9 of the Best Foods to Eat With Ulcerative Colitis
Digestive HealthUlcerative Colitis
Explore This Topic

9 of the Best Foods for Ulcerative Colitis

If you need ideas for your ulcerative colitis diet, these foods pack a nutritional punch — without irritating your digestive tract.
By
Updated on May 2, 2025
by
salmon, apple sauce, avocado and yogurt
When you have ulcerative colitis, it's important to eat foods that are rich in healthy nutrients.
Looking for an ulcerative colitis diet that’s right for you? The key is to find foods that fuel your body with essential nutrients but don’t aggravate your digestive tract.

“Food [can worsen] symptoms for some people with ulcerative colitis (UC), especially during flare-ups, but culprit foods can vary,” says Marc Schwartz, MD, a gastroenterologist with the University of Pittsburgh Medical Center (UPMC) and an assistant professor of medicine in the division of gastroenterology, hepatology, and nutrition in the department of medicine at the University of Pittsburgh. “If and how food affects colon inflammation is not clearly understood.”

While research into the ideal diet for UC is lacking, one study found that more than half of people with an inflammatory bowel disease (IBD) like UC avoid certain foods to prevent a flare-up. These include dairy, spicy foods, carbonated drinks, coffee, and alcohol.

Although eating or avoiding foods won’t cure your UC, it’s certainly a tool you can use to try to manage your symptoms. The healthiest diet for you should meet your calorie, protein, and micronutrient needs without aggravating your symptoms, so working with your doctor or a dietitian on menu planning (and adjusting your diet as you go) is always a good idea.

 Consider adding these nine foods to your UC diet.
1

Soothe Symptoms With Salmon

salmon fillet
Some research has found that omega-3 fatty acids, a type of polyunsaturated fat, may be beneficial for people with UC due to their anti-inflammatory effects.

“Salmon is an excellent source and rich in these important fatty acids,” says Amy Bragagnini, RD, a dietitian with Women’s Health Collective in Cedar Rapids, Michigan. “Not only is salmon filled with anti-inflammatory properties, but it also is rich in protein, which the body needs to help itself heal.”

Albacore tuna, sardines, walnuts, chia seeds, flaxseed oil, and ground flaxseed are other good sources of omega-3s.

2

Say Yes to Yogurt

yogurt
One reason to include yogurt in your diet: It contains probiotics.

“Probiotics consist of healthy bacteria, which your gut needs to thrive,” Bragagnini explains. “They live in your digestive tract and help to digest food, strengthen the immune system, and assist in eliminating harmful bacteria.”

Some research suggests that probiotics may help ease symptoms of UC, but more research is needed to confirm this.

Yogurt is also an excellent source of calcium, Bragagnini adds, which is extremely important in healthy bone formation. (People who have UC have a greater risk of osteoporosis than those without the condition.)

Keep in mind that not all yogurt is created equal. Look for labels that list live, active cultures. And watch the sugar content: Plain, unsweetened yogurt is your best bet. You can add a little fruit or cinnamon for some sweetness.

What Should You Eat When You Have Ulcerative Colitis?

Ira Breite, MD, a gastroenterologist at Mount Sinai Health System, discusses foods to avoid during an ulcerative colitis flare.
What Should You Eat When You Have Ulcerative Colitis?

Next up video playing in 10 seconds

3

Savor Some Squash

squash
All varieties of squash — butternut, spaghetti, acorn, zucchini — are healthy choices for UC, because they are high in fiber, as well as the antioxidants beta-carotene and vitamin C, Bragagnini says.

 Fiber helps maintain healthy gut flora, and antioxidants help repair damage done by inflammation.

“Adding squash to your diet can be a great way to ensure you are getting necessary vitamins and minerals that your body needs,” Bragagnini says. “Many people with ulcerative colitis may avoid squash, because they have heard they have to eliminate fiber, but this is not generally the case.”

You may need to experiment with different vegetables to see which you can tolerate best, she adds. You can also adjust their textures, which can help make some vegetables easier to digest. “Try peeling and cooking it, which can help it to soften and increase digestibility,” Bragagnini recommends.

Squash is very versatile in ways it can be cooked: You can roast winter squash and then mash the flesh for a side dish or puree it for soup. Shred cooked spaghetti squash with a fork and use the strands as a substitute for noodles, or use a vegetable spiralizer to make them.

However, you may want to avoid raw squash during a flare-up, as it can be tougher on the digestive tract, Bragagnini says.

4

Get Excited About Eggs

fresh eggs

If you’re having trouble getting enough nutrients in your diet, Bragagnini recommends adding eggs to your meals. “Eggs are a versatile food and an excellent source of protein,” she says. “I recommend them because they are also easy to digest, which is helpful for people with ulcerative colitis.”

Look for eggs that are fortified with omega-3s for even more nutritional benefits. Eggs are also rich in B vitamins, which convert food into energy, and the antioxidant selenium.

 Try them scrambled, make an omelet with veggies, or hard-boil them for a quick, protein-packed snack on the go.
5

Dig Into Avocados

avocado
Some people with UC find it hard to eat enough due to their symptoms.

 If you’re losing too much weight, nutrient- and calorie-dense avocados (filled with heart-healthy monounsaturated fats) can help you fuel your body in a healthy way. Mash and spread avocado on a sandwich as a substitute for mayo, chop it and add it to an omelet or salad, or freeze slices and toss them into a smoothie.

6

Opt for Olive Oil

olive oil
Olive oil is an excellent source of monounsaturated fats, which research suggests may help with UC by easing inflammation.

Other sources of monounsaturated fats include avocados, nuts, and seeds. Just note that raw nuts and seeds can be difficult to digest so you may want to limit or avoid them during a flare, Bragagnini says. To get the same benefits, try nut butters instead, which are easier on the digestive tract.

7

Spoon Up Some Applesauce

apple sauce
Apples are rich in vitamins and minerals, but their skin is high in insoluble fiber (a type of fiber that doesn’t dissolve in water), which can make them difficult to digest, especially during a flare-up. Applesauce may be a good alternative for a UC, as it eliminates the skin, and cooking down the texture can make it more tolerable.

Buy unsweetened applesauce, or make your own by peeling and cooking apples (remember to remove the seeds). Flavor it with your own mix of spices, but be sure to skip the sugar.

8

Choose Instant Oatmeal

oatmeal in a bowl
Instant oatmeal makes a quick and hearty meal or snack. It contains less fiber than steel-cut oats, because it’s slightly more processed,

 which makes it easier for people with UC to digest.

 Stick to plain or low-sugar varieties; sweeten it with fruit puree or add a dash of cinnamon.
9

Look for Lean Meats

raw chicken
You may need to ramp up your intake of healthy protein during flares.

 Because saturated fat can spell trouble for your digestive tract, go with healthier protein sources, such as lean cuts of meat. White poultry meat, fish, and lean cuts of red meat are all good choices.

The Takeaway

  • There’s no one-size-fits all diet for ulcerative colitis, but certain foods are typically better tolerated, particularly during flares.
  • If you have ulcerative colitis, consider adding foods like eggs, yogurt, avocados, lean cuts of meat, and foods high in omega-3 fatty acids, such as salmon, into your regular diet.
  • To find a diet that meets your nutritional needs without aggravating your symptoms, consider working with a doctor or a dietitian.

Resources We Trust

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. What Should I Eat? Crohn’s & Colitis Foundation.
  2. Crooks B et al. The Dietary Practices and Beliefs of People Living With Inactive Ulcerative Colitis. European Journal of Gastroenterology & Hepatology. March 2021.
  3. Nutrition Tips for Inflammatory Bowel Disease. UCSF Health.
  4. Marton LT et al. Omega Fatty Acids and Inflammatory Bowel Diseases: An Overview. International Journal of Molecular Sciences. September 30, 2019.
  5. Omega-3 Fatty Acids. National Institutes of Health Office of Dietary Supplements. July 18, 2022.
  6. How to Get More Probiotics. Harvard Health Publishing. January 29, 2025.
  7. Huang C et al. Probiotics for the treatment of ulcerative colitis: a review of experimental research from 2018 to 2022. Frontiers in Microbiology. July 6, 2023.
  8. Chedid VG et al. Bone Health in Patients With Inflammatory Bowel Diseases. Journal of Clinical Densitometry. April 1, 2020.
  9. Is Yogurt Good for You? Cleveland Clinic. November 9, 2020.
  10. Everything You Should Know About the Benefits of Squash. Cleveland Clinic. March 31, 2023.
  11. Myers M et al. Eggs: Healthy or Risky? A Review of Evidence from High Quality Studies on Hen’s Eggs. Nutrients. June 7, 2023.
  12. Eating, Diet, & Nutrition for Ulcerative Colitis. National Institute of Diabetes and Digestive and Kidney Diseases. September 2020.
  13. Guac Your World: Why Avocados Are So Good for You. Cleveland Clinic. October 9, 2023.
  14. York AG et al. IL-10 constrains sphingolipid metabolism to limit inflammation. Nature. March 2024.
  15. What Makes Oatmeal the Ideal Breakfast for Heart Health and Weight Loss. Mayo Clinic. October 29, 2024.
  16. Lifestyle Management of Ulcerative Colitis. UC San Diego Health.
  17. Fat, Fibre, Protein! Crohn’s & Colitis Canada.
Meet Our Experts
See Our Editorial PolicyMeet Our Health Expert Network
Lynn Griger photo

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.

See full bio
Diana Rodriguez

Diana Rodriguez

Author

Diana Rodriguez is a full-time freelance writer with experience writing health-related news and feature stories. She is skilled in taking confusing doctor-speak and complex medical topics and crafting language that's easy for readers to understand. She is a managing editor at the Mayo Clinic and has written extensively for HealthDay. She lives in Louisville, Kentucky and holds a bachelor's degree in journalism and French from Miami University.

See full bio
See Our Editorial PolicyMeet Our Health Expert Network