10 Foods to Soothe an IBD Flare-Up and Support Gut Healing

If you’ve ever experienced an IBD flare-up, you’ll know how debilitating and overwhelming it can feel. The intense cramps, constant bathroom trips, and fear around every bite of food can leave you frustrated and exhausted.

Here’s the truth:

Food isn’t your enemy during a flare-up—but the wrong foods can make you feel like you’re at war with your own body. I know this all too well from my own healing journey and from working with hundreds of clients navigating the challenges of IBD.

The good news? The right foods can be incredibly soothing, giving your gut the break and nourishment it desperately needs to recover.

In this blog, I’m sharing 10 gut-friendly foods that can help calm your symptoms during a flare-up and support your overall healing.

10 Foods to Soothe an IBD Flare-Up

1. Plain baked sweet potato

• Sweet potatoes are soft, easy to digest, and packed with vitamins like A and C, which support healing and reduce inflammation.
• Tip: Remove the skin and enjoy them baked or steamed for ultimate gentleness.

1. Bone broth

• Bone broth is rich in collagen, gelatin, and amino acids like glutamine, which help repair the gut lining and reduce inflammation.
• Sip on it warm or add it to soups and stews for extra comfort.

1. Steamed carrots

• Carrots are gentle on the digestive system when cooked. They’re a great source of beta-carotene, which the body converts into vitamin A to promote healing.
• Steam them until soft and pair with your favourite protein for a simple, soothing meal.

1. Smoothies with kefir and banana

• Kefir is a fermented drink packed with probiotics to help rebalance the gut microbiome.
• Pair it with ripe bananas, which are low in fibre and rich in potassium, to create a gut-loving, nourishing smoothie.

1. Plain white rice

• White rice is easy to digest and gentle on the gut lining during a flare-up. It also provides a much-needed energy boost without irritating your system.
• Combine it with bone broth or plain poached chicken for a simple, healing meal.

1. Poached chicken breast

• Chicken breast is a lean, low-fat protein that’s easy on digestion and provides essential amino acids to support repair.
• Poaching keeps it soft, gentle, and free from added oils or spices that could cause irritation.

1. Courgette (peeled and steamed)

• Courgettes are low in fibre and incredibly easy to digest when peeled and cooked. They’re also hydrating and full of nutrients to support gut health.
• Add them to soups or serve as a soft side dish.

1. Homemade soups (broth-based)

• Homemade soups are the ultimate comfort food during a flare-up. Choose clear, broth-based options with well-cooked, gut-friendly veggies like carrots and courgettes.
• Avoid cream-based soups, heavy fats, or strong seasonings.

1. Well-cooked oats

• Oats are a great source of soluble fibre, which can be soothing for the gut when cooked properly.
• Opt for plain porridge with water or a splash of almond milk, and add a drizzle of honey for natural sweetness.

1. Avocado

• Avocado provides healthy fats that are anti-inflammatory and supportive of gut healing.
• Enjoy it in small amounts, mashed or blended into smoothies for added creaminess.

Why These Foods Work

During an IBD flare-up, your gut needs time to rest and heal. These foods are soft, easy to digest, and packed with nutrients that:

• Calm inflammation
• Support gut lining repair
• Provide energy without irritating the digestive system

When you simplify your meals and focus on foods like these, you give your gut the opportunity to recover without adding unnecessary stress.

A Client Story: Sarah’s Transformation

Let me share a quick story about my client Sarah. She struggled for years with relentless IBD flare-ups. Like many people, she was eating foods everyone told her were “healthy,” but they often left her feeling worse.

When we worked together, we simplified her nutrition with a list like this one. Instead of focusing on restriction, we built her meals around these soothing, nutrient-dense foods.

The result? In just 3 months, Sarah’s symptoms calmed, her energy returned, and for the first time in years, she felt confident around food again.

The Next Step in Your Healing Journey

If you’re in the middle of a flare-up right now, take a breath. You don’t have to figure this out alone.

Here’s what you can do next:

1. Save this blog so you have these foods ready when you need them.
2. Download my free gut-healing guide for simple, actionable steps to calm your symptoms. DOWNLOAD HERE
3. DM me ‘CALM’ on Instagram or book a free consultation to learn how my Mindful Gut Healing Method can help you feel better in just 3 months.

Your body is always speaking to you, and I’m here to help you listen.

Healing doesn’t have to feel overwhelming—it starts with small, simple changes, like the foods you choose to nourish yourself with.

Let’s help your body feel safe again.