Chronic inflammatory bowel diseases (IBD) such as Crohn's disease or ulcerative colitis present many challenges, especially when it comes to the right diet. A well-tolerated smoothie can be a valuable support - both in remission and during flare-ups. Here you can find out which ingredients are particularly suitable, why they help and what you should look out for!
Why are smoothies a good choice for IBD?
Smoothies have several benefits for people with IBD:
- Easy to digest: ingredients are finely blended, which is easier on the digestive system.
- Nutrient-rich: Important vitamins and minerals, which are often lost through inflammation, can be easily absorbed.
- Anti-inflammatory: The right ingredients can help to reduce inflammation in the body.
- Customizable: Every gut is different! You can vary the smoothie depending on your tolerance.
The best ingredients for a CED-friendly smoothie
🍌 Banana - Easy to digest, provides energy and contains lots of potassium, which is important for the electrolyte balance, especially after diarrhoea.
🫐 Blueberries - Rich in antioxidants and anthocyanins, which have an anti-inflammatory effect and protect the intestinal barrier.
🥣 Yoghurt - Provides probiotics that support healthy intestinal flora. A variant with a higher fat content can help to better absorb the curcumin from turmeric.
✨ Cinnamon & turmeric - Natural anti-inflammatories! Turmeric contains curcumin, which can be absorbed with fat and black pepper.
🌾 Wheat bran - A valuable source of iron, which is important when there is a deficiency due to inflammation or blood loss.
🥣 O atmeal & psyllium husks - Oatmeal is well tolerated and psyllium husks help to regulate digestion by binding water in the intestine.
🥛 Oat milk - Well tolerated, contains beta-glucans which have a positive effect on intestinal health.
Instructions: How to prepare the perfect CED smoothie
Ingredients:
- 1 ripe banana
- A handful of frozen or fresh blueberries
- 200 ml oat milk
- 2 tbsp yogurt (preferably probiotic)
- 1 teaspoon psyllium husks
- 1 teaspoon wheat bran
- ½ tsp turmeric + a pinch of pepper
- ½ tsp cinnamon
Preparation:
- Put all the ingredients in a blender.
- Blend on the highest setting until the smoothie is creamy.
- If desired, dilute with a little more oat milk.
- Pour into a glass and enjoy! 🥤
What you should look out for:
- Drink slowly: Smoothies are liquid, but your digestive system will be happy if you enjoy them slowly and salivate well.
- Not too cold: Food that is too cold can cause digestive problems, especially if you have a sensitive gut. Better to drink at room temperature!
- Test individual tolerance: Every person with IBD has different tolerances. If you don't tolerate an ingredient well, leave it out or substitute it.
Conclusion
A well-constructed smoothie can be a simple and nutrient-rich support for people with IBD. With anti-inflammatory ingredients, easily digestible nutrients and a pleasant consistency, it can be a valuable part of your diet both in remission and in more sensitive phases.
Try it out and find out if it's as good for you as it is for me! 💛
Would you like to find out more about nutrition and gut health in IBD?
Here you will find 14 tips for a healthy diet:
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