The Colitis Diet

Our Research Journey

When we met, Phil was just like any other Colitis patient – taking medication and struggling to control symptoms. We were very average in our eating habits. We ate the average Western diet and we were not particularly into healthy foods. But, together, we were determined to find a way to better manage the symptoms and were open to any solutions.

First, we consulted a licensed Naturopathic Doctor (ND). NDs are medical doctors with additional nutritional training. First, the ND performed allergy tests for gluten and casein – a protein found in milk – both of which tests showed Phil was allergic. This meant we had to lay off wheat and dairy. Second, the ND recommended we exclude foods that exacerbate gut inflammation: sugar, tannins (coffee, black tea, red wine, chocolate), sodas (which contain sugar and carbonation), and fried and processed foods.

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Second, while reading extensively from peer-review medical journals, we discovered a large body of scholarship that has been finding links between UC and gut bacteria: “Recent results of genome-wide association studies performed in large cohorts of patients confirmed the previously suggested participation of microbial components in the development of Crohn’s disease and ulcerative colitis.”⁷² [Tlaskalová-Hogenová et al, 2011]

As humans, our colon is populated by billions of different bacteria (in totality – known as the microbiota), which help us digest out food. While much our our gut bacteria is beneficial, some bacteria may be pathogenic (harmful). An excess of pathogenic bacteria may play a role in gut inflammation.

In order to learn more, we signed up for the American Gut Project to map out gut bacteria. Our American Gut Project mapping showed several types of pathogenic (harmful) gut bacteria.

From our research, we learned that a person’s diet is able to encourage certain populations of gut bacteria to multiply, while depleting others. We have read numerous medical articles on how to reduce the presence of pathogenic bacteria while encouraging the population of good bacteria, as well as research on how to reduce gut inflammation and lower the risk of Colorectal Cancer (CRC). See our Research.

Third, while conducting our research, we tried most known IBD diets to ease colitis symptoms – Vegetarian, Vegan, Forks Over Knives, FODMAP, and Elaine Gotschall’s Specific Carbohydrate Diet (SCD). We have reviewed the Other UC Diets & Books.

In our search for a better way to manage UC symptoms, we did not start with a preconceived diet in mind. Rather, we took in the medical research on UC and found that dietary modifications may have a scientifically significant impact on UC symptoms. See our Research.

The Result: Based on our tests, gut bacteria mapping, and peer-reviewed research, we have designed our diet for Ulcerative Colitis. We achieved a deep remission by keeping to the diet 100% of the time.

Our Colitis Diet may not be for everyone. We understand that there are many opinions on suitable UC diets and we are not aiming to intervene into medical debates. We are only sharing what has worked very well for us and we are doing so for free. We hope our experience may benefit your health, but we have no vested interest in you following our diet. If you consider our diet, please do so in agreement with your doctor.

Timeline: The diet takes time to take effect. Here is our diet timeline from our experience:

• After 3-4 month on the diet: noticeable improvement. Lower frequency and lesser urgency; bleeding stops;
  • The diet should be kept strictly for best results;
• After 1 year on the diet: remission sets in, low frequency, no pain, controllable urgency, no bleeding, considerably lower inflammation (C-reactive protein levels normal or near-normal);
  • The diet should be kept strictly for best results;
  • Can re-introduce butter
• After 1 year and 6 months on the diet: remission.
  • The diet can be slightly relaxed. We slowly re-introduced certain foods. See “Foods Reintroduced After 1 Yr., 6mo.” below.

This is the timeline and the diet derived from our experience. We do not guarantee results. Results may vary depending on the severity of the disease, overall health, and adherence to the diet. We are merely sharing our experience.

The diet is difficult. It requires enormous self-discipline, strength, and support network. You will need the help and support of your family and friends. Let them know about your new diet and don’t be afraid to ask for help in adhering to it or just in helping you cook.

The Colitis Diet

Foods Allowed on the Diet*

*If a food on the “Allowed” list is a trigger for you personally, naturally, you may exclude it

• Fruits: All that agree with you.
• Vegetables: All that agree with you.
• Berries: All that agree with you.
• Salads: Spinach, Cabbage salads recommended. Dress them lightly with Olive Oil or Apple Cider Vinegar
• Meat and Fish – bake, steam, boil, broil. Do Not fry, grill or smoke. We eat a piece of meat (chicken or turkey) the size of our fists 1-3 times per week
• Eggs: Allowed in moderation. 1-3 eggs per week. Boiled or skillet-cooked with a little oil and a bit of water, covered with a lid. Not fried in oil.
• Potatoes: mashed potatoes (not from box), boiled, baked potatoes.
• Whole Grains (Gluten-Free): Rice, Oatmeal, Cornmeal, Buckwheat, Lentils, Quinoa.
• Soups (Only from Scratch, No Canned Soups): bone broths, chicken soups without pasta in it. No Cream Soups.
• Fermented Foods: Pickled cucumbers, cabbage, peppers, etc. are packed with beneficial gut bacteria that can re-populate your colon. We highly recommend it. See a great book of simple fermentation recipes on Other UC Diets & Books. Note: beware of store-bought pickles, which can have
• Yogurt: Only homemade. Commercial yogurt sold in stores usually ferments for 6-8 hours, which is not enough time for the bacteria to eat all the milk sugars (like lactose) that may cause you discomfort. Ferment home-made yogurt for 24 hours at least. This is a great SCD tip. Our Yogurt Recipe.
• Spices: Simple, Not From Mixes. Salt, Pepper, Red Pepper, Paprika, Bay Leaves, Cumin, Coriander, etc.
• Oils: Olive Oil or Sunflower Oil. No Pan Sprays
• Tea: Green Tea, Chamomile Tea, Mint Tea. No “Fruit Teas” or Black Tea
• Nuts: All that agree with you
• Nut butters: only those that do not contain high fructose corn syrup, sugar, or chocolate. In natural food stores there are machines that make butters directly from nuts.
• Juices and smoothies: All. But only if these are home-made or have no added sugar.
• Condiments and Sauces: Tamari Sauce (gluten-free soy sauce substitute), high-quality mustard, apple vinegar, red wine vinegar.
• Beans and Legumes: All in moderate quantities. They can create gas and discomfort, but are otherwise excellent sources of protein.

Foods NOT Allowed on the Diet

• Gluten. We recommend that you first take the allergy test for gluten; this can be done by your GP or GI doctor. We are in no way anti-gluten fanatics, in fact, we never really heard or thought of gluten before we tested if Phil is allergic to it. Our test results showed that Phil was quite allergic to it. If you turn out to be allergic, exclude gluten 100%. Gluten is contained in the following foods:
  • All Wheat Products: bread, pasta, biscuits, cakes, waffles, pancakes.
  • All things breaded: schnitzels, meatballs, breaded and friend chicken and fish
  • Beer
  • Grains like Bulgur, Couscous, Rye.
  • Soy Sauce.
  • Do not eat gluten even in small doses.
• Dairy: Test for lactose and casein allergy/sensitivity. Phil’s tests were also quite clear that he had a casein allergy, which is why even Lactaid (lactose-free milk) did not work for him. If allergic to lactose or casein, exclude milk, yogurt, kefir, sour cream, cream, even butter for the first year.
• Fatty foods: All
• Fried foods: All. You can bake, steam, boil.
• Smoked Foods: All. Smoked Foods trigger inflammation.
• Alcohol: All. Beer contains gluten and the wine – tannins, which worsen inflammation.
• Sweet Drinks and Sodas: All. They contain sugars, which trigger inflammation. The colorants and carbonation in these drinks further exacerbate inflammation. Honey-sweetened ice-cold green or herbal tea is much better.
• Chocolate: All. Chocolate and Red wine contain tannin, which triggers inflammation.
• Coffee: All. Even Decaf. Contains tannin, which triggers inflammation.
• Black Tea: All. Contains Tannin, which triggers inflammation. Keep away from “Fruit Teas”, they have lots of colorants and artificial ingredients.
• Fast Food: All. First 12-18 months on the diet – no fast food at all.
• Sugar: substitute with Honey or Agave Syrup. Sugar triggers inflammation.
• Juices and Smoothies not made at home in a blender or juicer. Contain lots of sugars.
• Spice Mixes and Rubs: All. They triggered particularly bad inflammation and contain artificial ingredients and preservatives, anti-caking agents. If you like a mix – get all the spices separately and mix them yourself.
• Frozen Food and Processed Food: All sausages, store-bought rotisserie chicken, salamis, pepperoni, frozen pizzas and snacks – all forbidden on the diet.
• Ready-Made Food: Take-out, Restaurant Food, Food you have not made yourself.
• Exotic and Spicy Foods
• Sauces and Condiments: Soy sauce (substitute with gluten-free Tamari Sauce), Ketchup (contains lots of sugar or corn syrup), Relish, Ranch, Hot Sauce, BBQ sauce, all restaurant sauces.
• Lots of meat: Excessive consumption of meat has been linked to an increased risk of colorectal cancer (CRC). See out Research section.

Foods Reintroduced After 1 Yr., 6 Mo.

• Butter, hard cheeses (Gouda, Swiss, Parmesan)
• Dry white wine – has a lower tannin content
• Occasional foods containing sugar – gluten-free cookies or sweets
• Occasional smoked salmon
• Occasional eating out – 1-2 times/mo, but not fast food.