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GutTrack™ Shop

IBD Guides Built From Lived Experience

Written by Ben Heath-Jung — IBD patient for 17 years, professional chef, and founder of GutTrack™. Not clinical textbooks. Real, honest companions for living with IBD.

🔒 Secure payment ⚡ Instant download Refund policy
NOT SURE WHERE TO START?
Just diagnosed?
Start with The Calm Gut Protocol — it covers everything from the ground up.
Want daily structure?
The 4-Week Gut Reset Workbook gives you one page to fill in per day.
Prefer pen and paper?
The Food & Symptom Diary tracks everything away from a screen.
Want to actually cook?
The GutTrack Kitchen has 120+ recipes built around gut biochemistry.
Want something more personal?
1-to-1 calls with Ben are coming soon — join the waitlist.
Guide Format Price Best for
The Calm Gut Protocol PDF · 204pg £99 A complete foundation, covering everything
4-Week Gut Reset PDF · 73pg £39 Daily structure, one page at a time
Protocol + Reset Bundle PDF · both £119 save £19 Knowledge and daily practice together
Food & Symptom Diary Paperback · 100pg £12.99 Pen-and-paper tracking, away from a screen
GutTrack™ App Web app Free Digital tracking, always in your pocket
FLAGSHIP GUIDE

The Calm Gut Protocol

204 pages · Instant PDF

£99
  • Complete food science, medications & mental health
  • Surgery, travel, financial support & more
  • IBD glossary and clinical reference
Learn More & Buy →
FLARE-READY

4-Week Gut Reset Workbook

73 pages · Instant PDF

£39
  • One page per day for all 28 days
  • Meal planner, symptom tracker, trigger log
  • Emergency 3-Day Reset protocol included
Learn More & Buy →
BEST VALUE
COMPLETE BUNDLE

Protocol + Reset Bundle

Both guides · Instant PDF

£119 £138

The knowledge and the daily practice, together — save £19 versus buying separately.

Learn More & Buy →
PAPERBACK · VIA AMAZON

Food & Symptom Diary

100 pages · 8-week tracker

£12.99
  • 56 undated daily log pages
  • Weekly/monthly review & trend charts
  • Bristol Stool Chart & appointment log
Learn More & Buy →
ALWAYS FREE

GutTrack™ App

Web app · no account needed

Free
  • Barcode scanning & symptom trends
  • Medication reminders & Flare Mode
  • Everything stays on your device
Open the App →
CONDITION-SPECIFIC

GutTrack™ Kitchen Plans

Monthly meal plans built for your specific diagnosis, not IBD in general.

ULCERATIVE COLITIS

Kitchen Plan — UC Edition

32 pages · Instant PDF

£24.99
  • 4 weeks of anti-inflammatory daily meals
  • Bleeding-day protocol & steroid meal support
  • Disease extent guide: proctitis to pancolitis
Learn More & Buy →
CROHN’S DISEASE

Kitchen Plan — Crohn’s Edition

37 pages · Instant PDF

£24.99
  • 4 weeks of low-residue, anti-inflammatory meals
  • Stricture-safe guide & post-resection eating
  • All five Crohn’s disease locations covered
Learn More & Buy →

Secure payment · Instant download · Refund policy · Terms & Privacy

Free companion app: GutTrack™ — symptom tracking, food diary, and more. Always free.

New release

The GutTrack Kitchen

120+ 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 GutTrack Kitchen

Nourishing recipes for living well with Crohn's & Colitis. 120+ recipes across 162 pages, every one designed around gut biochemistry and real cooking. From flare-day congee to fermented foods, bone broth to banana nice cream.

120+
Recipes
162
Pages
17
Years experience
£34.99
On Amazon, at launch
📚 Hardcover
The GutTrack Kitchen — £34.99
Coming Soon →
Ships via Amazon · Not yet available
✓ Written by a professional chef with 17 years of IBD. ✓ See the full book →

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
Currently unavailable

Mega Bundle: Cookbook + Complete Recipe Card Set

The hardcover cookbook plus all 60+ exclusive recipe cards. Not currently available as a combined purchase — see the full book and card set separately for now.

ⓘ The recipe card bundles are coming soon. Email us to register your interest and be first to know when they launch.
Home/ Shop/ Kitchen Plan — UC Edition
ULCERATIVE COLITIS · CONDITION-SPECIFIC KITCHEN PLAN

Built for the UC gut. Not IBD in general.

A 32-page, 4-week kitchen plan written by a professional chef who has lived with ulcerative colitis for 17 years. Every meal designed to reduce colonic inflammation, protect the ulcerated bowel lining, and replace the iron UC bleeds away.

£24.99
32 pages · Instant PDF download
Get the UC Kitchen Plan → See what's inside
What's inside

Four weeks, built specifically for UC

Not a generic IBD diet sheet. Every page accounts for how ulcerative colitis actually behaves — continuous inflammation from the rectum up, and the bleeding, urgency, and iron loss that comes with it.

📅

4 complete weeks of daily meals

Every single day planned — no guessing, no researching whether something is safe at 6pm on a Tuesday.

🛒

Shopping lists + Sunday batch cook system

Built the way a chef actually preps a week — one shop, one batch cook session, meals ready to go.

🩹

Bleeding day protocol

A symptom decision guide and specific meal guidance for the days UC actually flares — not just remission-day advice.

💊

Steroid & medication-food interactions

What to eat around steroid courses and other UC medications, and what quietly works against them.

🧪

Supplement reference

Iron, vitamin D, and the other gaps UC creates — with a flare severity scoring tool to track where you are.

🔬

Disease extent guide

Proctitis, left-sided colitis, or pancolitis — guidance adjusted for where your UC actually reaches.

A peek inside

What a page actually looks like

An illustrative look at the layout — not the final printed pages.

WEEK 1 · DAY 3
CHEF’S NOTE
SHOPPING LIST
SUNDAY BATCH COOK
FLARE SEVERITY
BLEEDING DAY PROTOCOL

✓ This is for you if…

  • You have ulcerative colitis and want a plan built for UC specifically, not IBD in general
  • You're tired of generic advice and want something written by someone who has actually lived it
  • You want structure — what to shop for, what to cook, on which day
  • You want a chef's approach to gut-safe food, not a clinical diet sheet

✕ This isn't for you if…

  • You have Crohn's disease specifically — the Crohn's Edition in the shop is built for that gut instead
  • You're looking for a medical treatment plan — this complements your IBD team, it doesn't replace them
  • You want recipes rather than a structured meal plan — the GutTrack Kitchen cookbook is the better fit
Who wrote this

A chef who actually lives with UC

Ben Heath-Jung is a senior sous chef with 15 years of professional kitchen experience, and has lived with inflammatory bowel disease — including ulcerative colitis — for 17 years. This isn't theory borrowed from a textbook. It's what he actually cooks, on the days it actually matters.

Read Ben's story →
What people say

From the UC community

This guide is brand new. Real reviews are coming — in the meantime, here's why it was built.

♡   Built from the bleeding days
“I wrote the bleeding day protocol section on a day it applied to me. Most UC advice is written for remission. This one isn't.”
Ben Heath-Jung
Founder, GutTrack™ · UC since diagnosis · Senior Sous Chef
“Be the first to share your experience with the UC Kitchen Plan. Real reviews from the UC community are what this page is built to grow.”
Questions

Before you buy

A 32-page PDF, delivered instantly by download link after purchase. Works on any device — phone, tablet, or print it out.
The Protocol is the full reference guide covering every dimension of IBD life. The Reset is a general 28-day IBD workbook. This Kitchen Plan is narrower and more specific — four weeks of meals built only around ulcerative colitis, not IBD broadly.
No. It's written from 17 years of lived experience, not clinical review. It's designed to sit alongside your IBD team's guidance, not instead of it.
Yes. The disease extent guide inside covers proctitis through to pancolitis, so the guidance adjusts to how much of your bowel is actually affected.
Because it's a digital download, refunds aren't automatic after download. If something's wrong, email gutrackenquiries@outlook.com and we'll sort it out.
GET THE UC KITCHEN PLAN

£24.99 · Instant download

32 pages · Secure payment via Gumroad · Delivered straight to your inbox

Secure payment · Instant download · Refund policy · Terms & Privacy

You might also want

Go deeper

FLAGSHIP GUIDE

The Calm Gut Protocol — £99

The full 204-page reference guide covering every dimension of IBD life, not just the kitchen.

See the Protocol →
PHYSICAL BOOK

Food & Symptom Diary — £12.99

Pair the kitchen plan with pen-and-paper tracking to see what's actually working.

See the Diary →
← Back to all guides
Home/ Shop/ Kitchen Plan — Crohn's Edition
CROHN’S DISEASE · CONDITION-SPECIFIC KITCHEN PLAN

Built for the Crohn's gut. Not IBD in general.

A 37-page, 4-week kitchen plan written by a professional chef who has lived with Crohn's disease for 17 years. Every meal on the lowest possible residue with the highest possible anti-inflammatory load — everything peeled, everything cooked through, every meal with a reason.

£24.99
37 pages · Instant PDF download
Get the Crohn's Kitchen Plan → See what's inside
What's inside

Four weeks, built specifically for Crohn's

Not a generic IBD diet sheet. Every page accounts for how Crohn's actually behaves — disease that can affect any part of the digestive tract, strictures, and the very real difference between an active flare and remission.

📅

4 complete weeks of daily meals

Every single day planned on the lowest residue, highest anti-inflammatory approach — no guessing at 6pm on a Tuesday.

🛒

Shopping lists + Sunday batch cook system

Built the way a chef actually preps a week — one shop, one batch cook session, meals ready to go.

🪨

Freeze-two-always rule

A standing freezer stock system for the difficult days, so a flare never means an empty fridge and a takeaway you'll regret.

🛡

Stricture-safe meal guide

Low-residue, stricture-aware meals plus dedicated post-resection eating guidance.

✈️

Travel & away-from-home guide

Practical guidance for eating safely away from your own kitchen — flights, hotels, and other people's cooking.

🔬

Full disease location guide

All five Crohn's locations covered, plus a dedicated remission maintenance section for the good stretches.

A peek inside

What a page actually looks like

An illustrative look at the layout — not the final printed pages.

WEEK 1 · DAY 3
CHEF’S NOTE
FREEZER STOCK
FREEZE-TWO-ALWAYS
STRICTURE-SAFE
POST-RESECTION GUIDE

✓ This is for you if…

  • You have Crohn's disease and want a plan built for Crohn's specifically, not IBD in general
  • You're tired of generic advice and want something written by someone who has actually lived it
  • You want structure — what to shop for, what to cook, on which day
  • You want a chef's approach to gut-safe food, not a clinical diet sheet

✕ This isn't for you if…

  • You have ulcerative colitis specifically — the UC Edition is built for that gut instead
  • You're looking for a medical treatment plan — this complements your IBD team, it doesn't replace them
  • You want recipes rather than a structured meal plan — the GutTrack Kitchen cookbook is the better fit
Who wrote this

A chef who actually lives with Crohn's

Ben Heath-Jung is a senior sous chef with 15 years of professional kitchen experience, and has lived with Crohn's disease since being diagnosed at 15 — 17 years with IBD in total. This isn't theory borrowed from a textbook. It's what he actually cooks, on the days it actually matters.

Read Ben's story →
What people say

From the Crohn's community

This guide is brand new. Real reviews are coming — in the meantime, here's why it was built.

♡   Built from a stricture diagnosis
“I wrote the stricture-safe section from my own experience navigating what was and wasn't safe to eat. Most Crohn's advice assumes a healthy digestive tract underneath. This one doesn't.”
Ben Heath-Jung
Founder, GutTrack™ · Crohn's since age 15 · Senior Sous Chef
“Be the first to share your experience with the Crohn's Kitchen Plan. Real reviews from the Crohn's community are what this page is built to grow.”
Questions

Before you buy

A 37-page PDF, delivered instantly by download link after purchase. Works on any device — phone, tablet, or print it out.
The Protocol is the full reference guide covering every dimension of IBD life. The Reset is a general 28-day IBD workbook. This Kitchen Plan is narrower and more specific — four weeks of meals built only around Crohn's disease, not IBD broadly.
No. It's written from 17 years of lived experience, not clinical review. It's designed to sit alongside your IBD team's guidance, not instead of it.
The guide includes a dedicated stricture-safe meal guide and post-resection eating section. That said, if you have a diagnosed stricture, always confirm any new way of eating with your IBD team first — individual anatomy varies.
Because it's a digital download, refunds aren't automatic after download. If something's wrong, email gutrackenquiries@outlook.com and we'll sort it out.
GET THE CROHN’S KITCHEN PLAN

£24.99 · Instant download

37 pages · Secure payment via Gumroad · Delivered straight to your inbox

Secure payment · Instant download · Refund policy · Terms & Privacy

You might also want

Go deeper

FLAGSHIP GUIDE

The Calm Gut Protocol — £99

The full 204-page reference guide covering every dimension of IBD life, not just the kitchen.

See the Protocol →
PHYSICAL BOOK

Food & Symptom Diary — £12.99

Pair the kitchen plan with pen-and-paper tracking to see what's actually working.

See the Diary →
← Back to all guides
Home/ Shop/ Food & Symptom Diary
PHYSICAL BOOK · PAPERBACK · SHIPS VIA AMAZON

Log it with pen and paper, away from a screen.

An 8-week undated food and symptom tracker for IBD, Crohn’s, and Ulcerative Colitis. One page per day, plus weekly and monthly review pages, symptom trend charts, a reintroduction planner, and a full quick-reference section — all in your hand, not on your phone.

£12.99
100 pages · on Amazon
Buy on Amazon → See what's inside
What's inside

8 weeks, built for tracking by hand

Undated, so you can start any time — the day you're diagnosed, the day you decide to take tracking seriously, or the day after a bad flare when you finally want a record of what happened.

📝

56 daily log pages

Undated — start any time. One page per day for food, symptoms, and how you actually felt.

📅

Weekly & monthly review pages

Step back from the daily detail and spot the trends that only show up over time.

📈

Symptom trend charts

Plot pain and energy by hand — something to actually bring to your next appointment.

🌱

Reintroduction planner

Structured pages for elimination-diet testing, so reintroducing a food is a process, not a guess.

🔬

Bristol Stool Chart & baseline page

Quick-reference chart built in, plus a baseline page to record where you're starting from.

📅

Appointment log

A dedicated place to record what was said and decided, so it isn't lost between visits.

A peek inside

What a page actually looks like

An illustrative look at the layout — not the final printed pages.

DAY 12
SYMPTOM LOG
WEEKLY REVIEW
TREND CHART
REINTRODUCTION
BRISTOL STOOL CHART

✓ This is for you if…

  • You want to track away from a screen — on the sofa, in a waiting room, last thing at night
  • You want something physical to bring to appointments
  • You've tried to track digitally before and it didn't stick
  • You have any form of IBD — Crohn's, UC, or IBD-U — this diary isn't condition-specific

✕ This isn't for you if…

  • You'd rather track on your phone — the free GutTrack™ App does the same job digitally, with automatic trends
  • You want meal planning rather than symptom tracking — the Kitchen Plans are built for that
Who made this

Designed from 17 years of trying to track it myself

Ben Heath-Jung has lived with inflammatory bowel disease for 17 years and is a senior sous chef by trade. This diary is laid out the way he actually wanted to track his own symptoms — quickly, without friction, in the moments a phone isn't the easiest option.

Read Ben's story →
Questions

Before you buy

Undated. You can start on any day — no wasted pages if you begin partway through a month.
No — the diary works for any form of IBD, or general gut symptom tracking. If you want a condition-specific meal plan rather than a tracker, the UC and Crohn's Kitchen Plans are built for that.
It's a physical paperback that ships via Amazon, so normal Amazon delivery times and Prime shipping apply if you're eligible.
As an Amazon order, it's covered by Amazon's own return policy rather than ours — check your order in Amazon for return options.
GET THE FOOD & SYMPTOM DIARY

£12.99 · Ships via Amazon

100 pages · Paperback · Prime eligible where available

Buy on Amazon →

Prefer digital? The GutTrack™ App tracks the same things for free.

You might also want

Pair it with a plan

ULCERATIVE COLITIS

Kitchen Plan — UC Edition — £24.99

Four weeks of UC-specific meals to track against, with the diary as your record.

See the UC Plan →
CROHN’S DISEASE

Kitchen Plan — Crohn's Edition — £24.99

Four weeks of Crohn's-specific meals to track against, with the diary as your record.

See the Crohn's Plan →
← Back to all guides
Home/ Shop/ The GutTrack Kitchen
HARDCOVER COOKBOOK · COMING SOON

Nourishing recipes for living well with Crohn's & Colitis.

120+ gut-friendly recipes across 162 pages, written by a professional chef who has lived with IBD for 17 years. Every recipe includes the science of why it works — from flare-day congee to fermented foods, bone broth to banana nice cream.

£34.99
162 pages · Hardcover · via Amazon, when it launches
Get notified when it launches → See what's inside
What's inside

120+ recipes, built for the IBD gut

Not recipes dressed up as medical advice — a chef who has actually lived this, writing honestly about food and why each dish works.

🔥

Flare-day essentials

Congee, plain broths, and minimal-ingredient recovery meals for the days nothing else will sit right.

🍳

Mains & sides

The backbone of gut-friendly eating — salmon, chicken, roasted vegetables, built to be repeated.

🥗

Ferments & gut shots

Sauerkraut, kefir, and gut shots — with the biochemistry of why fermentation helps explained plainly.

🍨

Desserts & sweet treats

Banana nice cream and gut-friendly baking — proof a restricted diet doesn't mean a joyless one.

🥤

Bone broth & soups

Slow-built broths with the clinical reasoning behind cook time laid out, not just the method.

🔬

The science of why

Every recipe explains the mechanism — why a technique changes food at a molecular level for an inflamed gut.

✓ This is for you if…

  • You want recipes, not a rigid meal plan — something to cook from on your own terms
  • You want to understand the biochemistry behind why a dish works for an inflamed gut
  • You're tired of "safe food" lists and want real cooking, written by a chef

✕ This isn't for you if…

  • You want a structured day-by-day plan — the UC and Crohn's Kitchen Plans are built for that
Who wrote this

A chef who actually lives with IBD

Ben Heath-Jung is a senior sous chef with 15 years of professional kitchen experience, and has lived with inflammatory bowel disease for 17 years. This isn't theory borrowed from a textbook. It's what he actually cooks, on the days it actually matters.

Read Ben's story →
Questions

Before you buy

It's a physical hardcover that ships via Amazon, so normal Amazon delivery times and Prime shipping apply if you're eligible.
A hardcover book shipped via Amazon, 162 pages, 120+ recipes.
The UC and Crohn's Kitchen Plans are structured 4-week meal plans built around one specific condition. This cookbook is a recipe collection — broader, not day-by-day, for anyone with IBD to cook from at their own pace.
No. It's written from 17 years of lived experience, not clinical review. It's designed to sit alongside your IBD team's guidance, not instead of it.
THE GUTTRACK KITCHEN — COMING SOON

£34.99 · Will ship via Amazon

162 pages · Hardcover · Not yet available — register to be first to know

Get notified when it launches →

Questions? gutrackenquiries@outlook.com

While you wait

Structured plans, ready now

ULCERATIVE COLITIS

Kitchen Plan — UC Edition — £24.99

Four weeks of UC-specific meals, ready as an instant download today.

See the UC Plan →
CROHN’S DISEASE

Kitchen Plan — Crohn's Edition — £24.99

Four weeks of Crohn's-specific meals, ready as an instant download today.

See the Crohn's Plan →
← Back to all guides
Home/ Shop/ The Calm Gut Protocol
FLAGSHIP GUIDE · INSTANT PDF DOWNLOAD

Everything you need to understand and manage your IBD.

The most comprehensive IBD guide written from lived experience. 204 pages covering food science, medications, mental health, relationships, work, surgery, travel, financial support, and more — written in the honest voice of a patient, not a textbook.

£99
204 pages · Instant PDF download
Get the Protocol → See what's inside
What's inside

The complete picture, not a leaflet

Everything a twelve-minute diagnosis appointment doesn't have time to cover.

🍳

Food & nutrition science

The complete picture of how food actually interacts with an inflamed gut, not a list of "safe" and "unsafe" foods.

💊

Medication & blood test guides

What your medications actually do, and how to read your own blood test results.

💭

Mental health, fatigue & relationships

The parts of IBD that don't show up on a scan, covered honestly.

👩

Women's, pregnancy & men's health

Dedicated guidance for the parts of IBD that get skipped in generic material.

🏥

Surgery, stoma & emergency guidance

What to expect and how to prepare, for the situations nobody wants to plan for but should.

📋

Financial support & legal rights

Plus a full IBD glossary and clinical reference section to keep on hand.

✓ This is for you if…

  • You want the full picture of living with IBD, not just food guidance
  • You're newly diagnosed and were handed a prescription with no map
  • You want one comprehensive reference rather than piecing information together yourself

✕ This isn't for you if…

  • You just want a structured meal plan — the UC or Crohn's Kitchen Plans are cheaper and more focused
  • You want a day-by-day programme rather than a reference guide — the 4-Week Reset is built for that, or get both in the Bundle
Who wrote this

17 years of navigating this, written down

Ben Heath-Jung has lived with inflammatory bowel disease for 17 years and is a senior sous chef by trade. The Protocol is everything he wishes had existed at fifteen, when a twelve-minute appointment was all he got.

Read Ben's story →
What people say

From the IBD community

This guide is brand new. Real reviews are coming — in the meantime, here's why it was built.

♡   Founded from lived experience
“I was diagnosed at 15 with twelve minutes and a prescription. The Protocol is everything I had to learn the hard way, written down for someone else.”
Ben Heath-Jung
Founder, GutTrack™ · IBD since age 15 · Senior Sous Chef
“Be the first to share your experience with the Calm Gut Protocol. Real reviews from the IBD community are what this page is built to grow.”
Questions

Before you buy

A 204-page PDF, delivered instantly by download link after purchase. Works on any device — phone, tablet, or print it out.
The 4-Week Reset is a structured programme — step-by-step, week-by-week, with a clear start and end. The 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. It's written from 17 years of lived experience, not clinical review. It's designed to sit alongside your IBD team's guidance, not instead of it.
Because it's a digital download, refunds aren't automatic after download. If something's wrong, email gutrackenquiries@outlook.com and we'll sort it out.
GET THE CALM GUT PROTOCOL

£99 · Instant download

204 pages · Secure payment via Gumroad · Delivered straight to your inbox

Secure payment · Instant download · Refund policy · Terms & Privacy

You might also want

Go further

DAILY WORKBOOK

4-Week IBD Gut Reset — £39

Turn the Protocol's knowledge into a day-by-day 28-day programme.

See the Reset →
SAVE £19
COMPLETE BUNDLE

Protocol + Reset Bundle — £119

Both guides together for less than buying separately.

See the Bundle →
← Back to all guides
Home/ Shop/ 4-Week IBD Gut Reset
PRACTICAL COMPANION · FLARE-READY

A coach sitting beside you for 28 days.

A structured 28-day workbook with daily meal planners, symptom trackers, and reflection pages for every single day. Not a diet plan — a day-by-day companion, one page per day, all 28 days.

£39
73 pages · Instant PDF download
Get the Reset → See what's inside
What's inside

28 days, one page at a time

Structure for the days deciding what to eat and how you're doing feels like too much to figure out alone.

📅

Individual daily pages, all 28 days

No skipping ahead or getting lost — every day of the 4 weeks has its own dedicated page.

🍽️

Meal planner cards

With water and medication tracking built into the same page.

📈

Symptom tracker on every page

So patterns show up as you go, not just at the end of the month.

🌱

Reintroduction protocol & trigger log

A structured way to test foods back in and record your personal triggers.

🚨

Flare response plan

Plus a dedicated page for your IBD team's contact details, ready before you need it.

🟡

Traffic light food reference

Plus an Emergency 3-Day Reset protocol for when things go sideways mid-programme.

✓ This is for you if…

  • You want a day-by-day structure to follow, not a reference book to read
  • You do better with a workbook you fill in than a guide you read once
  • You're heading into or just out of a flare and want a reset framework

✕ This isn't for you if…

  • You want the full reference guide — the Protocol covers far more ground
  • You want both — the Bundle saves £19 over buying separately
Who wrote this

Built from 17 years of actual flares

Ben Heath-Jung has lived with inflammatory bowel disease for 17 years and is a senior sous chef by trade. The Reset is the structure he wishes he'd had during his own worst weeks.

Read Ben's story →
Questions

Before you buy

A 73-page PDF, delivered instantly by download link after purchase. Works on any device — phone, tablet, or print it out.
This is a structured 28-day programme — step-by-step, day-by-day. The 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. It's written from 17 years of lived experience, not clinical review. It's designed to sit alongside your IBD team's guidance, not instead of it.
Because it's a digital download, refunds aren't automatic after download. If something's wrong, email gutrackenquiries@outlook.com and we'll sort it out.
GET THE 4-WEEK RESET

£39 · Instant download

73 pages · Secure payment via Gumroad · Delivered straight to your inbox

Secure payment · Instant download · Refund policy · Terms & Privacy

You might also want

Go deeper

FLAGSHIP GUIDE

The Calm Gut Protocol — £99

The full 204-page reference guide covering every dimension of IBD life.

See the Protocol →
SAVE £19
COMPLETE BUNDLE

Protocol + Reset Bundle — £119

Both guides together for less than buying separately.

See the Bundle →
← Back to all guides
Home/ Shop/ Protocol + Reset Bundle
COMPLETE BUNDLE · SAVE £19

The knowledge and the daily practice, together.

Everything you need to understand and actively manage your IBD. The Protocol gives you the knowledge. The 4-Week Reset puts it into daily practice. Together they cover the full picture, for less than buying separately.

£119
£138 separately
Both guides · Instant PDF download
Get the Bundle → See what's inside
What's inside

Two guides, one complete system

The reference to understand IBD, and the day-by-day structure to actually manage it.

📚

The Calm Gut Protocol — 204 pages

Food science, medications, mental health, relationships, surgery, financial support, and more — the full reference.

📅

4-Week IBD Gut Reset — 73 pages

A daily workbook with meal planners, symptom trackers, and reflection pages for all 28 days.

💰

Save £19

£119 together versus £138 buying the Protocol and Reset separately.

✓ This is for you if…

  • You want both the reference and the daily structure, not just one
  • You're serious about actively managing your IBD long-term
  • You'd rather buy once than come back for the second guide later

✕ This isn't for you if…

  • You only want the reference guide — get the Protocol alone
  • You only want the daily workbook — get the 4-Week Reset alone
Who wrote this

Everything from 17 years, in one place

Ben Heath-Jung has lived with inflammatory bowel disease for 17 years and is a senior sous chef by trade. The Bundle is the full picture — the knowledge and the daily practice — in one purchase.

Read Ben's story →
Questions

Before you buy

Both the Calm Gut Protocol (204 pages) and the 4-Week IBD Gut Reset (73 pages) as PDF downloads, delivered instantly after purchase.
Yes — £119 together versus £138 buying the Protocol (£99) and Reset (£39) separately, a saving of £19.
No. Both guides are written from 17 years of lived experience, not clinical review. They're designed to sit alongside your IBD team's guidance, not instead of it.
Because these are digital downloads, refunds aren't automatic after download. If something's wrong, email gutrackenquiries@outlook.com and we'll sort it out.
GET THE COMPLETE BUNDLE

£119 · Instant download

Both guides · Secure payment via Gumroad · Delivered straight to your inbox

Secure payment · Instant download · Refund policy · Terms & Privacy

← Back to all guides
Home/ Shop/ Breakfast & Morning Ritual Recipe Cards
RECIPE CARD BUNDLE · NOT YET PUBLISHED

🌞 Breakfast & Morning Ritual

Overnight oats, gut shots, egg variations, warm morning bowls — the recipes to start the day without gambling on your gut. A5 print-ready cards, including recipes exclusive to this format — not found in The GutTrack Kitchen cookbook — plus the science note, tips, and IBD rating for every recipe.

£7.99
4 exclusive cards · Print-at-home PDF
Join the Waitlist →
What's inside

Four cards, kitchen-wall ready

Concise, print-at-home cards designed to be stuck to your fridge or kitchen wall — not buried in a book.

🌟

Exclusive recipes

Not found in the cookbook — unique to this card format.

🟡

IBD traffic light rating

Every card rated for flare vs. remission suitability, plus FODMAP substitution guidance.

📝

Batch cook notes

Full macronutrient info and batch cooking notes on every card.

JOIN THE WAITLIST

£7.99 · Publishing soon

Be first to know when this bundle goes live

Better value

Get the complete set

BEST VALUE — SAVE £8

Complete Recipe Card Set — £39.99

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

See the Complete Set →
← Back to all guides
Home/ Shop/ Soups, Broths & Light Lunches Recipe Cards
RECIPE CARD BUNDLE · NOT YET PUBLISHED

🥗 Soups, Broths & Light Lunches

Bone broth, healing soups, tuna bowls, and easy lunches built for a calmer gut. A5 print-ready cards, including recipes exclusive to this format — not found in The GutTrack Kitchen cookbook — plus the science note, tips, and IBD rating for every recipe.

£7.99
4 exclusive cards · Print-at-home PDF
Join the Waitlist →
What's inside

Four cards, kitchen-wall ready

Concise, print-at-home cards designed to be stuck to your fridge or kitchen wall — not buried in a book.

🌟

Exclusive recipes

Not found in the cookbook — unique to this card format.

🟡

IBD traffic light rating

Every card rated for flare vs. remission suitability, plus FODMAP substitution guidance.

📝

Batch cook notes

Full macronutrient info and batch cooking notes on every card.

JOIN THE WAITLIST

£7.99 · Publishing soon

Be first to know when this bundle goes live

Better value

Get the complete set

BEST VALUE — SAVE £8

Complete Recipe Card Set — £39.99

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

See the Complete Set →
← Back to all guides
Home/ Shop/ Mains & Sides Recipe Cards
RECIPE CARD BUNDLE · NOT YET PUBLISHED

🍳 Mains & Sides

Salmon, chicken, fish, roasted vegetables — the backbone of gut-friendly eating, done properly. A5 print-ready cards, including recipes exclusive to this format — not found in The GutTrack Kitchen cookbook — plus the science note, tips, and IBD rating for every recipe.

£7.99
4 exclusive cards · Print-at-home PDF
Join the Waitlist →
What's inside

Four cards, kitchen-wall ready

Concise, print-at-home cards designed to be stuck to your fridge or kitchen wall — not buried in a book.

🌟

Exclusive recipes

Not found in the cookbook — unique to this card format.

🟡

IBD traffic light rating

Every card rated for flare vs. remission suitability, plus FODMAP substitution guidance.

📝

Batch cook notes

Full macronutrient info and batch cooking notes on every card.

JOIN THE WAITLIST

£7.99 · Publishing soon

Be first to know when this bundle goes live

Better value

Get the complete set

BEST VALUE — SAVE £8

Complete Recipe Card Set — £39.99

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

See the Complete Set →
← Back to all guides
Home/ Shop/ Ferments, Snacks & Gut Shots Recipe Cards
RECIPE CARD BUNDLE · NOT YET PUBLISHED

🥗 Ferments, Snacks & Gut Shots

Sauerkraut, kefir, smoothies, gut shots, and energy snacks for building a stronger gut day to day. A5 print-ready cards, including recipes exclusive to this format — not found in The GutTrack Kitchen cookbook — plus the science note, tips, and IBD rating for every recipe.

£7.99
4 exclusive cards · Print-at-home PDF
Join the Waitlist →
What's inside

Four cards, kitchen-wall ready

Concise, print-at-home cards designed to be stuck to your fridge or kitchen wall — not buried in a book.

🌟

Exclusive recipes

Not found in the cookbook — unique to this card format.

🟡

IBD traffic light rating

Every card rated for flare vs. remission suitability, plus FODMAP substitution guidance.

📝

Batch cook notes

Full macronutrient info and batch cooking notes on every card.

JOIN THE WAITLIST

£7.99 · Publishing soon

Be first to know when this bundle goes live

Better value

Get the complete set

BEST VALUE — SAVE £8

Complete Recipe Card Set — £39.99

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

See the Complete Set →
← Back to all guides
Home/ Shop/ Flare-Day Essentials Recipe Cards
RECIPE CARD BUNDLE · NOT YET PUBLISHED

🚨 Flare-Day Essentials

Congee, plain broths, and minimal-ingredient recovery meals — the bundle built for the days that matter most. A5 print-ready cards, including recipes exclusive to this format — not found in The GutTrack Kitchen cookbook — plus the science note, tips, and IBD rating for every recipe.

£7.99
4 exclusive cards · Print-at-home PDF
Join the Waitlist →
What's inside

Four cards, kitchen-wall ready

Concise, print-at-home cards designed to be stuck to your fridge or kitchen wall — not buried in a book.

🌟

Exclusive recipes

Not found in the cookbook — unique to this card format.

🟡

IBD traffic light rating

Every card rated for flare vs. remission suitability, plus FODMAP substitution guidance.

📝

Batch cook notes

Full macronutrient info and batch cooking notes on every card.

JOIN THE WAITLIST

£7.99 · Publishing soon

Be first to know when this bundle goes live

Better value

Get the complete set

BEST VALUE — SAVE £8

Complete Recipe Card Set — £39.99

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

See the Complete Set →
← Back to all guides
Home/ Shop/ Desserts, Sauces & Sweet Treats Recipe Cards
RECIPE CARD BUNDLE · NOT YET PUBLISHED

🍨 Desserts, Sauces & Sweet Treats

Nice cream, gut-friendly baking, infused oils, and dressings — proof restriction doesn't mean joyless. A5 print-ready cards, including recipes exclusive to this format — not found in The GutTrack Kitchen cookbook — plus the science note, tips, and IBD rating for every recipe.

£7.99
4 exclusive cards · Print-at-home PDF
Join the Waitlist →
What's inside

Four cards, kitchen-wall ready

Concise, print-at-home cards designed to be stuck to your fridge or kitchen wall — not buried in a book.

🌟

Exclusive recipes

Not found in the cookbook — unique to this card format.

🟡

IBD traffic light rating

Every card rated for flare vs. remission suitability, plus FODMAP substitution guidance.

📝

Batch cook notes

Full macronutrient info and batch cooking notes on every card.

JOIN THE WAITLIST

£7.99 · Publishing soon

Be first to know when this bundle goes live

Better value

Get the complete set

BEST VALUE — SAVE £8

Complete Recipe Card Set — £39.99

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

See the Complete Set →
← Back to all guides
Home/ Shop/ Complete Recipe Card Set
COMPLETE SET · SAVE £8 · NOT YET PUBLISHED

All 6 bundles, one purchase.

60+ recipe cards including 24 exclusive recipes not found in the book. Every meal type covered — breakfast through dessert — in one complete set.

£39.99
£47.94 separately
All 6 bundles · 60+ cards
Join the Waitlist →
What's inside

Every bundle, one set

🌞
Breakfast & Morning Ritual
🥗
Soups & Light Lunches
🍳
Mains & Sides
🥗
Ferments & Gut Shots
🚨
Flare-Day Essentials
🍨
Desserts & Sweet Treats
JOIN THE WAITLIST

£39.99 · Publishing soon

Save £8 versus buying the 6 bundles separately

Want everything

Add the cookbook too

ULTIMATE BUNDLE — SAVE £15

Mega Bundle — £49.99

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

See the Mega Bundle →
← Back to all guides
Home/ Shop/ Mega Bundle
COMBINED BUNDLE · CURRENTLY UNAVAILABLE

Everything, as one purchase.

The hardcover GutTrack Kitchen cookbook (120+ recipes, 162 pages) plus all 60+ exclusive recipe cards. Since the cookbook ships via Amazon and the recipe cards are a separate digital product, this combined bundle isn't available as a single checkout right now — but it's on the list for the future.

In the meantime, see the cookbook and card set separately below
See the Cookbook → See the Card Set →
WANT TO KNOW IF THIS BECOMES AVAILABLE?

Join the interest list

No promises on timing — just first to know if a combined option becomes possible

← Back to all guides
Home/ Shop/ Blank Recipe Card Pack
PRINTABLE PACK · NOT YET PUBLISHED

Document your own safe meals.

20 printable A5 cards in the same format as the GutTrack Kitchen recipe cards. Sections for recipe name, IBD rating, prep time, ingredients, method, macros, and gut reaction tracking space.

£4.99
20 printable A5 cards
Join the Waitlist →
JOIN THE WAITLIST

£4.99 · Publishing soon

Be first to know when this pack goes live

← Back to all guides

GutTrack™ × Unseen Strength Co.

Merch Built for the IBD Community

Apparel from Unseen Strength Co. — for the invisible fight, the flare days, and the "you look fine" comments. Pick your size and colour, add to cart, and check out right here.

Still Trying Hoodie — Unseen Strength Co

Still Trying Hoodie — Unseen Strength Co

£60.00

Tired / Trying Tank Top — Unseen Strength Co

Tired / Trying Tank Top — Unseen Strength Co

£27.00

Still Here Sweatpants — Unseen Strength Co

Still Here Sweatpants — Unseen Strength Co

£53.00

Quiet / Strength Tee — Unseen Strength Co

Quiet / Strength Tee — Unseen Strength Co

£25.00

Quiet / Strength Flat Bill Cap — Unseen Strength Co

Quiet / Strength Flat Bill Cap — Unseen Strength Co

£27.99

Still Here Flat Bill Cap — Unseen Strength Co

Still Here Flat Bill Cap — Unseen Strength Co

£27.99

Unseen Strength Co Logo Flat Bill Cap

Unseen Strength Co Logo Flat Bill Cap

£27.99

Health Symbol Hoodie – Minimal Pastel Cross & Leaf Wellness Graphic Hoodie

Health Symbol Hoodie – Minimal Pastel Cross & Leaf Wellness Graphic Hoodie

£45.00

Still Here Tee — Minimal Inspirational White T‑Shirt

Still Here Tee — Minimal Inspirational White T‑Shirt

£25.00

Invisible Not Defeated Long Sleeve Tee — Awareness Strength Graphic

Invisible Not Defeated Long Sleeve Tee — Awareness Strength Graphic

£35.00

Healing Isn't Linear Tee — Unseen Strength Co

Healing Isn't Linear Tee — Unseen Strength Co

£25.00

You Can't See My Fight Hoodie — Mental Health Awareness Fleece Pullover

You Can't See My Fight Hoodie — Mental Health Awareness Fleece Pullover

£60.00

Unseen Strength Co Logo Beanie — Embroidered Flame Emblem

Unseen Strength Co Logo Beanie — Embroidered Flame Emblem

£24.99

Embroidered Laurel Logo Sweatpants — White Fleece Joggers

Embroidered Laurel Logo Sweatpants — White Fleece Joggers

£53.00

Small Wins Count Tank Top — Minimal Motivational Fitness Tank

Small Wins Count Tank Top — Minimal Motivational Fitness Tank

£27.00

"Moving Anyway" Minimalist White Tank Top — Inspirational Lightweight Jersey Tank

"Moving Anyway" Minimalist White Tank Top — Inspirational Lightweight Jersey Tank

£27.00

Bathroom Finder V-Neck Tee — 'Certified Professional' Funny Travel Humor Shirt

Bathroom Finder V-Neck Tee — 'Certified Professional' Funny Travel Humor Shirt

£29.00

Certified Professional Bathroom-Finder V-Neck Tee

Certified Professional Bathroom-Finder V-Neck Tee

£29.00

Spoonie T-Shirt – Chronic Illness Awareness Tee

Spoonie T-Shirt – Chronic Illness Awareness Tee

£28.99

Minimal Flame Logo Hoodie — Small Chest Emblem Fleece Hoodie

Minimal Flame Logo Hoodie — Small Chest Emblem Fleece Hoodie

£45.00

Quiet Strength Embroidered Cuffed Beanie

Quiet Strength Embroidered Cuffed Beanie

£24.99

Chronic. Courageous. Tee — Unseen Strength Co

Chronic. Courageous. Tee — Unseen Strength Co

£25.00

Invisible, Not Defeated Tee — Unseen Strength Co

Invisible, Not Defeated Tee — Unseen Strength Co

£19.35

Quiet Strength Longsleeve — Unseen Strength Co

Quiet Strength Longsleeve — Unseen Strength Co

£35.00

Unseen Strength Hoodie — "Invisible, Not Defeated"

Unseen Strength Hoodie — "Invisible, Not Defeated"

£45.00

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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.

🌿 Free companion app  •  No account needed  •  Your data stays private
🌿
GutTrack™
HI, BEN 👋
74
Wellness score
PAIN
2/10
TRIPS
3
SLEEP
7h
TODAY'S FOODS
White riceSalmonOatsCoffee
MEDICATIONS
✓ All taken today
Free forever
No account · No subscription
18
Knowledge Hub articles
17
Years lived experience
96
Foods in the traffic light
How are you doing today?
Meet the founder

Hi, I'm Ben

What people say

From the IBD community

Real stories from real users, in their own words.

♡   Founded from lived experience
“I was diagnosed at 15. For the first few years I had no idea what I was doing — what to eat, what to say to my consultant, how to explain it to anyone. I built GutTrack™ because I needed it to exist and it didn’t.”
B
Ben Heath-Jung
Founder, GutTrack™ · IBD since age 15 · Senior Sous Chef
⭐⭐⭐⭐⭐
“This is an absolutely fantastic app and has helped me so much recently during a little flare. It’s given my Gastro team a really good insight into what’s been happening, which has meant we’ve been able to manage the flare early and turn things around! 🙌🏼 Would definitely recommend it to anyone living with IBD!”
J
Jono H.
Crohn’s · 30yr · United Kingdom
“Share your experience with GutTrack™ or the guides — 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)
New

Interactive guides to understand your body

Why does a gut flare sometimes show up as a sore eye? What's your medication actually doing? Seven visual, interactive explainers — built from lived experience, checked against the clinical literature.

🔍 🔗 🧍 💊
Explore the guides →
🆕 COMING SOON

Personal 1-to-1 calls with Ben

Not a helpline. Not a chatbot. A real conversation with someone who's actually lived with IBD for 17 years, about your specific situation.

Join the waitlist →
Real stories

From people who actually live with it

We’re just launching. Real stories from real users coming soon — 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 — diagnosis, the early months, the adaptation, life now — 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.

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 4 min read · Ben Heath-Jung

17 years, one chef's perspective: living well with IBD

Diagnosed at 15 and told to avoid greasy and spicy food — and nothing else. Here's what filled the gap, and why it led to GutTrack™.

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 →
Food Science

The flavour-without-fibre trick every IBD kitchen needs

Infused oils, strained stocks, and the sieve trick — how a professional kitchen keeps flavour without the fibre that triggers you.

Read →
More posts coming
Subscribe to be notified when new posts go live
Never miss a post

New posts straight to your inbox. No spam. Unsubscribe any time.

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.
3 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.
2 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.
2 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.
2 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.
2 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.
2 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.
2 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.
2 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.
2 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.
2 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.
2 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.
3 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.
3 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.
3 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.
3 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.
3 min readRead →
Understanding IBD
Steroids and biologics for ulcerative colitis, explained
What each option actually does, how they're sequenced, and honest answers about steroid dependency and biologic wait times on the NHS.
3 min readRead →
Understanding IBD
Strictures and EEN: what Crohn's patients need to know
How strictures form, what stricture-safe eating actually means day to day, and how exclusive enteral nutrition works as a treatment.
3 min readRead →
Practical
Living with a stoma or pouch: the practical side
Output tracking, diet through the adjustment period, and what changes and what doesn't after stoma or pouch surgery.
3 min readRead →
The story behind GutTrack™

Built from the inside out

Ben, founder of GutTrack™
Ben — founder of GutTrack™, 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.

GutTrack™ exists 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 the GutTrack™ app and guides to share what 17 years of experience looks like in practice.
Now
Running GutTrack™ — 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.
Yes. GutTrack™ has no backend, no database, and no user accounts — there is nothing to hack or leak because nothing is transmitted anywhere. Everything you log is written straight into your browser's local storage on your own device. We genuinely cannot see it, sell it, or hand it over, because it never reaches us in the first place. The only way it leaves your device is if you use the Export/Backup feature yourself.
Yes. You can still log symptoms, output, medication, and flare days — the tracker isn't built around a specific anatomy. The Bristol Stool Chart obviously applies less if you have a stoma, so feel free to skip that section and just use the parts that are relevant to you. If enough stoma and pouch users ask for it, a dedicated output-tracking view is something we'd consider adding.
Yes, there's no conflict — GutTrack™ doesn't sync with or read data from anything else on your phone. Some people use it as their main tracker, others use it just for the appointment prep tool or the food traffic-light reference alongside a different day-to-day app. Use whichever parts are actually useful to you.

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 gutrackenquiries@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 GutTrack Kitchen is a full cookbook written by Ben — a professional chef and someone who has lived with IBD for 17 years. It contains 120+ gut-friendly recipes across 162 pages, 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. It's a hardcover, £34.99, and is coming soon via Amazon — join the waitlist to be notified when it launches.
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. They're coming soon at £7.99 each, or £39.99 for the complete set of all six — join the waitlist on any bundle's page to be notified when they launch.
The cookbook is the complete reference — 120+ 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 GutTrack 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. Coming soon for £4.99. Join the waitlist →
Not as a single purchase right now — the hardcover cookbook ships via Amazon and the recipe cards are a separate digital product, so they can't be combined into one checkout at the moment. Both are coming soon; join the waitlist on each product's page and we'll email you the moment they're available. See the Mega Bundle plan →
Not yet — The GutTrack Kitchen is coming soon as a £34.99 hardcover via Amazon. It isn't available to buy anywhere yet. Join the waitlist on the cookbook page and we'll email you the moment it launches.
Help & Support

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GutTrack™ stores all data locally — nothing leaves your device. Purchases on this site are processed securely by Gumroad, Shopify, or Amazon depending on the product. Full details are in Terms & Privacy inside the GutTrack™ app.
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GutTrack™ is a beta — your feedback shapes what gets built next. Every message is read and replied to personally.
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Get in touch

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

Contact details

GutTrack™ 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.

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Beta feedback especially welcome.
GutTrack™ is in public beta. If something doesn't work or you have an idea — please tell me. It directly shapes what gets built next.

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Newly diagnosed or feeling lost?

Start here

A curated path through everything GutTrack™ 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. GutTrack™ 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 — 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.
Found us at your appointment?

Welcome! Glad you found us

You're probably sat in a waiting room right now, which is exactly where the idea for GutTrack™ came from too.

Open the App — Free →

No account, no email, no card, just open it and start.

👋 Hi, I'm Ben

I've lived with IBD for 17 years, and I built GutTrack™ because I was tired of trying to remember three weeks of symptoms in a five-minute consultant appointment. It's free, it takes about a minute a day, and there's no account or sign-up needed — everything just stays on your phone.

Open the App — Free →
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Log in seconds
Symptoms, food and flares, tracked in moments — not paragraphs.
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See your patterns
Trends build automatically, so you walk into appointments with real data.
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Appointment prep
Turns your log into a summary you can hand straight to your team.

🔒 Nothing you log ever leaves your phone — there's no server, no account, and no tracking cookies on this site either. Your data is yours, full stop.

What happens next

1
Open the app
No download, no sign-up — it opens straight in your browser.
2
Log a check-in today
Takes under a minute. Do it once and you'll see how it works.
3
Bring it to your next appointment
Your patterns build automatically — ready to show your team when it matters.
⭐⭐⭐⭐⭐

“This is an absolutely fantastic app and has helped me so much recently during a little flare. It’s given my Gastro team a really good insight into what’s been happening, which has meant we’ve been able to manage the flare early and turn things around! Would definitely recommend it to anyone living with IBD!”

Jono H.
Crohn's · 30yr · United Kingdom
Just want to say hello?

Come find us on Facebook or Instagram — I see and reply to messages there myself.

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No rush at all — if now isn't the moment, bookmark this page and come back whenever suits you. It'll still be here.

GutTrack™ is a personal tracking companion, not a medical device. It doesn't provide medical advice or replace guidance from your IBD team — always talk to them about symptoms or treatment decisions. In an emergency, call 999.
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 →
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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
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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
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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 →
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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
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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 →
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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 from lived experience. 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 the app free →
A note on these resources: GutTrack™ 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 gutrackenquiries@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 1–2 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 50–250 μg/g depending on lab) indicates gut inflammation. More gut-specific than CRP — 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 — 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 — 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 — 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 — particularly in children — 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 — 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 3–6 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 2–3 hours. Usually every 6–8 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 0–1 indicates remission. The endoscopic Mayo score (0–3) is often used separately to assess mucosal healing.
Mucosa / Mucosal healing
The mucosa is the inner lining of the digestive tract. Mucosal healing — where the lining returns to a normal appearance on endoscopy — 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 — 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 — 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 — 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 — unlike Crohn's which can affect anywhere.

Missing a term? Email us and we'll add it.

Suggest a term →
Get more from 15 minutes

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?
✓ Your symptom summary is ready
Screenshot this, email it to yourself, or paste it into a message to your IBD nurse before your appointment.
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.
Interactive guides

Understand your body

When I was first diagnosed, most of what I found online was either a wall of dense medical text or an oversimplified leaflet. What actually helped me was understanding the mechanism — why a flare in my gut could show up as a sore eye, why one medication acts in days and another takes months, why "IBD" isn't really one disease. This is that, built as something you can actually explore rather than just read.

Each guide below is interactive — tap things, toggle between conditions, see how the pieces connect. Every fact is checked against the clinical literature (sources are listed on each page), and none of it replaces your medical team. Use it to understand what they tell you, and to walk into appointments with better questions.

Understanding your diagnosis

🔍

Crohn's vs Ulcerative Colitis

Where each one strikes, how deep it goes, and why that difference explains so much of what you experience.

Explore →
🧬

What Actually Drives IBD

Genetics, environment, gut bacteria, and immune tolerance — the four things that converge to cause it.

Explore →

Beyond the gut

🧍

Where IBD Shows Up

Joints, skin, eyes, liver, bones — why one bowel disease can affect so much more than the bowel.

Explore →
🔗

The Gut-Liver Axis

How gut inflammation can affect the liver, and why both often calm down together with treatment.

Explore →
🩸

PSC vs Autoimmune Hepatitis

Two different ways the liver gets caught up in IBD, and why they're treated so differently.

Explore →

Your care

💊

Understanding Your Medications

What 5-ASAs, steroids, immunomodulators, and biologics are actually doing in your body.

Explore →
🔬

Understanding Your Endoscopy Score

What your doctor actually means by a UCEIS score of 6, broken into the three things it measures.

Explore →
📊

The Bristol Stool Chart

All seven types explained, and why tracking the pattern matters more than any single day.

Explore →
Understand your body

Crohn's vs Ulcerative Colitis

Both are inflammatory bowel disease, and both can look similar day to day. But where each one strikes, and how deep it goes, explains most of the difference in symptoms, complications, and treatment.

This is general education, not a diagnostic tool. Only your gastroenterologist, using endoscopy and biopsy results, can tell you which of these you actually have — and around 1 in 10 people are initially difficult to classify either way (see IBD-Unclassified, below).
Where it strikes
How deep it goes
Feature Ulcerative Colitis Crohn's Disease

What about IBD-Unclassified?

Sometimes colitis is present, but the pattern doesn't clearly match either Crohn's or UC — usually because the inflammation looks continuous like UC, but has a feature (like patchiness, or involvement beyond the colon) that's more typical of Crohn's. This is called IBD-Unclassified (or historically, "indeterminate colitis"), affecting roughly 5–10% of people at diagnosis. It's treated based on whichever pattern it resembles most closely, and for some people, more clarity emerges over time as the disease behaves more like one or the other.

Sources: Mayo Clinic, and the standard clinical distinctions used in gastroenterology (transmural vs mucosal inflammation, continuous vs skip-lesion pattern). Individual presentations vary — this is the general pattern, not a rule that applies to everyone.

GO DEEPER

Know which one you have? Eat for it specifically.

GutTrack™ Kitchen Plans are built separately for UC and Crohn's, because a low-residue Crohn's meal and a colon-focused UC meal aren't the same thing.

UC Kitchen Plan → Crohn's Kitchen Plan →
Understand your body

Where IBD shows up

IBD is a systemic immune condition, not just a bowel one — the same underlying process can affect joints, skin, eyes, liver and bones too. Tap a region to see what can happen there, and whether it tends to track with your gut symptoms or run its own course.

This is general education, not a diagnostic tool. Not everyone with IBD develops any of these, and some people develop them before their IBD is even diagnosed. If you notice new joint pain, skin changes, or eye symptoms, mention it to your IBD team — some of these need prompt, separate treatment.
Tracks with gut flares Runs its own course Relationship unclear

Estimates of how many people with IBD experience at least one of these vary widely between studies — roughly 1 in 10 to 1 in 2, depending on the population studied and how broadly they're defined. Joint involvement is the most common overall. Sources: StatPearls, Oxford Academic (Inflammatory Bowel Diseases journal), Cleveland Clinic.

GO DEEPER

Managing more than just the gut

The Calm Gut Protocol has dedicated chapters on joints, skin, eyes and the wider picture of living with a systemic condition — not just the bowel symptoms.

See The Calm Gut Protocol →
Understand your body

Understanding your medications

IBD treatment has moved from broad, whole-body approaches toward increasingly precise, targeted ones. Tap a medication class to see what it's actually doing, how fast it works, and why your team might combine more than one.

This explains how these medication classes generally work, not advice about your specific treatment. Never change or stop a medication without speaking to your IBD team first — some, especially steroids, can cause serious problems if stopped suddenly.
How targeted is it?

Why combine more than one?

A common pattern is a fast-acting steroid to calm an active flare, while a slower immunomodulator or biologic builds up in the background to take over for the long term — since steroids aren't meant for ongoing use. Immunomodulators are also sometimes paired with a biologic specifically to stop your body from building antibodies against the biologic itself, which can make it stop working over time.

Sources: MSD Manual Professional Edition, Crohn's & Colitis Foundation. Specific drug choice, dosing, and combinations are individual decisions made with your IBD team.

GO DEEPER

There's a whole chapter on this

The Calm Gut Protocol covers medications and blood tests in much more depth — including what your bloodwork is actually checking for on each drug class.

See The Calm Gut Protocol →
Understand your body

PSC vs Autoimmune Hepatitis

Two different ways the liver gets caught up in IBD — one attacks the bile ducts, the other attacks liver cells directly. That difference is exactly why one responds to medication and the other, so far, doesn't.

This is general education, not a diagnostic tool. Both conditions are diagnosed by a hepatologist using blood tests, imaging, and sometimes a liver biopsy — and a small number of people have features of both at once ("overlap syndrome").
What's actually being attacked
Feature PSC Autoimmune Hepatitis

What about overlap syndrome?

A small number of people have features of both conditions at once. Managing it depends on liver biopsy findings, antibody levels, and how cholestatic (bile-flow-related) the picture looks — some people with overlap do respond, at least partly, to immunosuppression.

Sources: PMC/NCBI Bookshelf (StatPearls), Oxford Academic. Individual presentations and treatment responses vary — this is the general pattern, not a rule that applies to everyone.

GO DEEPER

Living with IBD and a liver condition

The Calm Gut Protocol covers the gut-liver relationship in more depth, including what to ask your hepatology team.

See The Calm Gut Protocol →

Two conditions at once is a genuinely specific situation. If you'd rather talk it through directly, 1-to-1 calls with Ben are coming soon — you can join the waitlist now.

Understand your body

What actually drives IBD

Not one single cause, but four things converging: genetics that make you susceptible, environmental triggers, a shift in your gut bacteria, and an immune system that loses tolerance for bacteria it would normally ignore. Tap each one to see what it actually means.

This is an active, evolving area of research — scientists don't yet have the complete picture, and this explains the current leading model, not a settled final answer. It also isn't caused by a hidden infection or parasite that your immune system is trying to reach; the leading evidence points to an inappropriate response to your own normal gut bacteria.

\uD83D\uDEAC The smoking paradox

One of the strangest findings in IBD research: smoking almost doubles your risk of developing Crohn's disease — but it's actually protective against ulcerative colitis. Nobody fully understands why, though it's thought to involve how nicotine affects the gut's mucus layer and immune signalling differently in each disease. It's a genuine example of how UC and Crohn's, despite both being "IBD," can behave like genuinely different diseases at a biological level.

\uD83E\uDDEC Spotlight: the NOD2 gene

NOD2 is the best-studied IBD gene, and it's a good example of how these genes actually work. It doesn't directly "cause" inflammation — normally, it helps your gut cells sense bacteria and keep the relationship balanced, including producing anti-inflammatory signals. Around a third of people with Crohn's carry a NOD2 mutation (compared to about 1 in 10 people without IBD), which disrupts that balance and allows bacteria to sit closer to the gut lining than they should. It's a strong clue, but not a guarantee — plenty of people with the mutation never develop Crohn's, which is exactly why genetics alone isn't the whole story.

Sources: Science, Cell (Immunity), Journal of Allergy and Clinical Immunology, and multiple peer-reviewed reviews on IBD pathogenesis. This is a simplified summary of a genuinely complex and still-developing field.

GO DEEPER

Understanding it is one thing. Acting on it is another.

The 4-Week Gut Reset Workbook turns this into a structured, day-by-day process for identifying your own environmental and dietary triggers.

See The 4-Week Gut Reset →

Still have questions specific to you? 1-to-1 calls with Ben are coming soon — join the waitlist to be first to know.

Understand your body

The Bristol Stool Chart

The standard way doctors and patients talk about stool consistency without needing a photo. Developed at Bristol Royal Infirmary in 1997, and still the reference used in IBD research and clinics today.

This is a communication tool, not a diagnosis. It helps you describe what you're seeing to your IBD team quickly and consistently — it doesn't tell you what's causing it. A single off day usually isn't meaningful; a pattern over several days or weeks is what your team will actually care about.

Why this matters for IBD specifically

Types 6 and 7 showing up repeatedly are one of the more reliable early signs that inflammation is active — often before pain or other symptoms make it obvious. Tracking your type over time (rather than a single reading) is what actually helps your team spot a flare starting, or confirm that treatment is working. This is exactly what the type field in GutTrack's daily check-in, and the Bristol Stool Chart page in the printed Food & Symptom Diary, are both built around.

Source: Lewis & Heaton, Scandinavian Journal of Gastroenterology, 1997. Also known as the Bristol Stool Form Scale (BSFS) or Meyers Scale.

GO DEEPER

Start tracking your own type — free

The GutTrack™ app logs your Bristol type in seconds and builds the trend automatically. Prefer pen and paper? The Food & Symptom Diary has the same chart built in.

Open the App — Free → See the Paper Diary →
Understand your body

The gut-liver axis

A simplified, interactive look at how gut inflammation can affect the liver — and why both often calm down together as treatment takes effect.

This is a general teaching illustration, not a diagnostic tool. The stages and indices shown are illustrative only — they don't represent real lab values or any specific patient's data, and recovery timelines vary enormously between individuals and conditions. Never compare your own bloodwork to this illustration — always rely on your treating team's interpretation of your actual results.
Colon Tight junctions Portal vein → carries signals to liver Liver 🦟Joints 🪨Skin 👁️Eyes Same immune activity can also flare up elsewhere
Inflammatory signal Portal vein traffic Sealed / calm
Indices are illustrative only, not measured values.
GO DEEPER

Bloods, biologics, and the gut-liver connection

The Calm Gut Protocol covers medications, blood test interpretation, and the liver's role in IBD care in much more depth.

See The Calm Gut Protocol →
Understand your body

Understanding your endoscopy score

When a doctor scores a colonoscopy or sigmoidoscopy, they're usually using a structured index like the UCEIS. Explore the three things it actually looks at, and see how they combine into the score your doctor mentions.

This is a reference for understanding terminology, not a self-scoring tool. A UCEIS score can only be assigned by a clinician directly visualizing the bowel lining during endoscopy — it isn't something you can determine from symptoms alone. Use this to understand what a score your doctor has given you actually means, not to estimate your own.
0
/ 8
Endoscopic severity
Remission
Illustrative endoscopic view
Jump to an example
One possible combination for each band — many other combinations reach the same total

Based on the Ulcerative Colitis Endoscopic Index of Severity (Travis et al., Gut 2012). Band cutoffs: remission 0–1, mild 2–4, moderate 5–6, severe 7–8. Individual disease behaviour and treatment response vary widely between people.

GO DEEPER

Understanding every number your team gives you

The Calm Gut Protocol has a full clinical reference section covering test results, scoring systems, and how to read your own reports.

See The Calm Gut Protocol →
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 2–3 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 — 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 — avoid fried or heavily sauced
  • Plain starches — 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 — 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 — 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 — 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 — but in remission, small amounts are a personal decision. Knowing your own threshold is what matters.
Ben Heath-Jung
Ben Heath-Jung
Professional chef · 17 years with IBD
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Why I'm building this

Guides and tools can only go so far — they're written for everyone, not for your specific situation. Sometimes what actually helps is just talking something through with someone who's genuinely lived it: a difficult conversation with a specialist, a decision about surgery, or just the day-to-day reality that no PDF quite covers.

This isn't live yet — I want to make sure it's genuinely useful before opening it up, not just another add-on. Joining the waitlist costs nothing and puts you first in line when it launches.

THIS MIGHT BE FOR YOU IF…
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  • You want to talk through your own case, not general advice
  • You'd value an hour with someone who's actually navigated this for 17 years

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Last updated: June 2026

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