I Create Recipes That Work For My Colitis And Keep Me Interested In Food
Creative cooking helps Nell eat what’s good for her without losing interest or compromising on flavour. She tells us what food means to her and how she learnt to balance this with managing her Colitis.
This article was originally written for our monthly members email, Connect Now, which featured some exclusive recipes from Nell.
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Diagnosed with Colitis when she was 13, London-based recipe developer Nell Gordon-Hall is using her culinary skills to create exciting foods that suit her dietary requirements, after a decade-long journey of self-discovery with her body and diet.
After her diagnosis, Nell spoke with a nutritionist who recommended certain foods, but gave her little support or information to help her manage her condition.
“She didn’t give me much advice on what I should try and cut out or what could be good for me”, Nell explains.
I had to work out myself how my condition was connected to what I ate
Nell
Living with Colitis
At first, Nell tried to keep her Colitis under control by relying solely on the medication that she had been prescribed. However, it wasn’t long before she started to notice that certain foods, like gluten, appeared to trigger her flare ups. As she started to experiment with her diet, Nell consulted a private nutritionist who had been recommended by a friend.
Asparagus & Mushroom Frittata
Easily digestible and rich in nutrients, this frittata can soothe and support damaged gut linings with phytonutrient-rich plants, prebiotics, and vitamins A and E. So if youre looking for a breakfast thats nutritious, delicious, easy-to-make, and gut-friendly, this asparagus and mushroom frittata is it!
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Colitis and Crohn’s Healing Diet Recipe by Carla
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Cooking for Crohn’s with Chef Geoffrey Zakarian: Panna…
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Foods Allowed On The Spc Diet
- All fresh and unprocessed fruit, organic is preferred
- Non-starchy unprocessed vegetables like mushrooms, asparagus, and brussel sprouts
- All fresh and frozen meats, organic preferred
- Plant-based milk like almond, coconut, or oat milk
- Hard cheeses aged over 90 days
- Nuts and seeds like pumpkin seeds, almonds, walnuts, pecans, and cashews
- Dried navy beans, lima beans, black beans, green string beans, and lentils
How To Build A Better Smoothie
While you can toss just about anything in a blender, there are ways people with Crohns disease can maximize the nutritional benefits of smoothies and help reduce unwanted symptoms.
Gayatri Saldivar, RDN, who specializes in digestive disorders and food sensitivities, and Alicia Connor, RDN, who is also a chef, came up with the following guidelines for building a better smoothie. Keep in mind that because IBD affects everyone differently and people have their own preferences and tolerance levels you should use these as jumping-off points. They also note that you can easily turn a smoothie into a soup if you crave something warm: Just sub bone broth for the liquid and use savory ingredients.
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Virgin Passion Fruit Mojito
Drinking alcohol may increase inflammation in people with an inflammatory bowel disease . If you have Crohns disease or ulcerative colitis and are looking for a fruity and delicious mocktail recipe, this is it! This recipe is alcohol-free and friendly for the Mediterranean Diet, Paleo Diet, AIP Diet, and Low-FODMAP Diet.
What Vitamins And Mineral Supplements Should I Take
Crohns raises your risk for nutritional deficiencies because your body doesnt digest food properly, meaning important nutrients may be expelled rather than put to good use. Flares, severe symptoms, surgeries, and other complications add to the difficulty of getting proper nutrition. Not helping matters, some medications you need to take can inhibit nutrient absorption, including prednisone, sulfasalazine, and methotrexate. Your doctor will do bloodwork and may prescribe supplements to help alleviate these deficiencies and prevent you from becoming malnourished.
Common deficiencies seen in Crohns patients are:
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Vitamin B12
Anemiaa condition in which you lack the healthy red blood cells needed to carry oxygen to the bodys tissuesis a common issue when iron levels are low.
Its important to not take any supplements without the approval of your doctor, since some may contain ingredients like lactose, artificial colors, sugar alcohols or preservatives that can aggravate your Crohns disease symptoms.
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Simple And Delicious Recipes For Ulcerative Colitis
Now that weve gone over 5 different diet types to consider when struggling with Ulcerative Colitis , lets jump right into some delicious and easy recipes to compliment your new diet plan for each diet type!
Please note: You should never cook with plant oils, like olive oil. Whenever youre cooking, ghee is the best fat to use in your meals. Since ghee is primarily made up of saturated fat, its more stable and less easily oxidized during cooking, making it a superior choice to plant oils.
Additionally, whenever youre cooking with potatoes, I always recommend sweet potatoes over white potatoes. I dont really like recommending nightshade foods as eating them can cause leaky gut and a lot of people cant tolerate these nightshade foods.
The Nutritional Benefits Of Smoothies
Smoothies are one of the best ways to get your body the nutrition and calories it needs, says Burak. Theyre really versatile too. Not only do they double as meals or snacks, but the ingredients can also be tailored to a persons specific nutritional needs and tastes. Best of all, for people with Crohns disease, many foods are better tolerated in smoothie form.
Blending begins the process of breaking food down, so smoothies give your digestive system a little bit of a break, says Burak. Plenty of her clients cannot eat whole fruits and vegetables or nuts and seeds. But throw it in a blender, she says, and they can get all the same minerals, vitamins, and other nutrients without the GI distress.
One of those important nutrients is fiber, which is found in fruits, vegetables, whole grains, and nuts. It is thought to help people with Crohns lower their risk of flares, according to a study published in December 2015 in the journal Clinical Gastroenterology and Hepatology.
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Meal Strategies With Crohns
When youve got Crohns, the traditional three-meals-a-day pattern is not necessarily the best. You may not be able to eat enough to carry you from, say, breakfast to lunch, and even if you can, large meals can tax your already sensitive digestive system. Try these strategies:
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Go small. Eat smaller meals about four to six times daily. Grazing helps intestines better absorb nutrients.
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Drink a lot. Aim for 64 ounces of water a day, but at the right time. Stick to about a half a cup of liquid at meals, then wait at least 20 minutes after eating before drinking more. Sip, dont guzzle. Youll know youre getting enough liquid if your urine is clear to light yellow.
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Avoid chewing gum between meals. Youll ingest excess air, leading to gas.
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Cook foods simply. Choose steaming, boiling, poaching or grilling.
Great Recipes For Persons With Crohns Disease
While there is still a lot of research to be done to determine how often African Americans are affected by Crohns disease, its a fact that many persons have to deal with it. One major difficulty that youll face with this condition is finding the right meals that meet your nutritional needs but are kind on your stomach.
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Trying A Lettuce Option With Lower Fiber
My wife a few weeks ago brought home a product from the supermarket called, butter lettuce. Of course, I have not heard of this before. We looked at the ingredient statement, and the fiber content was much less.
I decided to give it a try. I loved it. I was hoping that my body would not react to it. I decided to wait a few days to see how my stomach would act. My stomach did great! Now, I did not eat a lot of the salad, I would say: a half of a serving.
But remember, slow and steady wins the race! I had to keep that in mind because I started to crave salads.
I am still trying to find that Happy Medium. Last week I believed I ate too much of the butter lettuce, causing me some issues. I really think that each person with Crohns is different, so this might affect people in different ways. I am so excited that I can start adding lettuce , to my food rotation!
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How To Make My Banana And Mango Smoothie
A question you might ask is: what about the other half of the mango? I personally dont really batch make my smoothies: I make them and drink straight away. This is because Ive read about nutrients potentially depleting if theyre left out and also they can often turn strange colors in the fridge. However, what Ill often do in the warmer months is to make a batch and freeze the leftovers into ice lolly/popsicle molds! This works particularly well with coconut milk and makes a cheap and tasty iced treat!
A note on the nutrition facts: this recipe calculator would not recognize almond milk so Ive substituted it for soy milk to provide this nutritional information. If you are using coconut milk, the fat content would obviously be much higher.
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The Food Lover’s Guide To Crohn’s Disease
There’s no one-size-fits-all meal plan for people living with Crohn’s Disease. And that’s a good thing: it means that the low-fiber, white rice diet that used to be prescribed to those with IBD is no longer the default. So what has replaced white rice? Every person living with Crohn’s has to figure that out with the help of their doctors and nutritionists. We found a few people who did just that and who are now cooking deliciouslyread their stories, and find a few recipes that may be right for you, below.
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Crohn’s Disease: Let’s Talk
Colitis, Ulcerative Colitis, and Crohn’s are often used interchangeably – but in reality, they explain three different conditions. Colitis is the general inflammation of large intestine lining . It is synonymous with Irritable Bowel Disease and encompasses multiple conditions. Ulcerative Colitis: is a specific digestive issue, identified by ulcers on your large intestine. Crohn’s is an inflammatory condition that can occur anywhere along the GI tract.
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Pineapple Also Has Antioxidants And Is A Fantastic Source Of Vitamin C
She wrote to me as inspiration for others. 1 12 cups shredded part-skim mozzarella cheese I use 2 cups 12 cup grated parmesan cheese I use an entire cup 34 cup whole grain baking or pancake mix I use regular pancake mix when Im feeling more sensitive as its lower-fiber 1 12 cups skim milk. Whether you want to take them on-the-go or keep them handy in your fridge at home these Crohns-friendly snack recipes are easy to make and easy to. Blend together until smooth. A GreenSmoothieGirl reader was diagnosed with Crohns disease. Recipe inspired by my picky picky sister who informed me that blueberries mask the taste of the spinach.
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What To Eat During A Flare
Like so much else with Crohns disease, experiencing a flare is highly individual. Some people may find a few dietary adjustments are all thats needed, while others will have symptoms that prevent them from eating a normal diet for days or even weeks at a time. It takes a little detective work to discover your triggers: Use a notebook to track everything you eat, how you feel afterwards, whether or not symptoms follow, and the overall status of your disease at the time.
In general, youll probably want to avoid:
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Spicy foods
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Gas-producing foods
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Lactose-rich foods
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Foods with sugar , artificial sweetener, and sugar alcohols
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Insoluble fiber, including fruits with skin and seeds, raw green vegetables, whole nuts, and whole grains
Some fiber may be OK during a flare, just be sure to peel, de-seed, and cook it first. A Granny Smith is a no go, for instance, but applesauce is probably alright.
Bottom line: Eat like a picky kid during a flarebland and boring are your best friends. Try these options:
You also may be able to tolerate yogurt, smoothies, protein shakes, canned fruit without added sugar, and pureed vegetable soups. Dont be afraid to experimentjust take it slow by trying a little at a time and waiting a day or two to see if symptoms develop before you have more or try something else new.
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The Importance Of Limiting Gluten
Youve probably heard gluten being thrown around before, but what actually is Gluten, and why do so many people loathe it? Gluten is a type of protein in grains like wheat, barley, and rye. Gluten is comparable to a glue that holds food together and is best known for its stretchy quality. Gluten is a staple in most processed foods available in grocery stores unless explicitly stated in the ingredients. Its naturally in most wheat products or any products that contain grains. Gluten is a detriment to those who have Ulcerative Colitis because it contains high levels of anti-nutrients. These anti-nutrients can bind with and interfere with the absorption and digestion of nutrients in your gut, which in turn causes inflammation.
Consumption of Gluten also releases zonulin in the body. Zonulin is like an invader that has the ability to control the opening and closing of your gut lining. The release of zonulin is said to take over our natural selective gut habits, by basically taking your bodys gut lining opening hostage. This protein has a mind of its own and decides for itself when to open your gut linings junctions, even if opening the junction is detrimental to your gut health! Consuming gluten allows zonulin to open up your gut lining and let the anti-nutrients into your gut. Without gluten, your body naturally filters out these anti-nutrients. This gatekeeping can then lead to inflammation and gut irritation, which can make your symptoms worse in the long run.
Adapting The Ingredients To Fit Your Ibd Needs
If you can’t find bone broth, chicken or veggie stock can work just as well . I know some people with Crohn’s or UC may follow the low-FODMAP diet so if that’s you, it’s ok to have half a cup of sweet potato on this diet so it could be worth limiting the sweet potato and adding in other safe veggies or more potato. If you are on the low residue diet, again you might want to cut back on the vegetables and up the potato. Although, root vegetables are often very soft when cooked and blended, so you might find like me that you can tolerate the whole thing. I personally make this with dairy-free milk but if you are fine with the regular kind, feel free to use that instead!
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Pan Seared Chilean Sea Bass With Crispy Capers
If youre looking for a simple way to enjoy Chilean sea bass, this is it! This recipe is low-fiber, gluten-free, dairy-free, nut-free, and is friendly for the Specific Carbohydrate Diet , Paleo, Mediterranean, Pescatarian, and Low-FODMAP Diets. Plus, it only takes 10 minutes to make!
Are you looking for a refreshing 5-minute drink recipe with no added sugars? If so, then this flavorful, anti-inflammatory recipe is for you!
With just three ingredients, this is one of the easiest appetizers or snacks youll ever make. Bonus: its delicious and nutritious, boosting your intake of anti-inflammatory omega-3s and lean protein.
Are you looking for a quick, dairy-free cookie recipe with anti-inflammatory ingredients? If so, then this recipe is for you! Packed with lots of nutrients, these vegan cookies can be an easy go-to dessert for a seasonal potluck.
These healthy salmon skewers are delicious and easy to make. They are loaded with anti-inflammatory omega-3s, antioxidants, and tremendous flavor in every bite.
Are you looking for a quick and simple smoothie anti-inflammatory ingredients? If so, then this recipe may be for you! Packed with lots of nutrients, this smoothie can be a great addition to breakfast or used as a mid-afternoon snack.
This recipe is for you if youre looking to try incorporating more vegetables into your eating plan, as:
Reasoning Behind The Ingredients
Many people with UC, including myself cant eat strawberries or raspberries because of the seeds. And that is where blueberries come into play! Blueberries have so many health benefits. Ever since developing UC blueberries are my fruit of choice to put into smoothies. I even snack on bowls of blueberries.
Read more about the health benefits of blueberries.
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Foods To Avoid On The Spc Diet
- Canned or dried fruit processed with additional sugar
- Starchy vegetables like white potatoes, yams, or any canned tomato products
- Processed meats like deli meat, hot dogs, bacon, sausages, and spam
- Processed and breaded products, like chicken nuggets and canned products
- No dairy products like yogurt or butter
- No soft cheeses like feta, cream cheese, or ricotta cheese
- No refined grains or grains of any kind
- No canned beans or soy in any form