Foods to Focus On During IBD Discomfort

Whether you have IBD or you just have bad days with your gut - when discomfort begins there are things you can do to take the edge off. The idea is to focus on foods that are gentle on the gut while providing vital nourishment. Everyone’s digestive system is unique, but the following strategy provides practical steps and food options to help ease digestion.

1. Soft, Easy-to-Digest Foods

• Fruits: Bananas, mango, papaya, cooked apples or pears.

• Vegetables: Cooked or steamed zucchini, carrots, pumpkin, or squash. Avoid raw, high-fibre, skins, or seedy vegetables/fruits during flares.

• Grains: Oats, rice, white bread, or other low-fibre grains.

• Tips: Smoothies or purees are excellent for packing nutrients in a form that’s gentle on the gut. I have personally relied on banana smoothies during flares as they can be customised with cacao powder, frozen fruits, etc.

  
  

2. Include Gentle Protein Sources

• Lean meats: Chicken, turkey, or fish - grilled, baked, or boiled.

• Eggs: Limit to small amounts if tolerated; consider scrambled or boiled.

• Plant proteins: Tofu, Seitan, plant-based milks, chickpeas.

  
  

3. Mind Caffeine and Alcohol

• Limit coffee, energy drinks, beer, wine, and other stimulants.

• Swap for herbal teas like peppermint, chamomile, or ginger, which are generally soothing for the gut.

  
  

4. Be Careful with Processed Foods

• Avoid products with stabilisers, emulsifiers, or artificial additives.

• Opt for whole or minimally processed foods.

• Think, if it came out of a factory is it actually a food or a consumable?

  
  

5. Fibre Considerations

• Gentle fibre (soluble): Oats, mashed banana, cooked vegetables, pumpkin, carrots, or zucchini.

• Avoid/limit insoluble fibre: Bran, raw vegetables, seeds, and skins that can irritate the gut.

• Tip: Start with small portions and gradually increase if tolerated. Enjoy soups for great variety and easy digestion.

  
  

6. Listen to Your Body

• Keep a food and symptom log to identify triggers - This is so important, the ability to look back and track provides you with very insightful data as to what your triggers could be.

• Eat smaller, simpler meals rather than large, complex dishes.

• Notice how your body responds and adjust foods accordingly.

  
  

7. Additional Comfort Tips

• Eat foods warm rather than very cold, which can be gentler on the digestive system.

• Include hydration with water or herbal teas throughout the day.

Disclaimer: This blog provides general nutrition information and personal strategies for digestive comfort. It is not a substitute for medical advice. For guidance tailored to your individual needs, consult a qualified healthcare professional.