Eating Well Over the Holidays with IBD

Aim to Expand Your Diet When Possible

If your IBD is currently stable, the holidays can be a meaningful time to focus on dietary variety. Research shows that a more diverse diet, especially one rich in fiber, supports a healthier gut microbiome. Many people with IBD unnecessarily restrict foods out of fear of triggering symptoms—but over time, this can reduce nutrient intake and even worsen gut tolerance.

If you’re in remission and feeling well, consider slowly broadening your diet by adding small portions of new foods—especially those naturally high in fiber, vitamins, and minerals, such as fruits, vegetables, whole grains, nuts, and legumes. If fiber sits well with you, try to include a variety of fiber-rich foods to help support regular bowel habits and overall digestive health.

Choose Balanced, Nourishing Meals

A balanced meal generally includes protein, healthy fats, and a source of carbohydrates—plus fiber if tolerated. This balance can help stabilize energy, reduce blood sugar swings, and allow for gentler digestion.

Consider filling your holiday plate with:

• Lean proteins like turkey, chicken, tofu, or fish
• Soft, cooked vegetables such as carrots, squash, or green beans
• Whole grains like quinoa, brown rice, or oats (if tolerated)
• Healthy fats like avocado, olive oil, nuts, or nut-based dishes
• Fruit-based desserts or snacks, especially those that are peeled or cooked, if your gut prefers gentler options

And yes, you can absolutely enjoy holiday treats! Moderation and mindfulness can help you savor your favorites without feeling overwhelmed.

If You’re in an Active Flare, Your Needs Are Different

During an IBD flare, digestion can become more sensitive, and certain foods that are normally well-tolerated may worsen symptoms. In this situation, it is perfectly appropriate to adjust your holiday eating patterns.

Common flare-friendly modifications can include:

• Avoiding spicy foods, greasy or fried dishes
• Choosing lower-fiber options (such as refined grains or well-cooked, peeled fruits and vegetables)
• Eating smaller, more frequent meals
• Limiting high-fat or high-sugar foods if they trigger symptoms
• Being mindful of alcohol, carbonated drinks, and caffeine

However, it’s important to remember that flare recommendations vary widely from person to person. There is no single “diet.” What matters most is listening to your body and following guidance from your healthcare team or dietitian.

Prepare Ahead and Communicate

If you’re attending a gathering, don’t hesitate to bring a dish you know you tolerate well. Let hosts or family members know ahead of time if you need certain accommodations—they are often more than happy to help. Planning reduces stress and ensures you have options that feel safe and enjoyable.

Bottom Line

With thoughtful choices and self-awareness, it’s absolutely possible to enjoy holiday meals while managing Crohn’s disease or ulcerative colitis. Whether you’re working on expanding your diet or navigating a flare, honoring your body’s needs will help you feel confident, included, and nourished this holiday season.