1. Swap Out Hamburgers and Hot Dogs for Lean Turkey Burgers, Salmon Burgers, and Veggie Burgers
Nothing says “summer BBQ” quite like a juicy hamburger or hot dog, but unfortunately they can be hard to digest for people with UC, due to their high fat content. Additionally, research published in the Journal of Crohn’s and Colitis in April 2022 found that red meat consumption is associated with an increased risk of developing UC. Lean turkey and chicken burgers, salmon burgers, and veggie burgers can serve as a nice substitute for greasy hamburgers and hot dogs, as they are generally lower in fat and easier for the body to break down. If you are experiencing a flare-up and opt for veggie burgers, it’s best to select varieties without chunks of corn or whole beans, as those foods may be harder to digest, whereas veggie burgers made with mashed or pureed beans and soft vegetables tend to be easier on the gastrointestinal (GI) tract.
2. Swap Out Corn on the Cob for a Baked Potato Without the Skin
Corn on the cob is a summer BBQ staple, but for those with UC, whole-kernel corn can worsen GI symptoms. Corn is high in insoluble fiber, a type of fiber that is not fully broken down by the body and has a rough texture, which may irritate an inflamed gut. Insoluble fiber also speeds up GI transit time, meaning it causes food to move through the GI tract more quickly. People who are experiencing a UC flare-up tend to already have reduced GI transit time, so adding extra insoluble fiber to the mix can provoke an already overactive gut. Further, those with an ostomy or J-pouch are often advised to avoid or limit whole-kernel corn, as it may increase the risk of an intestinal blockage. Baked potatoes without the skin can serve as a tasty alternative to corn on the cob. They are less likely to aggravate GI symptoms, and they may even help improve certain symptoms associated with active UC. Potatoes are rich in soluble fiber, a type of fiber that slows GI transit time, helping your body absorb more fluid and nutrients from the foods and beverages you consume. This type of fiber also has prebiotic properties, meaning it helps feed beneficial gut microbes, according to research published in Molecules in 2021. By removing the skins of baked potatoes, you’ll eliminate excess insoluble fiber, while still reaping the benefits of soluble fiber found in the potato flesh. Aside from their soluble fiber content, baked potatoes are a good source of potassium, a mineral that serves as an electrolyte, promoting fluid balance. According to the Crohn’s and Colitis Foundation, potassium is commonly depleted in those experiencing a particularly severe flare-up, so it’s important to incorporate plenty of potassium-rich foods into your diet to avoid deficiency. Aside from being rich sources of soluble fiber, zucchini and yellow summer squash are high in beta-carotene, a precursor to vitamin A. Vitamin A plays a role in proper immune function and maintaining healthy body tissues, including the gut lining. According to research published in Nutrients in 2019, people with inflammatory bowel disease (IBD) are more likely to have low levels of vitamin A, compared with those in healthy control groups, so consuming more dietary sources of beta-carotene and vitamin A can help reduce your risk of not getting enough of this essential nutrient. Eggplant flesh is packed with phenolic acids, which are antioxidant compounds that help fight inflammation, per a review published in the South African Journal of Botany. Since UC is an inflammatory condition, incorporating more antioxidant-rich foods into your diet is especially beneficial.
4. Swap Out Berries for Seedless Watermelon, Cantaloupe, and Honeydew
Berries can be hard to digest due to their seeds and skin, but other summer fruits like melons are soft and easy to break down. In addition to beta-carotene, melons are rich in potassium, an electrolyte. Melons are also a good source of vitamin C, an antioxidant that helps lower inflammation by neutralizing free radicals in the body. According to research published in Crohn’s and Colitis 360 in 2021, people with IBD have a greater risk of vitamin C deficiency, likely due to a combination of their avoidance of fresh fruits and vegetables, reduced absorption capability, and increased nutrient needs. Aside from providing you with vitamins and minerals, adding more servings of soft, seedless melon to your diet is an easy way to increase your prebiotic fiber intake, which helps support a healthy gut microbiome, per an article published in Nutrition Bulletin in 2019.
5. Swap Out Beer for Kombucha
Alcoholic beverages such as beer, hard cider, and spiked seltzer are often featured at summer BBQs, and although they’re festive, you may want to consider limiting them or avoiding them altogether if you have UC, particularly if you’re experiencing a flare-up. Unfortunately, alcohol can worsen UC symptoms, increase inflammation, and may also negatively interact with certain commonly prescribed UC medications, according to an article published in Gastroenterology and Hepatology in 2021. Furthermore, alcohol has diuretic properties, so it can be dehydrating. Whether you choose to drink alcohol in moderation or avoid it altogether is entirely a personal choice. But if you decide to avoid or limit alcohol, kombucha can serve as a tasty and refreshing gut-friendly alternative. Kombucha is a fermented beverage made from tea and various flavorings such as fruit juice, spices, and sugar. Due to the fermentation process, it’s slightly effervescent, giving it a similar feel to beer. It also contains probiotics and can help populate the gut with beneficial microbes. It is important to note that kombucha does contain very small quantities of alcohol as a natural end product of fermentation. However, the amount is negligible and most kombucha varieties are considered nonalcoholic beverages.
