If you’re considering a plant-based diet, be it semi-vegetarian, vegetarian, or vegan, here are some tips for eating mindfully and making the transition as smooth and simple as possible.
Go Slow and Give Yourself Time
Whenever you make significant dietary changes, it’s always smart to make them slowly so your body has time to adjust to a new way of eating. With this in mind, be kind to yourself when you change your eating habits and don’t beat yourself up when you make mistakes. Crohn’s is different for everyone, and some people might be more tolerant to certain foods than others.
Try keeping a food journal to record your meals and your symptoms, so you can track which foods your body tolerates better than others.
Remember to Stay Hydrated
As you make the switch to a plant-based diet, remember to keep drinking plenty of fluids to help the fiber in plant-based foods move through your digestive system and avoid symptoms like bloating and constipation. Dehydration can cause issues with your bodily functions, including digestion. The risk of dehydration can be greater for people with IBD.
Drinking fluids such as water, broth, or tomato juice, which has a very high water content, until your urine is clear or light yellow is a good indication that you’re well-hydrated.
However, the Crohn’s & Colitis Foundation advises people with IBD to limit their intake of ice-cold drinks, sugar-sweetened beverages, alcohol, and caffeine. Each can trigger digestive issues: Ice-cold drinks can cause cramps and sugary and caffeinated beverages can increase the risk of diarrhea, while alcohol can have dehydrating effects.
Get Enough Protein
Since meat is such a rich source of protein, you may be concerned about where to get your protein when you limit or remove that food group from your diet. Eggs, fish, milk, yogurt, nut butters, and cottage cheese are all great sources of protein. For plant-based protein, beans, lentils, and chickpeas are good sources, as are soy-based foods like tofu, edamame, and tempeh. Remember to ease into it and go with what your digestive tract can tolerate.
Keep an Eye on Your Iron Levels
Iron deficiency anemia is fairly common for those with Crohn’s, and cutting iron-rich meat out of your diet can further increase that risk. To avoid this, eat foods that contain high amounts of iron, like leafy green vegetables (as long as they’re tolerable), beans, asparagus, and even mushrooms. You can also look to foods fortified with iron, such as breakfast cereals and tofu.
The body has more trouble absorbing this type of iron than the kind found in meats, so to increase absorption Kennedy recommends a source of vitamin C, such as orange juice, at the same meal.
Ease the Impact of High-Fiber Foods
Plant-based diets tend to be high in fiber, which can be difficult for someone with Crohn’s who is trying to avoid foods that can aggravate the bowels. To ease the impact of high-fiber foods, try choosing white bread and pasta over whole grain versions, and peeling and cooking vegetables instead of eating them raw. How much fiber you can tolerate is highly individual, but low-fiber diets aren’t typically recommended unless you have strictures or significant difficulty digesting fiber.
“You can also opt for nutritious and naturally low-fiber foods, such as eggs, dairy, and nut butters, as long as they’re well-tolerated,” Kennedy says.
Think About Vitamin Supplements
If you’re transitioning to a plant-based diet, be aware of these potential deficiencies and talk to your doctor about supplementation. Some supplements may have gastrointestinal side effects such as nausea and diarrhea, however.
Talk to Your Doctor
Remember to consult your doctor or a registered dietitian before making changes to your diet. Choosing the most nutritious foods possible to maximize calories, protein, vitamins, and minerals is particularly important for those with Crohn’s disease, and your healthcare provider can help with that.
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