A nutritionist with IBD shares her 5 favorite foods for gut health

Bone broth is a food of ancient origin.

It is made by simmering animal bones slowly with herbs, spices and vegetables, as preferred, for extra flavor and nutrients.

Bone broth is rich in collagen, the most protein in the human body, as well as other amino acids and minerals. Using slow-simmering bones removes these nutrients and ends up as an easily digestible sauce.

In a 2015 study in Nutrition Journal showed that supplementation of collagen significantly reduces pain, stiffness and physical function in people with osteoarthritis. This suggests that collagen-rich bone broth may be helpful for those with IBD who experience arthritis as an additional symptom.

In a study looking at curing mucosal ulceration instead of just dermatitis, collagen and collagen hydrolyzate (which is broken down by collagen) significantly reduced rectal bleeding and down-regulated inflammatory markers in mice. In fact, the collagen treatments worked better than a regular IBD medication, mesalamine.

You can eat bone broth by:

• sip on it like a cup of tea
• add it to recipes where sauce or stock is needed
• use it as a liquid to make rice

Probiotics are a buzzword these days, but what exactly are they?

In essence, probiotics are beneficial bacteria that live in the intestinal tract and help regulate bodily responses and homeostasis, support healthy immune function and more.

With IBD, inflammation can cause intestinal bacteria to become immunogenic, meaning that it triggers an immune response. It can aggravate the cycle that happens with IBD, including chronic inflammation and an unstable intestinal environment.

Probiotic bacteria can help reduce the production of pro-inflammatory cytokines, proteins that are partly responsible for inflammation.

Fermentation, an ancient use for preserving food, produces beneficial probiotic bacteria, making fermented food an accessible way to use probiotics. You can even make fermentes at home.

A 2018 meta-analysis found that certain probiotics may be an effective adjunctive therapy for IBD. Another meta-analysis in 2020 concluded that probiotics are promising in IBD, especially for those with ulcerative colitis (UC).

Currently, more studies are needed on the use of probiotics for remission in people with Crohn’s disease.

Some of my top choices for fermented foods include:

• sauerkraut
• kimchi
• kefir
• kombucha
• tempeh
• miso
• yogurt

Ginger is a root herb that has been used for dietary and therapeutic purposes for thousands of years.

It has been recorded by generations to ameliorate many discomforts, including various digestive issues. It has a warming effect and tastes a little spicy.

Research has shown that ginger can be effective against nausea and vomiting, and even as effective as metoclopramide, a medication often used to treat nausea.

A study in the European Journal of Cancer Prevention has shown that ginger can help inhibit the expression of colorectal cancer markers in people who are increasingly susceptible to colorectal cancer development.

IBD carries an increased risk of colorectal cancer, so these anti-inflammatory effects make ginger a promising food.

Fortunately, ginger can be consumed in different ways:

• slice fresh ginger root to cook or mix juices or smoothies
• add dry ginger root to seasonal foods
• sip ginger tea, homemade or with ginger tea bags
• take a ginger capsule

Fish, especially oily fish such as salmon, trout, sardines and mackerel, are rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are found only in seafood and algae, and which can provide inflammation – fighting benefits.

Studies promising results have been shown on the anti-inflammatory benefits of omega-3 fatty acids for the treatment and prevention of IBD, but more research is needed to determine a recommended daily intake.

If you prefer to supplement fish oil, look for a quality tested brand of raw, unheated fish oil to ensure you consume the healthiest supplement.

Adding fish to your meal planning during the week is a great way to use more omega-3 fats. The advantage of eating fish over a supplement is that it is packed with beneficial vitamins, minerals and proteins.

Blueberries can just as well be called nature’s sweets because of their sweet taste, but they contain many health benefits.

The deep blue color of blueberries is due to their anthocyanin compounds, which are an antioxidant that counteracts free radicals that can damage cells.

Research shows that blueberries are antibacterial and anti-inflammatory, which inhibits the activation of inflammatory proteins.

Blueberries have also been found to help reduce insulin levels, producing less cortisol and, in turn, less inflammation.

If you have not yet eaten these gut healing foods, try incorporating them one by one and see how it feels to you.

You can experiment with different methods and find out how you can best enjoy these delicious, health-promoting foods.

Enjoy the meal!

Alexa Federico is a writer, nutritionist and autoimmune paleo trainer living in Boston. Her experience with Crohn’s disease has inspired her to work with the IBD community. Alexa is an aspiring yogi who would live in a cozy coffee shop if she could! She is the guide in the IBD Healthline app and would love to meet you there. You can also contact her on her website or Instagram.