First things first: Where have I been?

These past few months, yours truly experienced a bad ulcerative colitis / irritable bowel disease flare up, which left me unable to think clearly and get what I wanted to get done, done. Fortunately, every challenge is a learning experience, and now that I’m doing better I’m eager to share some learnings for anyone else who may be struggling with an auto-immune flare up: namely, what not to eat. It’s not worth it! 

For me, some of the foods are perfectly okay to consume while not in a flare, but should not be consumed during one. So if you are experiencing discomfort and inflammation due to a flare, put the wine away (for now) and also be prepared to make some changes (for good).

What is an IBD flare-up and how long does it last?

The length of a flare-up is different for everyone, but there are things you can do to shorten the time and lessen the discomfort.

An auto-immune flare up is when someone with an existing autoimmune issue’s body goes crazy and begins destroying itself. There’s a wide range of auto-immune diseases — including inflammatory bowel disease IBD (ulcerative colitis & crohns), lupus, multiple sclerosis (MS), and arthritis — each of which may come with periods of time where our bodies are triggered to attack our own cells, leading to dreaded inflammation. In my case of ulcerative colitis, my immune system attacks the cells in my stomach as though they are harmful to my body, leaving me unable to eat and digest most foods.

Avoid these 6 things when experiencing an IBD flare up

1. High Fiber and whole grain foods

AVOID brown rice, quinoa, buckwheat, oats, wild rice, barely, millet, spelt.

AVOID legumes, peas, beans, lentils, corn, chickpeas, soybeans.

AVOID high fiber fruits with seeds & all dried fruits (raspberries, apples, oranges, strawberries, mangoes)

AVOID leafy greens (salads, kale, spinach)

High fiber foods may be really good for a person without a compromised colon, but for those with IBD, high fiber foods will wreak havoc on your colon. These grains still have the fibrous endosperm, germ, and bran that can irritate UC and may trigger a flare-up. High fiber foods can lead to pain, bloating, gas, indigestion, and internal bleeding. 

REPLACE high fiber green leafy vegetables, with green juice, with limited sugar, to get proper vitamins and nutrients during flare up.

2. Gluten

AVOID gluten- like wheat, rye, barely, bread, beer, pasta, cookies, cakes, flour, crackers, pretzels.

I am not celiac nor ever been diagnosed as gluten intolerant, but is gluten still bad for me? The answer that I’ve found time and time again, is it is hella bad. Gluten creates inflammation (small fires) all over my body.

It is absolutely not ok during flare-ups to choose white breads and pastas made from enriched white flour, as may be stated in some other articles. Daily gluten consumption leads to chronic inflammation, gut permeability issues, and disease. Even if you do not have a gluten intolerance you may want to avoid gluten at all cost, ESPECIALLY when experiencing a flare. 

PRO TIP: “gluten free” does not mean it is good for you. Gluten-free foods are often substituted with additional sugar and other fillers. So even if it’s gluten free it can still bother your belly. Which leads me to the the next “avoid” category:

3. Sugar

AVOID processed sugar, candy, fruit juice, soda, liquid sugar in all forms including fruit juice (pulp or no pulp)

Pretty simple one here. Sugar is not good for anyone, unless you are a diabetic and you already know sugar intake may be necessary. 

4. Dairy

AVOID foods containing lactose

Dairy is yet another thing that is hard for many to digest. This may be a more personal food choice to avoid, but dairy definitely does not benefit you when experiencing a flare. There are many dairy free options for milk and yogurts that can be substituted without noticing a difference. In addition, hard cheeses are very low in lactose and can potentially be handled in small amounts. 

5. Sulfates & sulfides

REDUCE sulfate and sulfide-rich foods like red meat, dairy, milk, beer and wine, apple and grape juice, cruciferous vegetables, eggs, cheese, dried fruit, and some well water.

Sulfates and sulfides, like all food sources, determine the number of good bacteria versus bad bacteria in our stomach. These two feed bacteria that produce gas, which for UC people is already a challenge. Consumption of sulfates and sulfides will leave you feeling bloated, likely with an unsettled stomach feel. I understand that sometimes wine with dinner is too good to give up, but it may be worth it to pass on the glass while experiencing stomach upset. 

6. Caffeine

AVOID coffee and other high caffeine drinks, at least until you’re feeling all the way better.

Last but definitely not least is to avoid caffeine. As someone who looks forward to my first sip of coffee literally every morning, I must use all my will power to avoid caffeine while in a flare. The reason is simple:, caffeine is an irritant to the gut lining and makes you go to the restroom. This should be avoided by a person already experiencing frequent bathroom trips. 

Dangerous recommendations for UC/IBD flare ups

Conflicting information about what to do during a flare up is undoubtedly frustrating. I’ve experienced trying tips from mainstream health blogs, which I quickly found through research and personal experimentation were straight up wrong. For example, the following is a list from a popular health site, with recommendations of foods to consume when you’re experiencing an IBD flare up. 

• white bread without seeds

• white pasta, noodles, and macaroni

• crackers and cereals made with refined white flour

• canned, cooked fruits

• cooked vegetables without skins or seeds

• peanut butter and other nut butters

• Most fruit juices are fine to drink, but only with the pulp removed

So while this “healthy foods” list as a whole may work for some people, it definitely, definitely, doesn’t work for me. Here’s why my body rejects so many of the above suggestions, and why you might want to avoid them too.

What can I eat with IBD flare up?

CONSUME: SCD Ginger Carrot Soup (IBD flare recipe) , kefir, yogurt, chicken, fish, fully cooked veggies without seeds and skin, white rice, soups, kombucha, kimchi, sauerkraut, sweet potatoes, green/yellow bananas, miso, pickles, green juice (no sugar added), caffeine-free tea (I recommend peppermint, licorice route, and ginger-turmeric). 

After giving you a list of what seems like every food imaginable that you cannot eat, here’s the good stuff: foods that not only don’t bother me, but actually help me feel better during a flare. 

The Infant Diet: While experiencing a flare, I think it helps to think about diet like you're a brand new baby, re-establishing your microbiome (feeding the good bacteria, and starving the bad). Eat foods that repopulate & repair your gut.

And of course: don’t forget to drink your bone broth.

It's all about inflammation

In every case of auto-immune flare-ups, inflammation in the body is the common denominator. I like to think of inflammation as a mini fire in the body. Now imagine that fire’s all over the body at all times. That’s chronic inflammation. 

Controlling inflammation is tricky and, as a result, has become a billion dollar industry. With so much out there, I know it can feel overwhelming (and expensive) to decide what route to take to recovery. However there are some simple changes in our diets we can try first, that don’t require you to be wealthy, but instead, be Whealthy, and invest in conscious eating.

Additional tips

Avoid major stress and be sure to be aware of your poo to determine your gut health. Being mindful of the quality of your bowel movements can help you determine just how bad and how long a UC/IBD flare may last.

If you are experiencing serious flare symptoms such as continuous bleeding you should always inform your doctor. Check out additional Whealthy tips, such as bone broth combined with fasting to boost your recovery. As well as what vitamin & supplements you can take to help fuel your recovery.