9 Healthy Foods for Ulcerative Colitis

“Omega-3 fatty acids are an excellent way to help reduce the troubling inflammation that occurs in ulcerative colitis, says Amy Bragagnini, RD, a national spokesperson for the Academy of Nutrition and Dietetics. “Salmon is an excellent source and rich in these important fatty acids. Not only is salmon filled with anti-inflammatory properties, but it also is rich in protein, which the body needs to help itself heal.”

Albacore tuna, walnuts, flaxseed oil, and ground flaxseed are other good sources of omega-3s.

Yogurt and other fermented foods, such as kefir, miso, and sauerkraut, contain probiotics. “Probiotics consist of healthy bacteria, which your gut needs to thrive,” Bragagnini explains. “They live in your digestive tract and help to digest food, strengthen the immune system, and assist in eliminating harmful bacteria, which can be beneficial in managing ulcerative colitis.”

Yogurt is also an excellent source of calcium, she adds, which is extremely important in healthy bone formation. (People who have ulcerative colitis have a greater risk of osteoporosis than those without the condition.) But keep in mind that not all yogurt is created equal. Look for labels that list live, active cultures. And watch the sugar content: Plain, unsweetened yogurt is your best bet. You can add a little fruit or honey for some sweetness.

All varieties of squash — butternut, spaghetti, acorn, zucchini — are healthy choices, because they are high in fiber, as well as the antioxidants beta-carotene and vitamin C. Fiber helps maintain healthy gut flora, and antioxidants help repair damage done by inflammation.

Squash is well tolerated by many people with ulcerative colitis, and it’s very versatile: You can roast winter squash and then mash the flesh for a side dish or puree it for soup. Shred cooked spaghetti squash with a fork and use the strands as a substitute for noodles, or use a vegetable spiralizer to make them.

“Adding squash to your diet can be a great way to ensure you are getting necessary vitamins and minerals that your body needs,” Bragagnini explains. “Many people with ulcerative colitis may avoid squash, because they have heard they have to eliminate fiber, but this is not generally the case.” You may need to experiment with different vegetables to see which you can tolerate best, she adds. “Because squash is so healthy, try peeling and cooking it, which can help it to soften and increase digestibility.”

You may want to avoid raw squash during a flare-up, though, she says.

If you’re having trouble getting enough nutrients in your diet, add eggs. “Eggs are a versatile food and an excellent source of protein. I recommend them because they are also easy to digest, which is helpful for people with ulcerative colitis,” Bragagnini says.

Look for eggs that are fortified with omega-3 fatty acids for even more nutritional benefits. Eggs are also rich in B vitamins, which convert food into energy, and the antioxidant selenium. Try them scrambled, make an omelet with veggies, or hard-boil them for a quick, protein-packed snack on the go.

Some people with ulcerative colitis find it hard to eat enough calories. If you’re losing weight, nutrient- and calorie-dense avocados (filled with heart-healthy monounsaturated fats) can help you fuel your body in a healthy way. Mash and spread avocado on a sandwich as a substitute for mayo, or chop it and add it to an omelet or salad.

Olive oil is an excellent source of monounsaturated fats, which can help reduce inflammation naturally, Bragagnini says. Other sources of monounsaturated fats include avocados, nuts, and seeds. “However, if you’re experiencing a flare, you may want to limit your intake of nuts and seeds, as they may worsen digestive symptoms,” she notes.

Apples are rich in vitamins and minerals, but their high fiber content can make them difficult to digest, especially during a flare-up. Applesauce may be a good alternative for an ulcerative colitis diet, according to the Crohn’s & Colitis Foundation. Buy unsweetened applesauce, or make your own by peeling and cooking apples (remember to remove the seeds). Flavor it with your own mix of spices, but be sure to skip the sugar.

Instant oatmeal makes a quick and hearty meal or snack. According to UC San Diego Health, this version of the grain is generally easy for people with ulcerative colitis to digest. It contains less fiber than steel-cut oats, because it’s slightly more processed, which makes it a good choice when symptoms are flaring up. Stick to plain or low-sugar varieties; sweeten it with fruit puree or add a dash of cinnamon.

The Crohn’s & Colitis Foundation notes that you may need to ramp up your intake of healthy protein during or after periods of inflammation. Because saturated fat can spell trouble for your digestive tract, go with healthier protein sources, such as lean cuts of meat. Skinless poultry, pork loin, beef top loin, sirloin, and roasts are all good low-fat choices, as is ground beef or turkey that is labeled extra lean.