Hi ! 

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: Ultra-Processed Foods & IBD

Quick recap: Last week we introduced ultra-processed foods, provided a rationale for why everyone should limit or avoid them, and gave you a list of ingredients to help you identify ultra-processed foods in your kitchen. 

By the way, hot off the press… a recent Italian study found that people who eat lots of ultra-processed foods like pizza, snack cakes, bacon, and sausages have up to 58% higher risk of dying of heart disease, and 52% higher risk of dying of stroke. Also, evidence shows that they can cause us to overeat.

This week we’ll tell you more about the connection between ultra-processed foods and IBD, plus offer some healthier swaps for favorite food products.

Key Findings about ultra-processed foods & IBD

There’s growing concern that food additives in ultra-processed foods might contribute to IBD onset and flares.

In 2020, the International Organization for the Study of IBD (IOIBD) released their dietary recommendations, which they based on a thorough analysis of current research. Here are some key recommendations:

• Limit intake of maltodextrin-containing foods and artificial sweeteners. Maltodextrin is used to thicken foods and candies. Splenda, an artificial sweetener, is 1% sucralose and 99% maltodextrin.
• Reduce intake of processed foods that contain carrageenan, carboxymethylcellulose, and polysorbate-80. These are emulsifiers added to processed foods to improve food texture and quality. 
• Reduce exposure to processed foods containing titanium dioxide and sulfites. Titanium dioxide (TiO2) is used to color, coat or preserve food or toothpastes. Check white sauces, dressings, nondairy creamers and toothpaste. Sulfites are used to preserve foods, such as wine, beer, vinegars, dried fruit and processed meats. They’re also used in formulations, such as iron sulfite.  



Research suggests that these food additives lead to IBD onset and flares by disrupting the gut microbial balance, eroding the gut barrier and promoting an inappropriate immune system response.

Take note! There are other food additives not listed here for lack of supporting research. Theoretically, they might have the same negative effects on gut health. Their absence is not a green light to eat them. A product that screams “carrageenan-free” doesn’t mean it’s nutritious. There’s a good chance the food manufacturer replaced carrageenan with an unfamiliar food additive that has a similar impact on human health.

Food additives aside, eating lots of ultra-processed foods is bad for us for other reasons.

• They take the place of nutritious, disease-fighting foods.
• They throw off our balance of omega-6 to omega-3 fats, which fosters inflammation.
• They’re high in salt, saturated and trans fats and sugar, all of which are linked to increased risk of IBD.

In no way do I want anyone to feel guilty about grabbing a bag of chips or a protein bar now and again. But it’s best to save these treats for special occasions.  

Less Processed Convenience Food Swaps

Many popular convenience foods are ultra-processed, especially the gluten-free options. Fortunately, for almost every ultra-processed product, there’s a less processed option available. Here are some of our favorite less processed options:

BREAD: Bread Alone sourdough

BREAKFAST BAR: Larabar or kids’ Rx bars

CEREAL: Plain oats (only ingredient should be oats) 

CHOCOLATE TREAT: Eating Evolved’s Coconut Butter Cups

COOKIES: Emmy’s organic cookies

CRACKERS: Mary’s Gone Crackers

FRUIT SNACKS: Kind PRESSED, Matt’s Munchies

PROTEIN BARS: RxBars, Freedom bars 

ELECTROLYTE DRINKS (e.g. Gatorade): Diluted coconut water, unflavored Pedialyte 

CHALLENGE!

Check out the ingredient labels on some of your favorite foods even if you think they’ll pass the test. One of our readers wrote to us last week telling us that she found maltodextrin in her oatmeal. Let us know what you find!

Coming up later in the month:

Next week Scott will share his rules for how he handles processed foods including some he does eat and his tips for minimizing the chance of a bad reaction.

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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 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