I get a lot of people asking me what foods are *safe* to eat for people who have gut issues. This is a hard, if not, impossible, question to answer because neither IBD nor IBS seems to affect any two people the same way. There are many IBD and IBSers who find that what they eat has no affect on their symptoms at all. My father falls into this category. He’s had Ulcerative Colitis for 40+ years but can eat and drink anything he wants. I, on the other hand, have had to make huge changes to my diet since being diagnosed with both Colitis and IBS more than ten years ago. 

In the past ten years I have found eating a whole foods diet to be the most helpful and healthy for my gut. By whole foods I mean food in their natural state, things like fruits, vegetables, meat, fish, nuts, seeds, eggs, and milk. Foods that are pre-packaged, pre-made, canned, bagged, etc. tend not to be a whole food. Think of it this way, if it’s in a box, package, can, or bag and has a UPC code on it it’s probably made with preservatives, fillers, and other unnatural ingredients that your body might find hard to break down. 

I should point out, however, that I am also careful of the meat and fish that I eat. I have found that I must eat meats that are hormone, antibiotic, and preservative free or I end up feeling bloated and gassy. This means I pay extra to buy organic meats, and am even looking into joining a local farm CSA – community supported agriculture – so I can get meat, fruit, and veggies that are raised organically within 50 miles of my home. And as for fish, I buy only wild fish, not farm-raised fish as they tend to be fed with poor-quality feed.

I like to cook, and find it even more enjoyable because what I prepare to eat doesn’t make me sick. I can’t say the same for when we eat out since 9 times out of 10 I come home from a restaurant feeling unwell. The key in cooking for me is to choose fresh ingredients and to prepare their simply. When people come to our home for dinner they are often surprised to see that I don’t use sauces or gravies to smother my food. And more often, our dinner guests comment on how good our meals taste. Simplicity is often the best way to go. 

Below are three examples of the kind of meals we like to make in my house. The basic key is quality ingredients prepared simply. All three recipes can be made in 30-60 minutes.

Salmon, Asparagus, and Herbed Rice is one of our favorite meals. 
Rice: Cook rice first according to instructions on package and set aside. Dice 1/3 of a medium onion and 1 clove of garlic. Sprinkle a sauté pan with 1-2 tablespoons olive oil and sauté onion and garlic over medium heat. When softened, add ½ teaspoon ground cumin, ½ teaspoon ground turmeric, ½ teaspoon paprika, and ½ teaspoon mild curry powder (all of these spices are very good in aiding digestion), and sauté until fragrant, about 2 minutes. Add rice to spice mixture along with ½ cup yellow raisins and ¼ cup water then simmer on low until water is absorbed and all ingredients are combined.