Medically Reviewed

Gut-Friendly Foods for Your Next Crohn’s Flare

What’s safe and nutritious to eat when you can’t think beyond white bread? Use this expert-backed list.

During a Crohn’s flare, the last thing you probably feel like doing is eating. You just want the cramping, diarrhea, and other symptoms to stop. But going hungry will do little to help you heal. “Because Crohn’s disease can interfere with the way your body digests foods and absorbs nutrients, it’s important to feed it the best possible foods, even during a flare. This way, it can do its job of getting you back to remission faster,” says Loren Rabinowitz, M.D., a gastroenterologist at Beth Israel Deaconess Medical Center in Boston, MA. This shortlist of nutritious, easy-on-the-stomach options will get you started.


Bananas

Flares are the one time you want to ease up on foods that are rich in fiber. “High-fiber foods can intensify bloating, diarrhea, and cramping,” says Jerlyn Jones, R.D.N., a dietitian and owner of The Lifestyle Dietitian in Atlanta, GA. While many fruits such as berries can fall in that category, you should still reap the goodness of this food group. Bananas, for example, are a lower-fiber fruit that restores electrolytes and potassium lost from diarrhea. Other such soft fruits (with low fiber) to choose from are cantaloupe, honeydew melons, mango, papaya, and cooked fruits like apple sauce (where the high-fiber peel is removed).


Avocado

This fruit is easily tolerated by the digestive tract and contains one of the healthiest fats, says Jones: Omega-3 fatty acids found in avocados help the body absorb fat-soluble vitamins, like vitamins K and E. “Eating foods that are packed with vitamins and minerals are key for those with Crohn's because inflammation often prevents the absorption of nutrients in the small intestine,” Jones explains. Omega-3s also help combat inflammation in the digestive tract—the underlying cause of flares. For lunch or breakfast, try mashed avocado on white French bread topped with an egg.


Chicken and Fish

During a flare, you want to do your best to maintain a healthy, balanced diet—and that includes getting enough protein. So which sources are easiest on the stomach? Your best bets are lean poultry like white-meat chicken and fresh fish, says Dr. Rabinowitz. Salmon in particular is also rich in omega-3 fatty acids. A recent study examined some 29,000 blood samples taken at routine doctor visits and found that having higher omega-3 levels was associated with lower inflammation markers in general.


Tofu

Tofu is not only a great plant source of protein—like animal proteins, it contains all nine essential amino acids that the body can’t make on its own—but it’s a versatile stand-in for other beans during a flare. “Beans are both high-fiber and can cause gas or bloating so they are a lose-lose,” says Jones. Although tofu is derived from soybeans, it doesn’t cause either: The soybeans are stripped of most of their fiber during the tofu-making process. Have tofu steamed or brown it in a nonstick pan to avoid using butter or oil, which can be hard to digest, says Jones.


Fortified Non-Dairy Milk

Most gastroenterologists recommend limiting dairy during a flare because it can be irritating and contribute to diarrhea. “Plus, it makes it hard for your doctor to figure out what is causing the diarrhea: your Crohn’s or the dairy,” says Dr. Rabinowitz. Still, you want to be able to get your protein, calcium, and those oh-so-important D and B vitamins. Almond, oat, soy, coconut, pea, and rice are the most popular. Look for unsweetened varieties that provide six to seven grams of protein per eight-ounce glass, says Jones.


Ginger

This knotty-looking root has a laundry list of curative powers: “Ginger has antioxidant effects and can inhibit the formation of inflammatory compounds. It stimulates the production of gastric juices, which help improve digestion,” says Sonya Angelone, R.D.N., a registered dietitian with a private practice in San Francisco, CA. “It’s also a carminative, a type of herb that helps relieve intestinal gas and relaxes and soothes the intestinal tract.” Try this twist on golden milk: Heat 2 cups of unsweetened almond or soy milk, ½ teaspoon of fresh, grated ginger, 1 tablespoon of turmeric, and 3 to 4 black peppercorns.


Eggs

“They’re quick to cook, easy to digest, and another quality source of protein, which may be lacking in your typical breakfast,” says Jones. According to the Mayo Clinic, people tend to consume most of their protein in the evening and the least at breakfast but it’s best to spread your intake evenly throughout the day. Aim for poached or boiled eggs—either hard or soft—or prepare omelets in a nonstick pan to avoid using butter and oil in your preparation.


Potatoes

While cruciferous vegetables—like broccoli, kale, and Brussels sprouts—are high in fiber and therefore hard to digest, starchy cooked produce like baked potatoes go down easily. “No-skin potatoes should be high on your list. They’re full of potassium and you can mash them,” says Jones. "Other non-cruciferous veggies like carrots, squash, and asparagus tips can be steamed, roasted, or otherwise well-cooked so they are tender.” If you have a juicer, which strips produce of its fiber but leaves the nutrients, Jones recommends combining 4 carrots, 4 peeled apples, and a 1-inch piece of sliced ginger for a health drink with some kick.


Eat to Beat Flares

Know that you can nourish yourself through a Crohn’s flare with healthy foods and a smart approach. “Try eating five to six small meals throughout the day so your body has less to digest at once,” says Jones. “Grazing also helps with nutrient absorption.” And it’s especially important to drink the recommended eight to 10 glasses a day of water: Diarrhea during a flare can leave you dehydrated. “I tell patients if their pee is not the color of light straw, then they need to drink more,” says Dr. Rabinowitz. Keep a bottle of water at your desk for easy sipping!


This article was originally published August 8, 2014 and most recently updated May 31, 2022.