When you have inflammatory bowel disease (IBD), such as Crohn’s disease or ulcerative colitis (UC), a vegetable-rich diet is beneficial. A varied diet full of plants helps build a diverse gut microbiome over time, which has long-term health benefits. That’s true with vegetables from any season, including autumn selections.
But how vegetables are prepared can make a major difference in how well they’re tolerated, says Adiana Castro, RDN, a registered dietitian-nutritionist specializing in gut health who owns Compass Nutrition in New York City
Too much fiber and certain starches can lead to issues like gas, bloating, and abdominal cramping, because they may irritate inflamed gut tissue, she says. Because of that, focusing on cooking vegetables until they’re soft and adding more vegetables gradually to your diet can help you get more nutrients while lowering your chances of experiencing symptoms. Here are five fall vegetables to consider, along with some tips for preparing them
1
Potatoes
If you’re experiencing symptoms, it’s important to focus on cooked, soft, low-fiber options, and potatoes are a good choice, says Castro. They’re rich in vitamin C and potassium, an electrolyte that helps muscles contract and plays a key role in heart and nervous system function.
Potatoes that are cooked and then cooled develop resistant starch, which feeds beneficial bacteria, Castro says. Some research has shown that resistant starch reduced disease activity in people with UC, though additional studies are needed to confirm the results.
How to Prepare It Peel potatoes before boiling or baking as a way to lower fiber content if fiber is causing issues for you right now. After they’re cooked, you can mash them and add a little butter for flavor, which turns them into a comfort food, Castro says. You can also add cubed potatoes to soups or stews
2
Sweet Potatoes
Anther type of fall vegetable that benefits from being peeled, cooked, and then cooled are sweet potatoes, which have their own distinctive nutritional properties. Orange varieties contain beta-carotene, which the body converts to vitamin A; this nutrient can reduce your chance of developing cataracts. And purple varieties get their color from anthocyanins, which are flavonoid compounds that have anti-inflammatory properties.
Preliminary research suggests flavonoids may protect the intestinal lining and balance the gut microbiome (collection of gut bacteria) in people with IBD, as well as reduce inflammation. More research is needed, however, to confirm these results in large samples of people with IBD.
How to Prepare It Similar to potato preparation, you can peel and then bake, boil, or steam sweet potatoes and then mash the pieces. Or allow them to cool, then add them to other dishes or have them as a side, with some cinnamon and a little maple syrup for flavor
3
Carrots
Although raw carrots aren’t recommended for people with IBD because they have insoluble fiber that’s challenging for the digestive system to break down, cooking them can make them tolerable.
Boiling or steaming breaks down the tough plant cell walls, which makes more beta-carotene available to be absorbed. Take note that research has found that steaming retains more of carrots’ antioxidant properties than other cooking methods; boiling them leads to a significant loss of vitamins and other beneficial compounds with antioxidant effects.
“Another benefit with cooked carrots is that they tend to be a favorite of many people, and they’re easy to pair with other low-fiber carbs like mashed potatoes or zucchini,” says Nayana George, MD, a gastroenterologist at the Orlando Health Digestive Health Institute in Florida. “They’re also helpful if you’re in a flare or you’re experiencing symptoms, because they offer nutrients without worsening your IBD.”
How to Prepare It As with other types of vegetables for IBD, peel the carrots before cooking so they’re lower in fiber. From there, you can chop them into pieces and boil, steam, or bake them until they’re fork-tender. That softness will make them easier to digest, says Dr. George
4
Butternut Squash
Fall offers a wealth of squash options, and one favorite is butternut squash. It’s rich in beta-carotene, as well as minerals like potassium and magnesium, says George
Fall and winter squashes like acorn and butternut are included on the inflammatory bowel disease anti-inflammatory diet (IBD-AID), and they provide soluble fiber and are gentle on digestion, as long as they’re peeled and well-cooked.
“The IBD-AID specifically targets IBD’s biggest challenges,” says Castro. “This includes active flares, when soft textures and low fiber are necessary.”
How to Prepare It After peeling, bake, boil, or steam squash until it’s completely soft, then add a little butter or maple syrup for flavor if desired. Although squash can sometimes be partially cooked to retain some firmness, it’s better for people with IBD to cook it thoroughly, says Castro. Then you can mash or puree it, similar to mashed potatoes
5
Green Beans
Green beans are another vegetable that is widely tolerated. Though they have fibrous skin, green beans are considered a safe option for IBD even in the midst of a flare, as long as they’re not eaten raw.
Green beans provide vitamin C, vitamin K, and folate. Many people enjoy their flavor; George says that’s important, because the more you enjoy a certain vegetable, the more likely you’ll be to add it to your diet.
How to Prepare It First, cut off any stringy ends or tough stems before cooking. Then, steam, boil, or use canned green beans so they’re soft and easy to mash with a fork. If you’re in an active flare, puree the green beans after cooking. Green beans can be added to soups, stews, or casseroles.
Tips for Enjoying Fall Vegetables
Because IBD affects everyone differently, there may be one or two options on this list that can cause you discomfort, even when cooked properly
“This is one of the reasons that keeping a food diary is so helpful,” says Castro. “You can identify which vegetables may be giving you issues, and which are helping you to feel nourished.”
Other tips from Castro include:
- Expand your vegetable choices when you’re in remission, rather than when you’re in an active flare.
- Be particularly cautious about eating cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, and cabbage) when you have symptoms, as these can be difficult to digest.
- Introduce new vegetables one at a time to identify potential trigger foods, and note in your food diary if there are any effects that would keep you from adding a certain vegetable to your routine.
- Ramp up your overall consumption of vegetables gradually if they’ve been a limited part of your diet in the past; this will help your body adjust to eating more fiber.
- Mayo Clinic: How to Eat Well With IBD
- Cleveland Clinic: A Nutritional Plan for Anyone Living With Crohn’s Disease or Ulcerative Colitis
- Crohn’s & Colitis Foundation: What Should I Eat With IBD?
- Crohn’s & Colitis UK:Food
- Crohn’s Colitis Canada: Eating and Drinking With IBD
