We can say, without any doubts, that diet does matter in IBD.
On About IBD Episode 173, I talk with Stacey Collins, a dietitian specializing in nutrition for people living with inflammatory bowel disease (IBD), jpouch, and ostomy. Stacey herself has a jpouch after a long journey with managing ulcerative colitis.
In this companion blog post for the podcast episode, I break down the key insights and advice about diet and IBD from our conversation.
The Myth: Diet Doesn’t Matter
On the episode, Stacey tells her ulcerative colitis diagnosis story and how she received no guidance regarding diet from her healthcare providers. This was in 2012, when there should have been more information available to her. It’s outdated to tell patients that diet doesn’t matter in IBD, and it leaves us feeling helpless and unsure of how to manage nutrition.
The Shift: Nutrition by Addition
Stacey advocates for “nutrition by addition.” This includes acknowledging worries and fears around food, while encouraging patients to approach food with curiosity. Stacey helps patients understand how to nourish their bodies and expand their food options. This focuses on what patients can include in their diets to promote gut health and overall well-being.
Tips for Managing IBD Through Diet
Talk to your healthcare providers before making changes to your eating plan. Ideally, a dietitian that understands IBD can be helpful in making suggestions that make sense for each stage of the disease journey, such as flare-ups versus remission.
- Embracing a Variety of Foods
Stacey emphasizes the importance of introducing a variety of safe foods to populate gut flora. Here are some practical steps:
Start Small: Gradually incorporate fruits and vegetables, slowly adding more servings over time to avoid stomach upset.
Explore New Foods: Try new ingredients and recipes to diversify your eating plan and discover what works best for your body.
Think About Color: Include colorful fruits and vegetables in your meals for a range of nutrients and antioxidants.
- Prioritize Gut Health
IBD thrives on a lack of bacterial diversity in the gut. More varied food sources help grow that diversity. Stacey suggests thinking about food as “fertilizer” for gut bacteria.
Consider Probiotic Foods: Probiotic-rich foods like yogurt, kefir, and fermented vegetables can help add some diversity to the microbiome. Go slowly when adding these foods for the first time.
Add Prebiotics: Prebiotics are easier to come by because they’re in foods like garlic, onions, and bananas. Prebiotics are food for the good bacteria in the microbiome. For those on a low FODMAP eating plan, ask a dietitian about good low FODMAP sources of prebiotics.
Stay Hydrated: Drink plenty of water to support digestion and overall health, especially when dealing with diarrhea or for those who have an ostomy or jpouch.
- Balance Protein Intake
Stacey talked about taking a balanced approach to getting enough protein every day.
Incorporate Fatty Fish: Aim for two servings of fatty fish each week, such as salmon or mackerel, for omega-3 fatty acids.
Plant-Based Sources: When tolerated, consider plant-based sources of omega-3s, like chia seeds and walnuts.
Variety of Proteins: Try for a variety of animal and plant-based proteins to round out the diet.
- Create a Safe Eating Environment
The emotional aspects of eating with IBD are challenging. Stacey highlights the importance of creating a safe space when trying new foods.
Approach with Curiosity: Try to have an open mind around new foods. It can help to focus on the benefits of eating a wider variety of foods.
Seek Support: Work with a dietitian or other healthcare provider to develop a personalized nutrition plan.
Mindful Eating: Think about using mindful eating techniques to help make anxiety and improve digestion.
- Finding Joy in Food
Both Amber and Stacey discuss how they found joy in cooking and eating.
Cook with Loved Ones: Sharing meals and cooking experiences with family and friends can create a sense of community and enjoyment.
Experiment in the Kitchen: Try new recipes and cooking techniques to make meals more interesting and enjoyable.
Celebrate Small Wins: Recognize and celebrate small successes in your journey, such as adding more fruits and vegetables to an eating plan.
The Mediterranean Diet: A Flexible Approach
The Mediterranean diet is often recommended for IBD patients due to its health benefits. It is far from being the only diet plan that patients can consider with the help of their dietitian. It is also not going to be an attractive or suitable way of eating for everyone. Stacey points out some ways to adapt this diet for different backgrounds and personal preferences:
Focus on Key Components: Emphasize fruits, vegetables, legumes, whole grains, lean proteins, and healthy fats.
Cultural Adaptations: Incorporate traditional foods from your cultural background that align with the Mediterranean diet principles.
Personal Preferences: Adjust the diet to include foods you enjoy and can tolerate, which will help make sure it’s a long term plan.
Empowerment Through Nutrition
Talking about diet is hard. What works for one person won’t work for another. Plus, what works today for one person may not work for them tomorrow if their disease changes. What we hope to highlight through the About IBD podcast episode and this post is the importance of a balanced approach to nutrition for IBD patients. Shifting the focus to inclusion can help people with IBD explore and enjoy more foods while nourishing the body. Finding safety and joy around food and around our bodies isn’t easy. It takes time and patience, but it will pay off in the long-term because diet does matter.