When living with IBD it’s sometimes hard to know what to eat that your gut will tolerate, especially during a flare. While everyone has a different tolerance for certain foods, I have found eight foods that are generally well tolerated in people with IBD, myself included. When I am having a flare these foods along with smoothies and soups comprise the majority of my diet. Of course, be sure to speak with your healthcare professional to ensure you are getting enough nutrients, and don’t eat any of the foods on this list if you are allergic or have a sensitivity to them.
- Bone Broth- This is something I make sure I have every day while in an active flare. Bone broth is known to help heal the gut lining and calm the mucosal response. It also provides much needed protein and vitamins like calcium, magnesium, and phosphorus. Bone broth contains glutamine, an important amino acid that is believed to aid in digestion. The only catch? To get these benefits you need to buy a good quality brand or make it yourself. I love Bonafide bone broths, and you can find them in the frozen section of your health food store.
- Salmon- This Omega 3 fatty acid packed protein helps lower inflammation levels, and helps to maintain the body’s fluid levels through the potassium it contains. I recommend wild caught salmon, as it will contain less chemicals. However, do the best you can, your body will still thank you for the nutrients!
- Avocado- This green fruit packs quite the nutrient punch! Good fats, B Vitamins, Vitamin E, soluble and insoluble fiber. Now don’t get scared when you see the word fiber. Many of us with IBD associate fiber with pain when flaring, as fiber can make inflammation worse when it passes through the intestines. The fiber found in avocado is easier to digest than others, as it is a fruit and is tolerated relatively well.
- Eggs- Eggs offer much more than easily digestible protein. In fact, eggs contain Vitamin A, E, D, Vitamin B 2, 5, 6, and 12 along with calcium and zinc. They also help raise HDL (good cholesterol) and have plenty of amino acids, the body’s essential building block. These building blocks translate to cell growth and tissue repair, a vital need during a flare up.
- Cooked Carrots- Packed with Vitamin A, cooked carrots are a great choice for those with IBD. The ‘cooked’ part is important though, because raw vegetables can cause symptoms to worsen due to their fiber content. However, cooked carrots have a GI score of 39 making them an easily digestible food. Carrots also have antioxidants and all that Vitamin A helps restore and regenerate collagen.
- Chicken Breast- Cooked chicken breast is high in protein and contains zinc, selenium, phosphorus, and Vitamins B6 and B12. Selenium helps with proper immune and thyroid function. The B vitamins help with energy production and DNA synthesis. The other good news? Chicken breast is affordable, versatile, and easy to cook. Add it to soups, side dishes, and more!
- Mango- Zeaxanthin, an antioxidant found in mangoes, has anti-inflammatory properties and may even help with eye health. Mangoes also contain almost all the Vitamin C requirements for the whole day. Vitamin C is important to immune function and collagen growth.
- Ripe Bananas- Besides the obvious potassium, bananas contain magnesium, Vitamins B6 and C, fiber, and even a little bit of protein. When bananas are not ripe, they are a very resistant starch incapable of digestion. However, as the banana ripens the starch is converted to sugar, more particularly sucrose, fructose, and glucose. These sugars are easily digestible and transformed to energy or whatever your body needs. Be sure there is no green visible on the banana and that it has black dots starting to appear, this indicates the starch has been turned to sugar and they are ready to eat.
- Bone Broth- This is something I make sure I have every day while in an active flare. Bone broth is known to help heal the gut lining and calm the mucosal response. It also provides much needed protein and vitamins like calcium, magnesium, and phosphorus. Bone broth contains glutamine, an important amino acid that is believed to aid in digestion. The only catch? To get these benefits you need to buy a good quality brand or make it yourself. I love Bonafide bone broths, and you can find them in the frozen section of your health food store.
I hope you have found this helpful when it comes to deciding what to eat with active IBD. While all these foods have worked well for me, each person is unique. Experiment with foods to see what works for you! Keeping a food journal with foods and symptoms is a great way to easily find out what your body tolerates well. Choosing foods when having a flare can feel like a game of Russian roulette, but by documenting your food and symptoms you will find what works for you. Keep going, keep fighting. We will get through this together!
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