Hello and welcome to Holistic-IBD. I wanted to fill you in on a few tips that promote an anti-inflammatory effect on our bodies and why this is one of the major keys to defeating ulcerative colitis. The word colitis means inflammation of the colon, so we should be doing everything we can to reduce inflammation in the body. One of the best and most potent anti-inflammatory foods is turmeric. Turmeric is a root vegetable that is most commonly used in powdered form and can be added to a multitude of dishes in your diet. Here are a few ways that it can be incorporated into your day at breakfast, lunch, or dinner!
Turmeric
For breakfast, I will sometimes make porridge using good quality organic oats and mix in a few spices, including turmeric, cardamom, and cinnamon, alongside some raw honey and a dash of oat milk and ghee. For lunch, try rice with spices like turmeric, cumin, fennel seeds, and cardamom, alongside carrots and zucchini that have been grilled or steamed with a protein of your choice. For gut healing, usually, salmon or chicken is the most soothing. Be sure to buy good-quality organic meats wherever possible and grass-fed if you choose red meat. For dinner, try a Moroccan fish tagine that uses turmeric and paprika as a base with a chermoula made from parsley, olive oil, and lemon. Add a side of jewelled basmati rice to soak up the juices or a gluten-free pita bread. This recipe contains lemon, so if you are in a flare, it might be best to stick with the lunch meal until your symptoms have died down a bit.
Ghee
Another great anti-inflammatory food is ghee. Ghee is the oil of butter, or clarified butter, and contains one of the highest concentrations of butyrate found in foods. Why is this good? Butyrate is a chemical compound that is a natural by-product of good bacteria in your gut and is documented as being extremely beneficial in the healing of the gut lining. Consuming ghee in your diet will coat the gut lining and add butyrate directly where it’s needed. When consuming ghee, it’s great to also consume turmeric, as this will also cause it to coat the gut lining and make use of its anti-inflammatory properties where they're most needed.
Exercise & Spending Time in Nature
Adequate exercise that is soothing for the body is important for reducing inflammation. Going for light walks after meals will improve digestion as well as massage the gut and lymph glands, which will help remove toxins from the body. I really enjoy bike riding; it allows me to get out into nature, and the motion is very soothing on the gut. If you can, try to get out into nature and do some exercise for about 30 minutes per day. Spending time in nature is also great for calming our nervous system and aids in stress reduction - having a calm body and mind sets ourselves up for the best possible chance of healing.
There are lots of lifestyle changes that one can take to reduce inflammation in the body, including drinking clean water regularly, getting adequate sleep, consuming prebiotic and probiotic foods alongside well-balanced meals, and many others, all of which are covered in The Holistic Guide to IBD Recovery including techniques from the ancient traditional science of life: Ayurveda. If youre interested in learning more, check out the guide using the link below. or if you have any questions at all please dont hesitate to send us a message using the contact us page.
Thanks & happy healing!
