Common Trigger Foods

Some foods can trigger Crohn’s symptoms. Although trigger foods vary between individuals, some may be more likely to cause symptoms. According to the Crohn’s and Colititis Foundation, common trigger foods include the following:

• Alcohol

• Red meat

• Apples with skins

• Garlic and onions

• Caffeinated beverages

• Cow milk dairy products

• Whole wheat breads and pastas

• Spicy foods like jalapeno and wasabi

• Stone fruits like peaches, cherries, and plums

• Rye and rye products like pumpernickel breads

• Vegetables like broccoli, cauliflower, and cabbages

• Spices including cayenne pepper, black pepper, chili powder

Foods to Include in a Crohn's-Friendly Meal Plan

While it may seem there are a lot of foods to avoid, many more can be included in your eating. And almost all foods can be part of your diet during remission periods. Below are some of the key foods to focus on including in your eating.

Nutrient-Dense Foods for People with IBD

Including nutrient-dense foods helps you meet your body’s nutritional needs while avoiding a flare. Here are some food categories to consider including in your diet. Examples of specific foods are in the 7-day meal plan below.

Healthy Fats

Fats are critical for health and are an easy way to get more calories. Nuts and nut butters like peanut, almond, or cashew butter add flavor and calories. Seeds and avocados can also be a great addition to meals to increase healthy fats and calories. Contrary to what you may have heard, seeds are fine to consume with IBD.

Cooked Vegetables for Easier Digestion

Cooking vegetables breaks down their fibery walls, making them easier to digest. Baking and steaming preserves their vitamins, whereas boiling can cause water-soluble vitamins (think B vitamins or vitamin C) to leach. Vegetable and fruit peels are packed with fiber that may be difficult to break down. Peeling makes them easier to digest.

Lactose-Free and Dairy Alternatives

Lactose intolerance is more common in individuals with Crohn's disease. Fortunately, many dairy alternatives are available, including those made from soy, almonds, and oats. However, note that the nutrient and protein content of plant-based yogurts differ from traditional dairy yogurts. Look for higher-protein non-dairy yogurts that use soy or pea protein. 

Some people with Chron’s can tolerate fermented dairy like Greek yogurt, skyr, or kefir. Try smaller portions of these options, and gradually increase pending tolerance.

Anti-Inflammatory Foods

Evidence supporting an anti-inflammatory diet for Crohn’s Disease focuses on minimizing red meat, saturated fat, refined grains, and packaged foods—all foods associated with inflammation. Instead, the CD anti-inflammatory diet emphasizes plant-based proteins (legumes, tofu, tempeh), lean meats, fish, vegetables, fruits, vegetable oils, and pre- and probiotics.

Some research suggests that an anti-inflammatory diet may benefit IBD, helping to reduce flare-ups. Research in this area is still emerging; however, foods vital to an anti-inflammatory IBD diet include pre- and probiotics (think vegetables and fermented foods, respectively) and omega-3 fatty acids (fatty fish, walnuts, and chia seeds). 

Plant-Based Options to Reduce Inflammation

Fruits and vegetables are packed with compounds like antioxidants and polyphenols that help reduce inflammation and cell damage. Incorporating a variety of different colored fruits and vegetables ensures you consume an abundance of polyphenols and antioxidants.

Fermented foods like miso, sauerkraut, and kimchi are other plant-based options that contain probiotics to support a healthy microbiome. 

7-Day Meal Plan for Crohn's Disease

This 7-day meal plan is filled with quick and easy meals to help you get the nutrients you need while taking care of your GI tract.

Day 1: Soft, Easy-to-Digest Meals

Breakfast: Oatmeal with Peanut Butter

Oatmeal provides a healthy dose of fiber for a satisfying breakfast. The fiber content varies depending on the type of oatmeal. Instant oatmeal has the least amount of fiber. Quick-cooked whole-rolled oats and steel-cut oats have similar fiber content. Top oats with fruit and some peanut butter for a flavorful, balanced breakfast.

Lunch: Baked Sweet Potato with Nut Butter

A loaded baked sweet potato can be a good option for lunch. Add cooked vegetables and a protein like lactose-free cottage cheese, legumes, or meat. Drizzle nut butter on top as a sauce, or add avocado slices for some healthy fats.

Dinner: Baked Chicken Breast with Cooked Carrots

For dinner, try baked chicken breast with cooked carrots. Cooking vegetables breaks down some nutrients, making them easier to digest and more tolerable for those with Crohn's disease.

Snack: Lactose-Free Yogurt 

If you struggle with lactose, choose lactose-free yogurt for a snack. Experiment with Greek yogurt or skyr, which have less lactose and may be better tolerated. Lactose-free yogurts exist but may be harder to find in stores. 

Plant-based yogurts are also an option, but many are lower in protein or higher in sugar than traditional yogurts. Double-check the sugar and protein on the nutrition label for plant-based yogurts.

Day 2: Anti-Inflammatory Foods

Breakfast: Smoothie with Banana, Lactose-Free Milk, and Spinach

Blend banana, lactose-free or non-dairy milk, and spinach for a satisfying and balanced breakfast smoothie. Blending helps break down food, making it easier to digest. However, unlike juices, smoothies retain their fiber. 

Lunch: Quinoa Salad with Cooked Bell Peppers

Cook bell peppers for easier digestion, then mix with quinoa. Quinoa is a whole grain packed with protein and other essential nutrients like B vitamins, iron, and magnesium. Consider adding other cooked or pickled vegetables and tofu or tuna fish to make the meal more complete. 

Grilled Salmon with Steamed Broccoli

Salmon is a rich source of anti-inflammatory omega-3 fatty acids. A three-ounce portion of salmon contains 1.8 grams of omega-3 fatty acids—more than the recommended intake of 1.1 to 1.6 grams daily. Eating anti-inflammatory foods like salmon may help with managing Crohn’s disease. Pair the salmon with steamed broccoli, which can be easier to digest than its raw counterpart.

Snack: Nut Butters on Rice Cakes

Nut butter on rice cakes is a satisfying, crunchy snack. The rice cakes provide a light, airy base, while the creamy, rich nut butter adds protein and healthy fats.

Day 3: Balanced Diet for Sustained Energy

Breakfast: Scrambled Eggs with Cooked Spinach

Stir spinach into your scrambled eggs for a pop of color. Spinach cooks quickly—add it at the end of your cooking. 

Lunch: Lentil Soup with Carrots and Celery

Lentils are protein and fiber-packed. Limit lentils when experiencing a flare-up. Otherwise, they can be a great plant-based protein option. Soak, drain, and rinse lentils before cooking to help make them easier to digest. Cooking breaks down the carrots and celery, making them easier to digest.

Dinner: Baked Cod with Brown Rice and Steamed Zucchini

Prepare baked cod with brown rice and steamed zucchini for a balanced meal of lean protein, whole grains, and vegetables. Zucchini has a high water content to help stay hydrated.

Snack: Smoothie with Plant-Based Milk and Blueberries

Combine plant-based milk, blueberries, and any other ingredients for an afternoon snack. When choosing a non-dairy milk for smoothies, choose one with protein. Unsweetened soy or pea protein are protein-rich options. 

Day 4: Low-Fiber, Easy-to-Tolerate Foods

Breakfast: Lactose-Free Low-fat Greek Yogurt

Choose a lactose-free or plant-based low-fat Greek yogurt for a protein-packed breakfast. Top with fruit, nuts, or oats for some carbohydrates.

Lunch: Mashed Potatoes with Grilled Chicken

Traditional mashed potatoes may be loaded with cream and butter. Make your own by mashing baked or boiled potatoes, then mixing with seasonings and plant-based or low-fat lactose-free milk. Serve with grilled chicken for protein, and add some non-starchy vegetables to round out your balanced plate.

Dinner: Cooked Pasta with Mild Tomato Sauce

For some people, acidic or spicy tomato sauce may trigger symptoms. If you experience increased symptoms with store-bought tomato sauce, try experimenting with different brands or make your own. Mix canned tomatoes with aromatics or seasonings, then gently simmer until you reach the desired consistency. Toss cooked pasta with the tomato sauce for a quick and easy meal. For a boost of protein or more fiber, try mixing whole-grain or bean-based pasta with regular noodles.

Snack: Boiled Eggs

Hard-boiled eggs are a convenient protein-rich snack. Boil a bunch of eggs at the beginning of the week and keep them on hand for a quick snack.

Day 5: Nourishing Foods

Breakfast: Rice Porridge with Sliced Banana

Try rice for a satisfying and warming breakfast. Rice is lower in fiber than oats or quinoa, so it can be gentler on the gut. Prepare the porridge with lactose-free or plant-based milk, then top with sliced banana.

Lunch: Baked Turkey Breast with Quinoa

Processed meats like deli turkey breast may be associated with inflammation. Instead, try baking turkey breast, then chopping and serving it with quinoa.

Dinner: Stir-Fried Cooked Vegetables with Tofu

Stir fry mixed vegetables with tofu for an easy and balanced dinner. Try a combination of bell peppers, mushrooms, zucchini, and leafy greens.

Snack: Bell Pepper Strips with Hummus

Munch on sliced bell peppers with hummus for a fiber (vegetable) and protein snack that will curb hunger between meals.

Day 6: Soft Foods and Smoothies

Breakfast: Smoothie with Oats, Banana, and Lactose-Free Milk

Oats add thickness and creaminess to smoothies. Blend oats with banana and milk, and throw in some peanut butter for a nuttier, richer smoothie.

Lunch: Sweet Potato Soup with Nut Butter Swirl

Cook then puree sweet potato to make a creamy and rich soup without added dairy. Puree with tofu or beans for a boost of protein. Top with nut butter for some flavor and healthy fats.

Dinner: Grilled Tilapia with Steamed Green Beans

Tilapia is a mild white fish packed with protein. Grill tilapia with seasoning of choice, then serve with steamed green beans for some vegetables.

Snack: Applesauce with Cinnamon

Top unsweetened applesauce with cinnamon for an evening snack. 

Day 7: Comfort Foods for Flare-Ups

During a flare-up, your nutrition will differ from normal eating because you want to limit or avoid fiber. You’ll want to eat foods that are easy to digest, like lean proteins, eggs, low-fiber fruits like bananas, and refined grains like white bread and white rice.

These dietary changes are temporary, and when the flare-up subsides, you should gradually reintroduce fiber and return to your normal diet. 

Breakfast: Scrambled Eggs

Prioritize protein-rich foods during a flare-up. Protein needs can be higher during a flare-up due to the increased inflammation. Other breakfast options like yogurt, cottage cheese, or oatmeal contain ingredients that can exacerbate flare-ups. Eggs are a good option because of their neutral flavor and lack of ingredients that worsen symptoms.

Lunch: Chicken and Rice Soup

Prepare a comforting chicken soup. Add rice for some fiber and carbohydrates, and include any of your favorite vegetables for a boost of vitamins and minerals.

Dinner: Baked Chicken with Mashed Cauliflower

Instead of mashed potatoes, try mashed cauliflower. Skip the milk and butter if you’re sensitive to lactose and use a plant-based milk instead. Add fresh herbs for flavor and polyphenols.

Snack: Nut Butter on Toast 

For a filling and satisfying snack, try nut butter on toast. Nut butter provides protein and healthy fats, while whole grain toast contributes fiber and protein.

Tips for Following the 7-Day Meal Plan

While each day of the meal plan has a theme, feel free to mix and match them to fit your needs and desires. You can also keep extra snacks on hand to eat if you get hungry between meals.

Working with a Registered Dietitian

This meal plan is based on generalized recommendations. If you want a fully customized meal plan based on your personal needs and foods that cause flares, a Registered Dietitian can help. When you work with a registered dietitian, you have a partner who will help you customize your eating and provide additional information on managing your diet during and between flares. They’ll also help you minimize the possibility of having a flare-up.

Staying Hydrated and Managing Stress

Staying hydrated will help keep your body happy and feeling good. The general recommendation of 64 oz of water daily is a good starting point. Watching the color of your urine will help you monitor how well hydrated you are. It should be pale lemonade to clear color in the toilet bowl if you’re not taking B vitamins (which make it bright yellow) or other medications that change urine color. 

Stress exacerbates IBD symptoms. Incorporate stress-management techniques like journaling, gentle movement, and mindfulness to help relieve IBD symptoms.

Frequently Asked Questions

Can a Plant-Based Diet Help with Crohn's Disease?

Some research shows that a plant-based diet helps reduce the frequency of flare-ups and is associated, in some cases, with the disease going into remission. If you’re interested in transitioning to a plant-based diet, working with a registered dietitian is recommended. A Season Health dietitian can address any special considerations and help create an individually tailored plan for you.

What Foods Should Be Avoided During a Flare-Up?

During a flare-up, foods that are high in fiber should be avoided. The goal is to eliminate the swelling and inflammation in the digestive tract during a flare-up. Fiber can be challenging to digest, aggravating IBD symptoms. Foods to be avoided include items high in fiber, like whole grains, legumes, and vegetables (particularly uncooked fibrous ones), and high-fat animal proteins.

Once the flare-up subsides, you can slowly increase your fiber intake and return to your normal eating habits. Remember, flare-ups are temporary, and your diet will return to normal once they subside.

Are Nut Butters Safe for People with Crohn's?

Yes, Nut butters are safe for people with Chron’s and are excellent sources of protein and healthy fats.

Should People with Crohn's Avoid Dairy Completely?

There isn’t a one-size-fits-all answer for everyone with Crohn’s about avoiding dairy. Some people with Crohn’s can tolerate dairy, while others cannot. For others, they can tolerate lactose-free dairy products or items with a low lactose content, such as Greek yogurt. 

Final Thoughts on Managing Crohn's Disease with Diet

Managing your eating is a critical part of managing your Crohn's disease. There’s a wide variety of nutritious foods available to you that can help keep you nourished and flare-free. If you have a flare-up, reduce your fiber content until it passes, and then slowly return to your normal eating. 

Maintaining a Balanced Diet for Long-Term Health

A restrictive diet is not recommended with Crohn’s disease. Rather, a balanced diet is necessary for long-term health. Avoiding certain foods is unnecessary unless they worsen symptoms.

Including a variety of fruits and vegetables, low-fat proteins, and quality fats will help give your body all of the nutrients it needs to stay healthy and minimize the chance of developing diseases.

Combining Nutrient-Dense Foods and Professional Support for Best Results

While managing your Crohn's disease and eating can feel lonely at times, registered dietitians at Season Health are here to help! When you work with a Season registered dietitian, you get a partner to help you incorporate nutrient-dense foods into your eating while providing the additional support you need.