by Dominique Lambright
Ulcerative colitis (UC) is a chronic inflammatory bowel disease (IBD) that affects the digestive tract, causing symptoms like diarrhea, abdominal pain, fatigue, and malnutrition. While UC impacts people of all backgrounds, Black individuals often face unique challenges when managing their diet, especially when it comes to cultural foods. Traditional soul food and other African diasporic cuisines are deeply rooted in history and community, making it difficult to balance gut health with cultural traditions.
But living with UC doesn’t mean giving up the flavors you love. You can enjoy delicious, comforting meals without triggering painful symptoms with the right food choices and meal modifications.
How to Enjoy Soul Food Without Triggering Symptoms
Soul food is known for its rich flavors, slow-cooked meats, and deep-fried delights, but some traditional dishes can be hard on the digestive system, especially during UC flare-ups. However, that doesn’t mean you have to abandon soul food altogether. You can still enjoy your favorite dishes while protecting your gut by making a few thoughtful changes.
Opt for Baked, Grilled, or Air-Fried Foods Instead of Fried
Fried foods like fried chicken, catfish, and hush puppies can be particularly harsh on the digestive system due to their high fat content, which may trigger diarrhea and inflammation. Instead of deep frying, try:
- Baking or air-frying chicken for a crispy texture without excess grease.
- Grilling or roasting fish with a simple lemon and olive oil marinade.
- Stewing or braising meat for tender, flavorful results without the added fat.
Making these swaps allows you to enjoy the essence of soul food while being kind to your gut.
Be Mindful of Dairy in Classic Comfort Foods
Many beloved soul food dishes, like mac and cheese, cornbread, and creamy grits, contain dairy, which can be difficult to digest, especially if you have lactose intolerance, which is more common in Black communities. Instead of traditional dairy-based ingredients, try:
- Dairy-free mac and cheese made with cashew-based or almond milk cheese.
- Cornbread with almond milk and apple cider vinegar as a buttermilk substitute.
- Grits cooked in bone broth or coconut milk for a creamy texture without irritation.
These simple changes will help reduce bloating and discomfort while still allowing you to indulge in your favorite meals.
Watch Out for Spicy Foods and Heavy Seasoning
Spice is a staple in many traditional dishes, but cayenne, hot sauce, and pepper-based seasonings can irritate the digestive tract of people with UC. Instead of using fiery spices, season your food with:
- Turmeric – A powerful anti-inflammatory spice that adds warmth without heat.
- Smoked paprika – Gives dishes a deep, smoky flavor without the burn.
- Fresh herbs like thyme, basil, and rosemary – Perfect for boosting flavor in stews and soups.
You can still enjoy flavorful food without unnecessary discomfort by reducing spice intensity.
The Best Gut-Friendly Meals for Ulcerative Colitis
Choosing the right foods is key to managing UC symptoms and preventing flare-ups. Focus on easily digestible, anti-inflammatory, and nutrient-rich meals that promote healing and energy. Below are some gut-friendly meal ideas with a cultural twist.
Breakfast Ideas
Starting your day with the right foods can set the tone for better digestion. Avoid high-fiber raw fruits and opt for softer, nutrient-dense options.
Creamy Grits with Scrambled Eggs
- Cook grits with water or almond milk for a smooth texture.
- Pair with lightly scrambled eggs cooked in olive oil.
Mashed Sweet Potatoes & Turkey Sausage
- Boil and mash sweet potatoes for a naturally sweet and gut-friendly dish.
- Choose nitrate-free turkey sausage for lean protein.
Banana Smoothie with Almond Milk
- Blend a banana with unsweetened almond milk and a dash of cinnamon.
- Optional: Add collagen powder for gut healing.
Lunch Ideas
Aim for lean proteins, soft grains, and easy-to-digest vegetables for midday meals.
Baked Chicken & Mashed Plantains
- Marinate chicken with mild herbs and bake until tender.
- Pair with mashed ripe plantains, which are gentle on digestion.
Salmon with Jasmine Rice & Stewed Greens
- Bake or pan-sear salmon with lemon and olive oil.
- Serve with soft-cooked jasmine rice and tender stewed greens.
Bone Broth Soup with Rice & Soft Vegetables
- Use homemade bone broth for added gut-healing benefits.
- Add well-cooked carrots, zucchini, and rice for a nourishing meal.
Dinner Ideas
Dinner should be light and easy to digest to prevent nighttime discomfort.
Cajun Shrimp & Soft Polenta
- Lightly season shrimp with garlic and smoked paprika.
- Serve over soft polenta instead of high-fiber cornmeal-based grits.
Chicken & Rice Stew with Root Vegetables
- Slow-cook chicken, carrots, and potatoes in broth for a warm, comforting dish.
Turkey Meatballs with Mashed Potatoes
- Use ground turkey, eggs, and gluten-free breadcrumbs.
- Serve with creamy mashed potatoes made with dairy-free butter.
How to Navigate Eating Out and Social Events
Eating out or attending family gatherings with UC can be challenging, but with a little preparation, you can enjoy yourself without worrying about flare-ups.
Choosing the Right Restaurants
Not all restaurants cater to UC-friendly diets, so choose places that allow for modifications. Safe options include:
- Grilled seafood restaurants (choose baked fish with rice and veggies).
- Southern BBQ spots (opt for smoked meats and soft-cooked sides).
- Caribbean restaurants (stewed meats, rice, and plantains are usually gut-friendly).
When in doubt, check the menu ahead of time and call the restaurant to ask about modifications.
Customizing Your Order
Don’t be afraid to ask for small changes to your meal. Some easy swaps include:
- “Can I have my chicken grilled instead of fried?”
- “Can you serve the sauce on the side?”
- “Can I get steamed rice instead of fries?”
Most restaurants are happy to accommodate dietary needs if you ask politely.
Handling Social Gatherings
Family gatherings, cookouts, and church dinners are often filled with rich, flavorful foods that may not be UC-friendly. To avoid discomfort:
- Eat a small meal beforehand so you’re not overly hungry.
- Bring your own safe dish (e.g., dairy-free mac and cheese, baked chicken, mashed sweet potatoes).
- Politely decline foods that might trigger a flare-up and focus on safer options like grilled meats and soft-cooked veggies.
Planning ahead allows you to enjoy social events without feeling left out or uncomfortable.
Managing ulcerative colitis while enjoying Black food traditions is completely possible with a few simple adjustments. You can maintain a balanced diet without sacrificing flavor by tweaking recipes, choosing gentle seasonings, and focusing on gut-friendly meals.
