This gut-friendly whole grain contains two important prebiotics: polyphenols and B-glucan. These prebiotics—they’re food compounds that preferentially feed our healthy gut microbes—are beneficial for those with Crohn’s, explains Kate Scarlata, a registered dietitian, gut nutrition expert, and author. “Most chronic health conditions, including inflammatory bowel disease, cancer, heart disease, obesity, and diabetes, are associated with an imbalance of healthy and potentially pathogenic gut microbes,” she says. “Oats contain anti-inflammatory antioxidants too—1 cup of cooked oats contains 4 grams of gut-friendly fiber, as well as numerous vitamins and minerals including thiamine and magnesium.” Check out these probiotic-friendly foods.
They’re one of the richest fruit sources of the antioxidants known as phytonutrients, which include the flavonoids quercetin and anthocyanin. Blueberries are excellent snacks for those with Crohn’s, according to Scarlata. In fact, a study published in the journal Nutrients found that flavonoids (a large family of plant compounds) may have anti-inflammatory effects in the intestine. “Blueberries are low in calories, but nutrient- and fiber-rich,” adds Scarlata. “Just a half-cup has a mere 42 calories, 2 grams of fiber and is an excellent source of Vitamin K and C.” Here are some antioxidant-rich fruits and veggies you don’t want to miss out on.