As we step into a new year, it’s the perfect time to revisit our health goals – and for those of us managing Inflammatory Bowel Disease (IBD), diet plays a crucial role. Choosing foods that nourish the gut while avoiding those that inflame or irritate can be transformative for our overall wellbeing. Here’s a guide to some gut-loving foods to include and some others to steer clear of for better IBD management in the coming year.
Foods to Embrace for Gut Health
- Bone Broth: This soothing, nutrient-rich broth is not only comforting but also packed with collagen, amino acids, and minerals that can aid gut healing and reduce inflammation. Bone broth is easy to digest, making it a gentle, nourishing choice for those with IBD.
- Soluble Fibre: Soluble fibre is gentler on the gut, absorbing water to form a gel-like substance in the intestines, which can ease symptoms like diarrhoea. Foods rich in soluble fibre include:
- Oats: A gentle source of fibre that is easy on the gut.
- Apples: Rich in pectin, a soluble fibre that’s prebiotic and helps feed healthy gut bacteria.
- Carrots and Sweet Potatoes: Both contain soft fibre that’s easier to digest and packed with nutrients.
- Low-FODMAP Fruits and Vegetables: For those with IBD who are sensitive to certain fibres, low-FODMAP foods can reduce bloating and discomfort. Some good choices are:
- Bananas: They’re easily digestible and a gentle source of energy.
- Blueberries: High in antioxidants and lower in FODMAPs, so less likely to cause bloating.
- Spinach: Packed with nutrients and less likely to cause gas.
- Healthy Fats: Healthy fats help combat inflammation and support nutrient absorption. Consider incorporating:
- Olive Oil: Rich in antioxidants and has anti-inflammatory properties.
- Avocados: High in healthy fats and fibre, plus they’re gentle on the gut.
- Salmon and Sardines: Omega-3-rich fish that combat inflammation.
- Probiotic Foods: Probiotics help restore the balance of gut bacteria, promoting a healthier digestive environment. Go for:
- Plain Greek Yogurt: A source of live bacteria that’s gentler than many fermented foods (good if dairy is tolerated).
- Kefir: A fermented dairy drink that is easier to digest and loaded with probiotics. There are non-dairy options too like coconut Kiefer.
- Sauerkraut and Kimchi: If well-tolerated, they are packed with beneficial bacteria, although they may not suit everyone with IBD. If you are not used to fermented foods then start very slowly and increase gradually. One teaspoon of the juice for a few days and then add in more over the coming days.
- Prebiotic Foods: Prebiotics act as food for beneficial gut bacteria, helping them thrive. Some good options include:
- Oats: Also a source of soluble fibre (go for gluten free and sprouted as they are easier to digest). That being said, some people with IBD do not tolerate oats well, if that is you, then avoid them.
- Garlic and Onions: Only if tolerated, as they can cause bloating in some individuals (and only in moderation).
- Spice: Include anti-inflammatory spices such as turmeric, ginger and saffron to your diet for an added anti-inflammatory boost.
- Asparagus and Leeks: High in inulin, a prebiotic fibre that supports gut health.
Foods to Avoid for IBD
- Sugar and Artificial Sweeteners: Processed sugars and artificial sweeteners disrupt the balance of gut bacteria and can lead to inflammation. Avoid sugary drinks, sweets, and anything with high-fructose corn syrup. Aspartame and sucralose, in particular, can be problematic for the gut microbiome.
- Alcohol: Alcohol irritates the gut lining, promotes inflammation, and disrupts the gut microbiome. It’s best to limit or avoid alcohol altogether, especially during flare-ups.
- Red Meat and Processed Meats: High-fat and processed meats can worsen inflammation and are harder to digest, which is problematic for those with IBD. Processed meats like sausages, salami, and bacon can also contain additives that can irritate the gut.
- Insoluble Fibre: While fibre is beneficial, insoluble fibre can be harsh on an inflamed gut. Foods high in insoluble fibre include:
- Raw Vegetables: While rich in nutrients, they can be hard to digest.
- Whole Grains: Brown rice and whole wheat may irritate sensitive guts.
- Seeds and Nuts: Often difficult to digest; if you want the benefits, opt for ground seeds or nut butters.
- Dairy (if lactose intolerant): Many people with IBD are sensitive to lactose, the sugar in dairy. If you notice bloating, cramping, or diarrhoea after consuming dairy, it may be best to avoid it or choose lactose-free options.
Tips for a Gut-Friendly New Year
- Cook Vegetables Well: Lightly steaming, roasting, or boiling vegetables can make them easier to digest, preserving nutrients while being gentle on the gut.
- Stay Hydrated: Staying hydrated helps with digestion, especially when consuming more fibre. Herbal teas, especially ginger or peppermint, can be soothing.
- Practise Mindful Eating: Eating slowly, chewing thoroughly, and focusing on your meals can aid digestion and reduce symptoms.
Making small, intentional changes to your diet can set you up for a healthier and happier gut this year. Embrace the foods that support gut health, avoid those that irritate, and listen to what works best for your body. Here’s to a nourishing new year!
Nishtha Patel, IFMCP, is a Functional Medicine and Nutritional Therapy practitioner specializing in gut health and helping patients with IBD and other chronic conditions regain their health by addressing root causes. Learn more about her work on her website and follow her on Instagram @nishthapatel_health.
Nishtha Patel
