We read a lot about foods that we should not be eating, but what should we be eating? Below is a list of "safe" foods to eat when you have Ulcerative Colitis or Crohn's disease. Be aware that if you are in a "flare" not all of the foods below will be tolerable for you. So start slow and add or remove foods based on your body's reaction to them.
1. Most Fruits and Vegtables
When eating fruits and vegetable be sure to only choose those that are fresh or frozen. Canned fruits and vegetables can have additives and sugars.
Melons, berries, apples, pears, bananas, peaches, pineapples, cherries, are all good choices for fruits that give your body vitamins and antioxidants it needs. Zucchini, squash, cucumber, broccoli, cauliflower, peas, carrots, celery, spinach, kale, lettuce, cabbage, green beans, and lima beans are all good, nutrious vegetable choices. If you are not feeling well then you may want to avoid fruits and vegtables that can tend to cause gas and bloating such as beans, cauliflower, and cabbage.
Not all fruits and vegetables can be tolerated by someone that has UC or Crohn's because there are certain fruits and veggies that have a high carbohydrate content or are mucilaginous (a type of food that has a gel like substance called mucilage in them). Examples of foods that contain mucilage and should be avoided are okra, Aloe Vera, cassava, and licorice root. There are others as well so if you are unsure just do a quick google search to verify. Other fruits and vegetables that are high in carbs should be avoided as well. If it is high in starch it will most likely not be a good choice to eat. Here is a list of high carb fruits and veggies you should avoid: potatoes, sweet potatoes (yams), plantains, corn, chickpeas(garbanzo beans), soybeans, bean sprouts, and water chestnuts.
2. Beef, Chicken, Fish
Eating protein will keep you feeling full and give you energy. In general beef, chicken, and fish are all healthy options as long as you don't add any breading(grains), sugar, or any artificial ingredients to them. To season them use herbs, spices, vinegars, and olive or canola oil. For breading use spices or herbs mixed with almond flour, coconut flour and eggs.
3. Nuts
Nuts are another great source of protein and other vitamins. Start with a few nuts each day to determine if you can tolerate them. Peanuts are a little bit different as they are root nuts. I suggest waiting until about 3 months in or at least 6 weeks without diarrhea before adding peanuts or peanut better to your diet. When buying nuts in the store be sure to only buy them unroasted and without other additives. Nuts with added sea salt are fine but there should be no other ingredients in the ingredient list on the container - just the nut name and sea salt. Healthy nut choices include almonds (a daily staple in my diet), cashews, pecans, walnuts, pistachios, hazel nuts, and macadamia nuts.
4. Homemade Yogurt
It is import that you do not eat yogurt from the store as it contains too much lactose for the gut of someone with UC or Crohn's to tolerate. Making homemade yogurt is a great way to add healthy gut bacteria to your diet. When making yogurt at home, I recommend you get a yogurt maker, use either whole or 2% milk and purchase yogurt starter from the store or from Amazon. The most important item to note when making yogurt at home, is that it has to ferment for 24 hours and no less! This fermentation period of 24 hours ensures that most, if not all lactose, has been removed from the yogurt. Take that 24 hour fermentation requirement into consideration when you buy a yogurt maker as not all of them go up to this high of a setting. Refer to my recipe's section for detailed instructions on how to make this yogurt.
5. Some Cheeses
Not all cheeses are created equal on the SCD! As a general rule of thumb, the older it is the better it is. The following chesses are well tolerated, in moderation, after diarrhea has ceased: cheddar, parmesan, gouda, Havarti, Colby, Munster, swiss, Colby jack, and brie. There are specific cheese that you should avoid (regardless of their age). Do not eat the following cheeses: feta, mozzarella, ricotta, goat, cottage cheese (although dry curd cottage cheese is permitted), and blue cheese.
6. Eggs
Eggs are a great breakfast choice and are filled with protein to keep you going throughout your morning. I would suggest sticking with scrambled eggs and see how you tolerate those before moving to fried, or hard boiled eggs. Eggs has really gotten a bad rap for being high in cholesterol. I have been eating at least 2 eggs of day and following the SCD diet for serval years and have never had high cholesterol. If you are eating a healthy diet the cholesterol in eggs should not have a significant impact in your overall cholesterol.
While all of the above items can we tolerated after you have stabilized, it is important to note, that you should start slow with the SCD diet and then gradually add items in over time. For specific instructions on how to get started search for my post called Beginners Guide to the Specific Carbohydrate Diet.
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