Top 5 Foods to Eat During an IBD Flare (That Are Culturally Inclusive)

One of the most common questions I get as a culturally-inclusive Registered Dietitian is “are my cultural foods safe to eat during a flare?” This layer of confusion unfortunately happens as many of my clients with Inflammatory Bowel Disease (IBD)  are not provided with appropriate cultural food swaps or substitutes when getting nutrition advice from their care team (this is a whole topic for another day).

It’s tiring and stressful to think about what foods may be best tolerated during such IBD flares (decision fatigue, anyone?). As a IBD-focused Registered Dietitian Nutritionist, I support clients to navigate foods and nutrition to help improve symptoms, maintain strength, and prevent malnutrition — all while staying connected to comforting, culturally familiar foods.

As a starting point for you, here are 5 gentle cultural foods to consider incorporating during an IBD flare. I will share how they help, and simple ways to adapt them to your culture’s table.

What Happens During an IBD Flare?

A flare occurs when inflammation in the intestines ramps up, often causing symptoms like:

✔️ Frequent diarrhea, bloody and/or stools with mucus
✔️ Urgent bowel movements
✔️ Abdominal pain and cramping
✔️ Loss of appetite
✔️ Nausea
✔️ Weight loss
✔️ Fatigue

Because the intestines are inflamed and may struggle to absorb nutrients, choosing foods that are lower in fiber (temporaily), easy to digest, soft in texture, and gentle on the gut can be a good starting point—while still honoring your cultural palate whenever possible.

1. Congee (Rice Porridge)

Why it helps:
Rice porridge is a staple comfort food across many Asian cultures. It’s easy to digest, provides hydration, and is very gentle on an inflamed gut. From a Traditional Chinese Medicine perspective, congee is easy to digest and can strength the spleen and stomach. Typically recommended for individuals with weaker digestion.

Known as congee (China), cháo (Vietnam), juk (Korea), or okayu (Japan), rice porridge is familiar in many Asian households and brings soothing memories of home.

How to prepare Congee (rice porridge):

• Simmer white rice with extra water or broth until it breaks down into a smooth, soupy consistency. I like a rice:water ratio of 1:8-10. Use less water if you want a thicker broth.
• Add a pinch of salt for flavor or cook it in your favorite broth.
• For added nutrients, top with chopped bits of poached chicken, egg, tofu, or fish for extra protein.

2. Miso Soup

Why it helps:

Miso soup is a mild, easy-to-digest broth made from fermented soybean paste. It is a great way to provide hydration and gentle flavor. Miso is a great source of probiotics, amino acids and isoflavones. Though more research is needed, Miso has been associated with many health benefits as noted in this review paper here.

I recommend pairing miso soup with silken tofu, wakame (seaweed), and plain steamed white rice to cover your macronutrient needs for a balanced meal without overwhelming your digestive system.

Recipe for 5-minute IBD Flare Friendly Miso Soup:

• 1/2 block or 8oz soft/silken tofu, cut into cubes
• 2 Tbsp miso
• 2 cups water or veggie broth (or dashi broth made from bonito flakes/powder)
• 1 tbsp dried wakame seaweed
• Green onion/scallion to garnish (optional)

1. Combine water/broth, cubed tofu and wakame seaweed in a small pot. Bring it to a boil.

2. Turn off the heat, let it cool down slightly (or slightly warmer than your usual drinkable temperature)

3. Mix in the miso paste well. And serve with steamed rice, and your favorite side dishes.
 

Food Tip:
You can turn this dish into Japanese ochazuke (rice with green tea or broth poured over) and swapping tofu for salmon.

3. Poached or Steamed Fish

Why it helps:
Lean protein is important for healing, but heavy meats can be difficult to digest. Mild white fish like cod or tilapia is tender, low-fat, and usually well-tolerated.

Steamed fish is common in Chinese, Thai, Malay, and coastal cuisines globally—adding mild aromatics like ginger and green onion can keep it familiar yet gut-friendly. Grew up eating it and the main thing you need to get right is the freshness of the fish! Makes or breaks the dish.

How to prepare Chinese Steamed Fish:

• Traditionally, whole fish is steamed with ginger slices and green onions (unintentionally becomes an anti-inflammatory flare-friendly dish – very cool) stuffed in the belly cavity to remove the fishy smell while adding flavor. Steam time ranges from 15-20 minutes depending on the size of the fish. Soy sauce is then drizzled over the fish for additional umami and flavor.
• Steam or poach fish until soft and flaky—no frying or strong spices.

4. Boiled or Mashed Root Vegetables

Why it helps:
Soft-cooked root vegetables like peeled carrots, potatoes, pumpkin or sweet potatoes are easy to digest, provides simple carbohydrates for energy, and soluble fiber (without the skin!) for easier digestion.

Think of mashed sweet potatoes with a touch of ghee (South Asian), plain mashed taro (East Asian), or simple mashed yam common in African and Caribbean households.

How to prepare it:

• Peel the skins (especially if you notice it aggravating your symptoms) and boil until very soft.
• Mash well to remove any fibrous bits.
• Add oils, butter or heavy cream for additional energy density. If that is too heavy for you, mix in some broth instead.

5. Plain Yogurt (If Tolerated)

Why it helps:
Some people can handle small amounts of plain yogurt, which offers protein and probiotics. However, some with IBD are sensitive to dairy—so test carefully or opt for lactose-free.

Yogurt shows up globally: Indian dahi, Turkish plain yogurt, Middle Eastern labneh. If dairy is too harsh, try a mild plain dairy-free yogurt with live cultures.

How to prepare it:

• Choose plain, unsweetened yogurt—regular or lactose-free.
• Needing more energy? Choose full fat options.
• Eat in small amounts to see how your gut handles it. And increase portions gradually as you go.
• Add in soft fruits (cooked, canned or naturally soft) for additional soluble fiber.

Extra Tips: Nourishing Yourself During a Flare

✅ Eat small, frequent meals—large meals can overwhelm an inflamed gut. I have more gentle, easy-to-digest food ideas here.
✅ Stay hydrated with sips of water, broth, or electrolyte drinks (see my guide for choosing a good Oral Rehydration Solution here).
✅ Limit spices, greasy foods, raw vegetables, whole nuts, and seeds if they trigger your symptoms.
✅ Listen to your body—what works for one person may not work for you.

Should You Work With a Dietitian for IBD?

Yes! It can get overwhelming to gain clarity on how to best manage your IBD – appointments, nutrition, advocating for care, etc. A registered dietitian specializing in IBD like myself can help you create a personalized flare-friendly, culturally-inclusive nutrition plan, IBD care considerations anywhere between flares and remission to help you thrive while staying connected to your cultural food identity.

Yi Min Teo Nutrition: Virtual Crohn’s and Ulcerative Colitis Nutrition Support

If you’re feeling overwhelmed about what to eat during an IBD flare, you don’t have to figure it out alone. I help people living with Crohn’s, ulcerative colitis, and other forms of IBD find realistic, culturally meaningful ways to eat — even when symptoms feel unpredictable.

Together, we can create a personalized nutrition plan that supports your gut, fits your lifestyle, and takes the stress out of mealtime. Thoughtful, flexible nutrition guidance can ease flares, support remission, and help you feel more like yourself again.

Ready to feel more confident about what’s on your plate? Book a session with me and build a sustainable plan that honors both your gut and your cultural food traditions.