How to Get Over Your Food Fears

There are many fears to be had when living with Crohn's or UC. Many fear needing a bathroom urgently during a traffic jam, having a nonworking commode on a 2 hour flight, or going to the beach where there is no restroom in sight. However, another common fear that many don't talk about, or even realize that they have, is a fear around food.

Food fears and IBD go hand in hand, as we are so traumatized from experiences we have endured after eating some of our favorite meals that we can't help but go into survivor mode and just avoid anything that caused an upset stomach in our recent memory.

Conquering food fears

This leads to skipping major food groups that provide our bodies with key vitamins and nutrients we need to stay healthy and strong.

As a Health Coach, I work with many individuals who are feeling well but continue to pass on certain ingredients such as raw fruits and leafy vegetables just because they made them sick years ago. The truth is, you may be absolutely fine eating foods you have been missing out on for years.

Here are some steps to take to start getting over your food fears and start living the life you have been missing:

Reintroduce one at a time

The key with reintroducing foods you haven't eaten in a while is to do it gradually and one at a time. If you would like to add more fruit to your diet, start with one type, like an orange, and wait 3 days before reintroducing another fruit. The reason for this is that it takes the body 4 days to move a food out of it's system, so you may eat an orange on Monday but not get a stomach ache until Wednesday, and if you introduced a second fruit on Tuesday, you wouldn't know which was the culprit of your stomach ache. It is very similar to introducing solid foods to babies--one at a time, wait 3 days in between, and see if there is any negative reaction. If you feel well after after Day 4, introduce a second fruit and continue adding as long as you feel well.

Keep a food log

It is easy to lose track of which foods you are eating and when, along with how you feel after each meal. Keeping a food log allows you to see exactly what you ate throughout the week and how you felt afterwards so you can get a clear picture on what works for your body and what doesn't. I also recommend writing down the time you ate each meal, and how you feel both immediately after the meal and then do a brief recap at the end of the day to see a clear picture of how you felt overall.

Be mindful of your schedule

If you know you are traveling within a few days, avoid reintroducing new foods close to your trip to avoid unwanted adverse side effects. I typically keep my diet on the bland side before traveling just to be extra safe, and trying a new food or something I haven't eaten in a while is an absolute no-go when I know I will not be within close proximity of my house. Use quiet weekends or days where you work from home to reintroduce foods to avoid creating more trauma and reasons to stop trying new ingredients.

Practice patience and grace

Go easy on yourself if you can't tolerate a piece of fruit or vegetable. It may be the way it was prepared, or you may be able to tolerate spinach instead of kale, for example. There are many ways to get proper nutrients in your diet, and avoiding salads doesn't necessarily mean you have to forgo all vegetables. Be patient, take notes, and make adjustments until your belly is happy.

Keep a list

Once you have identified which foods work for your body, write them down so you can visually see all that you can eat and enjoy. This will also be a good resource for grocery shopping, or when you are looking to change up your daily menu. From a mental standpoint, this will boost your confidence in trying new foods, even if you find that you can tolerate 3 new foods that you haven't eaten in years--a little bit goes a long way!

Questions for the reader

How do you manage your food fears?  Do you have any foods you used to love but cannot tolerate now, or anything you once couldn't eat and now enjoy safely?