When I was first diagnosed with Crohn’s colitis in 2012, I thought food had nothing to do with my symptoms. Every doctor I met told me the same thing: diet doesn’t really matter. I wish I had questioned that advice sooner. After years of miserable flare-ups, urgent bathroom trips, and feeling trapped by my own gut, I finally discovered something that changed everything: the right foods made all the difference. Healing didn’t happen overnight, but once I dialed in a gut-friendly, simple way of eating, my body finally had the chance to recover. Today, I’ll share some of the exact Crohn’s disease recipes that helped me move from constant flare-ups into long-term remission.

Crohn’s disease is tough because it doesn’t just affect digestion, it affects everything. When your gut is inflamed, it struggles to absorb nutrients, break down food properly, and maintain balance. For me, it meant feeling drained, bloated, and uncomfortable almost all the time. I learned the hard way that sticking to easy-to-digest foods and avoiding my personal triggers wasn’t just helpful, it was necessary if I wanted to heal.

The best Crohn’s disease recipes are the ones that keep things simple. I learned to prioritize meals that were easy on digestion, packed with nutrients, and free from the common offenders like dairy, gluten, processed sugars, and high-fiber raw veggies. During a flare, I kept everything even gentler: pureed soups, soft proteins, and low-residue foods gave my gut the break it desperately needed.

In my own healing journey, certain foods became my staples. Grass-fed beef, pasture-raised chicken, wild-caught salmon, and eggs were the core proteins that felt the best. For carbs, I leaned on things like peeled sweet potatoes (in moderation). Cooked veggies like zucchini, carrots, spinach, and squash became daily essentials. Healthy fats like extra virgin olive oil, avocado oil, and occasionally coconut oil helped soothe inflammation without overloading digestion.

Breakfast needed to be simple and easy on my gut. One of my go-to meals was scrambled eggs cooked in olive oil with some sautéed spinach or zucchini. Another favorite was a smoothie made with almond milk, banana, and a handful of spinach. Low-fiber fruits only, especially during flares. Bone broth was often my "breakfast beverage" too, providing collagen and gut-healing nutrients right at the start of the day.

1. Scrambled Eggs with Zucchini and Spinach

Ingredients:

• 2–3 pasture-raised eggs

• 1 small zucchini, diced

• 1 small handful spinach

• 1 tablespoon olive oil

• Sea salt and black pepper to taste

Instructions: Heat olive oil in a pan over medium-low heat. Add diced zucchini and sauté until soft, about 3–5 minutes. Toss in the spinach and stir until wilted. Whisk the eggs in a bowl, season with salt and pepper, then pour into the pan. Stir gently until the eggs are just cooked through. Serve immediately.

2. Gut-Healing Bone Broth Breakfast Bowl

Ingredients:

• 1 cup homemade or high quality bone broth

• 1 pasture-raised soft-boiled egg

• 1/2 cup steamed spinach

• 1/4 avocado, sliced

• Sea salt and lemon juice to finish

Instructions: Heat the bone broth until hot but not boiling. In a bowl, layer the steamed spinach and soft-boiled egg. Pour the hot broth over the top. Garnish with avocado slices, a pinch of sea salt, and a squeeze of lemon juice. Eat it like a savory breakfast soup.

3. Almond Flour Pancakes ("Sweet" Option)

Ingredients:

• 2 eggs

• 2 tablespoons almond flour

• 1 tablespoon coconut flour

• 2 tablespoons unsweetened almond milk

• Pinch of sea salt

• Dash of cinnamon and pure vanilla powder

Instructions: Whisk all ingredients until smooth. Heat coconut oil or avocado oil in a pan over medium heat. Pour small rounds of batter into the pan and cook 2–3 minutes per side until golden. Top with a drizzle of almond butter or a few blueberries if tolerated.

When it came to lunch, nothing beat a homemade chicken bone broth soup with a few soft veggies thrown in. If I wanted something quick, I would grill some chicken thighs and serve them with a simple salad made from spring mix, cucumbers, and olive oil dressing. Sometimes I would also make a shredded chicken and veggie bowl, sticking to peeled carrots and soft-cooked zucchini as toppings.

1. Shredded Chicken and Veggie Bowl

Ingredients:

• 1 cup shredded pasture-raised chicken

• 1/2 cup sautéed zucchini and carrots

• 1 tablespoon olive oil

• Sea salt and lemon juice for flavor

Instructions: In a bowl, layer the shredded chicken and sautéed vegetables. Drizzle with olive oil, sprinkle sea salt, and squeeze fresh lemon juice over the top. Mix gently and serve warm.

2. Simple Tuna Salad with Cucumber and Dill

Ingredients:

• 1 can wild-caught tuna (packed in water or olive oil)

• 1 small cucumber, peeled and diced

• 1 tablespoon olive oil

• 1 tablespoon chopped fresh dill

• 1 teaspoon lemon juice

• Sea salt and black pepper to taste

Instructions: In a bowl, combine tuna, cucumber, dill, olive oil, and lemon juice. Season with salt and pepper. Stir gently to combine. Serve over a bed of spring mix or butter lettuce if tolerated.

3. Ground Turkey and Vegetable Stir-Fry

Ingredients:

• 1/2 pound ground turkey

• 1/2 cup diced carrots

• 1/2 cup diced zucchini

• 1 tablespoon avocado oil

• 1 tablespoon tamari (gluten-free soy sauce alternative)

• Garlic powder and ginger powder to taste

Instructions: Heat avocado oil in a pan over medium heat. Add ground turkey and cook until browned. Add diced vegetables, garlic powder, and ginger powder. Stir-fry until the veggies are soft and everything is fully cooked. Splash in tamari, stir, and serve warm.

Dinner was usually the most substantial meal of the day, but I still kept it gentle. Baked salmon with mashed sweet potatoes and steamed spinach became a staple. Ground beef stir-fried with bok choy, carrots, and a splash of coconut aminos also made a regular appearance. I learned that slow-cooked meals, like beef stew or chicken soup simmered for hours, were incredibly soothing when my gut needed extra care.

1. Slow-Cooked Beef Stew

Ingredients:

• 1 pound grass-fed beef stew meat

• 2 carrots, peeled and chopped

• 2 celery stalks, chopped

• 1 small yellow onion, chopped

• 2 cups homemade or high-quality beef bone broth

• 1 tablespoon olive oil

• 1 bay leaf, pinch of sea salt, pinch of dried thyme

Instructions: Brown beef cubes in olive oil in a large pot. Add carrots, celery, and onion. Pour in the bone broth. Add bay leaf, sea salt, and thyme. Bring to a simmer, then reduce heat to low and cook covered for 2–3 hours until the beef is tender. Remove the bay leaf before serving.

2. Baked Salmon with Steamed Broccoli

Ingredients:

• 1 wild-caught salmon fillet

• 1 tablespoon olive oil

• Sea salt, garlic powder, and black pepper

• 1 cup broccoli florets

Instructions: Preheat oven to 375°F. Place salmon on a parchment-lined baking sheet. Drizzle with olive oil and season with sea salt, garlic powder, and pepper. Bake for 18–20 minutes or until the salmon flakes easily. Steam broccoli until tender and serve alongside the salmon.

3. Asian-Inspired Beef Broth Soup

Ingredients:

• 2 cups homemade beef bone broth

• 4 ounces thinly sliced grass-fed beef (sirloin or flank)

• 1/2 cup thinly sliced mushrooms (shiitake or cremini)

• 1/2 cup bok choy, chopped

• 1 teaspoon tamari

• 1/2 teaspoon fresh grated ginger

Instructions: Heat the bone broth in a saucepan. Add the beef slices, mushrooms, and bok choy. Simmer gently until beef is cooked and vegetables are tender, about 5–7 minutes. Stir in tamari and ginger before serving.

During tough flare-ups, I barely snacked at all because my gut needed minimal work. But once I stabilized, snacks like almond butter, small handfuls of soaked walnuts, or even some berries felt fine. I also made my own soft muffins using almond flour, coconut milk, and a little vanilla powder which was a lifesaver when I wanted a “sweet” treat without triggering symptoms.

Gut-friendly hydration was a huge part of my healing. I drank homemade electrolyte waters made with spring water, lemon juice, and a pinch of Celtic sea salt. When my gut was feeling calm, I blended smoothies with ingredients like banana, zucchini, almond milk, and a scoop of collagen powder. Herbal teas like peppermint, ginger, and chamomile became a daily ritual too.

Crohn’s Disease Flare-Up Recipes

During a flare, I stripped everything back to basics. Plain chicken broth, baked chicken breast, and pureed carrot soup were my safe zones. I avoided anything with too much fiber, spice, or complexity.

Crohn’s Disease Remission Recipes

When I was in remission, I could get a little more creative. I added in roasted vegetables like zucchini and eggplant, experimented with tahini dressings, and occasionally enjoyed almond flour baked goods.

Gluten-Free Crohn’s Recipes

Since I noticed gluten often worsened my symptoms, I switched fully to gluten-free options. Things like almond flour pancakes and coconut flour mug cakes became regular parts of my diet.

Dairy-Free Crohn’s Recipes

Dairy was one of my worst triggers, so cutting it out was non-negotiable. I used almond milk, coconut yogurt, and olive oil in place of traditional dairy products in all my recipes.

Over time, I found that batch cooking saved my energy and reduced stress. I often cooked a big batch of chicken soup or beef stew on Sunday and lived off it for most of the week. I prepped soft-boiled eggs, roasted vegetables, and bone broth in advance so that even when I was tired or flaring, I always had safe food ready.

Can you eat salad with Crohn’s disease?

Sometimes, but it depends. During flares, raw salad greens were too harsh. Once in remission, I tolerated small amounts of tender greens like spring mix or butter lettuce, always paired with soft toppings and gentle dressings.

What foods are best during a flare?

For me, the simplest foods helped the most: bone broth, plain chicken, and soft, peeled vegetables.

How do you get enough fiber safely?

I slowly reintroduced cooked, peeled vegetables first. Fiber had to come back gently and gradually, always cooked and easy to chew.

Are probiotics helpful for Crohn’s?

I tried a lot of probiotics over the years, but honestly, they didn’t seem to help much during my worst flares. Instead, I focused on gut-healing foods like broth and ginger.

Looking back, learning to eat for Crohn’s disease was like building a bridge back to my life. At first, it felt overwhelming and restrictive, but over time, it became second nature. Healing wasn’t just about avoiding certain foods, it was about nourishing my gut with simple, real meals. Today, I still keep my diet pretty simple, using the same strategies that helped me achieve remission. If you want to dive deeper into everything that worked for me, you can check out GutMellow, where I share my full roadmap for calming flare-ups and supporting long-term gut health.

After a decade of trial and error, I finally found a combination of strategies that actually worked. 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.