Why your body needs extra nutrients while growing

Growing up takes a lot of energy! As you get taller, build muscles, develop bones and go through puberty, your body needs the right nutrients to help everything work properly.

If you have Crohn’s disease or ulcerative colitis (IBD), getting enough nutrients can be especially important. IBD can sometimes make it harder for your body to absorb nutrients, eat enough food or keep up with the extra energy it needs.

The good news is that there are ways to support your body as it grows. Let's look at why nutrients matter and how you can get what you need.

🌱 Why does my body need extra nutrients?

Your body is constantly growing and changing, especially during childhood and puberty.

Nutrients help your body do all sorts of important jobs, including:

• Building strong bones and teeth.

• Helping your muscles grow and repair.

• Giving you energy to learn, play and enjoy your favourite activities.

• Supporting your immune system, which helps protect you from infections.

• Making new blood cells that carry oxygen around your body.

• Helping your brain and nervous system work properly.

Think of nutrients as the building blocks your body uses to grow, repair and stay healthy. If you don't get enough of certain nutrients over time, your growth and development can be affected.

🥗 Which nutrients are important for growing?

Your body needs a mixture of nutrients, and each one has a different job to do.

🥚 Protein

Protein helps build and repair muscles and other body tissues. You need it as you grow, recover from illness and stay active.

You can find protein in foods such as eggs, chicken, fish, meat, beans, lentils, tofu and yoghurt.

🦴 Calcium and vitamin D

Calcium helps build strong bones and teeth, while vitamin D helps your body absorb calcium.

Your bones grow and strengthen throughout childhood and adolescence, so getting enough of both is important.

Calcium is found in dairy products, calcium-fortified plant milks, tofu made with calcium and some other foods. Vitamin D can be found in foods such as oily fish, eggs and fortified products.

Your healthcare team can help you work out whether you're getting enough, especially if you avoid dairy or have difficulty eating a variety of foods.

🩸 Iron

Iron helps your body make haemoglobin, a protein in red blood cells that carries oxygen around your body.

If you don't get enough iron, you may feel tired, weak or less able to concentrate. Iron is found in foods such as meat, beans, lentils, tofu and iron-fortified cereals.

Some kids with IBD develop low iron levels because of inflammation, bleeding from the bowel or not getting enough iron from food. Your doctor may check your iron levels with blood tests.

🍞 Carbohydrates and healthy fats

Carbohydrates provide energy for your everyday activities, while fats provide energy, help your body absorb certain vitamins and support brain development.

Foods such as bread, rice, potatoes, oats, fruit, olive oil, avocado, nuts and seeds can help supply these nutrients.

Your body needs enough energy to grow, so you don't need to avoid carbohydrates or fats to be healthy.

🍊 Vitamins and minerals

Your body also needs nutrients such as zinc, folate, vitamin B12 and vitamin C.

They help with growth, making new cells, supporting your immune system and keeping different parts of your body working properly.

Eating a variety of foods can help you get many of these nutrients. However, some people with IBD need extra support if their bodies aren't absorbing enough or their diets are limited.

🩺 Why can getting enough nutrients be harder with IBD?

IBD can sometimes make it more difficult to get all the nutrients your body needs.

Here are a few reasons why:

• Inflammation: When your bowel is inflamed, your body may need more energy and protein.

• Less appetite: Stomach pain, nausea or feeling full quickly can make eating difficult.

• Diarrhoea: Frequent diarrhoea can cause your body to lose extra fluid and minerals.

• Trouble absorbing nutrients: Inflammation or surgery affecting parts of your digestive system can make it harder to absorb certain nutrients.

• Food restrictions: If you avoid certain foods because they make your symptoms worse, you might miss out on some important nutrients unless you find suitable alternatives.

This doesn't mean you will automatically have nutrient deficiencies because you have IBD. It simply means your healthcare team may pay extra attention to your nutrition and growth.

🚀 What happens if I don't get enough nutrients?

If your body doesn't get enough energy or particular nutrients over time, you might notice that you're more tired than usual, find it harder to concentrate or struggle to keep up with your usual activities.

Not getting enough nutrients can also affect your growth, bone strength and development during puberty.

Sometimes, there aren't any obvious signs at first. That's one reason why your IBD team may monitor your height, weight and blood tests even when you're feeling okay.

If you're worried about your growth, appetite or energy levels, tell your healthcare team. They can help work out whether your body is getting what it needs.

🍽️ How can I give my body the nutrients it needs?

You don't have to eat perfectly to support your growth. Small, manageable habits can make a difference.

Here are some things you can try:

• Eat regularly: Meals and snacks help provide energy throughout the day.

• Include different foods: When you can tolerate them, try a variety of protein foods, grains, fruit, vegetables and sources of healthy fats.

• Choose foods you enjoy: Eating should be enjoyable, not something that makes you feel stressed.

• Find alternatives that work for you: If certain foods trigger symptoms or you avoid them for another reason, ask your dietitian about suitable replacements.

• Drink enough fluids: This is especially important if you have diarrhoea.

• Ask for help when eating is difficult: Your healthcare team can suggest ways to get enough nutrition when your appetite is low or your symptoms are active.

During a flare, you may need to adjust what you eat depending on your symptoms. There isn't one diet that works for every person with IBD, so it's best to get advice that suits your needs.

💊 Do I need vitamins or supplements?

Not everyone with IBD needs supplements. Some people get everything they need from food, while others may need extra vitamins, minerals, iron or other nutritional support.

Your healthcare team might recommend blood tests to check for deficiencies and help decide whether a supplement is needed.

It's important not to start taking lots of supplements on your own. Some can be harmful in large amounts, and not every supplement is suitable for everyone.

If you're struggling to eat enough, your dietitian may also suggest nutritional drinks or other ways to help you meet your body's needs.

💙 What if I'm worried about my growth?

If you're shorter than your friends, losing weight, feeling exhausted or worried that your body isn't developing as expected, it's okay to ask for help.

Your IBD team can check your growth over time, look for nutritional deficiencies and help you find ways to support your body.

You haven't done anything wrong if you're finding it difficult to eat enough or get the nutrients you need. IBD can make things more complicated, and you deserve support.

⭐ Remember

Your body is doing lots of important work as you grow, and nutrients help it build strong bones, develop muscles, produce energy and support puberty.

Having IBD can sometimes make getting enough nutrients more challenging, but your healthcare team can help you work out what your body needs.

You don't need to eat perfectly. The goal is to give your growing body the nourishment, care and support it needs to help you feel your best.