Eating with ulcerative colitis can be challenging, but it doesn't have to be boring! After years of living with IBD, I've discovered food that's both delicious and easy on the gut. Below are some of my go-to recipes, store-bought snacks, and general rules for eating with ulcerative colitis.
General Rules
My three main rules for eating with ulcerative colitis:
- Avoidance - I avoid foods that have processed sugar, high-lactose dairy, red meat, coffee, raw or cruciferous veggies, and spicy foods.
- Smaller Portions - I eat more small meals throughout the day rather than a couple large ones.
- Slow Eating - I chew my food well and eat slowly.
If I follow these rules, my stomach doesn't get upset.
Breakfast
For breakfast, I like to start with something light and easy to digest. My go to breakfast is homestyle gluten-free oatmeal. I sprinkle it with ground cinnamon for a little warmth and flavor, and you can use water or Spiced Almond Milk to make it. I like it is because it is super easy to prepare. If I am still hungry, I will drink a Kate Farms Nutritional Shake. The chocolate flavor is delicious! If I am in the mood that takes a little more time, I make some scrambled eggs and veggie fried rice or a batch of banana oat pancakes with date syrup and fresh berries.
Lunch
Some of my favorite lunches are turkey sandwiches (with dijon mustard and cornichons) and avocado toast on sourdough. I prefer sourdough because it doesn't bother my stomach like other bread. I think it has something to do with the fermentation process. I also love Japanese food like chicken miso soup or teriyaki chicken.
Snack
For a snack, I try to find food that is filling yet light. That usually means a protein-heavy snack, like New Primal Turkey and Chicken Sticks. Not only are they delicious, they are also filling enough to hold me over until dinner. If I want something lighter, I'll have some beet hummus and pita bread or crackers.
Dinner
When I was in a flare, I would mainly eat lean proteins, like chicken or salmon, and starches, like potatoes or rice. Some of my favorite dinner recipes were our miso salmon bites, chicken burgers and chicken tacos. For sides, I loved roasted Japanese sweet potatoes and dairy free garlic mashed potatoes.
Now that I am in remission, I have begun incorporating more foods like simple pastas and even pizza!
Dessert
I have a huge sweet tooth so dessert has been a challenge for me. Some of my favorites are vegan snickers and zucchini bread. They are both sweet enough to satisfy my craving without using processed sugar.
Challenges
One of my main challenges eating with ulcerative colitis is getting enough fiber and nutrients while not upsetting my stomach. So far, I have dealt with this by drinking nutritional shakes that are low in insoluble fiber and refined sugar, high in soluble fiber, and taste delicious. Now that I am in remission, I have started to incorporate cooked down veggies like sauteed spinach for additional nutrition.
It is also important to keep in mind that everyone's stomach is different and finding what your stomach can handle requires trial and error. Start by eliminating foods like high-lactose dairy, processed sugar, red meat, raw or cruciferous veggies, coffee, and spicy foods are a good place to start.
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