IBD-Friendly Nutrition *Recipe Included*

Diet plays a crucial role in managing IBD symptoms as certain foods exacerbate symptoms, while other ensure nutritional benefit while also being easily digestible and anti-inflammatory. Example, overall information from nutritionists and data cover the following: low-fiber foods such as white rice, cooked vegetables, and soft poultry prevent excess irritation in the gastrointestinal tract; high-fiber foods such as raw vegetables, wheat and whole grain can further inflame the gut; fatty foods such as processed meat an dairy half potential triggers to create inflammatory responses.

Let's focus on fatty foods: What makes them hard for IBD patients?

Fatty foods are made from fatty acids, which have many distinctions, one being length. There are short, medium, and long. Short chain fatty-acids (SCFAs like another post!) and medium-chain fatty acids are beneficial in protecting the intestinal barrier and maintaining energy. However, the problematic acid in this case are long-chain fatty acids(LCFAs); These fats take extended time to be absorbed by the body, and also require special transportation to the lymphatic system. Therefore, high consumption of LCFAs can worsen inflammation by accumulating in the intestine, contributing to IBD progression.

Now one more thing before the recipe: Omega-6 Fatty Acids

You may have heard that omega-3 is an important fatty acid to help support gut health...however, omega-6 are typically harmful in nature; these pro-inflammatory acids can worsen IBD and are often seen linked to inflammation in IBD patients.

So what can we do to combat this?

Some research suggests: less fiber, less LFCAs, and less omega-6 fatty acids.

Recipe Time: Here is a recipe I use that helps me eat fun and flavorful foods while also limiting the symptoms I could possibly get.

Waffles (Credit to the owner with a couple changes!):

• 1 ½ cup (128 gram) oat flour

• 2 teaspoon baking powder

• ½ teaspoon salt

• Pinch of cinnamon, optional

• ¾ cup room temperature milk of choice (light coconut milk, nut milk, cow’s milk) (To stay away from dairy, I suggest oat milk or almond milk, and it tastes the same)

• ¼ cup + 1 tablespoon melted coconut oil or 5 tablespoon unsalted butter, melted (Lactose-free butter is a good alternative to make this recipe even safer)

• 2 large eggs

• 2 tablespoon maple syrup (I use honey because it works better for my gut)

• 1 teaspoon vanilla extract

• Optional: 1-2 bananas! (For banana waffles and to help add more protein)

Steps: (more in detail on the owners page down below)

1. Whisk dry ingredients together in a bowl; whisk wet ingredients in another bowl

2. Pour wet ingredients into dry ingredients and stir until combined

3. Let the batter sit for 10 minutes while plugging in your waffle iron

4. Pour batter into iron until desired golden color and repeat with the reaming batter!

Sources:

Information: Basson AR, Chen C, Sagl F, Trotter A, Bederman I, Gomez-Nguyen A, Sundrud MS, Ilic S, Cominelli F, Rodriguez-Palacios A. Regulation of Intestinal Inflammation by Dietary Fats. Front Immunol. 2021 Feb 2;11:604989. doi: 10.3389/fimmu.2020.604989. PMID: 33603741; PMCID: PMC7884479.

Recipe: https://cookieandkate.com/easy-gluten-free-oat-waffles/