This post may contain affiliate links. Please read our disclosure for more info.
Dealing with the symptoms of a sensitive stomach can be tough, especially when you are flaring. Being one of the three million people who struggle with sensitive stomach and stomach problems, I am no stranger to the pain and dietary confusion that come along with a flare up. During these times, I often research what foods to eat that won’t cause a reaction, and how I can stay nourished during the flare. Let’s look into what a flare up is and what you should eat while you are going through one.
When you are experiencing a flare up from a sensitive stomach, it’s important to stay hydrated and eat easy-to-digest foods that are nutrient dense. Some examples of these include steamed spinach, fresh fruit smoothies, thoroughly cooked white rice, etc.
Everyone’s body is different, and what makes me flare may have no affect on you. It is important to listen to your body during a flare up, and remain calm. I know that it can feel like your whole world is being turned upside down, but it’s important to remind yourself that you won’t be flaring forever. By sticking to easy to digest and nutrient dense foods, you will give your body the support that it needs to get back into remission in no time!
FOODS TO EAT FOR A SENSITIVE STOMACH FLARE UP
1. Steamed Low-Fiber Vegetables
With sensitive stomachs, you are always hearing a different story about vegetables during a flare up. Some recommend to avoid them because they are fibrous and can irritate an already flared digestion, but in my experience they can actually be more beneficial than harmful.
Go with easy to digest vegetables that are low in fiber. Examples of vegetables that fit this description are:
- spinach
- carrots
- asparagus
- white potato
- beets
- squash
Pro tip: Make sure to cook these vegetables really good, preferably until they are very soft and easy to digest. The recommended ways to cook your vegetables during a flare is steaming and boiling, this helps break down the food and avoids any difficult to digest methods like frying. Cooking with little to no oil is also recommended during flare ups.
2. Green Smoothies and Fruit Smoothies
Fiber can be a struggle for many people during a flare, that is why it is so beneficial to blend your food into smoothies! Bananas are a personal favorite to use as a base when I am flaring because they are very low in fiber and easy to digest.
A typical colitis flare up smoothie can include 1-2 bananas, some frozen mango or blueberries for flavor, a handful of spinach, and plant based protein powder.
Green smoothies are a great way to get more nutrients into your diet, especially when you are flaring. If you find that the added veggies have too much fiber and are causing problems, just take them out! Even regular fruit smoothies are a great way to include nutrients in an easily digestible form.
Pro tip: Be sure to drink your smoothies slow, and chew your smoothie while you drink it. Thats right, I said “chew.” By doing this, you can introduce more digestive enzymes and help break down your food better.
3. Thoroughly Cooked or “Stewed” White Rice
One of the most universally accepted and favored flare up foods is white rice. Lower in fiber and easier to digest than its brown rice counterpart, white rice is a staple that I always have on hand for flare situations.
Pro tip: Thoroughly cook your white rice so that it is very soft. This can be done by cooking the rice in a soup with other low-fiber veggies, or just simply cooking it longer than you normal would.
By “stewing” the rice, you are making it easier for your body to absorb the micro and macronutrients, while simultaneously reducing the risk of having an adverse affect.
4. Low Fiber, Easy To Digest Fruits
Make sure that when you introduce fruit, you are doing it slowly and eating small portion sizes. Fruit is nutrient dense and soothing on the gut for many people, but occasionally people do experience trouble with fruit. That is why it is important to stick with low fiber fruits and to eat small portions.
There are so many options for low fiber fruits, but here is a general list of ones that I like to eat when you are suffering from an upset stomach:
- ripe banana
- peach
- melons
- papaya
- watermelon
- blueberries
Pro tip: For some people too much fructose can be a trigger when they are flaring, that is why it is recommended to incorporate fruit slowly and in small portions during a flare. Remember that everyone’s body reacts differently to food, so it is very important to listen to what your body is telling you.
If you experience a negative reaction to fruit while you are flaring, modify something! Maybe try smaller portions, switch up what kind of fruit you are eating, or focus mainly on blended fruit smoothies. Ultimately you are the best judge of what works well for you.
5. Freshly Made Pureed Soups
For the same reason that blended smoothies are beneficial during a flare, fresh blended soups provide your body with nutritious whole foods but in an easy to digest form. During a flare it can be hard to eat anything without experiencing pain and extreme symptoms, but it is important to continue providing your body with the nutrients your body needs to help support natural healing (to get back in remission!)
What I like to do is make a simple blended vegetable soup with whatever ingredients I have around my kitchen. Generally all you need is veggies, a base (broth, water, or non-dairy milk), and flavor. I also like to add some healthy fat, in the form of olive oil or coconut oil.
If you are still confused about what ingredients go into making one of these blended soup, here is one of my favorite examples:
Blended Curried Carrot Soup
- 6 medium sized carrots (steamed)
- 1 onion (steamed)
- 1-2 cloves of garlic (raw, beneficial for gut)
- 2 cups of veggie broth
- 1/2 cup of non-dairy milk of choice
- 1-2 tablespoons of coconut oil
- Salt, pepper, turmeric, and curry powder to taste
Blend all of these ingredients together for 2-4 minutes, or until thoroughly pureed. This is one of my favorite base recipes for all kinds of blended soups. You can replace the carrots in this recipe with butternut squash, potato, broccoli, etc. to make a wide variety of different soups!
Pro tip: When making blended soups, one of the appliances that is most beneficial to have is a high speed blender. Having a high speed blender allows you to make sure your food is fully pureed and easy to digest. It also makes the process of blending/cooking so much easier, as soups further cook while they are being blended on high speed.
The blender that I have had the best experience with, and my family uses exclusively, is the Vitamix. I have also enjoyed using the Nutribullet for smaller, more personal sized portions. Both of these blenders will greatly improve your soup making abilities, and may become your best friend while suffering from the painful symptoms of Ulcerative Colitis and Crohn’s Disease
Important Vitamins When Flaring
During a flare it can be hard to eat anything due to the pain and symptoms that go along with eating, but it is important to provide your body with the nutrients needed to support natural healing and return to remission in no time!
In order to achieve this, it can be very beneficial to take vitamins. This doesn’t mean that you have to take a million vitamins, but having a few that support your bodily processes can be very important. Below is a list of vitamins that I try to take when flaring:
- Iron – Depending on your symptoms, you may be experiencing internal bleeding. During this time, it is important to keep your iron levels up and avoid anemia.
- B12 – This vitamin already is deficient for many people, and during a flare you are more likely to become deficient in multiple vitamins and minerals. I always try to keep some form of B12 and B vitamins around the house.
- Vitamin D – Vitamin D is another important nutrient that Crohn’s and Colitis patients need to be mindful that they are getting enough. If you are concerned about your absorption of Vitamin D, taking it with its cofactor Vitamin K increases the absorption rate.
- Turmeric capsules – Turmeric is extremely anti-inflammatory and helps soothe my symptoms when they are flaring. I try to use Turmeric the same way I would use steroids, to reduce inflammation.
These are just a few of my personal vitamins that I am mindful of and take during my own flare up, be sure to consult a doctor and get blood work to find out which nutrient deficiencies are there and need to be addressed.
Foods To Avoid When Experiencing A Sensitive Stomach
These foods will vary from person to person, the trick is to listen to your body and do your best to identify which foods you do better with and which ones you don’t do as well. Below is a list of foods that is generally recommended to avoid while flaring:
- Nuts – Hard to digest
- Beans – Hard to digest
- Fried food – Upsets the gut
- Raw vegetables – Too much fiber and bulk, making it difficult to digest without blending or cooking
- Meat and Dairy – These generally cause more inflammation
- Coffee and Caffeine – This is a very common trigger for many IBD sufferers
During this time it is important to focus on rebuilding. By consuming a diet focused on easy to digest foods that are packed in nutrients, you will be on your way to getting back to health in no time.
How To Stop Discouragement In Its Tracks
It can be difficult during these times to remain positive, as the pain and symptoms associated with these diseases can be difficult.
The important thing to remember is that this pain won’t last forever.
Pro tip: Whenever you are feeling discouraged or sad, focus on all of the good things in your life. Your family, friends, significant other, etc. Having an attitude of gratitude will help you reduce negativity and will get your mindset in a better place of healing.
