What do a healthy person's readings look like?

What scores should I aim for? What do a healthy person's reading look like?

We regularly get asked “What f-scores should I aim for?” or "What do a healthy individual's readings look like?"

This usually comes from people who are struggling with high fermentation levels and daily gut symptoms.

The honest answer? There isn’t a one-size-fits-all target.

The Goal Isn’t Zero

While low fermentation scores often correlate with fewer symptoms, aiming for zero shouldn't be the goal. Remember fermentation is a normal and healthy process — it plays a key role in supporting your gut microbiome and overall health. The challenge is not eliminating fermentation, but finding the right balance for your body.

Fermentation and the Gut Microbiome

• Gases are a natural byproduct of bacterial fermentation in your gut.
• Fermentation helps maintain gut and body health by breaking down foods and producing important byproducts like short-chain fatty acids.
• Problems arise when there’s a rapid build-up of gas, which can trigger bloating, pain, and discomfort.

Your microbiome — the mix of bacteria in your gut — is totally unique to you. Its diversity and composition are shaped by many factors, including:

• Diet
• Age
• Genetics
• Geography and environment
• Antibiotic use
• Lifestyle and habits

Although genetics play a role, your microbes are the biggest factor in how you digest food and tolerate FODMAPs.

What Do Healthy Scores Look Like?

A healthy person with no gut issues may see large swings in fermentation scores throughout the day. For example:

• Low after breakfast
• Rising after lunch
• Dropping again in the afternoon
• Climbing higher after dinner

So what's the difference? Their gut isn’t sensitive to these fluctuations. The gases come and go with little impact, aside from mild flatulence or tolerable bloating - perhaps!

Balance is Key

Following a strict low FODMAP diet can reduce fermentation levels and symptoms.

But:

• Many nutritious foods (dairy, fruits, vegetables) contain FODMAPs.
• Long-term restriction isn’t sustainable or recommended.
• Studies show a balanced diet is possible, but only with careful guidance.

The key is to find your personal triggers and tolerance levels rather than permanently avoiding whole food groups.

Visceral Hypersensitivity and Symptoms

People with digestive conditions often have visceral hypersensitivity — their guts react more strongly to gas build-up.

Each person has a unique symptom threshold:

• If you feel fine after a high score, you likely tolerate gas well.
• If high scores cause discomfort, your threshold may be lower.

By tracking your symptoms alongside your fermentation levels, you can learn where your tolerance lies.

👉 Remember: Fermentation is healthy — but too much, too often can overload your gut. The goal is balance, not elimination.

Takeaway

There’s no “perfect” f-score to aim for.

Instead, focus on:

• Tracking your scores alongside your symptoms.
• Identifying patterns and personal triggers.
• Building a balanced diet that nourishes your microbiome without overwhelming your gut.

In short: your healthiest f-scores are the ones accompanied by reduced or no symptoms, while you support a thriving gut microbiome through diet diversity.

Updated on: 21/08/2025