Crohn's Disease
Crohn’s disease may seem like a nuisance with symptoms such as regular diarrhea, fatigue, pain or malnutrition that over 1.6 million Americans suffer from, according to the Crohn’s and Colitis Foundation. However, with proper nutrition and awareness of what foods trigger symptoms, these flare ups can be regulated. Keep in mind that not everyone with Crohn’s will react the same to certain foods, so it is important to keep track of which foods bring about symptoms. With this in mind, some classic trigger foods to avoid are spicy foods, caffeine, excess oil, foods high in sugar, and high-fiber foods, such as raw fruits and vegetables. This includes, but is not limited to:
- Fructan or fructose containing vegetables (asparagus, broccoli, cauliflower, cabbage. garlic, onion, snap/snow peas, tomato sauce, etc.)
- Fructose or polyol containing fruits (apples, cherries, mangos, peach, watermelon, etc.)
- High pro-inflammatory omega-6 fats (sunflower oil, safflower oil, grapeseed oil)
- Pistachios, almonds, and hazelnuts
- Fruit juices
- Sweeteners (agave syrup, honey)
Ideally, an individual with Crohn’s will want a diet low in fiber. Studies have found that this type of diet has allowed up to sixty percent of patients to have reduced symptoms of Crohn’s within two years. An increase in prebiotic intake to promote growth of healthy bacteria to fight against the bad bacteria can also be beneficial. Prebiotics can be found in bananas which would be a perfect post-workout snack. Another important aspect to understand is to cook vegetables to avoid flare ups rather than eating them raw. This will improve digestibility. Blending and pureeing are also goods ways to smooth down raw fruits and vegetables.
For more post-workout meals, low-glycemic carbohydrates are the most important to consume. This includes blackberries, blueberries, or kiwi. Papaya is also a great fruit to consume because it contains an enzyme that aids digestion. For an evening workout session, one may want to consume foods such as butternut squash, carrots, or winter squash afterwards.
Research has shown that eating five to six smaller meals will put less stress on the gastrointestinal tract. This is optimal over eating three large meals to reduce symptoms such as bloating and cramping. The same concept applies when intermittent fasting. Intermittent fasting has been found to be beneficial for those with Crohn’s by limiting the window of time that an individual is eating. Since the digestive system is only working for about six to eight hours per day, this will reduce inflammation.
Carb backloading is not an issue for an individual with Crohn’s. Individuals should be able to complete any style of diet that they choose as long as trigger foods are not eaten. This is the same for athletes as well. There are many well-known athletes in the world that have been diagnosed with Crohn’s that still compete well. Symptoms can be debilitating, however diet is the key to reducing these flare ups. It is important to avoid the high-fiber foods, raw fruits and vegetables (especially if they are high-glycemic), and red meat or pork. Remember that every digestive tract is different, so it is important to avoid your own trigger foods. With a proper diet, athletes can perform well.
Remember to focus on eating lean protein sources, healthy fats, and low-glycemic carbohydrates. It is key to create an even balance for individuals with Crohn’s. Ideally 33% of the plate should be protein, 33% should be fat, and the last 33% should be carbohydrates resulting in an evenly balanced diet to avoid flare ups.