Ulcerative colitis (UC) is a chronic condition that has shaped many aspects of my life, particularly how I approach my diet and everyday activities. If you’re newly diagnosed or have been living with UC for some time, you might understand the constant balancing act of managing symptoms while maintaining a fulfilling lifestyle. Today, I’m sharing my personal journey with UC and some diet and lifestyle tips that have helped me along the way. Understanding My Journey with Ulcerative Colitis I was diagnosed with moderate to severe extensive UC four years ago, and the journey hasn’t been easy. Thankfully, I’m currently in remission thanks to a treatment plan that includes Stelara every four weeks. At first, I struggled to accept how much my diet and stress management could influence symptoms like abdominal pain, fatigue, and flare-ups. After numerous trials with medications, diets, and daily routines, I discovered strategies that improved my quality of life. Everyone’s experience with UC is unique, but if you’re searching for ways to manage your symptoms, I hope my journey and tips can help you feel more empowered.
1. Keep a Loose Food Diary
Maintaining a simple record of what you eat and how it affects your digestion can be a powerful tool for managing symptoms. While tracking may seem tedious, it has helped me identify trigger foods, such as high-fiber items, dairy, red meat, and caffeine—especially coffee, ice cream, and certain fruits and veggies. Tip: Track your food intake and feelings for two weeks. Patterns will begin to emerge, helping you understand your body’s unique responses. This awareness can guide you in making informed choices about your diet. This shouldn’t become something that causes anxiety or stress though, hence the word ‘loose’.
2. Educate Yourself on the Disease
Understanding ulcerative colitis is crucial, especially regarding diet. Initially, when a doctor suggested a low-residue diet during flare-ups, they didn’t provide much explanation, which left me confused. I quickly realised that I needed to do my own research. Consulting a registered dietitian was a turning point, as they helped me learn how to fuel my body without unnecessary restrictions. For example, I’ve always loved broccoli, but it caused me pain until I learned to cut off the stalk, overcook it, and mash the florets, making it easier on my gut. This small adjustment allowed me to enjoy my favourite vegetable without distress. I also began to focus on soft, easy-to-digest foods, such as bananas, white rice, well-cooked vegetables, soups, and smoothies. Meanwhile, I avoided raw veggies, nuts, seeds, and whole grains, which can irritate the digestive tract. Tip: Remember that diet does not cause IBD, but certain foods can exacerbate discomfort. Eating something irritating won’t worsen inflammation, but it may amplify the pain. So when you’re feeling sensitive, it’s wise to skip that hot curry!
3. Hydration is Key!
One thing I initially overlooked was staying properly hydrated. Frequent diarrhoea can lead to dehydration, making it vital to drink plenty of fluids. Water is your best friend, and I’ve found that avoiding carbonated drinks, caffeine, and alcohol helps reduce that uncomfortable ‘bubbly’ feeling during flare-ups. Tip: I like to add a zero-sugar electrolyte supplement to my water. These hydration tablets replenish electrolytes lost through diarrhoea and even the sweat from the anxiety of rushing to the bathroom!
4. Weighing Risk vs. Reward
We eat for many reasons—socialising, self-soothing, fuelling our bodies, or honouring cultural traditions. When managing UC, it’s essential to weigh the risk versus reward of certain foods. For instance, you might know that a cup of coffee could send you straight to the bathroom, but sitting in your favourite coffee shop with only water doesn’t feel the same. Or perhaps you treat yourself to ice cream on a hot day because life is about enjoyment. During these moments, it’s important to be gentle with yourself. Avoid berating yourself for your food choices. Living with UC can be overwhelming, and sometimes it feels like no matter what you eat, you end up in the same place—the bathroom. It’s okay to prioritise joy and give yourself grace.
5. Setting Boundaries: Navigating Unwanted Advice
Living with a chronic illness, especially one affecting the gut, often invites unsolicited advice or comments from others about your diet. It can be incredibly frustrating when well-meaning people suggest, “Have you tried x, y, or z?” or “I know someone with UC who manages it by doing this.” While their intentions may be good, such comments can be unhelpful. Stress management is crucial, and comments on diet are both unhelpful and often, unwanted. Tip: Managing these situations requires calm and clear boundaries. Let people know you appreciate their concern, but your diet isn’t up for discussion. A simple response, like, “I’m working with a dietitian to make choices that work best for me,” can effectively close the conversation. If someone persists, kindly redirect the topic. If necessary, protect your peace by distancing yourself from those who don’t respect your boundaries.
6. Stress Management and Mental Health
Stress is undoubtedly my biggest trigger for ulcerative colitis, making its management crucial. While strategies for stress relief vary, finding ways to calm anxiety and practice self-compassion is essential. Prioritising activities that bring you joy, especially on tough days, can significantly impact your well-being. Some of my favorite stress-relief methods include walking, reading, taking hot baths, connecting with others, and, of course, enjoying my favorite foods. Knowing when to seek support is also vital. UC can feel isolating, but connecting with others online who understand your symptoms can make a world of difference.
I also work with a therapist and regularly journal to process the negative emotions that often accompany living with UC. Remember, it’s okay to ask for help when you need it.
Conclusion: Be Kind to Yourself
Living with ulcerative colitis is undoubtedly challenging, but through understanding, self-compassion, and the right strategies, you can navigate this journey with greater ease. By keeping a loose food diary, educating yourself, staying hydrated, weighing the risk versus reward of your food choices, setting boundaries with unsolicited advice, and managing stress, you can enhance your quality of life. Be kind to yourself on this journey; you’re not alone. Each step you take toward understanding and managing your condition is a step toward a more fulfilling life.
Catriona, 29, is a social media warrior advocating for and supporting fellow IBD patients on Instagram. Thanks to her openness and sincerity in sharing about her everyday life with ulcerative colitis, Catriona is helping others with gut health conditions not to feel alone in their struggles. Follow her on Instagram: @colitiswithcatriona.
Catriona Mill
