The good news: Just because you have Crohn’s doesn’t mean you’re stuck with a mundane diet that never changes. You do have the option of trying some new foods, albeit carefully, says Lauren Cornell, RD, founder and CEO of Lauren Cornell Nutrition. With that in mind, here’s how you can fit foods that were trending in 2021 into your diet.
1. Cauliflower rice
Cauliflower rice is a low-carb vegetable substitute for rice made by grating or shredding fresh cauliflower, according to the University of Illinois Extension. You can find it in many supermarkets, and it was even available at Chipotle Mexican Grill for a limited time in 2021. The problem: It’s easy to see why this trend took off: Replacing grains with vegetables helps cut calories, which can be good for people who are trying to lose weight. But many people with IBD aren’t looking to lose weight. What’s more, you may also be hesitant to include cauliflower rice in your diet, because it’s rich in fiber — something that may aggravate your symptoms. The fix: Try eating a small portion of cauliflower rice to see if you can tolerate it. You may be surprised to find that it doesn’t trigger your symptoms after all. “It’s a common misconception that people with IBD have to avoid fiber or eat a low-fiber diet,” Cornell says. “Research has shown that a high-fiber diet can actually help to reduce the flares in Crohn’s disease.” A study published in August 2016 in the journal Clinical Gastroenterology and Hepatology found that people with Crohn’s who didn’t avoid fiber were about 40 percent less likely to have a flare within a 6-month period than those who steered clear of it. “A person with Crohn’s doesn’t have to avoid grains,” Cornell adds. “It’s all about individual tolerance.” In fact, using a vegetable substitute for grains may help people with Crohn’s eat more vegetables, she says.
2. Plant-based meat
Plant-based meat is a product made from plants but designed to mimic the taste, texture, and appearance of meat, according to Stanford Medicine. It’s particularly popular among people who want to eat a clean, plant-based diet and those seeking a sustainable, vegetarian alternative to meat. But vegans and vegetarians aren’t the only ones interested in the plant-based meat trend; it’s also piqued the interest of meat lovers. The problem: Because red meat can cause inflammation in the gastrointestinal (GI) tract for people with Crohn’s, some people substitute it with plant-based meat products. Cutting meat out of your diet can lead to dietary deficiencies, though, including vitamin B12 and calcium, according to Mayo Clinic. The fix: You don’t have to eliminate plant-based meats from your diet. Just make sure you’re getting enough vitamins and nutrients. Some sources of calcium include fortified cereals, soy milk, and tofu, says Mayo Clinic. You can find B12 in fortified cereals also, as well as in fortified nutritional yeast.
3. Milk alternatives
Milk alternatives, such as almond, coconut, hemp, oat, soy and other lactose-free options, have been popular for a while and going strong in 2021, Cornell says. Many people make the switch because they can’t digest lactose, a protein found in dairy, and find alternative milks easier to digest, according to the University of Massachusetts Chan Medical School. The problem: While some people with Crohn’s disease are lactose intolerant, others don’t have a problem digesting dairy, and if you fall in the latter camp, eliminating dairy altogether may cut important nutrients from your diet. “There’s no general reason why a person with IBD would need to avoid dairy, unless the person doesn’t tolerate it or is allergic,” Cornell says. Although some milk alternatives contain as much calcium as dairy milk, not all are created nutritionally equal. For example, almond, oat, and hemp milks usually don’t contain as many nutrients — including protein — as regular dairy, Cornell says. The fix: There’s nothing wrong with opting for a plant-based milk alternative in your cereal, smoothie, or morning coffee, as long as you aren’t falling short nutritionally. For more protein, try soy milk or pea milk, says Cornell. You can also opt for lactose-free dairy, which contains all the same nutrients found in regular milk, minus the lactose.
4. Fermented foods
As more and more people have become aware of the importance of gut health, fermented foods, such as kefir, kombucha, sauerkraut, and sourdough bread, have only increased in popularity — and show no signs of slowing down. The problem: None! Fermented foods can be good choices for people with Crohn’s disease. According to a study published in August 2018 in the journal Frontiers in Microbiology, many fermented foods contain active probiotics and other good bacteria that may improve digestive and overall GI health. In addition, the live, active cultures in fermented foods help break down the compounds in foods, so your body doesn’t have to work as hard to do it, the researchers note. The fix: Try including fermented foods, such as yogurt, kefir, and miso, in your diet, according to the Crohn’s & Colitis Foundation. Or make a sandwich with sourdough bread, which also contains live, active cultures, Cornell says.
5. Sauces
Hot and sweet spices continued to be popular in 2021, according to FoodNavigator, a leading food industry news service. And what better way to elevate and add flavor to your food than by using spices in a delicious sauce — something that many people did during the COVID-19 lockdowns, when home cooking became a common pastime. The problem: Some sauces, including those with “too much salt, pepper, and sugar or any other ingredient that a person with Crohn’s may not tolerate well, may stimulate the bowels,” says Cornell. The fix: Turn down the heat, but ramp up the flavor — for example, pesto instead of hot pepper sauce. Not only can sauces boost the caloric and nutritional content of a meal, says Cornell, but for people who may have developed a fear around eating, sauces may help reignite the enjoyment of food. Sauces can also help change the ingredients of a meal to add variety and make it different, Cornell says.
6. Upcycled foods
Upcycled foods are made from leftover stems, pulp, or other food waste that would have ended up in a landfill or incinerator if they weren’t repurposed for other foods. Experts are hopeful that the movement will even help slow climate change — about 8 percent of human-caused greenhouse gas emissions are attributed to food waste, according to the Upcycled Food Association. The problem: Many upcycled foods are converted into processed products, such as vegetable chips (only some of which are healthier than regular potato chips). Processed foods can be less nutritious than fresh fare and may contain added ingredients or chemicals. The fix: Check the label on any processed foods you buy, and try to avoid the ingredients that may trigger your Crohn’s symptoms. If you’re able to tolerate them, Cornell suggests trying upcycled vegetable stems, which are packed with nutrients and flavor.
