“What we eat doesn’t cause gut inflammation in ulcerative colitis, but certain foods can worsen the symptoms of a flare,” says Torey Armul, RDN, a nutrition consultant in Columbus, Ohio, and a former national spokesperson for the Academy of Nutrition and Dietetics. While bothersome foods vary widely among people with ulcerative colitis, fiber-rich foods can be troublesome during a flare, according to the Crohn’s and Colitis Foundation. If you’re having a flare, Armul first suggests working with a registered dietitian who will analyze how your diet affects your symptoms and potentially identify foods you can’t tolerate. “People with ulcerative colitis have different food intolerances, so an elimination diet can help determine problematic foods," she says. “The most common culprits are lactose, high-fat, and raw, fibrous foods,” she notes, though adding that “these same foods may be easily tolerated during remission.” Consider these four simple, nutritious, easy-to-digest recipes to get you through the week. Just keep in mind that if you’re having a flare, you may want to avoid the ingredients with lactose if those aggravate the condition, and make other adjustments with known trigger foods:
1. Turkey Tacos
Brown lean ground turkey with some of your favorite roasted vegetables and serve in a soft whole-wheat tortilla or a crunchy corn taco shell. Top with 2 percent plain Greek yogurt instead of sour cream. Why It’s a Good Ulcerative Colitis Recipe “This dish has protein and healthy fats, and the vegetables are cooked for easier digestion,” Armul says. The Greek yogurt is a good source of calcium, protein, and probiotics, which can be helpful for people with ulcerative colitis because it can help restore “good” bacteria in the gut. A review published in January 2021 in the journal Endocrinology, Diabetes, and Nutrition noted that the probiotics in yogurt suppress inflammation should be a dietary staple for people with inflammatory bowel disease. If you’re experiencing a flare, switch to a white tortilla, which has less fiber and will be easier to digest.
2. Asian Bowl
Toss together grilled chicken, cooked white rice, baby corn, water chestnuts, and steamed vegetables with some low-sodium soy sauce. It comes together in minutes and piles nicely in a comforting, nutritious bowl. Why It’s a Good Ulcerative Colitis Recipe The vegetables and protein offer nutrients your body needs, and opting for white rice instead of brown or wild rice is easier on digestion, Armul says. But if you’re feeling well and have increased the fiber in your diet, try it with the healthier brown rice. And if you’re in a flare, you should replace the chestnuts and corn with lower-fiber foods, like asparagus or green beans.
3. Salmon and Veggies
Grill or broil a fillet of salmon and top with finely crumbled pistachios. Serve with roasted asparagus and potatoes with the skins removed. Pistachios, like all nuts, may be problematic for some people with UC and can be left out. Why It’s a Good Ulcerative Colitis Recipe “The salmon and pistachios are each a protein and omega-3 powerhouse, and the asparagus is cooked for easier digestibility,” Armul says. Omega-3 fatty acids are thought to be anti-inflammatory and may be beneficial for people with ulcerative colitis. A review published in July 2019 in the journal Nutrients noted that omega-3 fatty acids in food helped to tamp down inflammation in the gut.
4. Angel Hair Pasta With Shrimp and Mixed Veggies
Boil some herb-seasoned pasta and top with shrimp sautéed in olive oil, garlic, and herbs. Then toss the shrimp pasta with the shrimp pasta with cooked peas, sautéed mushrooms, or roasted carrots. Why It’s a Good Ulcerative Colitis Recipe If you struggle to digest fiber, the white pasta can ease ulcerative colitis symptoms. Many herbs are tolerable for ulcerative colitis and can boost the flavor of your dishes without extra fat, salt, or trigger foods. Play with seasonings and find out what fits your tastes without aggravating symptoms. And, “these skinless veggies provide ample flavor and nutrients but are also gentle on the gut, even during a flare,” says Armul. If you want to create your own ulcerative colitis meal plan, build it based on the basic structure that Armul recommends: lean protein, simple low-carb grains, produce (cooked fruit or vegetables), and healthy fats. “This guideline allows you to create your own dinner menu and still enjoy a wide variety of foods,” she says. “It also maximizes nutrient density but minimizes high-fiber foods that can be harder to digest.” Additional reporting by Jordan M. Davidson.
