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.

This month’s theme: Root vegetables (part 2)

Quick recap: Root veggies don’t get their rightful praise. They’re beautiful, satiating, tasty and tolerated by most people with IBD. Last week we discussed why these staple vegetables are excellent choices for people with active IBD or anyone else following a low-fiber diet. Fiber is essential for optimal gut health. Check out the WBF Guide to a Low-Fiber Diet for IBD to learn more about this important nutrient.

This week we’re talking carrots and parsnips. OK, again, we know this might not sound exciting, but bear with us… 

“Oh Carrots are Divine…”

--- Bugs Bunny

Carrots are harvested in summer and fall when they’re most flavorful and nutritious. Look for firm and bright colored carrots — purple, red, white, yellow and of course, orange. When available, buy them with their feathery green tops still on and use these to make carrot top pesto. No joke, carrot top pesto is delicious. Also, pesto is a puree, so it’s low in roughage, which makes it OK for most people on a low-fiber diet.

Nutritional Highlights for IBD

Orange carrots are one of the best sources of carotenoids, which are used to make vitamin A (they’re called provitamins!). Vitamin A is a powerful antioxidant, so it supports the immune system. Plus, it’s important for your vision. Scott swears he can feel his eyes becoming stronger and healthier when he eats carrots. 

People with Crohn’s of the small intestine and/or a history of bowel resection are at greater risk for a vitamin A deficiency because of malabsorption. Carrots might help.

Besides provitamin A, carrots are an excellent source of fiber and a good source of potassium and vitamin K.

Carrots in the Kitchen

Lots of people with IBD don’t eat carrots because they avoid raw vegetables, and they associate cooked carrots with flavorless mush. Ick. Fortunately, softly cooked carrots can taste great.

We challenge you to try slow-roasted carrots. Here’s what you do:

Preheat your oven to 325F. Wash carrots and slice them on the diagonal into “coins”. Place the carrot coins on a baking sheet and toss with olive oil and salt. Place in the oven and roast, turning them a few times over 45 minutes (or so). 

Quick reminder, having IBD does not banish you to a life of cooked vegetables. Plenty of people with inactive IBD can eat raw vegetables, including carrots. Scott digs the crunch, but he’s careful to eat just a few since eating too many causes him a stomachache.

Storage Tip: Don’t store carrots near apples because apples emit ethylene gas, which can make carrots taste bitter.

Powerful Parsnips

Parsnips might look like a large, rough white carrot, but they’re different.  

Parsnips are at their peak in the colder months, so take advantage of these roots over the next few months.

Nutritional Highlights for IBD

Besides containing soft, gut-friendly fiber, parsnips are a good source of vitamin C. Research shows that many people with IBD have low levels of vitamin C, partly because of not eating enough fruits and vegetables. Yet vitamin C is a powerful antioxidant and healing agent! 

Also, parsnips are a significant source of folate. Low folate levels are more common in IBD patients than the general population. Like vitamin C, part of the reason people with IBD have low folate levels is due to poor dietary intake of fruits and vegetables. Our bodies need folate for many reasons, including synthesizing new tissues and DNA, which is especially important for people with an inflammatory disease.

Parsnips in the Kitchen 

Parsnips have a reputation for being bitter, but properly grown and harvested parsnips are sweeter than carrots. They’re extremely versatile. Roast them, make parsnip fries, mash them with or without potatoes, prepare parsnip cakes (or latkes), or add them to a root vegetable soup. 

In his book The Country Cooking of Ireland, Coleman Andrews included a recipe for a Carrot and Parsnip Mash, which is sometimes called “Sunshine”. 

Sunshine Mash Recipe

WHAT YOU NEED

1 tsp sugar (your choice) 

3 to 4 carrots, cut into ¼-inch slices

5 yo 6 parsnips, cut into ¼-inch slices

3 tbsp butter (you could substitute coconut oil or ghee)

Salt and pepper

Leaves of 5 or 6 sprigs parsley, minced

MAKE IT

1. Bring a large pot of water to a boil over high heat. Add the sugar, then the carrots and parsnips. Continue boiling for 10 to 12 minutes or until the vegetables are very soft.
2. Drain the vegetables and mash them together in a large bowl, adding butter and plenty of salt and pepper.
3. Serve sprinkled with minced parsley.

Coming up later in the month

Next week we’ll share nutritional highlights, prep tips, favorite recipes, and other information for rutabaga, turnips and beets so you can enjoy and tolerate them as part of your IBD-friendly diet. 

As always, send us your questions and feedback!

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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