5 Fall Food Swaps for UC: Prevent Digestive Pain
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Foods don’t cause ulcerative colitis (UC), but they do have the potential to trigger flares. That’s because your body can mistake food for a foreign invader, setting off a series of uncomfortable symptoms, such as inflammation, diarrhea, cramping, and pain.
“Most often, the foods causing discomfort are those that are more difficult to digest, like those high in fat or fiber,” says Kelly Kennedy, RDN, nutritionist for Everyday Health, adding that spicy foods, seasoned with things such as cayenne, crushed pepper, or paprika, are also problematic for many people.
Modifying your diet can help prevent painful flares, but it may be difficult when autumn specialties roll in with the crisp fall air.
“It’s always a good idea to keep a food journal to help figure out which foods may be causing issues,” advises Kennedy.
While everyone is different, and the same foods and beverages won’t affect everyone, some are more problematic than others. Here are five fall swaps to make if you have ulcerative UC, particularly during flares.
1. Instead of Apple Cider, Try Baked Apples
Autumn is the perfect time to find bountiful supplies of apples in grocery stores and at farmers markets. Although you can eat these sweet fruits whole — minus the high-in-fiber skin — a lot of people also enjoy pressing them into cider or buying ready-made cider. Unfortunately, cider is high in sugar, and added sugar can cause inflammation and aggravate diarrhea in people with UC, and a systemic review published in 2021 Frontier Nutrition found that high consumption of sugar may have direct effects on the loss of intestinal barrier function.
If you’re craving that rich apple taste, try an unsweetened baked apple sprinkled with cinnamon, suggests Kennedy. But make sure to leave the peel behind, she says.
2. Instead of Chicken-Broccoli Casserole, Try Chicken-and-Rice Casserole
Protein and crunchy cruciferous vegetables pair well in chicken-broccoli casserole. But this dish is high in fat from ingredients like cream or mayonnaise and fiber from the broccoli, which makes it difficult to digest and creates gas.
Instead, make a casserole from baked chicken and white rice, and add vegetables that are lower in fiber, such as yellow squash or green beans. White rice and other refined grains — but not whole grains — may actually help improve inflammatory bowel disease symptoms compared with other foods, according to the Crohn’s and Colitis Foundation.
3. Instead of Chili, Try Chicken Noodle Soup
Chili warms the kitchen with its rich aroma, but the added heat of this spicy stew can cause something of a fire in your gut, too. Also, the vegetables and beans in chili contain insoluble fiber, which can cause more bloating, diarrhea, gas, and pain.
A good alternative is chicken noodle soup, which is full of lean protein and low-fiber carbohydrates.
“Make sure to peel the carrots and celery,” advises Kennedy, who adds that the broth provides hydration and sodium, which is beneficial if you have active diarrhea. But, she warns, “Beware of onions and garlic, which can be more difficult on the stomach.”
4. Instead of Kettle Corn or Popcorn Balls, Try Pretzels
Although popcorn is crispy, satisfying, and easy to make, you’re better off crunching on something else. Popcorn is a whole grain and high in fiber. High in fiber foods are condisered a trigger food by the Crohn’s and Colitis Foundation.
Plus, the tough kernels can scrape and irritate the intestines as they’re digested, worsening inflammation.
Instead, Kennedy suggests pretzels made with white flour. Avoid whole-wheat and seasoned varieties, and “Look for pretzels with salt if you have active diarrhea,” which can help replace lost sodium, Kennedy says.
This is because diarrhea has the chance of leaving a person dehydrated. Crohn’s and Colitis UK says that salt can help replace the sodium leaving the body, especially if you have watery diarrhea or had your colon removed.
5. Instead of Butternut Squash Mac and Cheese, Try Pumpkin Pasta
Mixing macaroni and cheese with a fall vegetable like butternut squash adds an earthy twist to a classic childhood favorite. But butternut squash is high in fiber (one cup contain about 3 grams, according to the U.S. Department of Agriculture), and the cheese can trigger cramping and bloating for people with lactose intolerance.
Fiber can aggravate flares, so it’s best to avoid it when your UC is active. When you’re in remission, you can add more fiber to your diet gradually, as tolerated, according to Kennedy.
An alternative is to mix plain white pasta with one to two tablespoons of pumpkin. Kennedy advises using fresh pumpkin, which can have less fiber than the canned variety. “Topping it with a sprinkle of Parmesan cheese can make the flavor pop,” she adds.
Additional reporting by Zachary Smith.
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