Crohn’s disease in particular can trigger symptoms, including cramps, diarrhea, and fatigue, in any part of the gastrointestinal tract, according to the Crohn’s and Colitis Foundation. That’s one reason people with Crohn’s can also experience a loss of appetite and even weight loss. “People with Crohn’s typically don’t absorb all of the nutrients from their food,” says Laura Burak, RD, CDN, author of Slim Down With Smoothies. “Some can even develop food fears because of the symptoms they’ll experience afterward.” But addressing these issues can be as simple as flipping a switch, she says — the one that turns on a blender.
The Nutritional Benefits of Smoothies
“Smoothies are one of the best ways to get your body the nutrition and calories it needs,” says Burak. “They’re really versatile too.” Not only do they double as meals or snacks, but the ingredients can also be tailored to a person’s specific nutritional needs and tastes. Best of all, for people with Crohn’s disease, many foods are better tolerated in smoothie form. “Blending begins the process of breaking food down, so smoothies give your digestive system a little bit of a break,” says Burak. Plenty of her clients cannot eat whole fruits and vegetables or nuts and seeds. “But throw it in a blender,” she says, “and they can get all the same minerals, vitamins, and other nutrients without the GI distress.” One of those important nutrients is fiber, which is found in fruits, vegetables, whole grains, and nuts. It is thought to help people with Crohn’s lower their risk of flares, according to a study published in December 2015 in the journal Clinical Gastroenterology and Hepatology. Gayatri Saldivar, RDN, who specializes in digestive disorders and food sensitivities, and Alicia Connor, RDN, who is also a chef, came up with the following guidelines for building a better smoothie. Keep in mind that because IBD affects everyone differently — and people have their own preferences and tolerance levels — you should use these as jumping-off points. They also note that you can easily turn a smoothie into a soup if you crave something warm: Just sub bone broth for the liquid and use savory ingredients.
Protein can boost your energy levels while keeping you feeling fuller, longer. Plus, it can help you gain weight, if that’s your goal. Good sources include nut milks; organic, non-GMO soft tofu; smooth, all-natural nut butters (store bought or homemade); protein powders; collagen; and powdered peanut butter with no added sugar or salt.Produce is one of the best sources of carbohydrates and much-needed vitamins, minerals, and fiber. Focus on fresh, soft, peeled fruits and leafy greens, or opt for frozen fruit and vegetables.Healthy fats, such as mono- or polyunsaturated fats, are satiating and can give your smoothie a calorie boost. Good sources include fresh or frozen avocado, flaxseed oil, avocado oil, extra virgin olive oil, chia seeds, ground hemp seeds, ground flaxseed, and smooth nut butters.Liquid helps blend the other ingredients, but it can also keep you hydrated. Water is always an option, but other good choices include fruit juice and non-dairy milk.Whole grains are a good source of fiber. Try including whole rolled oats or quinoa in your smoothies; both are gluten-free.Dairy is not always tolerated by people with IBD, but if your system can handle it, fermented foods that contain probiotics, such as yogurt and kefir, may help you feel better during a flare. Yogurt can also be a good source of protein.
Framework for a snack smoothie
Protein: 7–14 grams (g)Fruit: ½ cupHealthy fat: 1 teaspoon (tsp) to 1 tablespoon (tbsp)Fiber*: 1 tsp to 1 tbspLiquid: About ½ cup; add more if necessary (Your liquid could contribute to the protein.)
Framework for a meal smoothie
Protein: 14–20 gFruit: ½–1 cupLiquid: ½–1 cup (Add more if necessary for your desired texture.)Healthy fat: 1 tsp to 1 tbspFiber*: 1 tsp to 1 tbsp
*For your fiber, consider a partially hydrolyzed guar gum, which may be better tolerated by those with GI issues, according to a study published in July 2017 in the International Journal of Molecular Sciences. During an IBD flare, it may be beneficial to err on the side of caution with how much fiber you introduce into each meal and snack. Sticking to lower-fiber soft fruits and cooked vegetables can help under these conditions.
Smoothie Recipes for IBD
Because having ready-to-go, well-tolerated recipes for the blender is even more important when you are not feeling your best, here are some tasty ones to try out, courtesy of Slim Down With Smoothies.
The Great Green
Fill up on vitamin C, potassium, and healthy fats.
2 cups baby spinach1 cup unsweetened vanilla almond milk1 cup frozen pineapple1 fresh (or frozen) banana¾ plain coconut yogurt¼ fresh (or frozen) avocado1 tbsp ground flaxseed
Hot Pink Power Smoothie
Dragon fruit, aka pitaya, contains fiber, magnesium, and vitamin C.
1 cup unsweetened coconut milk1 cup frozen pineapple¾ cup plain low-fat Greek yogurt1 packet (3.5 ounces) frozen dragon fruit
Beet the Bloat
Ginger might help soothe digestive issues such as nausea.
1 cup unsweetened vanilla almond milk1 small beet, peeled and cubed (or 1 cup frozen beets)1 cup frozen mixed berries1 cup frozen pineapple1 cup baby spinach or kale¾ cup plain low-fat Greek yogurt1 tbsp chia seeds1 tbsp fresh ginger, grated, or 2 tsp ground ginger
