The Best Snacks for Ulcerative Colitis

When you have ulcerative colitis (UC), snacks can help you keep your energy up. And since eating large meals can symptoms flares for some people, nibbling on smaller samples throughout the day can be a good strategy to help keep your symptoms in check.

But when it comes to snacks—even healthy ones—not all are created equal for helping to manage your UC. Some contain nutrients that may help with symptom control and disease progression, while others may aggravate your condition. So where to start, and what to put on your plate? We tapped GI experts to help you stock your snack drawer.

While it’s important to focus on healthy foods, keep in mind that not all foods that earn that label might be good for people with UC, according to Pratima Dibba, M.D., a gastroenterologist with Medical Offices of Manhattan in New York City.

“Certain foods like dairy and legumes, as well as raw fruits and vegetables, are considered nutritious, but may aggravate ulcerative colitis symptoms in some people because they can cause abdominal pain, bloating, and changes in bowel habits,” she says. Because of that, tracking foods and their effects can help you determine which healthy foods agree with your body.

In general, you’ll want to look for balanced options that contain protein, vitamins and minerals such as calcium, fiber sources you can tolerate, and enough calories to keep your energy up. People with UC often need to consume more calories to maintain a healthy weight during flare-ups, when symptoms like diarrhea can lead to weight loss and inflammation may interfere with nutrient absorption as well, notes The Crohn’s & Colitis Foundation.

A quick and easy snack, pairing hummus (made with chickpeas) with crackers is a top option because both foods contain many nutrients, according to the Crohn’s and Colitis Foundation. For example, hummus has protein as well as calcium, iron, and B-vitamins. Look for high-fiber crackers, pita chips, or gluten-free crackers depending on what you can tolerate.

Hummus comes in numerous flavor options but if you’re not a fan of chickpeas, you can puree other cooked beans to achieve the same consistency, suggests UMass Chan Medical School. That includes azuki beans, kidney beans, and black beans. You can also use nut and seed butters (almond, cashew, or peanut) for the same effect of boosting protein and nutrients.

Fruits are a good snack because they’re high in fiber and nutrients, but some fruits are better than others when you have UC so pay attention to how you feel within a few hours after eating them, says Dr. Dibba. She suggests trying low-FODMAP options first, such as grapes, oranges, strawberries, blueberries, and pineapple. (FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols; sugars that some people with UC have trouble digesting, says. Dr. Dibba.)

If those are well-tolerated, you may be able to move toward fruits that are higher on the FODMAP scale, such as watermelon. Bananas are helpful for being low in fiber—which makes them easier to digest—but they can also be high FODMAP, so it's important to pay attention to how your body reacts to them.

Although high-fiber foods may be problematic when you’re in a flare, they can be beneficial when you don't have symptoms, says Rudolph Bedford, M.D., a gastroenterologist at Providence Saint John’s Health Center in Santa Monica, CA.

“Staying away from fiber when you’re experiencing symptoms is a good idea, but that doesn’t mean you should avoid fiber all the time,” he says. “Fibrous foods can help with bowel movements because they add bulk to your stools and help them pass through your system. That means more fiber when you’re not in a flare may have a preventative effect.” An option like cereal with a plant-based milk—such as almond, oat, hemp, or macadamia—can provide fiber in a way that’s less problematic if you have issues with dairy, he says. Research in the journal Clinical Gastroenterology and Hepatology found that a low-fat, high-fiber diet can reduce markers of inflammation and improve quality of life in patients with UC, particularly when compared to a diet higher in fat.

Keep in mind that not all cereals or all plant-based milks are the same. For example, you may want to look for low-FODMAP cereals (like those made from oats, amaranth, millet, and buckwheat), as well as those without added fiber (which may be more than you can handle), says Dr. Bedford. For plant-based milk, look for options without added sugar, since that can increase inflammation.

With UC, increasing omega-3 fatty acids can reduce inflammation, according to the Crohn’s & Colitis Foundation. Fatty fish like salmon—as well as chia seeds, ground flax, and walnuts—contain an ample amount of these fatty acids, and research in the International Journal of Molecular Sciences suggests omega-3s can decrease UC disease activity, as well as maintain clinical remission in UC patients thanks to reduction of proinflammatory cytokines. Pair your salmon with avocado for even more healthy fats and some fiber.

Looking for a more budget-friendly, shelf-stable option? Canned tuna provides much of the same nutrition as smoked salmon (though it does have fewer omega-3s) and is more convenient to keep on hand for last-minute snacks. And canned salmon is convenient and high in omega-3s.

Particularly if your UC is in a flare, it can be difficult to find any foods that work well for you, says Dr. Bedford. That situation can be stressful, which may exacerbate your symptoms even more, he adds.

“When you feel like you can’t find the right combination of foods in a snack or you’re in an active flare, a supplement drink can help,” he says. Not only does a supplement shake—for example, from a company like Kate Farms, that formulates protein shakes with vitamins and minerals specifically for people with gastrointestinal disorders and chronic illnesses—often contain the protein, fats, and carbs you may need, but the fact that it’s liquid is helpful for giving your digestive system a break when your symptoms are intense, states Dr. Bedford.

“Fiber during a flare can make your situation worse, so turning to a supplement that has no fiber can help you stay on top of your nutrition needs while navigating through your symptoms,” he says.

When your appetite is low and/or you’re in the midst of a flare, heavy animal proteins might not seem appealing. But eggs are an easy way to get in some protein and fat, while typically being gentle on your stomach (provided they’re not fried). Eggs also contain antioxidants and other anti-inflammatory compounds, notes an Italian paper proposing an “IBD food pyramid.” Snack on hardboiled eggs or pair some scrambled ones with toast made from an easier-to-digest bread.

Much like managing UC with medications and lifestyle behaviors such as stress reduction and physical activity, snacking choices will be highly personalized. However, it’s an important part of UC management as a way to get the nutrients and calories you need.

In general, Dr. Bedford advises focusing on small meals, paying attention to which foods may trigger symptoms, and staying hydrated with water or broth throughout the day. Avoiding sugary foods, alcohol, and caffeine can also help prevent symptoms.

“Everyone is a bit different in terms of how food affects them, whether or not you have UC,” he says. “It may take some trial and error, but over time you’ll compile a list of healthy snacks that work well for you.”

If you’re unsure of what might work for you, talk with your gastroenterologist or a clinical dietitian for recommendations.