How to Personalize Your Fiber Intake for Better Digestive Health

In the past, doctors often recommended low or reduced fiber diets for people with Inflammatory Bowel Disease (IBD). However, this approach is shifting to a more personalized diet based on what works best for each individual. This means that what you eat might change depending on whether you are in a flare-up of your symptoms or in remission. For example, you might stick to specific foods during a flare, but eat a wider variety when your symptoms are under control. Fiber-rich foods can be helpful, especially when your condition is in remission, but it's important to tailor your diet to your tolerance levels.

Fiber-rich foods provide key nutrients like vitamins, minerals, and plant-based compounds called polyphenols, which help reduce inflammation. They are also important sources of prebiotics, which feed the “good” bacteria in your gut and support overall health. However, the type of fiber and how it is prepared can impact how well you tolerate it.

When you eat fiber-rich foods, those that are high in soluble fiber tend to be easier on the stomach than those rich in insoluble fiber. But how the food is prepared also matters. For example, pulverizing or blending certain foods can make them easier to digest. So, while a salad with raw greens might cause discomfort, a smoothie made with blended spinach may not trigger symptoms. Cooking or steaming vegetables instead of eating them raw can also help make them easier on your digestive system.

Working with your healthcare team will help you figure out which foods are best for you. However, here are some examples of foods that are often better tolerated by people with IBD:

Fruits (peeled, soft)

• Applesauce, bananas, avocado, honeydew, cantaloupe, watermelon, fruit smoothies

Nuts and seeds

• Nut butters (peanut, almond, sunflower, tahini)

Whole grains (cooked)

• Oatmeal (old-fashioned rolled oats)

Vegetables (canned, steamed, baked, or mashed)

• Sweet potatoes (no skin), cauliflower, squash (butternut, kabocha, zucchini), carrots, pureed veggie soups, blended leafy greens (as tolerated)

Pureed beans and hummus

A great way to incorporate fiber into your diet is through smoothies. For an IBD-friendly smoothie, use lactose-free milk (since many people with IBD are also lactose intolerant), include healthy fats and lean protein, and add a mix of soluble and insoluble fiber, depending on what your body can tolerate.

Ultimately, your care team can help guide you to develop a diet that works for you, based on your symptoms and tolerance levels.

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*Reference available with PDF download