When I first received my Crohn’s Disease diagnosis in 2019, I asked my consultant, “Should I change my diet? Are there any foods I should avoid or introduce?” His response was: “Diet has no effect on inflammation, so you can eat what you like.”
As a newly diagnosed patient, I found this confusing. I knew my body well enough to recognise that certain foods triggered my symptoms more than others. But with little guidance, I didn’t know where to start. Over the past five years, I’ve done extensive research and trial and error, eventually figuring out what works for me. While every IBD patient’s journey is unique, I’m sharing some tips that have helped me manage my symptoms through diet.
Educate Yourself, But Don’t Go All In
After your diagnosis, it’s natural to want to research as much as you can about managing IBD. Education is empowering, but it can also be overwhelming. There’s a lot of conflicting information online about what works, which can leave you more confused than informed.
My advice is to let yourself adjust to your diagnosis first and wait until your treatment plan starts to stabilise your symptoms. You’ll be in a better position to make informed decisions about your diet once you know how your body is responding to medication or other treatments. Rushing into dietary changes could add unnecessary stress when you’re already dealing with a lot.
Identify Your Trigger Foods
Once my symptoms started to improve after a round of steroids and starting a biologic medication, I felt like I could finally start pinpointing which foods were causing discomfort, bloating, or diarrhoea. I started keeping a food diary and also decided to try the Low FODMAP diet. This approach allowed me to systematically cut out certain foods known to cause discomfort and slowly reintroduce them. I didn’t follow the Low FODMAP diet entirely because some of the foods recommended to avoid were actually fine for me, but it helped me identify a few triggers.
Everyone’s experience with IBD is so individual, so sometimes there isn’t just one diet that works. It can be useful to work with a dietician at this stage if you need further support. Once you start recognising your personal trigger foods, you’ll have the tools to prevent flare-ups and discomfort more consistently.
Introduce Anti-Inflammatory Foods
While diet can’t ‘cure’ IBD, some foods are known to reduce inflammation in the body, which can support with symptom management. Over time, I found that adding anti-inflammatory foods to my diet made a big difference in how I felt.
Here are some examples of foods that have helped me:
- Omega-3 rich foods: Salmon and chia seeds are great sources.
- Leafy greens and berries: Spinach, kale, blueberries, and strawberries are high in antioxidants, which can reduce inflammation.
- Turmeric and ginger: These spices are natural anti-inflammatories and can easily be added to smoothies or meals.
The key is to introduce these foods gradually, especially if you’re coming out of a flare.
Understand Your Nutritional Needs Can Change
One of the most important lessons I’ve learned is that my nutrition needs fluctuate depending on whether I’m in a flare or not. When my Crohn’s is in a good place, I’m able to eat a more varied and balanced diet, which helps me maintain my energy and overall health. In this time, I focus on eating a well balanced diet, high in fibre and anti-inflammatory foods, but still avoiding my trigger foods!
However, when I’m in a flare, I find that foods I normally tolerate can cause problems. During a flare, I typically reduce my fibre intake and opt for foods that are easier to digest. This sometimes means choosing foods that aren’t as nutrient dense, but are more tolerable. It can be a bit of a mindset shift if you are someone who usually prioritises lots of fruit and vegetables, but it is only temporary until your symptoms are more manageable. Adapting your diet to meet your body’s needs is a common requirement for those with IBD.
The Emotional Side of Diet Changes
Changing your diet can be an emotional adjustment, especially when food is such a big part of our lives. As someone who loves food, it was tough to accept that I couldn’t eat the way I used to, especially in social situations. I sometimes felt embarrassed to ask for specific dietary accommodations, and it could feel isolating.
A lot of my trigger foods are also common ‘celebratory’ foods, like chocolate, cakes, and alcohol. These can be harder to avoid, especially during social gatherings or when you’re looking for a treat. Instead of cutting them out completely, I try to limit my intake, find alternatives, or enjoy them in small doses.
It’s important to be kind to yourself and remember that your health comes first. Over time, I learned to accept that certain foods were off the table, but I’ve been able to find substitutions that work for me.
It’s a Personal Journey
Managing IBD through diet is a deeply personal journey. While my experience may not be universal, I hope these tips can offer some guidance. Remember, listening to your body is essential to finding what works best for you. Whether you’re in remission or navigating a flare, being mindful of your diet can help keep your symptoms under control and improve your quality of life.
Ella is from England and was diagnosed with Crohn’s Disease in 2019. She shares her personal journey of living with IBD on her Instagram account, @ella.eats1, where she provides lifestyle and wellness tips to help others manage their symptoms. Passionate about the connection between diet, lifestyle, and wellness, she loves supporting others in navigating their own health challenges.
Ella Gibbs
