The million-dollar question with inflammatory bowel disease (IBD): “What should I eat?”
While there is no single list of foods that everyone with IBD should throw in their supermarket carts (food tolerances vary in general), there are a handful of foods that stand out as my personal favorites for great gut health.
Bone broth is a food of ancient origins.
It is done by slowly boiling animal bones with herbs, spices and vegetables, as desired, to add flavor and nutrients.
Bone broth is rich in collagen, the most abundant protein in the human body, in addition to other amino acids and minerals. The practice of boiling the bones slowly extracts these nutrients and ends up becoming an easily digestible broth.
In a 2015 study in the Nutrition Journal, collagen supplementation was shown to significantly reduce pain, stiffness and physical function in people with osteoarthritis. This suggests that collagen-rich bone broth may be useful for those with IBD who have arthritis as an additional symptom.
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You can consume bone broth:
- sipping like a cup of tea
- adding it to recipes where broth or broth is needed
- using it as a liquid to make rice
Probiotics are a buzzword nowadays, but what exactly are they?
Essentially, probiotics are beneficial bacteria that live in the intestinal tract and help regulate body responses and homeostasis, support healthy immune function and more.
With IBD, inflammation can cause intestinal bacteria to become immunogenic, which means that they trigger an immune response. This can exacerbate the cycle that occurs with IBD, including chronic inflammation and an unstable intestinal environment.
Probiotic bacteria can help reduce the production of pro-inflammatory cytokines, which are proteins partially responsible for triggering inflammation.
Fermentation, an age-old practice of preserving food, produces beneficial, naturally occurring probiotic bacteria, making fermented food an affordable way to consume probiotics. You can even make yeast at home.
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Currently, more studies are needed on the use of probiotics to induce remission in people with Crohn’s disease.
Some of my main choices for fermented foods include:
- Sauerkraut
- Kimchi
- kefir
- kombucha
- tempeh
- miso
- yogurt
Ginger is an herb root that has been used in diet and therapy for thousands of years.
It has been recorded for generations to improve many discomforts, including different digestion problems. It has a warming effect and a slightly spicy taste.
A study published in the European Journal of Cancer Prevention showed that ginger can help inhibit the expression of colorectal cancer markers in people who are already more susceptible to developing colorectal cancer.
Having IBD represents an increased risk of colorectal cancer, so these anti-inflammatory effects make ginger a promising food.
Luckily for us, ginger can be eaten in several ways:
- cut fresh ginger root to cook or mix into juices or smoothies
- add dry ginger root to season the food
- having ginger tea, made at home or with ginger tea bags
- taking a ginger capsule
Fish, especially oily fish such as salmon, trout, sardines and mackerel, are rich in omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are found only in seafood and algae and can offer some inflammation . combat benefits.
If you choose to supplement fish oil, be sure to look for a brand of raw, unheated fish oil with proven quality to ensure you are consuming the healthiest supplement possible.
Adding fish to meal planning during the week is a great way to start consuming more omega-3 fats. The benefit of eating fish compared to a supplement is that it comes packed with beneficial vitamins, minerals and proteins.
Blueberries can also be called nature sweets because of their sweet taste, but they are full of health-promoting benefits.
The deep blue color of blueberries is due to their anthocyanin compounds, which are an antioxidant that neutralizes free radicals that can damage cells.
Blueberry also helps to reduce insulin levels, which produce less cortisol and, in turn, less inflammation.
If you’re not already eating these gut-healing foods, try incorporating them one at a time and see how they feel for you.
You can try different methods and find out how to make the most of these tasty and health-promoting foods.
Happy to eat!
Alexa Federico is an author, nutritional therapist and trainer of autoimmune paleo who lives in Boston. Her experience with Crohn’s disease inspired her to work with the IBD community. Alexa is an aspiring yogi who would live in a cozy cafeteria if she could! She is the Guide to the IBD Healthline app and would love to meet you there. You can also connect with her on your website or Instagram.