Every month we explore the who, what, where, when and why of an important topic so by the end of the month, you’ll have more information and confidence to make meaningful changes to eat and live better with IBD.

Much of our newsletter content in 2021 will focus on getting back to the basics.  

This month’s theme: The Advantages of Frozen Fruit

Colleen says…

There are some things I hear myself saying over and over again in nutrition counseling sessions. One of them is “frozen fruit is just as nutritious, if not more so than fresh fruit.” That’s because frozen fruit is frozen at the time it’s harvested. That means it has more vitamins and phytonutrients than stored fresh fruit. Frozen fruits have other advantages, too. They’re less expensive, last longer, and taste better than fruit that has traveled thousands of miles to get to us.  

This week we’ll talk about the many health benefits of fruit, specifically for those with IBD. Next week we’ll share our favorite ways to eat frozen fruit.

Fruit is part of a healthy diet

Fruit is a fundamental part of a healthy diet. Fruit is nutritious, hydrating, naturally sweet and refreshing. The world’s healthiest populations regularly eat fruit as part of a well-balanced diet.

Of course they do! 

Fruit is jam-packed with health-promoting vitamins, minerals, fiber and phytonutrients. We need these nutrients to fight disease, function optimally, and support a healthy gut microbiome. Studies show that people who eat fruit as part of a healthy diet have a lower risk of heart disease, diabetes, obesity and certain cancers.  

Among their many important nutrients, fruit is an excellent source of water-soluble vitamins, including vitamin C, folic acid and vitamin B6. I’m calling out these three vitamins because people with IBD are often low in them — partly because of poor dietary intake. Our bodies don’t store most water-soluble vitamins, so we need to eat foods with them as part of our normal diet.

Most people don’t eat enough fruit

Despite being good for us, most people don’t eat the recommended 1-2 cups of fruit per day. Common barriers to eating fruit include cost, quick spoilage, and availability. These are bigger problems in the winter when fresh fruit has to travel long distances. Frozen fruit is less expensive, lasts longer and is available year-round. 

People with GI issues, like IBD, face additional obstacles with eating fruit. Fruit has fiber and some people feel better avoiding high-fiber foods. You can learn more about fiber and IBD in our Guide to Eating a Low-Fiber Diet. Frozen fruits aren’t lower in fiber, but they work well in smoothies, which are appropriate for low-fiber diets. 

Also, some fruit is high in FODMAPs. FODMAPs are highly fermentable, poorly absorbed carbohydrates that can cause gas, bloating and diarrhea in sensitive individuals. (You can learn more about making IBD-friendly smoothies in our ebook Smoothies to the Rescue: A Step-by-Step Guide to Evolving Your Diet & Improving Your Gut Health via Smoothies.)

Oh, and please don’t worry about fruits’ naturally occurring sugars. For most, naturally occurring sugar isn’t a problem when it’s packaged in foods the way nature intended. But you can have too much of a good thing. So, be mindful of portion size. One to two cups spread throughout the day is a reasonable amount for most people. This goes for fresh and frozen fruit (not dried fruit). Not sure how you’d eat 1-2 cups of frozen fruit throughout the day? Stay tuned for next week’s newsletter!

Coming up later in the month… 

Next week we’ll share practical tips for adding more frozen fruit to your diet this winter, including ways to eat them and freezing tips. 

________

Did you know that smoothies are one of the simplest and tastiest ways for people with inflammatory bowel disease to consume wholesome foods, including fruits, vegetables and other high-fiber foods, like nuts and seeds EVEN while following a “low-fiber” diet.

Learn everything you ever wanted to know in our book Smoothies to the Rescue!  

Check it out

Do you have a question or comment about these topics, or something else? Just reply with your 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