How to Eat for Optimal Health With Ulcerative Colitis

A key part of learning how to manage your UC means identifying the individual foods that you tolerate best—and those that you are better off avoiding or limiting, per the Crohn’s & Colitis Foundation. But increasingly, experts are learning certain foods can support the health of your gut itself, which could potentially translate to less inflammation, fewer flare-ups, and more manageable symptoms. "Fruits and vegetables, whole grains, any sort of plant-based foods all aid in producing good gut bacteria, which are anti-inflammatory," Brittany Rogers, R.D., founder of the IBD consulting platform Romanwell in California’s Bay Area.

On the other hand? Things like full-fat dairy, red or processed meats, unhealthy fats, and fried or greasy meals are thought to have the opposite effect, per recent guidance developed by the International Organization for the Study of Inflammatory Bowel Diseases (IOIBD). If trying to get more of the good stuff and less of the bad seems overwhelming, read on. Here, Stein and Rogers share some of their favorite UC-friendly food strategies that can reduce your symptoms and even make it easier to manage your UC long-term.

When it comes to getting your fill of inflammation-fighting fruits and veggies, your blender can be your best friend. While whole fruits and vegetables can sometimes trigger gas and bloating, pureeing them into a creamy drink can often stave off uncomfortable symptoms. “Blending partially breaks down the foods’ fibers, so you’re still getting the nutrition but the fibers are easier to digest,” Stein says. Try a banana, a handful of colorful fruit or veggies (like blueberries or baby spinach), fat-free milk or unsweetened almond or oat milk, and a spoonful of almond or peanut butter, she recommends.

Next time you're thinking steak, make it salmon, or another meaty fish rich in omega-3 fatty acids like tuna, mackerel, or herring, recommends Rogers. Consumption of red and processed meats are tied to a worsening of UC symptoms, per the IOIBD's most recent guidelines, while omega-3 fatty acids from seafood seem to help support lower levels of inflammation. Try a roasted salmon filet with a baked potato and sauteed spinach; grilled, flaked tuna as a taco filling; or use either fish to make burgers in lieu of the usual hamburger.

Greasy or deep-fried food isn't just a gas or diarrhea trigger when you've got UC. Oils used for deep-frying often contain trans fats, points out Stein, which the IOIBD recommends avoiding, since they could increase gut inflammation. Instead, Stein recommends using your oven or an air-fryer to give food a crunchy, crispy texture. Toss potato wedges with a few tablespoons of olive oil to make oven fries, or coat chicken pieces in seasoned breadcrumbs and bake for flavorful oven-fried chicken. "You'll get the same taste without the extra oil or the unhealthy fats," she says.

"Many of my patients find that raw vegetables and salads are hard to digest," says Stein. But again, there are big benefits to getting your fill, since vegetables offer fiber that can aid in the production of gut-friendly bacteria. Though a bowl of leaves or crudité might be off limits, many people with UC find they can happily tolerate vegetables that are thoroughly cooked, Rogers says. Roasting vegetables with a little bit of olive oil until soft gets the job done while boosting their natural sweetness (which means more flavor). If whole roasted veggies make you uncomfortable, you can also puree them into a soup.

Even if you're not lactose-intolerant (a good number of people with UC are), full-fat dairy products still have a track record for triggering symptoms like bloating, diarrhea, and gas among folks with UC. When a recipe calls for a full-fat dairy source like cream, cream cheese, or sour cream, Rogers will often replace it with non-fat plain Greek yogurt, tahini, or even raw, pureed cashews. "They're all great substitutes because they're better tolerated," she says. "The Greek yogurt is especially good since it helps you get more calcium and vitamin D to support bone health."

Commercial baked goods like cakes, cookies, pies, brownies, and pastries are common sources of trans fats and added sugar, which are two things that can worsen inflammation in people with UC, Rogers notes. When you're in the mood for something sweet, try a homemade recipe with a few UC-friendly tweaks. Rogers likes to swap out butter (another pro-inflammatory ingredient) with olive oil and swap half or more of the sugar for unsweetened applesauce or mashed bananas. "The end result tends to be just as satisfying," she says.

Getting your food figured out can go a long way toward helping you manage your UC. But it's not the only factor for feeling your best. Keeping your stress in check, making time for regular exercise, and getting enough sleep can all help you keep flare-ups at bay, according to the Mayo Clinic. So keep your eye on the big picture by prioritizing those healthy habits. And if you're still struggling to keep your symptoms in check, let your doctor know. Together you can figure out what part of your routine needs adjusting.