Eating for IBD: Soothing Foods That Support Gut Healing

What are the Causes of IBD?

According to the National Library of Medicine study, the incidence and prevalence of IBD in India are lower compared to the global population, but it is increasing at a faster rate than the global population. And still, its causes are widely unknown. As per Pande, the most common IBD causes include: 

• The immune system attacks the gut by mistake.
• Family history/genetics.
• Urban lifestyle, pollution, processed food.
• Stress and poor gut bacteria.
• Certain foods can trigger symptoms (but don’t cause them).

 ALSO READ: What Is The Difference Between Irritable Bowel Syndrome (IBS) and Inflammatory Bowel Disease (IBD), Doctor Explains

What Foods to Eat During an IBD Flare-up?

IBD is growing worldwide, and it is no longer in its infancy in India. It commonly starts between 15–35 years of age. As per a report by the National Centre for Biotechnology Information, in India, about 1–2 in every 1,000 people may have IBD, with rising cases in cities

During an IBD (Inflammatory Bowel Disease) flare-up, the digestive tract is inflamed, making it crucial to eat foods that are gentle, soothing, and non-irritating to the gut. The goal is to reduce inflammation, ease digestion, and maintain nutrition.

Dr Pande listed a few options that are generally safe and soothing foods for most people during a flare-up:

1.  Safe & Soothing Foods

•  Adopt Low-Residue, Low-Fibre Options: 
• White rice: starch removed
• White bread: without seeds or whole grains
• Soft-cooked/peeled vegetables: carrot, pumpkin, bottle gourd/lauki, ridge gourd/turai.
• Mashed potatoes: no skin and low fat.
• Moong dal (Yellow Lentils):  well-cooked, strained if needed.

2. Dairy (if tolerated)

• Curd/yoghurt: homemade and without any seasonings, as it is good for gut bacteria.
• Paneer: soft, low-fat and fresh, but only in moderation.
• Protein Sources
• Boiled or steamed chicken: Avoid skin and spices/
• Eggs: soft-boiled or scrambled with minimal oil
• Tofu:  soft and plain

3. Fruits (Peeled & Low-Fibre)

• Ripe bananas.
• Stewed and peeled apples.
• Ripe and soft papaya.  

4. Soothing Liquids

• Homemade bone broth/vegetable broth
• Rice kanji/congee (Indian rice porridge)
• Tender coconut water (if not high in sugar)
• Plain herbal teas (like chamomile, fennel

ALSO READ: World Inflammatory Bowel Disease Day 2025: How IBD Can Negatively Impact Mental Health And Vice Versa? Expert Explains 

Foods to Avoid During IBD Flare-Ups

• High-fibre raw vegetables or fruits (e.g., salads, corn, cabbage).
• Fried/spicy/oily foods.
• Whole grains (e.g., brown rice, millet).
• Dairy (if lactose intolerant).
• Caffeinated beverages (coffee, cola).
• Nuts, seeds, popcorn.
• Sugary or processed foods.

How to Manage IBD: 

• Eat small, frequent meals.
• Stay hydrated.
• Cook food well (boiled/steamed) and avoid raw or undercooked items.
• Keep a food diary to track personal triggers.

How to Balance Nutrition with IBD Triggers?

Balancing nutrition during IBD while avoiding common triggers like high-fibre, spicy, and fatty foods. The key is to choose gentle, easy-to-digest foods that still provide essential nutrients.

Nutrition Tips for IBD (During Flare or Sensitive Phase)

• Avoid Insoluble Fibre During Flares (Harsh): Like raw veggies, corn, seeds, whole wheat, skins of fruits

• Cook Everything Soft: Steam, boil, or pressure cook vegetables. Mash or puree foods for easier digestion. Avoid raw salads and spicy curries during a flare-up

• Avoid Irritants: Say no to chilli, garam masala, pickles, and deep-fried items. Use mild spices like jeera, hing, and haldi (in moderation). And drink plenty of water, coconut water, and soups.

Choose Gut-Friendly Proteins: 

• Moong dal (well-cooked & strained)
• Eggs (boiled or scrambled)
• Chicken/fish (steamed or grilled)
• Tofu or soft paneer (low-fat)

What Are the Foods that Help Reduce Gut Inflammation and Promote Healing? 

Certain ingredients and meals are known to be soothing for the gut, help reduce inflammation, and support healing in IBD (especially during flare-ups or recovery). These foods are gentle, anti-inflammatory, and can help repair the gut lining while keeping nutrition in balance.

Ingredients That May Help Reduce Gut Inflammation

 1. Turmeric (Haldi)

How it Helps: It contains curcumin, a powerful anti-inflammatory compound.

How to Eat: Use a pinch of cooked dal or sabzi (avoid raw turmeric during flare-ups).

 2. Curd/Yoghurt (if dairy-tolerant)

How it Helps: It contains probiotics that support good gut bacteria.

How to Eat: Take homemade, plain curd over packaged or flavoured ones and include it in your daily diet.

 3. Moong Dal (Yellow Lentils)

How it Helps: Light, easy to digest, rich in protein and gentle fibre. Helps soothe the digestive tract when cooked soft and plain.

 4. Rice (White, Soft-Cooked)

How it Helps: Low-residue, calming, and easy on the stomach.

How to Eat: Excellent base for khichdi, kanji, or congee.

 5. Pumpkin (Kaddu), Bottle Gourd (Lauki), Carrot

How it Helps: These are non-gassy, anti-inflammatory vegetables.

How to Eat: Eat it cooked and mashed; they are ideal for gut healing.

ALSO READ: Breakthrough Test May Predict Which IBD Patients Face Higher Colorectal Cancer Risk 

How to Ease IBD Symptoms?

“Regular, small, soft meals can ease symptoms, aid healing, and help prevent future flare-ups,” said Pande. Timing and portion control are just as important as food choice in IBD care, and having meals at a regular fixed time can further help in managing IBD:

1. Prevent Overload on Gut: 

• Regular meals (every 3–4 hours) help avoid overwhelming the inflamed digestive system.
• Long gaps between meals can trigger acid reflux and irritation.

2. Avoid Flare Triggers: Eating late at night or skipping meals can worsen symptoms like bloating, cramping, or loose stools.

 Best Practice:

• Follow a light, early dinner (by 7–8 PM).
• Include small snacks between meals if hungry (e.g., banana, stewed fruit, rice papad).

3. Portion Size Matters:

• Smaller portions are easier to digest.
• Large meals stretch the gut and may trigger bloating, pain, or diarrhoea.
• Eating less at a time helps you monitor how your body reacts to specific foods.
• Overeating may reduce how well your gut absorbs nutrients, especially during a flare.

What to do Instead: 

• Always eat 5–6 small meals a day instead of 2–3 large ones.
• Stop eating before feeling full.
• Chew food well to support digestion.

What is the FODMAP Diet and How is it Beneficial for IBD Patients?

The FODMAP diet is a special eating plan that limits certain types of fermentable sugars that can cause bloating, gas, pain, and diarrhoea, especially in people with IBS or IBD. “In IBD management, it is important to limit fermentable Oligosaccharides, Disaccharides, Monosaccharides, Polyols, the types of carbohydrates found in many common foods,” advised Pande. 

“Also, a personalised elimination diet or low-FODMAP diet can benefit people with IBD, but only when done under medical or dietitian supervision. A personalised FODMAP diet helps in identifying the triggering food, managing the IBD symptoms, relieving gastric issues and proper gut healing,” she added.

ALSO READ: How Mixing Cold Drinks with Alcohol Can Cause IBD and Leaky Gut Syndrome, May Lead To Sexual Dysfunction in Men

Conclusion: IBD is Manageable

As IBD cases rise across Indian cities, especially among young adults aged 15–35, knowing which foods help and which harm is more important than ever. To help manage this complex gut condition, apply the above-mentioned expert's tips to know the most soothing foods, gut-friendly cooking habits, and smart nutrition tips.