- A little planning and smart menu swaps can make eating out with ulcerative colitis less stressful.
- Opt for cooked vegetables, lean proteins and lower-fat choices when dining out.
- Watch for spices or other trigger ingredients, which can often be left out.
Ulcerative colitis (UC) is a chronic, immune-mediated inflammatory bowel disease. Because it affects the gastrointestinal tract, many people with UC may feel hesitant to try new foods or expand their diet, fearing symptoms such as stomach pain, gas, bloating or frequent and urgent bowel movements.
Dining out with UC can feel especially intimidating. Many restaurant dishes may contain ingredients that could trigger symptoms, and the availability of a nearby restroom isn’t always certain. But having UC doesn’t mean you have to avoid restaurants altogether. “It’s important for those with UC to know that there are compromises that can be made so that you don’t have to miss out on the things that are most important to you,” explains Ashley Hurst, M.S., RD, LD.
With a little planning and a few strategic choices, eating out can still be enjoyable and nourishing. We spoke with dietitians to share practical tips on what to look for when dining out, so you can feel more confident navigating menus, managing symptoms and enjoying meals away from home.
Plan Ahead
When possible, review menus ahead of time and take part in choosing the restaurant. This can help set you up for success by ensuring the restaurant offers options that are less likely to trigger UC symptoms. Planning ahead also helps reduce stress around digestive issues and can boost confidence in selecting foods you know you tolerate well, explains Marissa Sharkey, RD, LD.
Choose Water
Staying hydrated is essential for overall health, and it’s especially important for people with UC. Dehydration—particularly when caused by diarrhea—can worsen UC symptoms and inflammation, explains Sharkey.
Sharkey recommends choosing water over alcohol, carbonated drinks or artificially sweetened beverages, including sodas. Animal studies suggest that artificial sweeteners may contribute to inflammatory bowel disease and alter the gut microbiome. However, human research is limited, and the impact of artificial sweeteners on UC is still unclear. While studies haven’t shown that these sweeteners cause or worsen UC, inflammatory bowel disease guidelines advise limiting or avoiding them as a precaution.
Opt for Cooked Vegetables
Fruits and vegetables can certainly be part of an UC-friendly diet. In fact, eating higher-fiber foods is encouraged during remission to help strengthen the gut lining and support a healthy gut microbiome. However, during a flare, raw vegetables may worsen symptoms.
Fortunately, cooking vegetables can improve digestion and make them easier to tolerate, says Sharkey. Sautéed or roasted vegetables are great options because they preserve nutrients while being gentler on the gut. Pureed vegetables or soups are also easy to digest and can be soothing during flare-ups.
This approach works for other fiber-rich foods too. For example, pureed beans or lentils may be better tolerated, helping to reduce symptoms and making meals more enjoyable.
Limit Foods High in Saturated Fats
When dining out, you may want to avoid foods that are heavy or high in fat—especially saturated fats—because they may worsen UC symptoms, adds Sharkey. This includes dishes with extra cheese, cream-based sauces, deep-fried foods and processed meats such as pepperoni, sausage and bacon, notes Hurst.
Instead, choose lean proteins or omega-3-rich fish, which may help reduce symptoms while providing nutrients that support gut health. Examples of omega-3-rich fish include salmon, mackerel, sardines, anchovies and trout. If you’re not a fan of fish, opt for lean meats such as chicken, turkey or lean cuts of pork or beef, such as tenderloin, sirloin or loin chops. Sharkey also recommends choosing menu items that are baked, steamed or broiled, which are lower in fat.
Know Your Triggers
Food triggers vary from person to person, so it’s important to listen to your body. Common food triggers include spicy or fatty foods, raw vegetables, caffeine, alcohol and sometimes dairy. When eating out, take a careful look at the menu to spot any potential triggers.
Spicy food is a common concern. While it doesn’t cause harm or inflammation, it can trigger symptoms during flare-ups and may lead to abdominal pain or nausea, explains Hurst. Common ingredients to watch for include:
- Chile peppers (e.g., cayenne, crushed red pepper, jalapeño, habanero, Scotch bonnet, piri piri, etc.)
- Sichuan pepper
- Wasabi
- Horseradish
- Fresh ginger
- Black or white pepper
- Onion and garlic powder (while not “spicy,” these are common triggers)
Keep in mind that some individuals may tolerate these foods in smaller amounts. Knowing which foods trigger your symptoms—and how much you can handle—can help you communicate your needs and enjoy a more comfortable dining experience.
Communicate Your Needs
Dining out should be an enjoyable experience. “Restaurants want you to enjoy your meal, and advocating for your needs is completely appropriate,” says Sharkey. Simple requests are usually easy for restaurants to accommodate and can make a big difference in managing UC while enjoying your meal. This may include asking for sauces on the side, choosing cooked vegetables instead of raw or requesting that trigger ingredients—like certain spices—be omitted.
Take a Deep Breath
While diet can influence UC symptoms, stress is another potential trigger. For some people, eating out can be a stressful experience, so it’s helpful to have strategies to stay calm—like deep breathing, also called diaphragmatic breathing.
“Diaphragmatic breathing can help calm the nervous system and manage stress by signaling the body to enter a ‘rest and digest’ state, lowering cortisol levels and potentially reducing digestive symptoms,” explains Sharkey.
To practice diaphragmatic breathing, place one hand on your chest and the other on your abdomen. Inhale deeply through your nose to expand your belly for a count of five. Hold for five seconds, then exhale slowly through your mouth for five seconds. Repeat for a few rounds, especially if you’re feeling anxious.
Our Expert Take
Eating out at restaurants is entirely possible, even with ulcerative colitis. While everyone’s needs are different, thoughtful planning, awareness of potential triggers and simple menu modifications can make meals more manageable and enjoyable, helping to reduce unwanted digestive discomfort.
Remember to communicate your needs—and don’t hesitate to take a few deep breaths if you feel stressed. These strategies can help you feel confident and empowered to make the best choices, worry-free.
