“Most often, the foods causing discomfort are those that are more difficult to digest, like those high in fat and fiber,” says Kelly Kennedy, RDN, a registered dietitian and a contributor to Everyday Health, adding that spicy foods using seasonings like cayenne, crushed pepper, and paprika are also problematic for many people.
Modifying your diet can help prevent painful symptoms, but it may be difficult when autumn specialties roll in with the crisp fall air.
“It’s always a good idea to keep a food journal to help figure out which foods may be causing issues,” says Kennedy.
While everyone is different, and the same foods and beverages won’t affect everyone, some are more problematic than others. Here are five fall swaps to make if you have UC, particularly during flares or when certain foods are causing symptoms.
1. Instead of Apple Cider, Try Baked Apples
Autumn is the perfect time to find bountiful supplies of apples in grocery stores and at farmers markets. Although you can eat these sweet fruits whole, minus the indigestible (insoluble) fiber in the skin, a lot of people also enjoy pressing them into cider or buying ready-made cider. Unfortunately, one serving of cider contains the natural sugars of several apples, leading you to consume more sugar than you would by eating the fruit itself but with none of the digestible (soluble) fiber that benefits your gut.
One research review notes that about 10 percent of people with UC believed that sugary foods triggered flares and worsened their symptoms. While research hasn’t proven this, the authors of another paper note that natural fruit juices don’t contain the soluble fiber and polyphenols that are in the flesh of the fruit. These elements are food for the collection of healthy bacteria in your gut (microbiome), which produce the short-chain fatty acids that fight inflammation.
If you’re craving cider’s rich apple taste, try an unsweetened baked apple sprinkled with cinnamon instead, says Kennedy. But make sure to leave the peel behind, she says.
2. Instead of Chicken-Broccoli Casserole, Try Chicken-and-Rice Casserole
Protein and crunchy cruciferous vegetables pair well in chicken-broccoli casserole. But this dish is high in fat from ingredients like cream or mayonnaise, while fiber from the broccoli makes it difficult to digest and creates gas.
Instead, make a casserole from baked chicken and white rice, and add vegetables that are lower in fiber, like yellow squash and green beans. White rice and other refined grains are easier to digest, so they may cause fewer painful symptoms than whole grains.
3. Instead of Chili, Try Chicken Noodle Soup
Chili warms the kitchen with its rich aroma, but the added heat of this spicy stew can cause something of a fire in your gut, too. Also, the vegetables and beans in chili contain insoluble fiber, which can cause more bloating, diarrhea, gas, and pain.
A good alternative is chicken noodle soup, which is full of lean protein and low-fiber carbohydrates.
“Make sure to peel the carrots and celery,” says Kennedy, adding that the broth provides hydration and sodium, which is beneficial if you have active diarrhea. But, she says, “Beware of onions and garlic, which can be more difficult on the stomach.”
4. Instead of Kettle Corn or Popcorn Balls, Try Pretzels
Although popcorn is crispy, satisfying, and easy to make, you’re better off crunching on something else. Popcorn is a whole grain and high in fiber. High-fiber foods are often triggers for people with UC.
Plus, the tough kernels can scrape and irritate the intestines as they’re digested, which is especially bothersome when you’re symptomatic or flaring.
Instead, Kennedy suggests having pretzels made with white flour. Avoid whole-wheat and seasoned varieties, and look for pretzels with salt if you have active diarrhea, which can help replace lost sodium, Kennedy says. Diarrhea can leave you dehydrated. Salt can help replace the sodium leaving the body, especially if you have watery diarrhea or had your colon removed.
5. Instead of Butternut Squash Mac and Cheese, Try Pumpkin Pasta
Fiber can aggravate flares, so it’s best to avoid more than you can tolerate when UC is active. When you’re in remission, you can gradually add more fiber to your diet as tolerated, according to Kennedy.
An alternative is to mix plain white pasta with 1 to 2 tablespoons of pumpkin. Kennedy suggests using fresh pumpkin, which may have less fiber than the canned variety. “Topping it with a sprinkle of Parmesan cheese can make the flavor pop,” she says.
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