Holidays and other celebrations are an opportunity to slow down and have fun with family and friends. Often they also include lots of delicious foods and drinks.
For people living with inflammatory bowel disease like ulcerative colitis or UC, special events can lead to digestive upset. Certain foods, combined with holiday stress, are a recipe for triggering symptoms. But there are ways to manage all of this and keep UC flare-ups under control.
How can I prepare for a celebration and avoid a flare-up?
One of the most effective ways to avoid a flare-up is to figure out your unique food triggers.
A registered dietitian can help you by creating an eating plan tailored to your needs. For example, many people with UC have trouble absorbing calcium and vitamin D. This can weaken bones. A dietitian makes sure you still get these essential nutrients while avoiding foods that make you feel worse.
They will guide you to things you can do to have a healthier gut. “So, in the long term, your digestive tract will become stronger and more resistant,” explains Robin Foroutan, integrative dietitian.
Additionally, you may want to keep a journal to record what you eat and drink and how you feel. You may find that specific foods or drinks cause a flare-up and you will avoid consuming them in the future.
What Holiday Foods Can Cause UC Symptoms?
While it’s essential to figure out your trigger foods, certain party and event staples are more likely to make a UC flare-up worse. When filling your plate or making a toast, pay attention to:
- Rich and fatty foods
- Fried food
- Spicy foods
- Foods high in added sugar
- Alcohol
- Milkman
- Gluten
- Nuts
- Pop corn
- Soft drinks
What is the link between overeating and a UC flare-up?
You’ve waited all year for your favorite aunt’s sweet potato pie. And this stuffing looks good enough for two servings. You might be tempted to overdo it, especially when you’re partying. But when you have ulcerative colitis, eating too much too quickly can cause intestinal problems.
Before you binge, think of your stomach as a blender. “If you overfill the blender, the food doesn’t mix well and gets stuck,” says Foroutan. « If you fill your stomach and eat more than it can comfortably hold, you can’t digest as well and this can trigger symptoms. »
Here are some tips to help you avoid overeating:
- Eat small meals. Five or six small meals a day instead of a few large meals may be easier on your stomach.
- Eat slowly. “Focus on slowing down during meals, chewing thoroughly, and choosing foods that you think are good for digestion,” says Foroutan. Before eating more, wait 20 minutes to see if you are still hungry. It takes at least that long for your brain to understand if you’re full.
- Stick to your usual eating schedule. You may want to save your appetite for a special meal. But skipping meals can cause blood sugar to drop, leaving you hungry and more likely to overeat. Bring a snack if you eat a meal later than usual.
- To rest. Loss of sleep can trigger cravings for foods high in sugar and fat. Try to get 7 to 8 hours of sleep each night to calm these cravings.
What foods should I eat with UC?
In general, when you have ulcerative colitis, certain foods are easier to break down and provide important nutrients to your body. They understand:
- Fruits without skin and low in fiber. Fruits with edible skins like pears, peaches and prunes can be difficult to digest. Instead, try low-fiber fruits like bananas, cantaloupe, and honeydew melon.
- Lean protein. Stick to fish, lean pork, and white-meat poultry like turkey and chicken.
- Refined grains. These are processed grains with little or no dietary fiber. Sourdough, potato or gluten-free bread, white pasta and white rice are all made from refined grains.
- Vegetables. Look for fully cooked, seedless, skinless vegetables, such as asparagus tips, cucumbers, potatoes and squash. Avoid cruciferous vegetables, including broccoli, cauliflower, cabbage, collard greens and kale.
If you are invited to a restaurant or someone’s home, tell your host. They may be able to make simple changes to the menu to accommodate your dietary needs. Another idea is to bring your own food. That way you’ll know it’s safe and you’ll be guaranteed something to eat.
