You may have heard of liquid nutrition in the form of elemental diets — nutrition made from amino acids, vitamins, minerals, fatty acids, and electrolytes, as opposed to whole foods. A complete elemental diet is a big commitment and something that should be planned carefully with your doctor. But adopting some of the diet’s characteristics for a few hours or even a day might give your digestive system a break and help you avoid some of the nausea and lack of appetite that can accompany flare-ups. Here’s what I rely on when I don’t feel like eating.
Bone broth: How drinking meat bones can help your gut
Bone broth, which comes from boiling the bones of meat, such as beef or chicken, has been around for decades, but it’s only relatively recently that we’ve started to talk about its health benefits. While research on the subject is limited, bone broth contains collagen and the amino acid L-glutamine, which may help repair the gut lining. Another good thing about bone broth is that it’s pure liquid, which requires less digestion than solid food. Thinking of trying bone broth yourself? Here are a few things to keep in mind.
It’s DIY. Simply put leftover bones in a slow cooker, along with water, veggies, and a glug of apple cider, which helps leech the maximum minerals from the bones, and cook for 24 hours. If you don’t feel like cooking — and if you’re in a flare, I don’t blame you! — you can pick some up in the refrigerated section of your local health food store and in many supermarkets. You can also freeze the broth to keep on hand for an emergency.Organic is important. I want to make sure I’m only drinking the good stuff, so I use organic meat bones or broth that is certified organic.Start small. I don’t recommend drinking huge quantities of bone broth at one time. Try starting with ½ cup at the start of the day.
Most people ask me how I can handle so many veggies, but if you juice them, very little fiber remains. And for me, the liquid version goes down much better than the solid equivalent. Here’s what I do.
I focus on 80 percent vegetables and 20 percent fruits. Because juices contain only a very small amount of fiber, they’re digested very quickly. That’s great for my digestive system, but opting solely for fruit juice can cause blood sugar spikes. That’s why I focus on juicing vegetables. I limit my fruits to half an apple or a small kiwi.I use juicers that remove the pulp/fiber. Some juicers can incorporate the fiber into the liquid, but if you have Crohn’s, you’re better off using standard juicers, which remove it.I start with simple combinations. Apples, celery, zucchini, ginger, and carrots are all affordable, easy options. Keep in mind that some foods, such as pineapple and beets, can cause diarrhea when juiced in large quantities.
Blending: How breaking down fiber can give your digestive system a break, too
My blender is one of my favorite kitchen companions. When food is blended, all the components remain; they’re just broken down into a thick liquid. I’ll stick to juices if I’m feeling really unwell, but when I’m starting to feel better, I may use my blender to help transition to solid foods again. Everyone’s different, though, so if you’re not feeling up to eating fiber, you might want to skip smoothies. Here are a few things I usually blend:
Simple smoothies Bananas and almond milk are usually well tolerated as a smoothie. You can add a spoonful of nut butter to help with fat content: Most of us avoid nuts, but nut butters tend to be much easier on the stomach. Green smoothies are really popular at the moment, but I find spinach to be too tough for my colon, even when blended.Soups Combine root vegetables, such as winter squash — butternut or acorn, which contain more soluble fiber that can bulk up stools — with some bone broth for a yummy soup. If you can handle it, a dash of coconut cream will also provide some fat.
Keep in mind that one of the most essential liquids for those of us with inflammatory bowel disease is water. Because it’s very easy for people with Crohn’s to get dehydrated, it’s really important to drink plenty of H20. Another good option is herbal tea, which contains necessary water but can also give you a dose of gut-calming ingredients such as peppermint, fennel, or ginger.
