The ideal weeknight dinner is nutritious, simple, and quick. However, meal planning can be challenging, even more so if you have ulcerative colitis (UC). Additionally, when symptoms of ulcerative colitis flare, you may be required to avoid a variety of otherwise nutritious foods. However, this does not mean you have to forego nutrients, convenience, or flavor.
“While what we eat does not cause gut inflammation in ulcerative colitis, certain foods can exacerbate flare symptoms,” says Torey Armul, RDN, a nutrition consultant in Columbus, Ohio, and a former national spokesperson for the Academy of Nutrition and Dietetics.
While the list of bothersome foods varies considerably among people with ulcerative colitis, the Crohn’s and Colitis Foundation reports that fiber-rich foods can be problematic during a flare. If you’re experiencing a flare, Armul recommends first consulting a registered dietitian, who can assess how your diet affects your symptoms and possibly identify foods you can’t tolerate.
“Because individuals with ulcerative colitis have varying degrees of food intolerance, an elimination diet can aid in determining which foods are problematic,” she asserts. “Lactose, high-fat, and raw, fibrous foods are the most common culprits,” she notes, though “these same foods may be easily tolerated during remission.”
Additionally, it is critical to focus on nutrient-dense meals that are high in vitamins and minerals, as the gut inflammation associated with a flare-up can impair the digestion and absorption of these nutrients.
Consider the following four straightforward, nutritious, and easily digestible recipes to get you through the week. Simply keep in mind that if you’re experiencing a flare, you may want to avoid ingredients containing lactose and make other adjustments to known trigger foods:
1. Tacos de Turkey
Combine lean ground turkey and your favorite roasted vegetables in a soft whole-wheat tortilla or crunchy corn taco shell. Instead of sour cream, top with 2% plain Greek yogurt.
Why Is This a Good Recipe for Ulcerative Colitis? “This dish is high in protein and healthy fats, and the vegetables have been cooked to make digestion easier,” Armul explains. Greek yogurt is a good source of calcium, protein, and probiotics, all of which can benefit people with ulcerative colitis by helping to restore “good” bacteria in the gut. According to a review published in January 2021 in the journal Endocrinology, Diabetes, and Nutrition, yogurt’s probiotics are anti-inflammatory and should be a staple diet for people with inflammatory bowel disease.
If you’re having a flare, swap to a white tortilla, which contains less fiber and is therefore easier to digest.
2. Asian Salad
Combine grilled chicken, cooked white rice, baby corn, water chestnuts, and steamed vegetables in a large mixing bowl with some low-sodium soy sauce. It comes together quickly and neatly in a warm, nutritious bowl.
Why Is This a Good Recipe for Ulcerative Colitis? The vegetables and protein provide nutrients that your body requires, and Armul notes that choosing white rice over brown or wild rice is easier on the digestive system. However, if you’re feeling well and have increased your fiber intake, try it with brown rice. Additionally, if you are experiencing a flare, you should substitute lower-fiber foods such as asparagus or green beans for the chestnuts and corn.
3. Salmon & Vegetables
Grill or broil a salmon fillet and top it with pistachios that have been finely crumbled. Serve alongside roasted asparagus and skinless potatoes. Pistachios, like all nuts, may cause discomfort in some people with UC and should be avoided.
Why Is This a Good Recipe for Ulcerative Colitis? “The salmon and pistachios are both high in protein and omega-3 fatty acids, while the asparagus is cooked to make it more digestible,” Armul explains. Omega-3 fatty acids are believed to have anti-inflammatory properties and may be beneficial for people who suffer from ulcerative colitis. According to a review published in July 2019 in the journal Nutrients, omega-3 fatty acids found in food helped to reduce gut inflammation.
4. Shrimp and Mixed Veggies Angel Hair Pasta
Cook some herb-seasoned pasta and serve it with sautéed shrimp in olive oil, garlic, and herbs. Then combine the shrimp pasta and cooked peas, sautéed mushrooms, or roasted carrots in a large mixing bowl.
Why Is This a Good Recipe for Ulcerative Colitis? If you have difficulty digesting fiber, white pasta may help alleviate ulcerative colitis symptoms. Numerous herbs are tolerated by ulcerative colitis patients and can be used to enhance the flavor of your dishes without adding additional fat, salt, or trigger foods. Experiment with seasonings to determine which ones suit your palate without aggravating symptoms. Additionally, “these skinless vegetables provide an abundance of flavor and nutrients while being gentle on the gut, even during a flare,” Armul notes.
If you want to create your own ulcerative colitis meal plan, follow Armul’s recommendations for the basic structure: lean protein, simple low-carb grains, produce (cooked fruits or vegetables), and healthy fats. “By following this guideline, you can create your own dinner menu while still enjoying a variety of foods,” she explains. “It also maximizes nutrient density while minimizing foods high in fiber, which can be difficult to digest.”