Over the past couple of years, I have learned that fiber
plays a big role in your diet, health and tummy. For someone with Crohn’s
disease, fiber can be a harsh enemy to the stomach at times.
Experts say that we need at least 30 grams of fiber a day on
average. Fiber is in fruits, vegetables, whole grains and legumes (mostly
beans, alfalfa, peas, clover and peanuts). Fiber forces your intestines to work
harder causing your bowel movements to move faster through your system. This is
a good thing if you are constipated or to just keep regular bowel movements.
However when you have Crohn’s disease, bowels do not need to be moving faster
during a flare. Periods of flares or times when symptoms are not under control,
bowels are moving too much with frequent diarrhea, ulcers and inflammation in
the intestines, blood in stool and a low grade fever. During these times, I want my bowels to slow
wayyyy down!
Eating a low fiber diet will help slow bowel movements down
while decreasing bloating, cramping and extreme gas. I first tried this and
altered my diet a couple of months after I was diagnosed. I was amazed at how
much changing my diet helped me feel better after meals. Of course this does
not heal or take away the Crohn’s, but it helps my symptoms.
It has been important for me to learn to not stick to this
low to no fiber diet all the time. My doctor’s and nutritionist remind me to
slowly incorporate more fiber back into my diet during times when I am feeling
better. Fiber is good for me when I am feeling better. It’s a constant back and
forth of listening to my body and learning when to say “no” to certain foods. Despite
the fact that fiber is harsh on my intestines, it works to clean out my colon
to reduce risk of colon cancer. Fiber helps transport cholesterol out of our
bodies, reducing the risk for heart disease. Fiber also helps keep people slim,
because you feel full sooner, it stays in your stomach longer and we do not eat
as much.
It’s funny how something with no nutritional value can have
such an impact on our bodies – both good and bad.
There are two types of fiber, which can help determine what
fiber is best or not best to eat - depending on your tummy is doing. Soluble
and insoluble fiber. Soluble dissolves better and is a little easier to digest.
Insoluble is resists digestion and does not digest well at all. This is the
kind you want to stay away from during times of inflammation or diarrhea.
Here are some examples of each:
Soluble: beans, peas, oatmeal, nuts, seeds, apples,
strawberries, pears and blueberries.
Insoluble: whole grains, brown rice, bran, carrots,
cucumbers, zucchini, tomatoes, grapes, dark leafy and green veggies
When my symptoms are not under control, I usually steam or
boil my veggies till they are mushy. This way I can still get nutrition from
the foods while they are able to go through my stomach easier.
I also am able to eat peaches, apples and baked potatoes
without the skin. I eat apple sauce, smoothies, bananas (I eat these all the
time! They are my number one “safe food.”) and white breads, like white English
muffins for breakfast, white sandwich bread, ciabatta bread, french bread/rolls
and sourdough bread.
When I am feeling good, I am able to eat very green salads. Never
any form of iceberg lettuce. That does not digest well and tears up my insides!
Hate that stuff. Last month, I forgot to take the iceberg lettuce off of my
turkey burger I ordered at a restaurant, and man oh man did I hurt.
I really hope this is helpful! This information can help
anyone with tummy issues. And let’s face it, whether you have Crohn’s or not,
we all have tummy issues! J
