10 Healthy Foods That May Worsen Your UC Symptoms

Fruits, veggies, and whole grains usually help you feel better after eating them. But with ulcerative colitis – especially during a flare – some healthy foods can make your symptoms worse. Even though everyone reacts differently, here’s a look at 10 nutritious options that you may want to rethink and why.

Popping chickpeas – also called garbanzo beans – into the air fryer makes for a high-protein, high-fiber snack with very few calories. There're even many different flavored chickpea-chip alternatives to choose from. 

But whole beans and legumes can trigger diarrhea, bloating, and gas pains with ulcerative colitis. Instead, you might want to try hummus — you can even buy small on-the-go packs.

Maybe you just swapped your usual sugary cereal out for the healthy whole-grain stuff. But later, you noticed more bowel movements and bloating. That’s because the outer layer of whole grains are rich in nutrients and fiber which can inflame your GI tract. 

That’s particularly true with ulcerative colitis, making the rough grains tough to break down. On flare days, stick to plain cereals like Cheerios or cornflakes.

You already know to steer clear of apple peels. Maybe you take the skin off and enjoy the fleshy apple parts. They're packed with antioxidants and fiber – easy to grab for lunch or a snack. Perhaps you also have a favorite flavor of apple chips.

All of that plant fiber, especially dried apples, can be tough to digest. And there's more insoluble material to irritate your stomach and trigger urgent trips to the potty in the dried version, too. Go for softer fruits like applesauce, bananas, or raspberries instead.

A nutritionally dense snack, trail mix, is easy to take on the go. But the blend of nuts, dried fruits, and seeds is high in fiber and fat – both of which can bring on a flare.

The uneven nut and seed edges can be rough on your GI tract as they’re swallowed and digested. Opt for nut butters which you can add to your fast-food oatmeal or spread over some crackers in a pinch.

Green smoothies made of fruits, greens, seeds, and Greek yogurt pack nutrients and protein. But many of those healthy foods can also mean looser bowels and more gas. 

Fiber from raw leafy greens and seeds, and lactose from dairy can take a toll. Instead, try adding bananas, avocado, and a non-dairy milk or yogurt — it's a great way to get your vitamins, too.

Making a sandwich with whole-wheat bread can usually be a healthy choice. Whole-grain foods are high in lots of vitamins, iron, protein, and fiber. But as you might guess, all that fiber can cause discomfort, especially if you’re already inflamed. 

On those days, it’s probably easier on your stomach to grab sourdough bread or try white rice until your UC symptoms ease up.

Kale is called a superfood because it’s a leafy green packed full of:

• Potassium
• Vitamins A and K
• Carotene
• Fiber

But the high amounts of insoluble fiber can be harder to digest. Cooked, pureed kale still has the same amount of fiber and may upset your ulcerative colitis during a flare. Try to reach for the sliced peaches or a hard-boiled egg.

Citrus fruits – like oranges and grapefruit – are loaded with vitamin C to boost your immune system and healing. They can also be acidic and high in fiber which may lead to more bowel movements, skin problems, and bathroom trips.

Some research suggests that pectin, the fiber in citrus, may actually help repair GI tissue and lower inflammation. But if citrus is an issue, try a watered-down juice or something smoother, like papaya juice.

You may feel good about grabbing a raw veggie cup as a low-calorie snack instead of potato chips. High in vitamin C, calcium, and folate, the higher fiber content in raw veggies can create gas, painful bloating, and bigger bowel movements.

Try well-cooked veggies, only eat the carrots, or go for a cheese stick instead.

The more wholesome granola bars are usually higher in fiber and protein. Although better than eating a candy bar, the whole grains, bran, and nuts can add up to a lot of fiber and protein. 

All that fiber and protein can still upset your GI tract, especially if you’re in a UC flare. Try cooked oatmeal or a plant-based protein shake.