The holidays and other celebrations are a time to slow down and enjoy time with family and friends. Many times, they also include lots of delicious food and drinks.
For people with inflammatory bowel diseases like ulcerative colitis (UC), special events can mean digestive problems. Certain foods, combined with festive stress, can trigger symptoms. But there are ways to manage it all and control UC flares.
How do I prepare for the celebration and avoid breaking out?
One of the most effective ways to stop flares is to identify your unique food triggers.
A registered dietitian can help with this by creating a meal plan based on your needs. For example, many people with UC have difficulty absorbing calcium and vitamin D. A nutritionist will make sure you’re still getting these important nutrients while avoiding foods that make you feel worse.
They’ll guide you through steps you can take to keep your gut healthy. “So in the long run, your digestive tract will become stronger and more resilient,” says integrative nutritionist Robin Foroutan.
Additionally, you may want to keep a journal to record what you eat and drink and how they make you feel. You may find that certain foods or drinks cause inflammation, so you should stay away from them in the future.
What holiday foods may cause UC symptoms?
While identifying trigger foods is key, certain holiday and event staples are more likely to exacerbate UC attacks. When filling your plate or toasting bread, note:
- Fatty foods
- Fried food
- Spicy food
- Add foods high in sugar
- Alcohol
- dairy
- gluten
- nut
- Popcorn
- Carbonated drinks
What is the connection between overeating and UC flares?
You’ve been waiting a year for your favorite aunt’s sweet potato pie. And that filling looks like enough for two servings. You may be tempted to overindulge, especially when celebrating. But when you have ulcerative colitis, eating too much too fast can cause problems in your intestines.
Before you overeat, think of your stomach as a blender. “If the blender is overcrowded, the food won’t mix well and becomes clogged,” Forutan says. “If your stomach is overfull and you eat more than it can comfortably hold, you won’t be able to digest it, which can trigger symptoms.”
Here are some tips to help you avoid overeating:
- Eat small, frequent meals. It may be easier on your stomach to eat five to six small meals a day rather than a few large ones.
- eat slowly. “Slow down when you eat, chew well, and choose foods you think will digest well,” Forutan says. Before eating more food, wait 20 minutes to see if you’re still hungry. It takes at least this long for your brain to understand whether you’re full.
- Stick to a normal eating plan. You may want to save your appetite for a special meal. But skipping meals can cause your blood sugar to drop, leaving you hungry and more likely to eat too much. If you eat later than usual, bring snacks.
- rest. Lack of sleep can trigger cravings for foods high in sugar and fat. Try to sleep 7 or 8 hours a night to calm these urges.
What foods should people eat with UC?
Generally speaking, when you have ulcerative colitis, certain foods are more easily broken down by your body and provide important nutrients. They include:
- Skinless, low-fiber fruit. Fruits with edible skins, such as pears, peaches, and plums, may be difficult to digest. Instead, try low-fiber fruits like bananas, cantaloupe, and cantaloupe.
- Lean protein. Stick to fish, lean pork, and white-meat poultry like turkey and chicken.
- Refined grains. These are processed grains that contain little or no dietary fiber. Sourdough, potato or gluten-free bread, white pasta and white rice are all made from refined grains.
- vegetable. Look for vegetables that are fully cooked, seedless, and skinless, such as asparagus tips, cucumbers, potatoes, and squash. Avoid cruciferous vegetables, including broccoli, cauliflower, cabbage, kale and kale.
If you are a guest in a restaurant or someone’s home, talk to the host. They may be able to make simple adjustments to the menu to suit your dietary needs. Another idea is to bring your own food. This way, you know it’s safe and you’re guaranteed something to eat.
