Inflammatory bowel disease (IBD), including Crohn’s disease and ulcerative colitis, is a chronic condition in which the immune system mistakenly attacks the digestive tract, causing inflammation. This can lead to pain, diarrhea, and nutrient deficiencies. A tailored diet rich in key nutrients may help ease symptoms and prevent flare-ups.
If you have inflammatory bowel disease, eating foods rich in nutrients like omega-3 fatty acids, iron, calcium, vitamin D, zinc, and probiotics can help reduce inflammation, support gut healing, and replenish nutrients lost during flare-ups.
Foods High in Omega-3 Fatty Acids
Omega-3s are healthy fats that may help calm inflammation in the gut, which can ease IBD symptoms and help prevent flare-ups.
You can find omega-3s in:
- Chia seeds, flax seeds, and walnuts
- Fatty fish like salmon, mackerel, sardines, herring, and tuna
- Seafood and shellfish like wild trout, anchovies, and mussels
- Fortified eggs and some plant-based milks, like soy and almond milk
Foods High in Iron
Iron deficiency is common in IBD due to blood loss, inflammation, or poor nutrient absorption. Iron helps prevent anemia (a condition where the body lacks enough healthy red blood cells to carry oxygen) and supports energy levels, which can be depleted during flare-ups.
Good sources of iron include:
- Eggs
- Fish and shellfish
- Iron-fortified cereals and whole grains, like oatmeal and whole wheat bread
- Lean meats like beef, turkey, and chicken
- Lentils, chickpeas, and other legumes
Note: Eating vitamin C-rich foods, like oranges or bell peppers, with iron-rich meals may help your body absorb the iron better.
Foods High in Calcium and Vitamin D
IBD, especially when treated with corticosteroids (anti-inflammatory medications used to reduce immune activity), can interfere with calcium absorption and bone formation. This can lead to low bone density and an increased risk of osteoporosis (weak and brittle bones). Calcium and vitamin D work together to keep bones strong and support immune health.
You can get calcium and vitamin D through foods like:
- Dairy products like milk, cheese, and yogurt
- Eggs, particularly the yolks
- Fatty fish (for vitamin D)
- Fortified plant-based milks, such as soy or almond milk
- Leafy greens like kale and collard greens
Foods High in Zinc
Symptoms from IBD, like diarrhea and malabsorption, can deplete zinc in your body. Zinc plays a key role in immune health and tissue repair, so it’s important to get enough of this mineral through diet.
Zinc-rich foods include:
- Beans and lentils
- Pumpkin seeds and cashews
- Red meat and poultry
- Shellfish, such as oysters and crab
- Whole grains like oats and quinoa
Foods With Probiotics
Some fermented foods contain probiotics, which are beneficial bacteria that may help improve IBD symptoms by balancing gut microbes and promoting digestive health.
Probiotic-rich options include:
- Fermented vegetables like sauerkraut and kimchi
- Kefir (fermented milk drink)
- Kombucha (fermented tea)
- Miso and tempeh (fermented soy)
- Yogurt with live cultures
Certain foods can irritate the digestive tract, worsen inflammation, or trigger symptoms like cramping, gas, and diarrhea, especially during an IBD flare-up. Everyone’s trigger foods are different, but the following foods are more likely to cause discomfort if you have IBD:
- High-fat and fried foods: Foods like fried chicken, bacon, sausage, and fast food are hard to digest and can make diarrhea worse by stimulating the gut.
- High-fiber raw vegetables and fruits: Raw broccoli, cabbage, apples with skin, and corn can be difficult to digest and may irritate the gut, especially during IBD flare-ups. Cooking or peeling these foods makes them easier to tolerate.
- Spicy foods: Spices such as chili powder, hot sauce, cayenne pepper, and jalapenos may irritate the intestinal lining and cause urgency or cramping.
- Caffeinated beverages: Drinks like coffee, energy drinks, and some sodas can stimulate the intestines and speed up digestion, which may worsen diarrhea and urgency in people with IBD.
- Alcohol: Beer, wine, and liquor can inflame the gut, worsen dehydration, and interfere with medications used to treat IBD.
- Sugar alcohols and artificial sweeteners: Ingredients like sorbitol, xylitol, and sucralose, often found in sugar-free gum, candy, and diet drinks, are poorly absorbed and may cause gas, bloating, or diarrhea.
- Processed and packaged foods: Items like packaged snacks, deli meats, and frozen meals often contain additives and emulsifiers that may disrupt gut bacteria or promote inflammation.
- High lactose-containing foods: Whole milk, ice cream, soft cheeses, and cream-based sauces can be difficult to digest and may lead to gas, bloating, or diarrhea, especially in people with lactose intolerance or during active flare-ups.
Here are some meal ideas for someone with IBD:
Breakfast
Breakfast options include:
- Scrambled eggs with sourdough toast and a banana
- Oatmeal made with lactose-free or almond milk, topped with smooth peanut butter
- Lactose-free yogurt with soft canned peaches and a sprinkle of chia seeds
Lunch
Lunch options include:
- Grilled chicken and white rice with steamed zucchini
- Tuna salad on a low-fiber wrap with a side of peeled cucumber slices
- Baked sweet potato topped with cottage cheese and a drizzle of olive oil
Dinner
Dinner options include:
- Baked salmon with mashed potatoes and steamed carrots
- Turkey meatballs with white pasta and a mild marinara sauce
- Stir-fried tofu with soft-cooked rice noodles and sauteed spinach
Snack
IBD-friendly snack options include:
- A hard-boiled egg and a handful of pretzels
- Lactose-free string cheese with rice crackers
- Smooth applesauce with a spoonful of almond butter
While there is no universal diet for IBD, several eating patterns may help reduce inflammation, relieve symptoms, and support gut healing. Below are medically recognized diets that some people with IBD may benefit from trying.
Anti-Inflammatory Diet (IBD-AID)
The IBD-AID restricts certain carbohydrates, such as processed sugars, gluten-based grains, lactose, corn, and starchy vegetables like potatoes and turnips.
Foods that support gut health, like those with probiotics and prebiotics (fibers that feed healthy gut bacteria), are encouraged. The diet includes lean proteins, cooked fruits and vegetables, and low-lactose dairy, with an emphasis on increasing omega-3s, lowering saturated fat intake, and adjusting food texture based on symptoms.
This diet may help reduce inflammation during both IBD flare-ups and remission, but should be personalized based on individual food intolerances and to avoid nutrient deficiencies.
Autoimmune Protocol Diet (AIP)
The AIP diet eliminates common trigger foods in stages, like grains, dairy, legumes, eggs, nuts, seeds, nightshade vegetables (tomatoes, eggplants, potatoes, peppers), and processed foods. It emphasizes nutrient-dense foods like meat, fish, and non-nightshade vegetables.
The goal of the diet is to reduce the immune response by lowering inflammation and balancing gut bacteria. It may be too restrictive for children, older adults, or people at risk for disordered eating.
Crohn’s Disease Exclusion Diet (CDED)
The CDED limits processed foods, red meat, wheat, dairy, animal fat, and additives like emulsifiers, while focusing on whole foods like lean meats, eggs, fruits, and vegetables.
To prevent deficiencies, the CDED is paired with partial enteral nutrition (or PEN, which is when a nutrient-rich liquid formula is paired with regular food) and should be monitored by a healthcare provider.
The diet occurs in three phases, with a gradual reintroduction of foods and a decrease of enteral nutrition over time. The diet has been shown to help reduce inflammation and induce remission in people with IBD.
Low-FODMAP Diet
The low-FODMAP diet restricts fermentable carbohydrates such as garlic, onions, and apples that can cause gas and bloating. It is not intended for long-term use and should be followed with the help of a dietitian.
Mediterranean Diet
The Mediterranean diet emphasizes fruits, vegetables, fish, legumes, whole grains, and olive oil. Its anti-inflammatory benefits may help support remission in IBD. However, people with IBD may need to reduce their fiber intake during flare-ups.
Specific Carbohydrate Diet (SCD)
The SCD limits grains, lactose, and complex carbohydrates, focusing on easily digestible foods such as meat, vegetables, fruit, and fermented dairy products. It may help IBD by improving symptoms and inflammation. However, this diet should be followed with guidance from a healthcare provider to prevent nutrient deficiencies.
IBD, including Crohn’s disease and ulcerative colitis, can cause painful digestive symptoms and nutrient deficiencies. While diet alone won’t cure IBD, eating anti-inflammatory foods and avoiding known triggers may help manage symptoms and support gut healing.
Several diets, such as the Mediterranean diet or the low-FODMAP diet, may offer benefits, especially when tailored to individual needs and guided by a healthcare provider.
