This gut-friendly whole grain contains two very important prebiotics: B-Glucan and polyphenols. These prebiotics are beneficial for those suffering from Crohn’s disease. The majority of chronic health conditions, including inflammatory bowel disease, heart disease, cancer, obesity, and diabetes are associated with an imbalance of healthy and potentially pathogenic gut microbes.
Oats also contain anti-inflammatory antioxidants – 1 cup of cooked oats contains 4 grams of gut-friendly fibers, as well as a number of minerals and vitamins such a magnesium and thiamine.
These are full of antioxidants known as phytonutrients, which include the flavonoids anthocyanin and quercetin. A study published in the journal Nutrients found that flavonoids might have anti-inflammatory effects in the intestine, making them excellent snacks for those suffering from Crohn’s.
Blueberries are low in calories, but nutrient and fiber-rich. Just half a cup of blueberries has a mere 42 calories, 2 grams of fiber, and is an excellent source of vitamin C and K.
Healthy fats known as omega-3s are found in abundance in oily fish such as salmon, tuna, sardines, and mackerel. These omega-3s aren’t only great for your heart and digestive system, but they also have an anti-inflammatory effect that can be extremely beneficial to those suffering from Crohn’s.
Furthermore, the canned versions have a decent amount of vitamin D and calcium, which is important since many people with Crohn’s are deficient in these.
4. Bone Broth
This superfood has been getting quite a lot of attention recently – and for good reason! A stock made out of bones has quite a few health benefits. Not only is bone broth full of nutrients such as calcium, magnesium, and phosphorus, but it’s also great at addressing digestive issues since it’s easy for the body to break down and does not put unnecessary strain on the intestines.
When you are ill, your body needs anti-inflammatory, soothing, and nutrient-rich food that helps heal your body, while providing the nutrition it needs to function properly. This is where a delicious bone broth comes into play!
Digesting nuts and seeds is difficult for people with Crohn’s, which is why nutritionists often recommend nut butters. They’re a fantastic source of protein and are full of nutrients. For example, walnut butter contains a potent amount of omega-3 fatty acids, while almond butter is packed full of vitamin E as well as significant amounts of calcium, iron, magnesium, potassium, and phosphorus. Just be sure to choose the smooth version!
Eggs are one of the best superfoods available to everyone – especially those who are battling Crohn’s flare-ups. They’re an excellent source of iron, folate, zinc, vitamin D, choline, selenium, and lutein.
Those with Crohn’s often have low iron stores and an increased need for iron due to blood loss, and that makes eggs a fantastic choice. If you’re having a flare-up, eat eggs on toast to avoid upsetting your stomach any further.
The insoluble fiber found in vegetables is not usually well-tolerated by people suffering from Crohn’s, but there’s no need to give up vegetables entirely. A great alternative to eating vegetables is to make a fresh juice drink out of them. Juicing eradicates the insoluble fiber while retaining the antioxidants, minerals, and vitamins. Just be sure to use a juicer and not a blender.
While the fiber-rich skin of apples can be harsh on the digestive system, the inside of apples is extremely beneficial to those with Crohn’s. Apples contain a wide range of minerals, vitamins, and antioxidants.
When the skin is removed, the remaining fiber, more specifically the pectin, aids digestion by firming up loose bowel movements, which is especially important during flare-ups. When you’re feeling well, you should eat them raw. However, if you’re feeling a flare-up coming on, choose unsweetened applesauce or a baked apple without the skin.