvocadoWhole fruit: Ripe fruit is clean, easily digested energy with polyphenols and minerals — nothing your body has to fight.
90
Baked potatoRoot vegetables: Roots are gentle, well-tolerated carbohydrates — fuel without the gas.
90
BananaWhole fruit: Ripe fruit is clean, easily digested energy with polyphenols and minerals — nothing your body has to fight.
90
BlueberriesWhole fruit: Ripe fruit is clean, easily digested energy with polyphenols and minerals — nothing your body has to fight.
90
ButterTraditional animal fats: Stable saturated fats (butter, tallow, ghee) carry vitamins and satisfy without irritating the gut.
90
Canned tunaWild fish & seafood: Omega-3s from fish actively lower inflammation, and seafood protein is gut-gentle.
90
CantaloupeWhole fruit: Ripe fruit is clean, easily digested energy with polyphenols and minerals — nothing your body has to fight.
90
CarrotsRoot vegetables: Roots are gentle, well-tolerated carbohydrates — fuel without the gas.
90
Cheddar cheeseWhole / raw dairy: Whole and fermented dairy bring probiotics, calcium and fat-soluble vitamins.
90
Cottage cheeseWhole / raw dairy: Whole and fermented dairy bring probiotics, calcium and fat-soluble vitamins.
90
Full-fat greek yogurtWhole / raw dairy: Whole and fermented dairy bring probiotics, calcium and fat-soluble vitamins.
90
GrapesWhole fruit: Ripe fruit is clean, easily digested energy with polyphenols and minerals — nothing your body has to fight.
90
Grilled chicken breastPoultry: Lean, gut-gentle animal protein.
90
Grilled salmonWild fish & seafood: Omega-3s from fish actively lower inflammation, and seafood protein is gut-gentle.
90
Ground beefRed meat: Ruminant meat is the most bioavailable protein there is — iron, zinc and B12 with nothing to ferment in your gut.
90
GuacamoleWhole-food fats: Olive oil, avocado and coconut are anti-inflammatory fats your body uses cleanly.
90
Hard boiled eggsEggs: Whole eggs are a complete, easily digested protein with choline and fat-soluble vitamins.
90
KefirWhole / raw dairy: Whole and fermented dairy bring probiotics, calcium and fat-soluble vitamins.
90
KimchiFermented food: Live cultures support a diverse, resilient microbiome.
90
KombuchaFermented food: Live cultures support a diverse, resilient microbiome.
90
Lamb chopsRed meat: Ruminant meat is the most bioavailable protein there is — iron, zinc and B12 with nothing to ferment in your gut.
90
MangoWhole fruit: Ripe fruit is clean, easily digested energy with polyphenols and minerals — nothing your body has to fight.
90
OrangeWhole fruit: Ripe fruit is clean, easily digested energy with polyphenols and minerals — nothing your body has to fight.
90
PineappleWhole fruit: Ripe fruit is clean, easily digested energy with polyphenols and minerals — nothing your body has to fight.
90
Pork chopWhole pork & game: Unprocessed whole-muscle meat — complete protein with nothing added to ferment.
90
Rice cakesWhite rice: White rice is a clean, low-irritant carbohydrate — one of the gentlest starches there is.
90
Rotisserie chickenPoultry: Lean, gut-gentle animal protein.
90
SardinesWild fish & seafood: Omega-3s from fish actively lower inflammation, and seafood protein is gut-gentle.
90
SauerkrautFermented food: Live cultures support a diverse, resilient microbiome.
90
Scrambled eggsEggs: Whole eggs are a complete, easily digested protein with choline and fat-soluble vitamins.
90
ShrimpWild fish & seafood: Omega-3s from fish actively lower inflammation, and seafood protein is gut-gentle.
90
Spinach salad with olive oilWhole-food fats: Olive oil, avocado and coconut are anti-inflammatory fats your body uses cleanly.
90
StrawberriesWhole fruit: Ripe fruit is clean, easily digested energy with polyphenols and minerals — nothing your body has to fight.
90
Sweet potatoRoot vegetables: Roots are gentle, well-tolerated carbohydrates — fuel without the gas.
90
WatermelonWhole fruit: Ripe fruit is clean, easily digested energy with polyphenols and minerals — nothing your body has to fight.
90
White riceWhite rice: White rice is a clean, low-irritant carbohydrate — one of the gentlest starches there is.
Solid
88
Coconut waterCoconut water: Nature’s electrolyte drink — potassium-rich, clean hydration.
85
Green teaTea: Brewed tea — polyphenols and gentle, warm hydration with next to nothing for the gut to fight.
80
Orange juiceFresh juice: Squeezed fruit — clean, recognizable energy; only the whole fruit’s fiber is missing.
77
Whole milkMilk: Whole milk carries protein and fat-soluble vitamins — fine unless lactose bothers you.
76
AlmondsNuts: Nuts are real food — minerals and stable fats — just dense, so portions matter.
76
Peanut butterNuts: Nuts are real food — minerals and stable fats — just dense, so portions matter.
76
WalnutsNuts: Nuts are real food — minerals and stable fats — just dense, so portions matter.
72
Black coffeeCoffee: Black coffee brings polyphenols and a gentle nudge to gut motility. Its acid can bother a sensitive stomach, so it sits well under tea and cold brew.
Moderate
68
Kale saladFermentable vegetable: Fermentable vegetable — fine for most guts, a bloater for sensitive ones at big servings. Cooked beats raw.
68
Steamed broccoliFermentable vegetable: Fermentable vegetable — fine for most guts, a bloater for sensitive ones at big servings. Cooked beats raw.
64
Plain oatmealWhole oats: Oats are a whole grain — slower than refined flour, but a bowl of them is still a starch load. Fine in moderation, better with a protein or fruit beside it.
62
California sushi rollRefined sugar: 6g of sugar with a sweetener on the label. Sugar like this feeds dysbiotic bacteria and spikes inflammation.
62
QuinoaPseudo-grain: Quinoa is a seed cooked like a grain — gentler than wheat, still a dense seed carb that lands as starch. Better beside a protein than standing in for one.
61
Beef jerkyProcessed meat: Cured and processed meats carry nitrates and additives that are harder on the gut than fresh meat.
57
Bacon and eggsProcessed meat: Cured and processed meats carry nitrates and additives that are harder on the gut than fresh meat.
57
Fish and chipsDeep-fried: Deep-fried in seed oils — inflammatory and heavy on the gut.
55
Blueberry muffinRefined grains: Refined, gluten-heavy grains are low in nutrition and a common bloating culprit.
55
Carnitas tacosRefined grains: A taco, burrito, wrap or quesadilla rides on a refined-flour tortilla unless you order it without.
55
PopcornPopcorn: Plain popcorn is a whole grain puffed in air — light and unrefined, still a starch snack. What it is popped in and dusted with decides the rest.
54
Protein barProtein bar: A protein bar is candy-bar construction — protein isolate, sweeteners and binders in a wrapper. The protein is real, so it edges above neutral; the sweetener line on the label decides the rest.
52
Mac and cheeseRefined grains: Refined, gluten-heavy grains are low in nutrition and a common bloating culprit.
52
Sourdough toastBig starch load: Sourdough is a long-fermented wheat loaf — gentler on the gut than plain white bread, but still a slice of starch that lands fast.
51
Deli turkey sandwichRefined grains: A burger or sandwich rides on a refined-flour bun unless you order it without.
51
Fried chickenDeep-fried: Deep-fried in seed oils — inflammatory and heavy on the gut.
51
Oat milk lattePlant milk: Oat, soy and rice milks are a processed product: water, starch, added oil and sugars. Real milk or a splash of cream reads cleaner.
Poor
48
CheeseburgerRefined grains: A burger or sandwich rides on a refined-flour bun unless you order it without.
48
Pasta with marinaraRefined grains: Refined, gluten-heavy grains are low in nutrition and a common bloating culprit.
46
Hot dogProcessed meat: Cured and processed meats carry nitrates and additives that are harder on the gut than fresh meat.
45
Bagel with cream cheeseRefined grains: Refined, gluten-heavy grains are low in nutrition and a common bloating culprit.
45
BeerAlcohol: Alcohol irritates the gut lining and feeds inflammation.
45
Chicken nuggetsDeep-fried: Deep-fried in seed oils — inflammatory and heavy on the gut.
45
Red wineAlcohol: Alcohol irritates the gut lining and feeds inflammation.
45
Veggie burgerRefined grains: A burger or sandwich rides on a refined-flour bun unless you order it without.
45
White breadRefined grains: Refined, gluten-heavy grains are low in nutrition and a common bloating culprit.
45
Whole grain breakfast cerealRefined grains: Refined, gluten-heavy grains are low in nutrition and a common bloating culprit.
44
Almond milkPlant milk: Oat, soy and rice milks are a processed product: water, starch, added oil and sugars. Real milk or a splash of cream reads cleaner.
44
MilkshakeRefined sugar: 72g of sugar with a sweetener on the label. Sugar like this feeds dysbiotic bacteria and spikes inflammation.
44
Pepperoni pizzaRefined grains: Refined, gluten-heavy grains are low in nutrition and a common bloating culprit.
43
Caesar salad with ranch dressingBottled emulsion: Mayo and bottled dressings run on seed oils with sugar and gums — olive oil and vinegar do the same job clean.
43
Dark chocolateRefined sugar: 14g of sugar with a sweetener on the label. Sugar like this feeds dysbiotic bacteria and spikes inflammation.
43
Glazed donutRefined sugar: 12g of sugar with a sweetener on the label. Sugar like this feeds dysbiotic bacteria and spikes inflammation.
41
Pancakes with maple syrupRefined grains: Refined, gluten-heavy grains are low in nutrition and a common bloating culprit.
40
Instant flavored oatmealUltra-processed: Industrial ingredients your gut isn't built to recognize — they disrupt the gut lining and microbiome.
39
Black beansGassy plants: Beans, lentils and soy ferment fast in the gut. They are a common source of gas and bloating.
39
Chocolate chip cookiesRefined sugar: 28g of sugar with a sweetener on the label. Sugar like this feeds dysbiotic bacteria and spikes inflammation.
39
HummusGassy plants: Beans, lentils and soy ferment fast in the gut. They are a common source of gas and bloating.
39
Lentil soupGassy plants: Beans, lentils and soy ferment fast in the gut. They are a common source of gas and bloating.
39
McDonalds Big MacFast food: Built from refined grains, seed oils and additives — engineered for craving, not digestion.
39
TofuGassy plants: Beans, lentils and soy ferment fast in the gut. They are a common source of gas and bloating.
36
Tortilla chipsDeep-fried: Deep-fried in seed oils — inflammatory and heavy on the gut.
35
ColaRefined sugar: 39g of sugar with a sweetener on the label. Sugar like this feeds dysbiotic bacteria and spikes inflammation.
35
Instant ramenUltra-processed: Industrial ingredients your gut isn't built to recognize — they disrupt the gut lining and microbiome.
35
Salad with fat-free dressingProcessed form: The fat stripped out — the part that carried the vitamins and the satiety.
32
McDonalds french friesFast food: Built from refined grains, seed oils and additives — engineered for craving, not digestion.
31
Margarine on toastIndustrial seed oils: Seed oils are oxidation-prone, ultra-refined fats that drive inflammation — the single worst thing for your gut.
23
Energy drinkEnergy drink: An engineered stimulant drink — caffeine, acids and additives, with nothing food-like for a gut to work with.
22
Potato chipsOne food, one verdict: Deep-fried in seed oils — the card's verdict is the meal's score.
18
Gummy bearsOne food, one verdict: Refined sugar — the card's verdict is the meal's score.
18
Ice creamOne food, one verdict: Refined sugar — the card's verdict is the meal's score.
Honesty rules

What these scores are — and aren't

See what your meals score

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