Desserts are difficult to resist, especially during the holidays. Make these gut-friendly dessert dishes this season to avoid aggravating UC symptoms.
The holidays are almost approaching, which means there will be lots of delicious food on hand, including, of course, dessert. The problem is that people with ulcerative colitis (UC) may have greater difficulty eating sweets than those who do not have the inflammatory bowel illness (IBD). Although diet does not cause UC, certain foods can make it worse.
“Everyone reacts to things differently, so knowing which foods influence you is critical,” says Kelly Kennedy, a nutritionist at Everyday Health. However, there are several foods to avoid in general, including:
- Seeds and nuts, which are difficult to digest and can irritate the gastrointestinal (GI) tract (Smooth nut butters are okay.)
- Raw or dried fruits with skin, because they’re packed with fiber
- Dairy, if you’re lactose intolerant
- Cream, cheese, butter, palm oil, coconut oil, and mayonnaise, because they can increase gas, cramping, and diarrhea
- Caffeine and alcohol, which can irritate the GI tract
- Chocolate, because it contains caffeine and sugar, which can increase cramping and stool frequency.
Since many holiday treats tend to be pretty high in fat, Kennedy recommends opting for lighter options, which can help you avoid or limit symptoms. But if you really can’t do without, she says, “Having one to two bites would be better than going all in.”
Ingredients to Avoid if You Have UC
When you experience a UC flare-up, you should avoid foods that may worsen symptoms such as frequent bowel movements, diarrhea, bloody stools, and stomach pain, as well as fatigue, loss of appetite, and weight loss.
“Limiting sugar is especially important during a time of active diarrhea, as sugar can make this worse,” says Kennedy. “I’d recommend avoiding added sugars at all costs and switching to unsweetened applesauce instead.”
If you’re thinking about using artificial sweeteners, that may not be such a wise choice, either.
“Artificial sweeteners are controversial, with some people feeling that they could possibly be a trigger food for those with IBD,” Kennedy explains. “It would be a personal choice to include them in a colitis-friendly diet.”
Although the evidence is thin, a review published in September 2021 in the journal Frontiers in Nutrition, suggest that artificial sweeteners might trigger inflammation-causing changes to the gut bacteria, which could be problematic for people with conditions like IBD.
People with UC may also be more sensitive to gluten, a protein that’s found in grains such as wheat, rye, and barley. The symptoms of gluten intolerance include bloating and diarrhea.
There isn’t an ideal frequency for indulging in sweets, but moderation is key. When you’re not dealing with a flare, Kennedy says you may be able to indulge a little, but the main goal is to try to limit the chances of triggering UC symptoms.
“If it just won’t be Thanksgiving without a slice of Grandma’s apple pie, then just have a small slice and skip the ice cream,” she says.
- Omicron has spread to 57 countries, but WHO believes it’s too early to know if the variety is more contagious.
- ‘We have to commute by boat,’ says a coastal Ghanaian affected by the climate disaster.
You might also satisfy that craving for sweets with one of these UC-friendly dessert recipes.
Avocado Sorbet
Ingredients:
- 2/3 to 3/4 cup avocado chunks (1 medium avocado)
- ½ cup agave syrup*
- ½ cup light coconut milk
- ¼ cup fresh lime juice (from 2 to 3 limes)
- 2 tsp finely grated lime zest, preferably organic (from 2 to 4 limes)
*Substitute with pure maple syrup if agave irritates your stomach.
Nut-Free Chocolate Zucchini Muffins
Ingredients:
- 1 tbsp olive oil, for greasing
- ¾ cup shredded zucchini
- 4 large eggs
- ½ cup maple syrup*
- ½ cup unsweetened applesauce
- 1/3 cup coconut flour
- ¼ cup cacao powder
- 3 tbsp arrowroot powder
- 1½ tsp baking soda
- 3/4 tsp ground cinnamon
- ½ tsp ground nutmeg
- ¼ tsp sea salt
- ½ cup dairy-free chocolate chips
*Ideally 100% pure maple syrup, which doesn’t include corn syrup
Blueberry Galette
Ingredients:
Pastry
- 2¼ cups cashew flour*
- ¼ cup plus 3 tbsp arrowroot powder
- 1 tbsp coconut flour
- ¼ tsp sea salt
- ¼ cup maple syrup**
- 5 tbsp grass-fed unsalted butter, cold
Filling
- 2 cups blueberries
- 1 tbsp maple syrup**
- 1 tbsp coconut sugar
- 2 tsp arrowroot powder
- 1½ tsp fresh lemon juice
- Zest of 1 lemon
Egg Wash
- 1 large egg yolk
- 1 tbsp full-fat coconut milk
*May be substituted with finely ground almond flour made with blanched almonds
**Ideally 100% pure maple syrup, which doesn’t include corn syrup
Gingerbread Waffles
Ingredients:
- 4 large eggs, room temperature
- ½ cup almond butter or sunflower seed butter (unsweetened)
- ¼ cup maple syrup*
- 1 tbsp molasses
- 1/3 cup almond milk or coconut milk
- 2 tbsp melted coconut oil or ghee
- 3 tbsp coconut flour
- 1 tbsp arrowroot powder
- ¾ tsp baking soda
- 1 tsp ground cinnamon
- ½ tsp ground cloves
- ½ tsp ground ginger
- ¼ tsp sea salt
*Ideally 100% pure maple syrup, which doesn’t include corn syrup
Lactose-Free Smoothie
Ingredients:
- ¾ cup lactose-free milk
- ¾ cup peaches, canned in their own juice to reduce added sugar
- 2 tbsp smooth peanut butter
- Ice, to reach desired consistency
