9 Evidence-Based Diet & Lifestyle Priorities to Consider

If you’re thinking about setting health-related goals for the coming months or year, here are nine evidence-based¹ diet and lifestyle priorities to consider for your Crohn's, ulcerative colitis, or microscopic colitis:

1. Choose more fruits, veggies, & leafy greens

According to a recent study, people with Crohn’s disease who consumed high-fiber foods (including fruits and vegetables) were 40% less likely to flare than those who avoided high-fiber foods². Think about how you can introduce your favorite fruits and vegetables into your diet in a way that is satisfying and makes you feel good. You may need to adjust the texture of these foods to improve tolerability by blending, pureeing, or peeling them. 

2. Consume some cooked and cooled starches and legumes

Leftover potatoes, sweet potatoes, oatmeal, or rice are all great options. If you don’t regularly consume legumes, consider starting with a small portion size. You may need to adjust the texture of these foods by mashing or pureeing them to improve tolerability.

3. Choose mostly homemade meals

If you can, opt for mostly home-cooked meals throughout the week. Try creating a list of go-to meal and snack ideas you and your family enjoy. Hang the list on your refrigerator and add to it throughout the year. When you’re not sure what to cook, you can browse your homemade meal menu for some ideas or download our free IBD recipe book for some fresh ideas.

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4. Choose a variety of proteins throughout the week

There are so many different ways to incorporate protein into your weekly meals. Rather than focusing on restricting certain types of protein, like red meat, try introducing a greater variety of protein into your diet. Some great options include seafood, chicken, turkey, lentils, tofu, tempeh, yogurt, nuts, nut butter, seeds, seed meal, or seed butter.

5. Choose certain fats more than others

Olive oil, flaxseed oil, avocado, nuts, nut butter, seeds, seed meals, and seed butter are all great options.

6. Try out gut-directed hypnotherapy

Gut-directed hypnotherapy is a form of medical hypnosis that has been shown in research studies to prolong periods of remission and decrease the likelihood of flares^3,4. 

7. Consider working with a pelvic floor physical therapist

Pelvic floor physical therapy has been shown to improve symptoms in 68% of IBD patients who experience difficulty with bowel evacuation and 80% of people with fecal incontinence⁵.

8. Exercise a few times per week

Regular exercise can help you overcome some of the symptoms you may be experiencing. Studies have shown that just three 1-hour workouts per week can have significant effects on fatigue and quality of life in people with IBD⁶.

9. Introduce mindfulness-based therapy into your routine

Mindfulness-based therapy has been shown to reduce stress and depression and improve quality of life in people with IBD⁷. Mindfulness-based therapy may also reduce markers of inflammation⁸. 

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Wrap up

Keep in mind that these priorities are only suggestions, and you should personalize them to fit your needs, lifestyle, and preferences. There is always room in your diet for all the foods you enjoy, and there are countless ways to integrate these recommendations into your life in a sustainable and enjoyable way.

An IBD registered dietitian can help you personalize and implement these recommendations in a way that works with your lifestyle and preferences. If you're interested to learn more about working with a dietitian, request a complimentary call to learn if our program is right for you.