When you're in the middle of a flare, everything feels like a potential trigger. That healthy salad you'd normally enjoy? Off limits. Your go-to whole grain toast? Not happening. Even foods that are usually “safe” suddenly feel risky when your gut is angry.
Here's what I've learned about navigating food during the tough times.
From what I've found, switching to a low-fiber, low-roughage diet during active inflammation can give your digestive tract the rest it needs to heal. This isn't about restriction for restriction's sake, it's about strategic support for your gut when it needs it most.
Smart Swaps for Flare-Friendly Eating
Through trial and error, I've discovered which foods to reach for when your usual options are off the table:
Instead of raw vegetables, try:
Well-cooked carrots, sweet potatoes, or parsnips
Vegetable juices for nutrients without the roughage
Soft, steamed asparagus tips
Pureed vegetable soups
Instead of whole grains, try:
White rice (it's actually your friend here)
Sourdough bread (the fermentation process seems to help)
Well-cooked oats or oatmeal
Rice-based or corn-based options
For protein without the stress:
Soft, flaky fish like salmon or cod
Well-cooked chicken (think tender, not chewy)
Smooth nut and seed butters
Eggs prepared any way you like them
Pantry Essentials for Flare Preparation
For me, having the right foods on hand meant I’m not scrambling when symptoms hit:
Shelf-stable heroes:
Quality bone broth or vegetable broth
Canned fish (salmon, tuna, sardines)
Smooth nut butters without added chunks
Unsweetened applesauce
Rice cakes for easy, bland carbs
Freezer-friendly options:
Pre-cooked white rice (portion it out)
Bananas (perfect for smoothies when overripe)
Pre-cooked, soft vegetables you can reheat
Fresh picks that last:
Ripe bananas and melons
Avocados for healthy fats
Root vegetables that cook up soft
Simple Preparation Tips
When you're not feeling your best, I've found cooking needs to be as simple as possible:
Make it soft: I cook vegetables until they're very tender. If you can easily mash them with a fork, you're on the right track.
Blend when possible: Smoothies, pureed soups, and blended sauces give you nutrition without the texture challenges.
Keep seasonings gentle: In my experience, fresh herbs like basil, parsley, and mint are usually well-tolerated. Mild spices like turmeric can add flavor and anti-inflammatory benefits. Garlic and onion, on the other hand, can be triggers for many.
Beyond Food: Other Helpful Techniques
Chew more thoroughly: This sounds simple, but taking the time to really chew your food helps break it down before it hits your already-stressed digestive system. I aim for at least 20-30 chews per bite when I'm flaring.
Eat smaller, more frequent meals: Large meals can overwhelm an inflamed gut. I've found that eating smaller portions every 2-3 hours works better than three big meals.
Stay hydrated: Dehydration can worsen symptoms, so I try to sip water throughout the day. Warm herbal teas have been soothing for me too.
Mind your temperature: I've noticed that room temperature or slightly warm foods tend to be gentler than very hot or cold options.
The Mental Side of Flare Eating
Let's acknowledge something that doesn't get talked about enough: the anxiety around food during flares. Every bite can feel like a gamble. You're not being dramatic, this is a real part of managing IBD.
Be patient with yourself and the process.
When to Seek Support
If you're struggling to maintain adequate nutrition during a flare, or if symptoms persist despite dietary changes, don't hesitate to reach out to your care team. Sometimes we need medical intervention alongside dietary support.
Building Your Toolkit
Remember, the best time to prepare for a flare is when you're feeling good. Stock your pantry with gentle options, familiarize yourself with which foods work for your body, and remember that this phase won't last forever.
Digestible Tip
Create your personal "flare-friendly" grocery list now:
Pick 5-7 foods from the categories above that you know you tolerate well
Keep these items stocked in your pantry/freezer
Test new low-fiber options when you're feeling stable, not during active symptoms
Having a plan removes the guesswork when you need it most.
We're building Fathom to help you track what works for your body and navigate IBD with confidence. The kind of personalized insights that make managing flares less overwhelming. Learn more at: https://fathom.care
What are your go-to flare foods? We'd love to hear them.
Stay strong,
The Fathom Team