Paleo Diet for Ulcerative Colitis: A Natural Approach

It’s no secret that what you eat (and don’t eat) can affect your ulcerative colitis. So can a popular approach like the Paleo diet make it easier to manage your ulcerative colitis (UC) and support a healthier gut? The Paleo diet is an eating plan that aims to mimic the way early humans ate during the Paleolithic era (that’s 2.5 million and 10,000 years ago). It emphasizes the whole foods that nourished our ancestors, like fruit, vegetables, nuts and seeds, lean meat, fish, and eggs. And it eschews fare that wouldn’t have yet been on the menu, including grains, beans, dairy, refined sugar, and packaged or processed foods, according to the Mayo Clinic.

The Paleo way of eating has been linked to health benefits, like weight loss, per the Mayo Clinic, but whether it can play a part in quelling ulcerative colitis symptoms isn’t clear. Here’s a closer look at the advantages and drawbacks, plus how to decide on the best eating plan for you.

There’s no one diet known to improve symptoms for all people with UC, concluded a recent review in the journal Nutrients. And studies haven’t looked specifically at whether people with UC could benefit from a Paleo diet.

That said, elements of a Paleo diet might be helpful. “A Paleo diet might be the right approach for some people with UC, but it may not work for everyone,” says Danielle VenHuizen, R.D., a registered dietician in private practice in Seattle, WA, specializing in gut health. “Diets that help reduce inflammation, such as the Paleo diet, seem to help reduce symptoms. But the results vary from person to person.”

So what exactly can a Paleo diet do for your ulcerative colitis? Let’s look at the potential perks.

May Reduce Inflammation

Paleo diets have been shown to reduce markers of inflammation in generally healthy adults, according to Journal of Nutrition findings. The benefits come from the emphasis on whole, nutrient-dense foods (which tend to pack an antioxidant punch) and the exclusion of refined grains and sugar, says Danielle Gaffen, R.D.N., a dietitian in private practice in San Diego, CA, focused on inflammatory bowel disease, or IBD (ulcerative colitis is a form of IBD).

Paleo’s inflammation-easing benefits might be particularly helpful for people with UC. By avoiding processed foods, you’re also steering clear of additives that are thought to make ulcerative colitis inflammation worse, including carrageenan, guar gum, maltodextrin, and artificial sweeteners, per the Crohn’s & Colitis Foundation.

A Paleo eating plan also incorporates proven inflammation fighters. These include fatty fish like salmon and tuna, rich in omega-3s, and fruits, vegetables, and olive oil, which serve up antioxidants, VenHuizen says.

Nutrient-Dense

Though estimates vary, one Inflammatory Bowel Diseases study found that approximately 38% of people with ulcerative colitis were malnourished. One reason: During flares, your body is facing dual challenges—trouble absorbing nutrients while also requiring additional calories to work hard to fight inflammation.

For some people, a Paleo diet can be one way to get more key vitamins and nutrients. “With the emphasis on fruits, vegetables, nuts and seeds, and meat and seafood, the Paleo diet tends to be high in protein, provides a wide variety of vitamins and minerals, and contains important antioxidants,” VenHuizen says.

Supports Weight Management

Carrying excess body fat may worsen ulcerative colitis inflammation, suggests research published in World Journal of Gastroenterology. Since research suggests a Paleo diet may support weight loss, sticking with this plan and losing a few might help curb inflammation in your gut.

Dropping extra pounds might improve some of your non-GI symptoms too. “People with UC may experience joint pain. Losing weight can help your joints feel better. It may improve your energy levels too, if you struggle with fatigue,” Gaffen says.

A Paleo diet may not be right for everyone with ulcerative colitis. Be mindful of these downsides before stocking giving it a try.

Might Increase Flare Risk

Though a Paleo diet can curb inflammation in healthy people, there’s one aspect of the plan that might have the opposite effect in folks with ulcerative colitis. “The Paleo diet tends to be high in red meat, which is associated with worse UC inflammation and more UC flares,” explains Wendi LeBrett, M.D., a gastroenterologist in Los Angeles, CA.

Low in Fiber

Because major fiber sources like whole grains and beans are off the menu, a Paleo diet might make it harder to get your fill. That’s bad news for ulcerative colitis, since fiber can help reduce gut inflammation and improve symptoms by supporting a healthy microbiome, per a recent Nutrients review. “There’s evidence that the fermentation of fiber in our gut produces short-chain fatty acids, which have an anti-inflammatory effect,” Dr. LeBrett says.

May Increase Risk for Nutrient Deficiency

Even though Paleo diets are nutrient-dense, they can be low in certain nutrients that people with UC already struggle to get enough of, like calcium (found in dairy) and folate (found in whole grains and beans), Gaffen says. So if you’re following the diet, “it’s important to have your levels monitored,” she adds.

Hard to Maintain

Cutting out whole food groups like grains, beans, dairy, and sugar can be tough for the long haul. (Sometimes you just want a sandwich or a cookie!) “It’s really hard to eliminate things forever. Finding something sustainable in terms of an eating pattern is huge,” Gaffen says.

Can Spark Disordered Eating

Any eating plan that heavily restricts certain foods might make people more prone to disordered eating behaviors, say researchers in the journal Cureus. That’s especially important to consider when you have UC, since folks with the condition have a higher-than-average eating disorder risk.

The Paleo diet has some things going for it. But it’s not the only style of eating that might help you manage your symptoms, says LeBrett. In fact, other eating plans have been shown to reduce inflammation specifically in people with UC. These include:

If you’re trying to pinpoint specific foods that trigger your symptoms, consider a temporary elimination diet like the low-FODMAP diet. It’s especially helpful for the 1/3 of people with ulcerative colitis who also have irritable bowel syndrome, says Brittany Rogers, R.D.N., founder of RomanWell, a private practice of IBD dietitians in Petaluma, CA.

As with most eating plans, there are benefits and drawbacks to trying a Paleo diet for UC. If you’re thinking about giving it a try, it’s worth first talking with your gastroenterologist and a registered dietitian who specializes in IBD. “People with inflammatory bowel disease may already have nutrient deficiencies, and any sudden shifts in diet, especially towards protocols that restrict whole food groups, should be undertaken with guidance from a healthcare practitioner,” VenHuizen says. Be sure to ask your doctor if you’re lacking in certain nutrients, getting tested, if needed.

If you’re struggling with particular ulcerative colitis symptoms or are just looking to lower your overall inflammation, other eating plans may help you achieve those goals while being easier to follow than a Paleo diet. And if you decide that Paleo is the right way to go, your care team can help you follow it in a way that minimizes any possible health risks.

This article was originally published February 26, 2024 and most recently updated March 4, 2024.

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Source: healthcentral.com