7 Ways to Boost Healthy Fat Intake With Crohn’s Disease

Navigating Fats with Crohn’s Disease: A Dietary Approach

For individuals managing Crohn’s disease, a chronic inflammatory bowel disease (IBD), dietary choices play a crucial role in both symptom management and overall well-being. While a balanced intake of macronutrients – carbohydrates, proteins, and fats – is essential, understanding which fats to prioritize and which to limit can significantly impact quality of life. Fats should ideally comprise 15 to 30 percent of daily caloric intake, as recommended by the World Health Organization (WHO), with saturated fats limited to no more than 10 percent of total daily calories. This translates to roughly 33 to 67 grams of fat per day on a 2,000-calorie diet, keeping saturated fat under 22 grams.

The Benefits of ‘Good’ Fats

Unsaturated fats, often referred to as “good fats,” are considered beneficial due to their potential to lower low-density lipoprotein (LDL), or “bad” cholesterol, and potentially raise high-density lipoprotein (HDL), or “good” cholesterol. These healthy fats fall into two main categories: monounsaturated and polyunsaturated fats. Incorporating these fats into your diet can support overall health and potentially help manage Crohn’s symptoms.

Nut and Seed Butters: A Digestible Option

One accessible way to include healthy fats is through nut and seed butters. These can be easily added to various foods, such as bananas, rice cakes, or sourdough bread. Importantly, pureed nut and seed butters can be a gentler option for those with Crohn’s, as they bypass the digestive challenges sometimes associated with whole nuts, and seeds. In fact, they are even considered safe for individuals with strictures – narrowings in the intestine – a common complication of Crohn’s disease. As Sophie Medlin, RD, a consultant dietitian at City Dietitians and chair of the British Dietetic Association for London, explains, nut butters offer a way to enjoy the benefits of nuts even when whole nuts are difficult to tolerate. Choosing nut and seed butters with minimal ingredients – ideally just the nuts or seeds themselves – is recommended. [1]

Beyond Butters: Expanding Your Healthy Fat Sources

Avocados are another versatile source of healthy fats, packed with nutrients like potassium, magnesium, and fiber. They can be incorporated into meals in numerous ways – on toast, in salads, or as guacamole. Avocados are rich in monounsaturated fats, which can help reduce LDL cholesterol levels. However, it’s worth noting that avocados are high in FODMAPs, a group of carbohydrates that can cause digestive discomfort in some individuals with irritable bowel syndrome (IBS), a condition that frequently co-occurs with Crohn’s disease. [16]

Smart Swaps for Reduced Saturated Fat

Simple dietary swaps can also make a difference. Replacing mayonnaise with Greek yogurt in potato salad or on sandwiches offers a lower-fat alternative, and Greek yogurt also contains probiotics, which can support gut health. However, individuals with lactose intolerance should consider lactose-free dairy yogurt or plant-based options like coconut yogurt, which is low-FODMAP. Similarly, using pesto or hummus instead of cheese on burgers or grilled chicken sandwiches can reduce saturated fat intake. Hummus, made from pureed chickpeas, is also a good source of fiber and may be easier to digest during a Crohn’s flare-up. [2]

Dark Chocolate and Oily Fish: Unexpected Allies

Even a small indulgence like dark chocolate can fit into a Crohn’s-friendly diet. Dark chocolate contains antioxidants and flavonoids, which may offer benefits for gut and cardiovascular health. However, it should be consumed in moderation as part of a balanced diet. Similarly, incorporating oily fish like anchovies, sardines, or salmon into your meals can boost your intake of omega-3 fatty acids. These fats have been linked to a decreased risk of developing IBD and may help improve gastrointestinal symptoms, although research findings are not always consistent. [1]

Olive Oil vs. Coconut Oil: Making the Right Choice

When it comes to cooking oils, extra-virgin olive oil is generally recommended for its numerous health benefits. It contains plant compounds that may help reduce inflammation. Coconut oil, is high in saturated fat and should be used sparingly. While not necessarily “banned,” it’s best to consume it in moderation, similar to other sources of saturated fat. [3]

The Importance of Individualized Nutrition

It’s important to remember that dietary needs vary significantly among individuals with Crohn’s disease. What works well for one person may not work for another. Working with a registered dietitian or healthcare professional can help you develop a personalized eating plan that meets your specific needs and helps you manage your symptoms effectively. Proper nutrition is fundamental to a robust immune system, and increasing the proportion of healthy fats in your diet can contribute to achieving your nutritional goals.

Understanding Flare-Ups and Dietary Adjustments

During a Crohn’s flare-up, prioritizing easily digestible foods is crucial. Smooth nut butters, pureed soups, and well-cooked vegetables can be gentler on the digestive system. It’s also important to stay hydrated and avoid foods that you know trigger your symptoms.