The ideal weeknight dinner is healthy, easy, and fast, but this kind of meal planning can be tough, especially if you’re trying to map out dinner ideas when you have ulcerative colitis (UC). When UC symptoms flare, you may have to avoid many otherwise nutritious foods, but that doesn’t mean you should sacrifice nutrients, convenience, or flavor.
“What we eat doesn’t cause gut inflammation in ulcerative colitis, but certain foods can worsen the symptoms of a flare,” says Torey Armul, RDN, a nutrition consultant in Lewis Center, Ohio. To learn your triggers, Armul suggests working with a registered dietitian, who will analyze how your diet affects your symptoms and potentially identify foods you can’t tolerate.
“People with ulcerative colitis have different food intolerances, so an elimination diet can help determine problematic foods,” she says. “The most common culprits are lactose, high-fat, and raw, fibrous foods,” she says, although these same foods may be more easily tolerated when you’re feeling well.
It’s also important to focus on eating nutrient-dense meals when you have UC, with ample vitamins and minerals, because the gut inflammation during a flare-up can reduce the digestion and absorption of these nutrients.
If you want to create your own UC weekly meal plan, build it based on the basic structure that Armul recommends: lean protein, simple low-carb grains, produce (cooked fruits or vegetables), and healthy fats. “This guideline allows you to create your own dinner menu and still enjoy a wide variety of foods,” she says. “It also maximizes nutrient density but minimizes high-fiber foods that can be harder to digest.” If you’re not sure where to start, consider these four simple, nutritious, UC-friendly ideas to get you through the week.
1. Turkey Tacos
This UC dinner comes together quickly: Brown lean ground turkey with some of your favorite roasted vegetables served in a soft whole-wheat tortilla or a crunchy corn taco shell. Top with 1 percent plain Greek yogurt instead of sour cream.
If you’re experiencing a flare, switch to a white tortilla, which has less fiber and will be easier to digest, and stick to cooked, low-fiber vegetables like carrots, green beans, and peeled squash. Although bothersome foods vary widely among people with UC, fiber-rich foods in particular can be troublesome during a flare for many with the condition. If you’re not having a flare, consider adding more diverse veggies to your diet that contain more fiber to see if you can tolerate them.
2. Asian Bowl
Toss together grilled chicken, cooked white rice, baby corn, water chestnuts, and steamed vegetables with some low-sodium soy sauce. It’s another UC dinner idea (or try it for lunch) that comes together in minutes and piles nicely into a comforting, nutritious bowl.
Why It’s a Good Ulcerative Colitis Meal The vegetables and protein offer nutrients your body needs, and opting for white rice instead of brown or wild rice is easier on digestion, Armul says. But if you’re feeling well and have increased the fiber in your diet, try it with brown rice, which is more nutritious than white rice. If your symptoms are flaring, swap out the chestnuts and corn with lower-fiber foods, like asparagus and green beans.
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