Foods that help you get the nutrients you need

When you have inflammatory bowel disease (IBD), getting the nutrients your body needs is especially important. Your body is still growing and developing, and it needs enough energy, vitamins and minerals to help you feel your best.

Sometimes, IBD can make it harder to eat enough or absorb certain nutrients. You might have a smaller appetite, feel full quickly or find that some foods upset your tummy.

The good news is that there are lots of different foods that can help keep your body strong and healthy. You don't need to eat perfectly or follow the same diet as someone else. The aim is to find foods that work for you and help you get the nutrition you need.

💪 Why does my body need nutrients?

Nutrients are the things in food that help your body grow, repair itself and work properly.

They help you:

• Grow taller and develop during puberty.

• Build strong bones and muscles.

• Have energy for school, sport and everyday activities.

• Concentrate and learn.

• Support your immune system.

• Repair tissues and recover when you're unwell.

When you have IBD, inflammation can sometimes increase your nutritional needs or make it harder for your body to absorb certain nutrients. That's why your healthcare team might check your growth, weight and blood tests to make sure you're getting what you need.

🍞 Carbohydrates for energy

Carbohydrates are one of your body's main sources of energy. They help fuel your brain, muscles and everyday activities.

Foods that contain carbohydrates include:

• Bread and toast.

• Rice.

• Pasta.

• Potatoes and sweet potatoes.

• Oats and breakfast cereals.

• Crackers.

• Fruit.

If you're having a flare, you might find some high-fibre carbohydrates harder to tolerate. For example, white bread or white rice may feel more comfortable than wholegrain varieties for some people.

You don't have to avoid wholegrains if you tolerate them well. The best choices depend on your symptoms and individual needs.

🍗 Protein to help you grow and repair

Protein helps your body build and repair muscles, skin and other tissues. It's particularly important when you're growing or recovering from illness.

Good sources of protein include:

• Chicken and turkey.

• Fish.

• Eggs.

• Lean meat.

• Milk, yoghurt and cheese.

• Beans and lentils.

• Tofu.

• Nut and seed butters, if tolerated.

Try to include protein-rich foods regularly throughout the day. If you have a smaller appetite, having some protein with meals and snacks can help you get more nutrition from the food you manage to eat.

During a flare, your body may need more protein than usual, so speak to your dietitian if you're struggling to eat enough.

🥑 Healthy fats for energy and development

Fats provide energy and help your body absorb vitamins A, D, E and K. They also support growth and the development of your brain and nervous system.

Sources of healthy fats include:

• Avocados.

• Olive oil.

• Oily fish, such as salmon.

• Nuts and seeds.

• Peanut butter and other nut butters.

Fatty foods can sometimes make diarrhoea or nausea worse during a flare. If this happens to you, your dietitian can help you find other ways to get enough energy and essential fats without making your symptoms harder to manage.

🥦 Vitamins and minerals to keep your body healthy

Your body needs different vitamins and minerals for everything from making red blood cells to keeping your bones strong.

Some nutrients are particularly important when you have IBD.

🩸 Iron

Iron helps your body make red blood cells, which carry oxygen around your body. Low iron levels can contribute to tiredness and weakness.

Sources include meat, eggs, lentils, beans and iron-fortified cereals.

🦴 Calcium

Calcium helps build strong bones and teeth. Getting enough is especially important during childhood and the teenage years.

Sources include milk, yoghurt, cheese and calcium-fortified alternatives.

☀️ Vitamin D

Vitamin D helps your body absorb calcium and supports bone health.

Sources include oily fish, eggs and some fortified foods. Your body also makes vitamin D when your skin is exposed to sunlight.

🌱 Folate and vitamin B12

These vitamins help your body make healthy blood cells and support your nervous system.

Folate is found in leafy greens, beans and fortified cereals. Vitamin B12 is found in animal foods and some fortified alternatives.

🛡️ Zinc

Zinc supports growth, healing and normal immune function.

Sources include meat, eggs, dairy products, beans and seeds.

IBD can affect how well you absorb some nutrients, and certain medicines or surgeries can increase the risk of deficiencies. Your healthcare team can check whether you need extra support.

🍓 Fruit and vegetables for a range of nutrients

Fruit and vegetables provide vitamins, minerals, fibre and other nutrients that support your health.

You could try:

• Bananas, berries and melon.

• Apples or pears.

• Carrots and pumpkin.

• Broccoli and spinach.

• Peas and green beans.

You don't have to eat every fruit or vegetable to get the benefits. Try different colours and varieties that you enjoy and tolerate.

If you're having a flare, you might find that cooked, peeled or softer fruit and vegetables are easier to manage than raw or high-fibre options.

If you have a narrowing in your bowel, follow the advice of your IBD team about which foods and textures are safe for you.

🥛 What if I struggle to eat enough?

Sometimes, IBD can make eating difficult. You might feel full quickly, lose your appetite or worry that eating will trigger symptoms.

If this happens, there are ways to help you get more nutrition.

• Try smaller, more frequent meals. Several smaller meals or snacks might feel easier than three large meals.

• Choose nourishing snacks. Yoghurt, cheese and crackers, eggs or a smoothie may help you get extra energy and protein.

• Make meals more nutritious. Adding olive oil, cheese or nut butter to foods you tolerate can increase their energy content.

• Keep easy foods available. When you're tired or unwell, simple foods that you know agree with you can make eating easier.

• Ask for help. Your dietitian can suggest options that suit your symptoms and nutritional needs.

If you're regularly struggling to eat, losing weight or feeling weak, tell your parent or carer and your IBD team.

🥤 Do I need nutritional drinks or supplements?

Not everyone with IBD needs supplements or nutritional drinks. Many people can get what they need from food, while others need additional support.

Your healthcare team might recommend:

• Nutritional drinks to provide extra energy, protein and nutrients when eating enough is difficult.

• Iron supplements if your iron levels are low.

• Vitamin D or calcium if you need extra support for bone health.

• Vitamin B12 injections or supplements if you cannot absorb enough vitamin B12.

• Other vitamins or minerals if blood tests or your medical history show that you need them.

Some supplements can cause side effects or interact with medicines, so don't start taking high-dose vitamins or minerals without advice from your healthcare team.

🍽️ What if some healthy foods upset my tummy?

A food can be nutritious and still be difficult for you to tolerate at certain times.

For example, beans, wholegrains and raw vegetables contain useful nutrients, but their fibre may increase discomfort for some people during a flare.

This doesn't mean you need to avoid these foods forever. You might tolerate them better when your IBD is under control, or when they're prepared differently.

Focus on getting enough nutrition from the foods you can manage. If you're avoiding several food groups, ask your dietitian to help you find suitable alternatives.

You don't have to eat a particular food just because it's considered healthy. Your individual needs and how you feel matter, too.

💚 Remember

There isn't one perfect diet for everyone with IBD. Your nutritional needs may change as you grow, as your symptoms change and as you move through different stages of treatment.

Aim to eat a variety of foods that you enjoy and tolerate, get enough energy and protein, and ask for help if eating becomes difficult.

Your IBD team and dietitian can help you make sure you're getting the nutrients you need to grow, stay strong and do the things you love.

This article is for general information only and is not a substitute for medical advice. Nutritional needs vary from person to person. Speak to your IBD team or a qualified dietitian before making significant dietary changes or starting supplements.