8 Superfoods for Crohn’s Disease

If you search for superfoods online, you’ll generate a long list of foods chock-full of vitamins and nutrients like fiber. While superfoods are beneficial for good health, some mainstays might not be the best options if you have an inflammatory bowel disease (IBD) like Crohn’s. For instance, superfoods high in fiber may simply be too difficult to digest during a flare, when a low-fiber diet is recommended.

But don’t throw in the towel on eating healthy with Crohn’s disease just yet: Some nutrient-dense superfoods like fruits and vegetables are easier on your digestive tract than others. You just have to know which ones to try and have the patience to sample one at a time.

“Much like if you were testing a particular food for an allergy, we recommend trying only one new food, or reintroducing a food, at a time,” says Kelly O’Connor, LDN, CDE, a registered dietitian and certified diabetes educator in Baltimore. “That way, you’ll easily be able to pinpoint if a certain food exacerbates symptoms or not.” It’s helpful to keep a food journal to track this information.

Because Crohn’s disease can interfere with the way your body digests foods and absorbs nutrients, it’s important to make the food you eat count. Talk with your doctor or dietitian to see if the following nutrient-rich superfoods will be a good fit for you and what else you might need to supply the minerals and vitamins that Crohn’s makes it hard for you to get.

1. Salmon Many types of seafood are rich in omega-3 fatty acids, which are known to have an anti-inflammatory effect, says O’Connor. One review of research found that omega-3 fatty acids reduced intestinal inflammation and helped lead to disease remission in some with ulcerative colitis. Salmon is also a good source of protein and is gentle on the stomach. When cooking salmon, opt for simple recipes that avoid added fats or spices, which could trigger a flare.
2. Berries Yezaz Ghouri, MD, a gastroenterologist at the University of Missouri Health Care in Columbia, recommends fruits such as strawberries and blueberries because they’re easily digestible for people with Crohn’s disease. They also exhibit antioxidant activity, which protects your cells against damage. Research has found that blueberries are high in anthocyanins, which protect the body from oxidative damage and inflammatory conditions. He says they are an excellent alternative to fruits such as apples that are frequently eaten with their tough peels. If you are going to eat apples or pears, be sure to remove the tough outer skin first.
3. Soy Milk Drinking plant-based alternatives to cow’s milk helps with lactose intolerance, a condition commonly associated with Crohn’s disease, says Dr. Ghouri. Soy milk has isoflavones, which help to reduce inflammation. A research review reported that isoflavones help regulate gut bacteria. But there’s no need to avoid dairy products unless you’re lactose intolerant.
4. Cooked Vegetables Eating veggies in their raw forms can aggravate Crohn’s symptoms. If you’re having a flare-up, you should eat well-cooked vegetables. O’Connor suggests making soups with low-fat broth or stock (instead of a creamy dairy-based broth that may not be well-tolerated) and pureeing veggies to create a highly nutritious meal that’s easy on the digestive tract. But make sure to continue avoiding vegetables with high fiber and those that are gas-producing. Madalina Butnariu, MD, a gastroenterologist at the Ohio State University Wexner Medical Center in Columbus, says celery, broccoli, and Brussels sprouts are on the list of IBD foods to avoid.
5. Orange Sweet Potatoes Sweet potatoes are an excellent source of vitamins A and C, B vitamins, and potassium. One study found sweet potatoes to be one of the top three anti-inflammatory foods eaten by people with Crohn’s disease. Valued for their anti-inflammatory health benefits, sweet potatoes are delicious when roasted, boiled, and mashed, or even cooked on the grill. Ghouri recommends patients eat pureed food. For this reason, mashed sweet potatoes will go down well because of their soft and pasty texture. Just avoid eating the skins because they’re fibrous and may trigger a flare.
6. Purple Sweet Potatoes A review of research reported that purple sweet potatoes have high anthocyanins and antioxidant activity that help against inflammation associated with oxidative stress. They have also been found to help with maintaining the “good” bacteria in your gut. When cooking with purple sweet potatoes, you might want to add an additional tablespoon (tbsp) or two of liquid to achieve the consistency you are used to when using orange sweet potatoes.
7. Yogurt Yogurt is a rich source of probiotics — “good bacteria” — and helps promote gut health. And unlike cow’s milk and cheese, yogurt is a dairy product that is well tolerated by people with IBD. Dr. Butnariu explains that the bacteria in yogurt help to break down the lactose, making it easier on the stomach. When choosing yogurt, opt for the plain variety with no added sugar. Butnariu also says to avoid any added sugar alternatives, such as sorbitol, because they can cause an upset stomach. You want to make sure the label states that it contains “live and active cultures.”
8. Seaweed Seaweed is an underrated superfood for people with inflammatory bowels. A research review from 2021 reported seaweed has many nutrients that help lower the risk for inflammation. Fermented foods with seaweed, such as kimchi, also provide probiotics that help regulate your gut. Additionally, another review suggested brown seaweed can help regulate gut bacteria by promoting the growth of good bacteria and suppressing the growth of harmful bacteria.

Your Crohn’s superfoods list is by no means limited to these foods, but they’re a tasty and nutritious start. Don’t forget to stay hydrated, too. Butnariu says hydration, avoiding trigger foods, and taking prescribed medication from your doctor are all important factors in managing Crohn’s disease.

Additional reporting by Jocelyn Solis-Moreira.

RELATED: What to Know About Diet and Nutrition When You Have Ulcerative Colitis