Best Crohn's Diet

When I was first diagnosed with Crohn’s disease, I was told that diet wouldn’t make much of a difference. I believed that for a while, mostly because that’s what my doctors told me. But after years of living with IBD and painful flare-ups, I started paying closer attention to what I was eating.

I quickly realized that certain foods made my symptoms worse. Sometimes immediately, sometimes over a few days. Other foods seemed to calm my gut, reduce bloating, and make digestion easier. It took me over a decade of trial and error, but I eventually found a way of eating that helped me eliminate flare-ups and achieve remission without biologics or surgery.

This isn’t a one-size-fits-all approach, but I’ll share what worked for me, what foods helped, what I avoid completely, and how I structure my meals to maintain gut health.

Crohn’s disease is a disease within the IBD category which is a category of autoimmune conditions that cause chronic inflammation of the digestive tract. Symptoms vary, but for most people, that means diarrhea, abdominal pain, bloating, urgency, fatigue, and nutrient malabsorption.

While there isn’t a universal "Crohn’s disease diet" or treatment, certain dietary choices can influence inflammation, gut barrier integrity, and digestion.

Protein is the foundation of my diet, but I only eat sources that don’t irritate my gut. I stick to:

- Grass-fed beef

- Pasture-raised chicken

- Wild-caught fish (salmon, cod, tuna)

- Organic pasture-raised eggs

- Bone broth (essential for gut healing)

- etc.

I avoid deli meats, processed meats, or anything with additives because those tend to cause inflammation.

Raw veggies can be hard to digest, so I cook them until they’re soft. My go-to’s are:

- Carrots

- Zucchini

- Spinach

- Bell peppers

- Mushrooms

- Seaweed (great for minerals)

- Cruciferous veggies (like broccoli and cauliflower)

- etc.

Fats are crucial for gut repair, but some types cause inflammation while others support healing. I eat:

- Extra virgin olive oil

- Avocado oil

- Coconut oil

- Beef tallow (grass-fed only)

I completely avoid seed oils like canola, soybean, and vegetable oil because they’re highly inflammatory.

I usually avoid carbs completely, but I’ve found that some carbs are easier to digest and don’t cause as much inflammation. I stick to:

- White rice (not brown, which is harder to digest)

- Sweet potatoes (if tolerated)

- Quinoa

I completely avoid wheat, rye, barley, oats, and anything high in carbs and starches during flare-ups.

If there’s one thing I recommend keeping in your diet, it’s bone broth. It’s packed with collagen, amino acids, and minerals that help repair the gut lining.

I drink 1–2 cups per day during flare-ups and at least a few cups per week during remission.

Through trial and error, I found certain foods made my symptoms worse every time I ate them. I cut these out permanently:

- Dairy (milk, cheese, yogurt, butter—major trigger)

- Gluten (wheat, barley, rye, oats—always caused bloating)

- Processed sugars (spike inflammation and disrupt gut bacteria)

- Fried and processed foods (hard to digest, full of bad oils)

- Caffeine and alcohol (both irritate the gut lining)

Every time I tried adding these back in, my symptoms returned.

Breakfast: Scrambled eggs with zucchini + bone broth

Lunch: Baked chicken with a small amount of quinoa and steamed carrots

Dinner: Beef stew with slow-cooked veggies in bone broth

Snacks: Hard-boiled eggs, almond butter, or a handful of cashews

Breakfast: Scrambled eggs with avocado + bone broth

Lunch: Salad with chicken, olive oil, and lemon dressing

Dinner: Wild-caught salmon with roasted carrots and sweet potatoes

Snacks: Sardines, sunflower seeds, or homemade no-sugar almond flour pancakes

More details on my full meal plan and recipes can be found in my book, How I Stopped Flare-Ups & Achieved Remission.

While food is my #1 priority, I’ve found a few key supplements that support gut healing:

- Omega-3 fish oil (reduces inflammation)

- Vitamin D + K2 (supports immune health)

- Magnesium (helps with digestion and stress)

- Oregano oil (natural antimicrobial)

- Ginger (soothes digestion and reduces bloating)

I cover all of this in detail in my Supplement Guide, available at Gutmellow.com.

Food was a huge part of my healing, but lifestyle changes made an equal impact. A few things that helped me:

- Eating on a schedule (consistent mealtimes helped digestion)

- Getting 8+ hours of sleep (rest is essential for gut healing)

- Managing stress (meditation, walking, and breathing exercises)

- Avoiding over-exercising (intense workouts caused flares)

Finding the right Crohn’s disease diet wasn’t easy, but once I cut out my triggers and focused on gut-friendly foods, everything changed. I don’t live in fear of flare-ups anymore because I know exactly what my body needs.

For a more detailed Remission Roadmap, including my exact protocol, shopping list, and supplement guide, check out Gutmellow.

If you want to dive even deeper into my full story and healing journey, my book How I Stopped Flare-Ups & Achieved Remission has everything I learned from over a decade of trial and error.

Remission is possible. I’m living proof.

After years of trial and error, I finally found a combination of strategies that worked for me. I went from constant flare-ups to long-term remission, without biologics or surgery. I created GutMellow to share my experience and help others navigate their own healing journey.

The GutMellow Remission Roadmap includes everything I wish I had when I was first diagnosed. It’s a comprehensive resource that outlines the exact steps I took to regain control of my gut health, including:

This blog is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. While I am sharing my personal experience, every individual’s health journey is unique. Always consult with a qualified healthcare professional before making any changes to your diet, supplements, medications, or lifestyle. Healing is a personal journey, and what worked for me may not work for everyone.