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Built from lived experience

Living with IBD
on your own terms

Practical tools, honest knowledge, and a companion app built by someone who has lived with Crohn's disease and Ulcerative Colitis for 17 years. Not clinical theory. Real experience.

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What people say

From the IBD community

GutTrack and CalmGut are brand new. Real reviews from real users are coming โ€” in the meantime, here is why this was built.

♡   Founded from lived experience
“I was diagnosed at 15. For the first few years I had no idea what I was doing โ€” what to eat, what to say to my consultant, how to explain it to anyone. I built CalmGut because I needed it to exist and it didn’t.”
B
Ben Heath-Jung
Founder, CalmGut · IBD since age 15 · Senior Sous Chef
♡   Built in the kitchen
“I’ve spent 15 years cooking professionally and 17 years figuring out what my gut can and can’t handle. The Calm Gut Kitchen isn’t recipes dressed up as medical advice. It’s a chef who has actually lived this, writing honestly about food.”
B
Ben Heath-Jung
Professional chef · 90+ gut-friendly recipes · 17 years IBD
“Be the first to share your experience with GutTrack or the Calm Gut Protocol. Real reviews from the IBD community are what this platform is built to grow.”
Your review will be added to this page (with your permission)
Real stories

From people who actually live with it

We’re just launching. Real stories from real users coming soon โ€” written honestly, without sugarcoating, about what it actually means to live with IBD day to day.

💬

Would you like to share yours?

If you have IBD and would like to share your story โ€” diagnosis, the early months, the adaptation, life now โ€” we would love to include it here. Anonymously or with your name, your choice.

Get in touch →

All stories published with full consent. You approve the final wording before anything goes live.

New release

The Calm Gut Kitchen

90+ gut-friendly recipes written by someone who is both a professional chef and has lived with IBD for 17 years. Every recipe includes the science of why it works.

⏱ Coming Soon

The Calm Gut Kitchen

Nourishing recipes for living well with Crohn's & Colitis. 10 chapters, 90+ recipes, every one designed around gut biochemistry and real cooking. From flare-day congee to fermented foods, bone broth to banana nice cream.

90+
Recipes
10
Chapters
114
Pages
17
Years experience
📄 Digital PDF
The Calm Gut Kitchen
Coming soon
Instant download · Print at home · Searchable
📚 Physical Book
The Calm Gut Kitchen
Coming soon
Paperback · Ships via Amazon KDP · Free delivery available
✓ Physical copy includes access to the PDF version. ✓ Written by a professional chef with 17 years of IBD.

Recipe Card Bundles

Beautifully formatted A5 print-ready recipe cards, organised by meal type. Each bundle includes recipes not found in the book — exclusive to the card format — plus the science note, tips, and IBD rating for every recipe. Perfect for your kitchen wall, fridge door, or meal prep planning.

🌞
Breakfast & Morning Ritual
Overnight oats, gut shots, egg variations, warm morning bowls. Includes 4 exclusive cards not in the book.
£7.99
🥗
Soups, Broths & Light Lunches
Bone broth, healing soups, tuna bowls, easy lunches. Includes 4 exclusive cards.
£7.99
🍳
Mains & Sides
Salmon, chicken, fish, roasted vegetables. The backbone of gut-friendly eating. 4 exclusive cards.
£7.99
🥗
Ferments, Snacks & Gut Shots
Sauerkraut, kefir, smoothies, gut shots, energy snacks. Includes 4 exclusive cards.
£7.99
🚨
Flare-Day Essentials
Congee, plain broths, minimal-ingredient recovery meals. The most important bundle. 4 exclusive cards.
£7.99
🍨
Desserts, Sauces & Sweet Treats
Nice cream, gut-friendly baking, infused oils, dressings. 4 exclusive cards included.
£7.99
Best value — save £8

Complete Recipe Card Set

All 6 bundles — 60+ recipe cards including 24 exclusive recipes not in the book.

£47.94 separately £39.99
Ultimate bundle — save £15

Cookbook PDF + Complete Recipe Card Set

Everything. The full book plus all 60+ exclusive recipe cards in one purchase.

£64.98 separately £49.99
ⓘ The cookbook and recipe cards are coming soon. Email us to register your interest and be first to know when they launch.
💌

Waitlist โ€” Coming Soon

We’re setting up our mailing list. Drop us an email at gutrackenquieries@outlook.com and we’ll add you manually and be in touch when each product launches.

Join the waitlist →
From the founder

Ben's Blog

Personal writing on IBD, food, identity, and the things nobody tells you. Written from 17 years of lived experience.

Featured 8 min read · Ben Heath-Jung

Diagnosed at 15. Became a chef anyway. Here's why I built all of this.

The real story behind CalmGut and GutTrack — 17 years of IBD, 15 years of professional cooking, and why none of this was accidental.

Read this post →
Food Science

Why your gut reacts to food differently during a flare

The biochemistry behind IBD food reactions — soluble vs insoluble fibre, the low-residue principle, what bone broth actually does.

Read →
More posts coming
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IBD Knowledge Hub

Honest answers about living with IBD

Articles written from 17 years of lived experience — not lifted from textbooks. No jargon, no false promises, no sugarcoating.

NHS System
How the NHS IBD system actually works
Referrals, waiting lists, how to escalate, how to change consultants, and what you’re actually entitled to. The system nobody explains at diagnosis.
10 min readRead →
Work & Employment
IBD, your employer and the Equality Act
Disclosure, reasonable adjustments, fit notes, and your legal rights. IBD qualifies as a disability under the Equality Act. Here’s what that means in practice.
9 min readRead →
Benefits & Support
IBD and benefits: what you may be entitled to
PIP, Universal Credit, Blue Badge, and other support many IBD patients don’t know they can apply for.
8 min readRead →
Relationships
Talking to family and friends about IBD
What to say, how to ask for what you need, and how to handle the people who don’t get it.
8 min readRead →
Young People
IBD in younger people: school, uni and early careers
Being diagnosed young brings its own challenges. Managing IBD through education and into the workplace.
10 min readRead →
Relationships
IBD and dating: when to tell someone
There’s no single right answer. There are better frameworks, and a lot of unnecessary shame to unpack first.
7 min readRead →
Mental Health
The identity shift of chronic illness
Who you are vs what you have. The grief, the adjustment, and the unexpected ways IBD changes, and sometimes clarifies, who you become.
9 min readRead →
Practical
Building a flare emergency kit
What to have at home before a flare hits: practical preparations for when you can’t think straight.
6 min readRead →
Practical
How to read your colonoscopy and pathology report
You’re entitled to your medical records. Here’s what the terminology actually means so you can understand your own results.
10 min readRead →
Practical
The Can’t Wait Card — what it is and how to use it
Free from Crohn’s & Colitis UK. How to get it, how to use it, and why you shouldn’t feel awkward about it.
5 min readRead →
Understanding IBD
Remission doesn’t mean cured — managing a good patch
Feeling well is real and deserves to be enjoyed. But remission in IBD requires ongoing attention and a different kind of awareness.
7 min readRead →
NHS System
Building your IBD support network
Your IBD team is the foundation, but a proper support network goes further. Who to involve, how to access them, and what to ask for.
8 min readRead →
NHS System
What good IBD care looks like, and how to advocate for it
Not every IBD patient gets the same standard of care. Here’s how to recognise what good looks like, and what to do when you’re not getting it.
9 min readRead →
Getting Started
The first 6 months after diagnosis: what to expect
Nobody tells you what the sequence actually looks like. Diagnosis, first bloods, first scope, first medication, monitoring phase — a plain timeline of what comes next and when.
8 min readRead →
NHS System
Your rights in hospital: what IBD patients need to know
What happens when you’re admitted, what you can refuse, how to escalate in A&E, and how to use PALS when inpatient care falls short.
9 min readRead →
Practical
Medication interactions IBD patients need to know about
NSAIDs, ibuprofen, certain antibiotics, iron tablet timing, St John’s Wort. Common things that interfere with IBD medications — and what to use instead.
7 min readRead →
The story behind CalmGut

Built from the inside out

Ben, founder of CalmGut
Ben — founder of CalmGut, creator of GutTrack.
Diagnosed with Crohn's disease at 15, rediagnosed with Ulcerative Colitis. Living with IBD for 17 years.
My story

Hundreds of appointments and blood tests.
One honest platform.

I was diagnosed with Crohn's disease when I was 15 years old. I didn't know what it was, I didn't know what it would mean for my life, and nobody around me had any idea either. I was handed a diagnosis, a prescription, and told to come back in three months.

What followed was years of obsessive self-directed research. Spending hours on the Crohn's & Colitis UK website, medical journals, nutrition forums, and anything I could find. Reading about food biochemistry, gut inflammation, and what actually happens at a cellular level during a flare. Testing foods methodically, logging reactions, tracking patterns, learning what helped and what made things worse. Trying to understand not just what IBD is, but the science of why my body was behaving the way it was.

Nobody gave me that information. I had to go looking for it. Hours on Google at 2am. Research papers I barely understood. Forum threads from other patients sharing what worked for them. Slowly, painstakingly, building a picture of my own condition that no single clinic appointment had ever given me. Understanding my medications properly, learning what questions to ask in clinic, and what the numbers in my blood tests actually meant.

Along the way, I was rediagnosed as ulcerative colitis. I navigated flares, remission, treatment changes, and everything that IBD brings beyond the physical — the anxiety, the isolation, the exhaustion of managing a chronic illness alongside a regular life.

CalmGut and GutTrack exist because nothing out there felt like it was made by someone who actually lives with this. Everything here comes from lived experience and a genuine understanding of what IBD patients actually need. Not what the textbooks say. What actually helps.

Age 15
Diagnosed with Crohn's disease. Started navigating the IBD system from scratch.
17 yrs
Years of self-directed research, pattern tracking, and building a personal understanding of IBD management alongside medical treatment.
Recent
Rediagnosed as ulcerative colitis. Built GutTrack and the CalmGut guides to share what 17 years of experience looks like in practice.
Now
Running CalmGut — the platform I wish had existed when I was first diagnosed.
A note on credentials: I'm not a doctor or dietitian. The knowledge here comes from lived experience and 17 years of personal research — not clinical training. Everything is designed to sit alongside your medical team, not replace them.
Frequently asked questions

Got a question? We've got answers.

Can't find it? Drop us a message →

About GutTrack (the app)

Yes, completely. The GutTrack app has no subscription, no premium tier, and no in-app purchases. Every feature is free. No account needed either.
All your data is stored locally on your device using your browser's built-in storage. Nothing is sent to any server. We literally cannot see your data — we have no server, no database, and no user accounts.
GutTrack works on any modern smartphone browser (Chrome, Safari, Firefox) as well as desktop computers. You can add it to your home screen for an app-like experience. The Nearest Loo finder requires HTTPS.
Yes — because data is stored locally, clearing your browser storage will delete it. Use the Export/Backup feature inside the app regularly to save a JSON file you can restore at any time.
No. GutTrack is a personal tracking companion — not a medical device. It does not provide medical advice and does not replace the guidance of your IBD team.

About the guides

Both guides are delivered as PDF downloads immediately after purchase. You'll receive a download link by email. The PDFs work on any device and can be saved, printed, or shared with your IBD team.
Yes. The guides are written for anyone living with inflammatory bowel disease — Crohn's, ulcerative colitis, or indeterminate colitis. Where advice differs between conditions, this is noted clearly.
Because the guides are digital downloads, refunds are not automatic after download. If you have any issue, email gutrackenquieries@outlook.com and we'll sort it out. We want you to be happy with what you've bought.
The 4-Week Reset is a structured programme — step-by-step, week-by-week, with a clear start and end. The Calm Gut Protocol is the comprehensive reference guide — broader, deeper, covering every dimension of IBD life. They complement each other, which is why the bundle is the best value.
No. The guides are written from personal experience and self-directed research over 17 years. They have not been clinically reviewed. They are designed to complement — not replace — your IBD team's advice.
The Calm Gut Kitchen is a full cookbook written by Ben — a professional chef and someone who has lived with IBD for 17 years. It contains 90+ gut-friendly recipes across 10 chapters, from flare-day emergency meals to fermented foods, broths, mains, desserts and more. Every recipe includes the science of why it works for the IBD gut. Available as a PDF download (ยฃ24.99) or physical paperback via Amazon KDP (ยฃ29.99).
The Recipe Card Bundles are beautifully formatted A5 print-ready cards organised by meal type — Breakfast, Soups & Lunches, Mains & Sides, Ferments & Snacks, Flare-Day Essentials, and Desserts & Sauces. Each bundle contains recipes from the cookbook plus exclusive recipes not found in the book. Every card includes full macronutrient information, an IBD flare/remission traffic light rating, FODMAP substitution guidance, and batch cooking notes. Bundles are ยฃ7.99 each, or get the complete set of all six for ยฃ39.99.
The cookbook is the complete reference — 90+ recipes with full chapter introductions, the science of gut-friendly cooking, and Ben's story. The recipe cards are a different format: concise, print-at-home kitchen cards with full nutritional data, IBD traffic light ratings (safe in flare / remission only), substitution guides, and exclusive recipes not in the book. They're designed to be printed and stuck to your fridge or kitchen wall. The cookbook and cards complement each other — they don't duplicate each other.
The Blank Recipe Card Pack is a set of 20 printable A5 cards in the same format as the Calm Gut Kitchen recipe cards. Each blank card has sections for: recipe name, IBD rating, prep time, ingredients, method, macros, and gut reaction tracking space. Perfect if you want to document your own safe meals in a consistent, organised format. Available for ยฃ4.99.
Yes — and it's better value. The Complete Recipe Card Set (all 6 bundles) is ยฃ39.99, saving ยฃ8 vs buying separately. The Mega Bundle — Cookbook PDF plus all recipe cards — is ยฃ49.99, saving ยฃ15 on the combined price. There's also a version including the Blank Recipe Card Pack for ยฃ52.99. Email gutrackenquieries@outlook.com to order any combination.
Yes — the physical paperback edition is available via Amazon KDP at ยฃ29.99. The PDF version (ยฃ24.99) is available directly through this site. If you buy the physical copy on Amazon, email gutrackenquieries@outlook.com with your order confirmation and we'll send you the PDF version as well.
Help & Support

We're here to help

Find answers below, or get in touch — we respond to every message.

📱
GutTrack app not loading?
Try refreshing the page. Make sure you're using a modern browser. The app works best when accessed via HTTPS rather than opening the file directly.
💾
Lost your GutTrack data?
Data is stored locally. If you cleared your browser cache it may be gone unless you backed up. In GutTrack: Export → Download Backup to save. Restore from that file on any device.
📧
Purchase confirmation not received?
Check your spam folder first. If nothing arrives within 15 minutes, email us at gutrackenquieries@outlook.com with your order details and we'll send your download link manually.
Email us →
🔒
Privacy & data questions
GutTrack stores all data locally — nothing leaves your device. The website uses Stripe for payment processing. Full details are in Terms & Privacy inside the GutTrack app.
🚻
Nearest Loo not working?
The loo finder requires location permission AND HTTPS. Access GutTrack via the website URL, not directly from a file. Allow location access when prompted by your browser.
💬
Something else?
CalmGut is a beta — your feedback shapes what gets built next. Every message is read and replied to personally.
Contact us →

Can't find what you need?

Email gutrackenquieries@outlook.com →
Get in touch

We'd love to hear from you

Questions, feedback, purchase queries — every message is read and replied to personally.

Contact details

CalmGut is run by one person — Ben. There's no support team, no chatbot, no ticket system. Just a real person who reads every message and replies personally.

📧
Email
gutrackenquieries@outlook.com
📷
Instagram
@thecalmgutprotocol
🕐
Response time
Usually within 24–48 hours
🇬🇧
Based in
United Kingdom
Beta feedback especially welcome.
CalmGut is in public beta. If something doesn't work or you have an idea — please tell me. It directly shapes what gets built next.

Send a message

✓ Message sent! We'll reply within 24–48 hours.

Or email: gutrackenquieries@outlook.com

Newly diagnosed or feeling lost?

Start here

A curated path through everything CalmGut offers — in the order that makes most sense when you're at the beginning.

👋 Welcome

Whether you were diagnosed yesterday or five years ago and still feel like you're figuring it out — this page is for you. CalmGut exists because I was diagnosed at 15 and nobody gave me a map. This is the map.

Work through these steps in order, or skip to whatever you need most right now.

1

Understand what's actually happening

Before anything else, it helps to understand what IBD actually is, what happens during a flare, and why your symptoms behave the way they do. This isn't medical theory — it's the foundation for everything else.

2

Start tracking your symptoms โ€” free

GutTrack is a free companion app that takes less than 2 minutes a day. It logs your symptoms, food, medications, and appointments — and the patterns it reveals are exactly what your IBD team needs to see. No account. Everything stays on your device.

3

Learn to navigate the NHS system

Understanding who's in your team, how to escalate, what you're entitled to, and how to get the most out of short appointments. This knowledge changes everything about how you experience care.

4

Understand food — without obsessing over it

There is no universal IBD diet. But there are patterns. The traffic light framework gives you a starting point, and GutTrack's food log helps you build your own evidence-based picture over time.

5

Know your rights at work and with benefits

IBD qualifies as a disability under the Equality Act. Many patients don't know about the adjustments, protections, and financial support they're entitled to. You don't have to manage this alone.

6

Build a flare plan before you need one

The worst time to figure out what to do during a flare is when you're in one. Having a kit, a contact list, and a plan removes one layer of chaos at the worst moments.

7

Go deeper with the guides

The 4-Week Gut Reset gives you a structured programme to identify your triggers and build a stable baseline. The Calm Gut Protocol covers everything — food biochemistry, mental health, medications, blood tests, relationships, and more. Two guides, built from 17 years of lived experience.

💡 Tip: wherever you go from this page, use the ← Back button (bottom right) or your browser's back gesture to return here.
IBD Resources & Organisations

You’re not navigating this alone

The organisations, helplines, and resources that have genuinely helped people with Crohn’s disease and ulcerative colitis in the UK. No affiliations — just honest recommendations.

Primary UK Charities
🫤
Crohn’s & Colitis UK
The UK’s leading IBD charity. Helpline, local networks, benefits advice, peer support, Can’t Wait Cards, and research funding. The most comprehensive IBD support organisation in the country.
📞 Helpline: 0300 222 5700 (Mon–Fri 9am–5pm)
📞 Benefits advice: 0300 222 5700
Visit website →
🏥
NHS IBD Care
The NHS provides all IBD care in the UK. Your starting point for diagnosis, treatment, and ongoing management. NHS 111 for urgent advice outside clinic hours. A&E / 999 for emergencies.
📞 NHS 111: 111 (24 hours)
📞 Emergency: 999 or A&E
NHS IBD information →
🦾
IA (Ileostomy & Internal Pouch Association)
Support for people living with a stoma or internal pouch following IBD surgery. Peer support, practical advice, and a helpline staffed by people with lived experience.
📞 Helpline: 0800 0184 724
Visit website →
Mental Health & Wellbeing
🥑
Mind
Mental health support and information. Particularly useful for managing anxiety, depression, and the emotional burden of chronic illness. Helpline, local services finder, and online resources.
📞 Helpline: 0300 123 3393 (Mon–Fri 9am–6pm)
Visit Mind →
📚
Samaritans
24-hour emotional support. Not just for crisis — for anyone who needs to talk. Chronic illness is emotionally exhausting. Samaritans are there for hard nights as well as emergencies.
📞 Helpline: 116 123 (free, 24 hours)
Visit Samaritans →
🧠
IAPT / NHS Talking Therapies
Free NHS psychological therapy (CBT and others) available without a GP referral in many areas. Self-refer online. Waiting times vary but it's free and evidence-based. Worth accessing alongside IBD care.
Self-refer online →
Practical & Financial Support
💼
ACAS
Free, impartial advice on workplace rights, employment disputes, and reasonable adjustments. Essential if your employer isn’t supporting you properly. Helpline and online guidance.
📞 Helpline: 0300 123 1100
Visit ACAS →
💵
Turn2us
Benefits calculator and grants finder. Find out what financial support you may be entitled to based on your specific circumstances. Straightforward and free to use. Worth checking even if you think you won’t qualify.
Check your entitlements →
🏠
Citizens Advice
Free advice on benefits, employment, housing, and legal issues. Particularly useful for PIP applications, workplace disputes, and navigating the benefits system for the first time.
📞 Adviceline: 0800 144 8848
Visit Citizens Advice →
Research & Information
🔬
ECCO (European Crohn’s & Colitis Organisation)
The leading professional organisation for IBD specialists in Europe. Their patient guidelines and educational resources are high quality and freely available. Useful for understanding clinical decision-making.
Visit ECCO →
📋
NICE IBD Guidelines
The clinical guidelines that define the standard of care for IBD in England. Useful for understanding what treatment you should be offered, what monitoring is recommended, and what the evidence says.
Read NICE guidelines →
📱
GutTrack: Free companion app
The free IBD tracking app built alongside CalmGut. Symptom check-ins, food traffic lights, medications, nearest loo finder, crisis card, weekly digest, and more. No account. No subscription. Everything stays on your device.
Open GutTrack free →
A note on these resources: CalmGut has no commercial relationship with any organisation listed here. These are included because they are genuinely useful to IBD patients in the UK. If you know of a resource that should be here, email us at gutrackenquieries@outlook.com.
Plain language reference

IBD Glossary

The words your IBD team use, explained plainly. Search any term or browse alphabetically.

A
Aminosalicylates (5-ASA)
A class of anti-inflammatory drugs used to treat mild-to-moderate ulcerative colitis. Examples include mesalazine (Asacol, Salofalk) and sulfasalazine. They work locally in the gut lining rather than suppressing the whole immune system. Not usually effective in Crohn's disease.
Anastomosis
A surgical join between two sections of bowel after a portion has been removed. The quality and healing of this join is critical to surgical outcomes in IBD. An anastomotic leak is a serious complication.
B
Biologic / Biological therapy
A class of medications made from living cells that target specific proteins in the inflammatory process. Common biologics in IBD include infliximab (Remicade), adalimumab (Humira), vedolizumab (Entyvio), and ustekinumab (Stelara). Given by injection or IV infusion.
Bowel prep
A strong laxative solution taken the day before a colonoscopy to completely empty the bowel. Usually involves a restricted diet the day before and drinking 1โ€“2 litres of prep solution. Unpleasant but essential for a clear view.
Bristol Stool Scale
A medical classification of stool consistency from Type 1 (hard lumps, constipation) to Type 7 (entirely liquid, diarrhoea). Types 3 and 4 are considered normal. Used in IBD to track bowel habits objectively. Used in GutTrack daily check-in.
C
Calprotectin (faecal)
A protein released by white blood cells that migrate to sites of gut inflammation. Measured in a stool sample. A raised level (above 50โ€“250 ฮผg/g depending on lab) indicates gut inflammation. More gut-specific than CRP โ€” you can have a normal CRP but elevated calprotectin.
CDAI (Crohn's Disease Activity Index)
A scoring system used to measure Crohn's disease activity. Based on symptoms over 7 days including stool frequency, pain, general wellbeing, and other factors. A score under 150 indicates remission. Rarely used in routine clinical practice โ€” HBI is more common.
Colonoscopy
An endoscopic procedure where a flexible camera is passed through the rectum to examine the entire large bowel and often the terminal ileum. Used to diagnose IBD, assess disease activity, take biopsies, and monitor for dysplasia. Usually done under sedation.
Corticosteroids
Powerful anti-inflammatory drugs used to rapidly control IBD flares. Examples include prednisolone and budesonide. Not suitable for long-term use due to side effects including bone density loss and adrenal suppression. Used to induce remission, not maintain it.
CRP (C-Reactive Protein)
A protein produced by the liver in response to inflammation. Normal is under 10 mg/L. A raised CRP alongside IBD symptoms suggests active inflammation. Can be normal even with mild gut inflammation โ€” calprotectin is more sensitive.
D
Dysplasia
Abnormal cell changes found on biopsy that may indicate an increased risk of colorectal cancer. Can be low-grade or high-grade. Don't panic at this word โ€” it's what the surveillance colonoscopy programme is designed to catch early, when it's most treatable.
E
Enteral nutrition
A liquid nutritional formula used as an alternative or supplement to food, either drunk or delivered via a nasogastric (NG) tube. Used in Crohn's disease โ€” particularly in children โ€” as a primary treatment to induce remission. Also called exclusive enteral nutrition (EEN).
Extraintestinal manifestation
IBD symptoms or complications that occur outside the digestive tract. Includes joint pain (arthritis), skin conditions (erythema nodosum, pyoderma gangrenosum), eye inflammation (episcleritis, uveitis), and bone density loss. Affects up to 50% of IBD patients at some point.
F
Fistula
An abnormal tunnel connecting two organs or an organ to the skin surface, formed when inflammation burrows through the gut wall. More common in Crohn's than UC. Can connect bowel to skin (enterocutaneous), bowel to bladder (enterovesical), or between bowel loops. Perianal fistulas are particularly common in Crohn's.
Flare / Flare-up
A period of active IBD symptoms after a period of remission or reduced activity. Can range from mild (increased trips, mild discomfort) to severe (significant bleeding, fever, hospitalisation). Flares don't always have an obvious trigger.
FODMAP
Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols โ€” types of carbohydrates that are poorly absorbed and fermented in the gut. A low-FODMAP diet is used in IBS and sometimes IBD to reduce symptoms. Not a cure for IBD, but can reduce functional symptoms alongside treatment.
H
HBI (Harvey-Bradshaw Index)
A simplified scoring system for Crohn's disease activity. Scores general wellbeing, abdominal pain, number of liquid stools per day, abdominal mass, and complications. A score under 5 suggests remission. Used in GutTrack's clinical scores section.
I
Immunomodulator
Drugs that modify the immune system to reduce IBD activity. Examples include azathioprine, mercaptopurine (6-MP), and methotrexate. Take 3โ€“6 months to reach full effect. Regular blood monitoring required.
Infusion
Delivery of medication directly into the bloodstream via a drip (IV cannula), usually at a hospital day unit. Some biologics (infliximab, vedolizumab) are given this way. Typically takes 2โ€“3 hours. Usually every 6โ€“8 weeks once stabilised.
J
JAK inhibitor
A newer class of IBD medication that blocks JAK-STAT signalling pathways involved in immune activation. Unlike biologics, they can be taken as tablets. Examples include tofacitinib (Xeljanz) and upadacitinib (Rinvoq). Strong evidence in UC; growing evidence in Crohn's.
L
Leaky gut (intestinal permeability)
Increased permeability of the gut lining, allowing bacteria and food antigens to cross into tissue where they trigger immune responses. IBD disrupts tight junctions between gut cells, increasing permeability. Not a diagnosis in itself, but a mechanism relevant to IBD inflammation.
M
Mayo Score
A scoring system for ulcerative colitis disease activity. Based on stool frequency, rectal bleeding, endoscopy findings, and physician assessment. A score of 0โ€“1 indicates remission. The endoscopic Mayo score (0โ€“3) is often used separately to assess mucosal healing.
Mucosa / Mucosal healing
The mucosa is the inner lining of the digestive tract. Mucosal healing โ€” where the lining returns to a normal appearance on endoscopy โ€” is now a key treatment goal in IBD, associated with sustained remission. You can feel well without full mucosal healing.
P
Perianal Crohn's
Crohn's disease affecting the area around the anus, including fistulas, abscesses, skin tags, and fissures. Affects around 25% of people with Crohn's disease. Often requires specialist management from both gastroenterology and colorectal surgery.
Primary Sclerosing Cholangitis (PSC)
A liver condition associated with IBD, particularly UC, where the bile ducts become inflamed and scarred. Affects around 5% of UC patients. Requires monitoring by hepatology and increases colorectal cancer surveillance frequency.
R
Remission
A period where IBD symptoms are absent or minimal and disease activity is low or undetectable. Clinical remission means few or no symptoms. Endoscopic remission means the gut lining looks normal on scope. Remission is managed, not cured โ€” most people need ongoing medication to maintain it.
Resection
Surgical removal of a diseased section of bowel. Common in Crohn's disease where a strictured or heavily affected segment is removed. Does not cure Crohn's โ€” inflammation can recur at the surgical join.
S
SCCAI (Simple Clinical Colitis Activity Index)
A scoring tool for ulcerative colitis activity based on bowel frequency (day and night), urgency, blood in stool, general wellbeing, and extraintestinal features. A score under 2.5 suggests remission. Used in GutTrack's clinical scores section.
Stricture
A narrowing of the bowel caused by scar tissue from repeated inflammation. Can cause pain, bloating, and obstruction. Common in Crohn's. Managed with endoscopic dilation or, if severe, surgery.
T
Terminal ileum
The final section of the small intestine, just before it joins the large bowel. One of the most commonly affected sites in Crohn's disease. Responsible for absorbing vitamin B12 and bile salts โ€” damage here can cause B12 deficiency.
Thiopurine metabolites
Blood tests that measure how your body is processing azathioprine or mercaptopurine. 6-TGN and 6-MMP levels tell your team whether your dose is adequate or needs adjusting. Under-dosing is common and results in inadequate disease control.
Tight junctions
Protein complexes that seal adjacent cells in the gut lining together, forming the barrier between gut contents and the bloodstream. IBD inflammation disrupts these, increasing gut permeability. Supporting tight junction integrity is why certain nutrients like zinc and gelatine are relevant in IBD.
U
Ulcerative colitis (UC)
A form of IBD affecting the large intestine and rectum. Inflammation is continuous from the rectum upward and confined to the inner lining. Common symptoms include bloody diarrhoea, urgency, and cramping. Affects the large bowel only โ€” unlike Crohn's which can affect anywhere.

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Before your appointment

Answer 5 quick questions and get a formatted symptom summary ready to share with your IBD team. No data stored — generates in your browser.

On average, how many times a day are you going to the toilet?
What is your typical daily abdominal pain level?
Have you noticed any blood or mucus in your stool?
How would you describe your energy levels recently?
Is there anything specific you want to raise today?
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This tool generates a formatted symptom summary based on your answers. No data is stored or sent anywhere. For serious or urgent symptoms, contact your IBD nurse or go to A&E.
IBD & social eating

Eating out with IBD

A practical framework for navigating restaurants, social meals, and occasions when you can't control what's on the menu.

The goal is not perfection. The goal is reducing anxiety enough to be present. A slightly suboptimal meal shared with people you love is worth more than a perfectly safe meal eaten alone.

Before you arrive

  • Look at the menu in advance. Almost every restaurant has a menu online. Identify 2โ€“3 safe options before you arrive so you're not making decisions under pressure at the table.
  • Know where the toilet is. Check Google Maps. On arrival, locate it immediately. This one act significantly reduces urgency anxiety.
  • Book โ€” don't walk in. A booking means you choose your table. Ask for one near the exit or toilet if that helps.
  • Eat something safe beforehand if you're worried about the menu. You're allowed to eat a small safe meal at home and eat lightly at the restaurant.

What to look for on a menu

  • Grilled, baked, steamed, or poached proteins โ€” avoid fried or heavily sauced
  • Plain starches โ€” rice, potato, pasta with simple sauces
  • Well-cooked vegetables rather than raw salads
  • Simple dishes with few ingredients rather than complex preparations
  • "Can this be prepared without the sauce?" is almost always a yes at good restaurants

Cuisine by cuisine

Japanese
Generally manageable
  • Plain rice, miso soup, steamed fish, edamame (in moderation)
  • Sushi rice is usually fine; raw fish is safe for most
  • Avoid tempura (fried), very spicy wasabi, large amounts of soy
  • Ramen broth is often gut-friendly; ask for a plain broth option
Italian
Generally manageable
  • Plain pasta with olive oil and parmesan is reliably safe
  • Grilled chicken or fish as a main
  • Avoid heavy cream or tomato sauces if either is a trigger
  • Risotto (if not loaded with cream) can work well
Indian
Approach with care
  • Plain rice and mild lentil dal if tolerated
  • Ask for dishes with no chilli or minimal spice
  • Tandoori dishes (just marinated and cooked, no heavy sauce) are safer
  • Avoid rich curries, deep-fried dishes, and large portions of legumes
Chinese
Approach with care
  • Steamed rice and plain steamed dishes are safe
  • Avoid MSG-heavy, heavily fried, or spicy dishes
  • Congee (rice porridge) is one of the safest options anywhere
  • Ask for dishes steamed or stir-fried with minimal oil
Mediterranean / Greek
Generally manageable
  • Grilled fish, grilled chicken, plain rice, pita bread
  • Hummus in small amounts โ€” chickpeas can trigger some people
  • Olive oil and lemon dressings are well tolerated by most
  • Avoid large amounts of raw salad and heavy dips
Pub / British
Approach with care
  • Jacket potato with simple filling, grilled chicken, plain fish
  • Avoid anything deep-fried, heavy gravies, and large portions
  • Soup can be good โ€” ask what's in it; cream soups may not suit everyone
  • Don't feel obliged to eat the whole plate
What to say to waitstaff
You don't need to explain your condition. Simple requests work: "Could I have the fish grilled rather than fried?" or "Could the sauce come on the side?" or "I have a sensitive stomach โ€” is there a simpler preparation option?" Most kitchens are accommodating if you ask directly.
A note on alcohol
Alcohol is a gut irritant and a common IBD trigger. If you choose to drink: one drink is usually less disruptive than several. Wine tends to be more tolerable than beer (carbonation and wheat). Spirits with a simple mixer are often the least problematic. There is no safe amount with active IBD โ€” but in remission, small amounts are a personal decision. Knowing your own threshold is what matters.
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