Eating Right with Ulcerative Colitis

Ulcerative colitis (UC) can feel like a tricky guest in your life—it’s always around and shows up uninvited with flare-ups. But with some clever food choices and habits, you can take back control and feel better day-to-day.

Why Your Diet Matters

While no single food or diet causes UC, what you eat can make a big difference in how you feel. There’s no magic menu that works for everyone, but avoiding foods that trigger your symptoms can help keep flare-ups at bay and improve your quality of life.

Eat Smaller, More Frequent Meals
Think of it as grazing instead of feasting. Small meals are easier on your tummy!
Get Some Omega-3s
These healthy fats may calm inflammation and are found in fish (like salmon), nuts, seeds, and oils like canola or sunflower.
Cut Down on Sweets
Juices, candy, and sodas can pull extra water into your gut and make stools looser. Swap them for water or herbal teas.

Skip the Alcohol
Alcohol can irritate your gut and make symptoms worse. Save the cocktails for another time!
Low-Fiber Foods During Flare-Ups
When your tummy is acting up, go easy on high-fiber foods. This gives your bowels a break and helps them heal. Stick to things like white bread, plain rice, and cooked carrots until you’re feeling better.
Consider a Low-FODMAP Diet if Needed
If you also deal with bloating, gas, or diarrhea, try limiting certain carbs found in:
- Dairy (lactose): Milk, cheese, ice cream.
- Fruits like apples and honey (fructose).
- Wheat, onions, and beans (fructans and galactans).
- Sugar alcohols (polyols): Found in some fruits, veggies, and sugar-free gum.

Foods That Love Your Gut

Lean Proteins: Chicken, fish, eggs, and tofu are easy to digest and full of nutrients.
Low-Fiber Fruits and Veggies (during flares): Think soft, cooked, or peeled options like bananas, cooked carrots, papaya, watermelon, or peeled apples.
Probiotic Foods: Yogurt (if you tolerate it), kefir, and fermented goodies can help boost gut health.
Healthy Fats: Avocado, olive oil, and salmon bring anti-inflammatory benefits.
Refined Grains (during flares): White bread and pasta are simple and easy on your digestive system
Broths and Soups: They keep you hydrated and replace lost electrolytes.

Foods to Watch Out For

High-Fiber Foods (during flares): Skip raw veggies, whole grains, nuts, and seeds when your gut needs a rest.
Dairy: If you’re lactose intolerant, dairy could upset your stomach—try alternatives like almond or oat milk.
Spicy or Fatty Foods: These can be hard to handle during a flare-up.
Alcohol and Caffeine: Both can irritate your gut, so it’s best to cut back.
Carbonated Drinks: These bubbly beverages can lead to bloating and discomfort.

Role of Physical Activity:

Regular exercise, such as walking, yoga, or swimming, promotes better digestion, strengthens the immune system, and supports mental well-being, which can help reduce the severity and frequency of symptoms.

Additionally, physical activity improves energy levels and combats fatigue, a common challenge for individuals with ulcerative colitis. While high-intensity exercises may not be suitable during flare-ups, low-impact activities can provide significant benefits and improve quality of life.

Track What Works for You

Keep a Food Diary: Write down what you eat and how you feel afterward. This helps you spot any problem foods.
Get Expert Help: A nutritionist can create a plan for you.

With a little trial and error, you’ll find the right foods to keep you feeling strong and healthy. Remember, it’s about progress, not perfection—take it one bite at a time!

Let your Antara Nutritionist know if you are having any difficulties or challenges in managing your diet.

Book a session with an Antara Nutritionist through the Antara App or by clicking here.