“Everyone reacts to foods differently, so it’s important to know which foods affect you,” says Kelly Kennedy, nutritionist for Everyday Health. In general, though, there are certain foods to steer clear of, such as:
Seeds and nuts, which are difficult to digest and can irritate the gastrointestinal (GI) tract (Smooth nut butters are okay.)Raw or dried fruits with skin, because they’re packed with fiberDairy, if you’re lactose intolerantCream, cheese, butter, palm oil, coconut oil, and mayonnaise, because they can increase gas, cramping, and diarrheaCaffeine and alcohol, which can irritate the GI tractChocolate, because it contains caffeine and sugar, which can increase cramping and stool frequency
Since many holiday treats tend to be pretty high in fat, Kennedy recommends opting for lighter options, which can help you avoid or limit symptoms. But if you really can’t do without, she says, “Having one to two bites would be better than going all in.”
Ingredients to Avoid if You Have UC
When you experience a UC flare-up, you should avoid foods that may worsen symptoms such as frequent bowel movements, diarrhea, bloody stools, and stomach pain, as well as fatigue, loss of appetite, and weight loss. “Limiting sugar is especially important during a time of active diarrhea, as sugar can make this worse,” says Kennedy. “I’d recommend avoiding added sugars at all costs and switching to unsweetened applesauce instead.” If you’re thinking about using artificial sweeteners, that may not be such a wise choice, either. “Artificial sweeteners are controversial, with some people feeling that they could possibly be a trigger food for those with IBD,” Kennedy explains. “It would be a personal choice to include them in a colitis-friendly diet.” Although the evidence is thin, a review published in September 2021 in the journal Frontiers in Nutrition, suggest that artificial sweeteners might trigger inflammation-causing changes to the gut bacteria, which could be problematic for people with conditions like IBD. People with UC may also be more sensitive to gluten, a protein that’s found in grains such as wheat, rye, and barley. The symptoms of gluten intolerance include bloating and diarrhea. There isn’t an ideal frequency for indulging in sweets, but moderation is key. When you’re not dealing with a flare, Kennedy says you may be able to indulge a little, but the main goal is to try to limit the chances of triggering UC symptoms. “If it just won’t be Thanksgiving without a slice of Grandma’s apple pie, then just have a small slice and skip the ice cream,” she says. You might also satisfy that craving for sweets with one of these UC-friendly dessert recipes.
Avocado Sorbet
Ingredients:
2/3 to 3/4 cup avocado chunks (1 medium avocado)½ cup agave syrup*½ cup light coconut milk¼ cup fresh lime juice (from 2 to 3 limes)2 tsp finely grated lime zest, preferably organic (from 2 to 4 limes)
*Substitute with pure maple syrup if agave irritates your stomach. For full recipe details, visit LeitesCulinaria.com.
Nut-Free Chocolate Zucchini Muffins
Ingredients:
1 tbsp olive oil, for greasing¾ cup shredded zucchini4 large eggs½ cup maple syrup*½ cup unsweetened applesauce1/3 cup coconut flour¼ cup cacao powder3 tbsp arrowroot powder1½ tsp baking soda3/4 tsp ground cinnamon½ tsp ground nutmeg¼ tsp sea salt½ cup dairy-free chocolate chips
*Ideally 100% pure maple syrup, which doesn’t include corn syrup For full recipe details, visit Against All Grain. Pastry
2¼ cups cashew flour*¼ cup plus 3 tbsp arrowroot powder1 tbsp coconut flour¼ tsp sea salt¼ cup maple syrup**5 tbsp grass-fed unsalted butter, cold
Filling
2 cups blueberries1 tbsp maple syrup**1 tbsp coconut sugar2 tsp arrowroot powder1½ tsp fresh lemon juiceZest of 1 lemon
Egg Wash
1 large egg yolk1 tbsp full-fat coconut milk
*May be substituted with finely ground almond flour made with blanched almonds **Ideally 100% pure maple syrup, which doesn’t include corn syrup For full recipe details, visit Against All Grain.
Gingerbread Waffles
Ingredients:
4 large eggs, room temperature½ cup almond butter or sunflower seed butter (unsweetened)¼ cup maple syrup*1 tbsp molasses1/3 cup almond milk or coconut milk2 tbsp melted coconut oil or ghee3 tbsp coconut flour1 tbsp arrowroot powder¾ tsp baking soda1 tsp ground cinnamon½ tsp ground cloves½ tsp ground ginger¼ tsp sea salt
*Ideally 100% pure maple syrup, which doesn’t include corn syrup For full recipe details, visit Against All Grain.
Lactose-Free Smoothie
Ingredients:
¾ cup lactose-free milk¾ cup peaches, canned in their own juice to reduce added sugar2 tbsp smooth peanut butterIce, to reach desired consistency
For full details, see Kennedy’s recipe.
