Eating with IBD: A Friendly Guide to Gut-Happy Foods

Living with Inflammatory Bowel Disease (IBD) can feel like a constant guessing game—especially when it comes to food. One meal might feel fine, and the next? Total chaos. The good news? With the right knowledge (and a little help from tech like the FlareCare app), navigating meals can feel a lot less overwhelming. Let’s break down IBD-friendly foods in a way that’s easy, balanced, and dare we say—delicious.

Grains & Starches That Are Easy on the Gut

The key to choosing which grains and starches to consume are pinpointing ones that are easy to digest and gentle on your gut. Examples of these include:

• White rice 

• Potatoes (without the skin)

• Oats 

Vegetables That Won’t Wreck Your Day

Vegetables that are cooked, peeled, and non-fibrous tend to have an easier time in your digestive system. Some of my favorites that you can choose from include: 

• Carrots (boiled or steamed) 

• Squash (peeled and steamed) 

• Green beans (softened) 

• Zucchinis (peeled and cooked)

Fruits That Soothe, Not Trigger

I don’t know about you, but I am an apple sauce lover and luckily it is a fruit that you can eat to ensure that your gut stays happy. Fruits that are soft, peeled, and low-fiber generally move through your digestive tract with ease. Here are some examples:

• Bananas 

• Canned peaches or pears 

• Melons (Personally, I’ve found that honeydew is a lifesaver when I’m craving something sweet but soothing)

Lean Proteins That Support Healing

On your next grocery trip, see if you can find protein options that are lean and easy-to-digest. Let me list out a few options you can choose from to get started: 

• Skinless chicken or turkey 

• Tofu (I love tofu!) 

• Lean ground beef or pork 

• Fish (steamed, broiled, or baked) 

Gentle Dairy Options (and Non-Dairy Faves)

If you are like me, dairy could very well be one of your trigger foods. However there are dairy options out there that are less harsh on your gut. These are generally dairy products that are lactose-free and low-fat. Here are some examples: 

• Lactose-free milk 

• Yogurt with live cultures 

• Hard cheeses (such as cheddar)

• Non-dairy alternatives like almond milk or oat milk

Healthy Fats You Can Still Enjoy

No need to ban fats and oils entirely from your IBD diet! Healthy fats are good in moderation and help to keep your gut in balance. While you’re cooking or perhaps need to add additional flavors in a salad dressing, here are some great options:

•  Olive oil 

• Avocado oil (small amounts) 

IBD-Friendly Snacks & Sweet Treats

I know that after a long day, a snack or treat definitely uplifts my mood. Examples of snacks and sweet treats that are good in moderation include: 

• Gelatin foods (Jello)

• Plain crackers

• Rice crackers (Add your favorite toppings like fruit to enhance your snack!)

Conclusion

Living with IBD doesn’t mean you have to fear food. By learning your body’s patterns and finding gut-friendly ingredients that work for you, meals can feel nourishing again—not stressful.

Want to take the guesswork out of flare tracking? Try FlareCare—the app built specifically for people living with IBD. You can log meals, symptoms, stress levels, and meds—all in one place. And yes, it’s helped me so much.