Fatty fish, lean protein, soluble fiber and softened foods may support gut health in people with ulcerative colitis.Ulcerative colitis requires a personalized approach—there’s no one-size-fits-all diet.For the best care, work closely with a registered dietitian and gastroenterologist.

Ulcerative colitis is a chronic inflammatory bowel disease that can cause inflammation, ulcers and damage in the large intestine. Although diet is only one piece of the puzzle, choosing the right foods may help manage your symptoms. Like many other digestive disorders, which foods feel good or trigger discomfort is highly individual. For this reason, meeting with a registered dietitian can be especially helpful as they can provide personalized guidance based on your symptoms and triggers.

That said, there are some foods that are generally beneficial for people with ulcerative colitis, while other foods may aggravate symptoms or may be harder to digest. Here, we explore the research and insights from dietitians and a gastroenterologist to help you navigate eating with ulcerative colitis, including practical tips and guidance on the best foods for gut health.  

Goals of Eating With Ulcerative Colitis

When you have ulcerative colitis, it’s important to follow a diet that helps reduce inflammation, manage symptoms and support overall gut health. Your dietary needs may also vary depending on whether you’re experiencing a flare—when you are experiencing active symptoms—or are in remission. 

Cheryl Harris, M.P.H, RD, a registered dietitian specializing in digestive disorders, notes that a person’s diet may change depending on where they are in their treatment. For instance, someone in a flare will have different needs than someone in remission, while another person may need to prepare their gut before surgery compared to post-surgery. Individuals with a J pouch or an ostomy will also have unique nutritional requirements, Harris explains. ”It’s very important that we’re mindful that needs change over time, and that patients understand that their needs will consistently shift.”

“The optimal diet for ulcerative colitis varies depending on the person and their individual triggers,” shares Edwina Clark, M.S., RD, CSSD, a registered dietitian who also has ulcerative colitis. During a flare, low-fiber diets are typically recommended. “Mounting evidence suggests that a Mediterranean-style eating approach can help improve disease outcomes and inflammatory markers, she adds., However, the specifics and diet adherence can vary depending on personal triggers. “For example, gluten, raw oats and some nuts are triggers for me, so I generally avoid them. Similarly, many people with ulcerative colitis cannot tolerate dairy, but that’s not an issue for me.”

Since individual needs vary, it’s important that you work closely with a registered dietitian who can provide personalized recommendations to help you avoid triggers, manage symptoms and meet your nutritional needs.

Best 6 Foods for Ulcerative Colitis

While individual needs will vary, these foods are usually well tolerated by people with ulcerative colitis.

Fatty Fish

Fatty fish—like salmon, mackerel and sardines—are a rich source of omega-3 fatty acids, which provide anti-inflammatory benefits, says Clark. “Specifically, fatty fish are a great source of EPA, a type of omega-3 fat shown to be particularly helpful at reducing inflammatory markers in people with ulcerative colitis,” she explains. For instance, in one study of 60 patients with ulcerative colitis, those given 1,000 mg of EPA daily had less mucosal inflammation compared to the placebo group. Although more research is needed to confirm their role in managing ulcerative colitis, including fatty fish in the diet remains a valuable way to support overall gut and inflammatory health.

Low-Lactose Dairy 

Omar Khokhar, MD, a gastroenterologist at OSF HealthCare, recommends low-lactose dairy or dairy alternatives for people with ulcerative colitis. Lactose, the naturally-occurring sugar in milk, can be a trigger for some individuals. Choosing low-lactose options may help manage symptoms while still providing important nutrition and anti-inflammatory benefits.

Fortunately, there are several dairy products that are lactose-free or low in lactose, like yogurt, hard cheeses and lactose-free milk. Harris suggests strained (Greek-style), low lactose yogurt as a soothing, easy-to-digest option that’s also rich in calcium and protein.

Foods Rich in Soluble Fiber

There are two main types of fiber—soluble and insoluble—and they affect digestion differently. Insoluble fiber adds bulk and speeds up movement throughout the gut, while soluble fiber absorbs water and forms a gel in your gut, which is often gentler on the intestines.

“Soluble fiber is usually better tolerated than insoluble fiber in people with ulcerative colitis,” says Clark. “[It also] helps promote satiety, cholesterol control and microbial health in the gut.” Some studies even suggest that soluble fiber—such as oat bran—may help relieve ulcerative colitis symptoms, though more research is needed.

Examples of food sources of soluble fiber include oats, psyllium husk, bananas, carrots, squash, sweet potatoes, mushrooms, black beans and chickpeas.

This isn’t to say that insoluble fiber should be avoided altogether, but it’s important to pay attention to your symptoms—especially during a flare. In some cases, excessive insoluble fiber can worsen diarrhea or other digestive discomfort.

Smoothies 

With ulcerative colitis, it’s not just about the types of foods you choose, but how they’re prepared. Blending fruits and vegetables starts the digestion process by breaking the foods down into smaller pieces, making them easier on the digestive system. “I’m a big fan of fruits and veggies in a smoothie. Changing texture makes foods much more digestible,” says Harris. 

Fruits and vegetables are also rich in polyphenolic compounds, which are known for their anti-inflammatory properties and may support a healthy gut barrier and greater microbial diversity in people with ulcerative colitis., 

Get creative with smoothies by combining a variety of colorful fruits and vegetables—like berries and leafy greens—based on your taste preferences and digestive needs.

Lean Protein

Khokhar recommends eating more lean protein when you have ulcerative colitis, as it’s well tolerated and non-irritating. Protein needs are higher during active disease to support healing and repair. In fact, those with ulcerative colitis may need up to 1.5 grams per kilogram per day (0.68 g/lb/d) to meet their increased needs and reduce the risk of malnutrition.

High-quality lean protein sources include chicken, turkey, tofu, eggs and other lean cuts of meat.

Cooked Vegetables 

Just as smoothies help make fruits and vegetables easier to digest, cooking has a similar effect. Cooking and peeling vegetables can make them easier to tolerate compared to eating them raw. “Some of my patients can eat almost anything in remission. I even have a few patients who can eat Brussels sprouts, and I’m all for it! However, in a flare, many patients need to modify textures,” Harris explains. 

She adds that simple swaps can improve tolerability—like choosing applesauce instead of a whole apple, or cooking vegetables such as carrots and broccoli to soften their fibers. Steaming, baking or adding them to a hearty dish can boost flavor and nutrition without causing digestive discomfort.

Foods to Limit or Avoid

People with ulcerative colitis won’t all need to limit the same foods. “Trigger foods vary widely from person to person,” notes Clark. Khokhar adds that it’s a good idea to avoid anything that’s harder to digest. Some common foods to limit or avoid include whole corn, dried fruit, high-fat or fried foods, processed meats, alcohol or ultra-processed foods with excess added sugars, emulsifiers or other additives.

That said, it’s important to work closely with your healthcare provider and listen to your body to figure out what works best for you.

Practical Tips

“Ulcerative colitis is an inflammatory disorder, and so it’s important to think about whole-body health, rather than exclusively focusing on removing gut-irritating foods—although that’s important too,” says Clark. Here are some other lifestyle habits and choices that can further support gut health and overall well-being in individuals with ulcerative colitis:

Get Adequate Sleep: “Poor sleep has been linked with increased ulcerative colitis disease activity,” shares Clark. In fact, research has found higher relapse rates for people with irritable bowel disease who slept poorly. Establish a healthy nighttime routine, like shutting off screens early, enjoying a cozy cup of herbal tea with a good book and sticking to a consistent bedtime. Manage Stress: Harris notes, “stress does not cause ulcerative colitis. However, physical and emotional stress tends to increase inflammatory markers and make ulcerative colitis symptoms worse.” She advises to have self compassion and find what works for you, whether that’s meditation, yoga, a bath or get in a good laugh. Move Your Body: “Studies suggest that regular exercise, particularly of low-to-moderate intensity, helps curtail inflammation, improve microbial composition and promote quality of life in people with ulcerative colitis and Crohn’s disease,” shares Clark.Keep a Food Symptom Journal: To better understand potential trigger foods, keep track of what you eat and any symptoms that follow. Reviewing this with a registered dietitian can help provide personalized guidance tailored to your needs.Take Care of Your Health: It’s important to be in the know about your health and get regular checkups. “Overall physical health and vaccinations are crucial,” says Khokhar. Visit a Gastroenterologist: If you notice new symptoms or have any concerns, it’s important to consult a gastroenterologist to ensure you’re receiving appropriate medical care.Visit a Registered Dietitian: If trying to figure out what to eat is feeling stressful, get support from a registered dietitian specializing in digestive disorders.

Our Expert Take

Ulcerative colitis is a form of inflammatory bowel disease that can significantly impact daily life. While there’s no one-size-fits-all approach, evidence suggests that thoughtful diet choices can help manage symptoms and support overall gut health. Although everyone tolerates food differently, including fatty fish, lean protein, soluble fiber and softened fruits and vegetables may be helpful. Other lifestyle habits—like managing stress, getting quality sleep and moving your body regularly—are also important.

That said, it’s important to remember that ulcerative colitis is not caused by lifestyle habits. Harris notes, “There’s no perfect diet, and it’s important to reinforce that diet didn’t cause ulcerative colitis. Chasing perfection increases stress, leads to social isolation and increases rates of eating disorders.” It’s key to balance your unique needs and identify the foods that help you feel your best. For personalized guidance, consider visiting a registered dietitian.