Crohn’s disease and ulcerative colitis, the two primary forms of inflammatory bowel disease (IBD), affect millions of people and can greatly impact daily life. Since Crohn’s and Colitis Awareness Week is December 1 through December 7, it’s a great time to explore practical and natural ways to help manage symptoms and support gut health.
While IBD has no cure, many people find significant relief through nutrition, lifestyle adjustments, and supportive supplements. Understanding what your body needs can make flare ups more manageable and help you feel more in control of your health.
Understanding Crohn’s and Colitis
Both conditions involve chronic inflammation of the digestive tract, though they affect different areas:
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Crohn’s disease can involve any part of the GI tract and often affects deeper layers of the intestinal wall.
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Ulcerative colitis is limited to the colon and rectum and typically affects only the surface lining.
Common symptoms include abdominal pain, diarrhea, bloating, fatigue, and nutrient deficiencies. Identifying triggers and supporting the gut can help reduce flare-ups and maintain more consistent comfort.
Nutrition Tips for Managing IBD
There is no one-size-fits-all diet for Crohn’s or colitis, but certain eating habits tend to benefit most people.
Choose Low Fiber Foods During Flares
High fiber foods can irritate the gut during active flare-ups. Switching temporarily to gentler options can help calm symptoms:
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White rice
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Lean proteins
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Cooked vegetables
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Mashed potatoes
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Eggs
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Smooth nut butters
Once symptoms ease, you can gradually reintroduce well-cooked or soluble fiber.
Identify and Avoid Common Triggers
Many people find relief by eliminating foods that commonly provoke symptoms, such as:
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Spicy or fried foods
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High fat meals
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Alcohol
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Caffeine
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Artificial sweeteners
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High lactose dairy
A food journal can help you track patterns and pinpoint what aggravates your symptoms.
Prioritize Nutrient Dense, Gentle Foods
Because malabsorption is common, focus on foods that replenish nutrients without stressing digestion:
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Fish for omega 3s
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Avocado
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Bone broth
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Oatmeal
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Cooked fruits and vegetables
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Plain yogurt or kefir (if tolerated)
Stay Well Hydrated
Chronic diarrhea increases the risk of dehydration. Water, broths, and natural electrolyte drinks can help restore balance.
Lifestyle Habits for Reducing Inflammation
Supporting your gut means supporting your whole body.
Manage Stress
The gut and brain communicate closely, and stress can worsen IBD symptoms. Helpful practices include:
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Meditation
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Breathwork
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Gentle yoga
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Walking
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Journaling
Even short daily routines can ease digestive tension.
Prioritize Restful Sleep
Aim for 7 to 9 hours of sleep per night to support immune regulation and reduce inflammation.
Choose Low Impact Movement
Exercise benefits digestion and mood, but intense workouts can aggravate symptoms. Consider walking, stretching, Pilates, or swimming.
Supplements That May Help Support IBD
While supplements do not treat IBD, they can help support nutrient levels and digestive comfort. Always talk with your healthcare provider before adding new supplements.
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Omega 3 fatty acids support a healthy inflammatory response.
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Probiotics may help balance the gut microbiome.
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Vitamin D is often low in people with IBD and supports immune and bone health.
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Iron may be necessary for those with anemia from chronic inflammation or blood loss.
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Curcumin from turmeric may help calm inflammation.
Finding What Works for You
Managing Crohn’s or colitis requires an individualized approach, guided by your healthcare provider and your own experiences. By focusing on gentle nutrition, hydration, stress management, and supportive supplements, you can help reduce flare ups and strengthen your digestive system.
Crohn’s and Colitis Awareness Week is a reminder that while IBD is challenging, there are effective tools to help you feel better and live more comfortably. With consistent care and attention, you can support your gut and improve daily quality of life