Veggies and Fruits for IBD: 4 Ways to Enjoy Them Without Triggering Symptoms
Health ConditionsDigestive HealthIBD

4 Ways to Enjoy Fruits and Veggies Without Triggering Inflammatory Bowel Disease (IBD) Symptoms

Cooking or pureeing fruits and vegetables can make them easier to digest for people with Crohn’s disease or ulcerative colitis.
4 Ways to Enjoy Fruits and Veggies Without Triggering Inflammatory Bowel Disease (IBD) Symptoms
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Published on June 30, 2025
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For the nearly 1 in 100 Americans living with an inflammatory bowel disease (IBD) like Crohn’s disease or ulcerative colitis,

 eating fruits and vegetables can be a challenge.

While these foods are packed with fiber and essential vitamins and minerals that support overall health, the high fiber content and tough textures of many raw fruits and vegetables can trigger symptoms like bloating, abdominal pain, and diarrhea for many people with IBD.

During active flares, or if you have strictures or an ostomy, the risk of discomfort or even bowel obstruction can make you wary of eating produce at all. Many people with IBD also experience anxiety about eating fruits and vegetables, because of the fear that they might trigger symptoms or worsen their condition. Yet, avoiding fruits and vegetables altogether can deprive your body of key nutrients that help maintain gut health and support your immune system.

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With a few smart strategies, you can modify the texture of fruits and vegetables to make them easier to tolerate and still reap their nutritional benefits.
— Rachel Dyckman, RDN, registered dietitian nutritionist and professional member of the Crohn’s & Colitis Foundation

The good news: With a few smart strategies, you can modify the texture of fruits and vegetables to make them easier to tolerate and still reap their nutritional benefits. These four strategies could help you enjoy fruits and veggies without aggravating your IBD symptoms.

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1. Puree Fruits and Veggies

Pureeing fruits and vegetables is one of the most effective ways to make them easier to digest for people with IBD. By blending produce into smoothies, soups, or sauces, you break down tough fibers and reduce the risk of irritation or obstruction, especially for those with strictures or an ostomy.

For example, pureed vegetable soups — like creamy carrot, parsnip, or winter squash — are gentle on the gut and contain soluble fiber (fiber that dissolves in water), which can help slow down digestion and solidify stool.

 Pureed fruit smoothies made with ripe bananas, avocados, or berries (with seeds pulverized) are also typically well tolerated and nutrient-rich. This approach allows you to safely incorporate fiber, which is vital for gut health, without triggering symptoms.

2. Cook Fruits and Veggies Until Soft

Cooking fruits and vegetables until they are fork-tender can significantly reduce their fiber toughness, making them easier to digest.

 Steaming, boiling, roasting, or baking softens the cell walls of produce, which helps minimize gastrointestinal irritation.
Start with starchy vegetables like peeled potatoes, winter squash, carrots, and parsnips. These are IBD-friendly and gentle on the gut. Cooking also works well for greens: Sauté or steam spinach and kale, or blend them into soups for a softer, more digestible texture.

3. Choose Canned or Frozen Fruits and Veggies

Canned and frozen fruits and vegetables are often softer than their fresh counterparts and can be excellent choices for people with IBD. These products are typically peeled, chopped, and cooked (or blanched) before packaging, making them easier to digest.

Frozen produce is picked and processed at peak ripeness, preserving its nutrient content — sometimes even surpassing fresh produce in certain vitamins.

 Canned fruits in juice or water without added sugars and vegetables without added sodium are soft, convenient, and budget-friendly. They also have a longer shelf life, making it easier to keep nutritious options on hand.

4. Peel, Seed, and Modify the Texture of Fruits and Veggies

Peeling fruits and vegetables removes much of the insoluble fiber (fiber that doesn’t dissolve in water) which can be hard to digest, especially during flares or for those with strictures. Fruits like apples can be introduced as applesauce first, then peeled and thinly sliced, and eventually as whole apples if tolerated. You can also opt for soft, peeled options such as ripe bananas, avocados, papaya, and peaches.

Removing seeds from fruits like berries, tomatoes, and kiwi can further reduce irritation, as seeds are often problematic for people with IBD.

Texture modification can also mean chopping, mashing, or blending produce into smaller pieces. Think about whether a food could pass through a fine strainer — if so, it’s likely to be easier on your gut. For example, try using onion powder instead of raw onions during active symptoms, or opt for cooked and peeled bell peppers (or jarred roasted peppers) for a softer alternative. For greens, cook and puree kale or spinach to make them more digestible.

The Takeaway

  • Texture modification — through pureeing, cooking, peeling, or choosing canned or frozen options — can help people with inflammatory bowel disease (IBD) enjoy the nutritional benefits of fruits and vegetables without triggering symptoms.
  • Start with soft, peeled, and well-cooked produce, and gradually reintroduce new foods as tolerated, paying attention to your body’s responses to each food.
  • Consult with your healthcare provider or dietitian for personalized guidance, and remember that a nutrient-rich, produce-inclusive diet for IBD is possible with the right strategies.
Illustrative graphic titled Ways to Enjoy Fruits and Veggies Without Triggering IBD Symptoms shows Puree or blend them. Cook them until soft. Choose canned or frozen. Peel and seed them. Chop or mash them. Everyday Health logo.
Modifying the textures of raw fruits and vegetables can make them easier to digest.Everyday Health
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Resources
  1. Lewis JD et al. Incidence, Prevalence, and Racial and Ethnic Distribution of Inflammatory Bowel Disease in the United States. Gastroenterology. November 2023.
  2. Tips for Enjoying Fruits and Veggies When Living With IBD. Crohn’s & Colitis Foundation. April 7, 2025.
  3. How to Overcome Food Anxiety When You Have Inflammatory Bowel Disease. Mount Sinai. March 29, 2023.
  4. Inflammatory bowel disease (IBD): Role of fiber. American Gastroenterological Association Patient Center. 2021.
  5. Gold S et al. The Evolving Guidelines on Fiber Intake for Patients with Inflammatory Bowel Disease; From Exclusion to Texture Modification. Current Gastroenterology Reports. March 2025.
  6. In The Kitchen with Crohn's & Colitis Foundation: Eating Vegetables with IBD. Crohn’s & Colitis Foundation. February 21, 2025.
  7. The Best Foods to Eat and Avoid for Inflammatory Bowel Disease. University Hospitals. July 7, 2020.
  8. Bouzari A et al. Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage. Journal of Agricultural and Food Chemistry. January 2015.
  9. Morton H et al. Inflammatory Bowel Disease: Are Symptoms and Diet Linked? Nutrients. September 2020.
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Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Rachel Dyckman, RDN

Author
From Crohn's & Colitis Foundation

Rachel Dyckman, RDN, is the New York City–based owner and founder of Rachel Dyckman Nutrition, a private practice providing one-on-one nutrition counseling, nutrition writing, consulting, and corporate wellness services. She has particular expertise in weight management, cardiovascular health, blood sugar control, and digestive conditions, including inflammatory bowel disease, irritable bowel syndrome, gastroesophageal reflux, diverticular disease, and food intolerances.

She earned a master’s degree in clinical nutrition from New York University, where she also completed her dietetic internship in affiliation with Mount Sinai Hospital in Manhattan. 

Her nutrition philosophy is centered around optimizing the gut microbiome, the trillions of microorganisms inhabiting the gut. In applying this, she helps others improve their health and prevent or manage chronic conditions.

Her writing has been featured on Well+Good and Fig. She is a medical reviewer for HealthCentral and frequently contributes her nutrition expertise in interviews with media outlets, including U.S. News & World Report, Women's Health, Healthline, Parade, and Eat This, Not That.

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