3 Quick Things

Hi Everyone! 

Improve your health with this week’s three simple IBD tips and takeaways.

Remember that Rome wasn’t built in a day. Little changes lead to big results. We challenge you to take one small action today to benefit your future tomorrows.

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Happy (almost) World IBD Day!

May 19th is World IBD Day! 

Every year people around the world unite in their fight against IBD by raising awareness and urging governments and healthcare professionals to take action to support the >10 million people who live with IBD.

What can you do? 

1. Share something on social media #WorldIBDDay2020 #MakeIBDWork
2. Wear purple! 

Click here to learn more.

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Question of the week

Can you mill or grind whole grains (such as corn) or whole seeds (such as flax) to make them safe for people with IBD? I previously read the post about making smoothies and using a blender that can pulverize the skins of your fruit (like blueberries) and the fiber in greens (like spinach) that will make them easier to digest. So, I wondered if milled flaxseed and cornmeal would be okay?

Grinding seeds, nuts and whole grains will make them easier to digest because it turns high-roughage foods into low-roughage foods. Roughage can irritate the bowel thanks to its coarse nature. High-roughage foods include thick skins and stalks of fruits and vegetables, whole nuts and seeds, popcorn, and whole grains. You can turn these foods into low-roughage foods via blending, pureeing, grinding, liquifying, etc. 

Ground cornmeal (polenta), ground flax, and almond flour are three examples of how grinding can turn high-roughage foods into low-roughage foods. These foods are OK on a low-fiber diet. 

We talk more about how you can enjoy high-fiber foods on a low-fiber diet in our low-fiber guide for people with Crohn’s and ulcerative colitis and our upcoming course Breaking Down Fiber: Your Ultimate Guide to Eating Fruits, Vegetables and Fiber with IBD.

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Our New Banana Bread Recipe

Banana bread is having a moment. Seems like everyone’s making it during their extended time at home, including us! We have a go-to recipe, but we thought it was time to branch out. We think this gluten-free recipe is great, especially fresh out of the oven, and just as good as gluten-containing banana breads. 

WHAT YOU NEED

Dry ingredients

• 3/4 cup almond flour
• 1/4 cup coconut flour
• 1/4 cup tapioca flour
• 3/4 tsp baking soda
• 3/4 tsp baking powder 
• 1/2 tsp salt
• 1 tsp cinnamon

Wet ingredients

• 2 eggs, beaten
• 2 ripe bananas
• 3 tbsp maple syrup
• 3 Tablespoon coconut oil, melted
• 1 teaspoon vanilla extract
• 1/4 cup of chocolate chips

MAKE IT

1. Preheat oven 350° and line a 8x4 inch or 9x5 inch loaf pan with parchment paper 
2. Mash the bananas with a fork and add the wet ingredients in a bowl. Stir to combine.
3. In another bowl, add the dry ingredients and whisk to combine. Add the dry ingredients to the wet and stir until combined.
4. Pour batter into the loaf pan and bake for 55-65 minutes or until an inserted tester comes out clean. 
5. Enjoy!

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Remember, there’s no one perfect diet for everyone with IBD. If you or anyone you know struggles with what to eat with Crohn's or Ulcerative Colitis, then check out our ebook, Eating with IBD: The Essentials.

Check it out

Do you have a question about these topics, or something else? Just reply with your question to this email and it may appear in an upcoming newsletter.

In good health,

Colleen, Bertina & Scott

This newsletter is for informational purposes only and is in no way intended as medical counseling or medical advice. Results may vary.