Inflammatory Bowel Disease (IBD), which includes Ulcerative Colitis and Crohn’s Disease, is becoming more common in India. While medical treatment is essential, the right diet can reduce inflammation, ease flare-ups, and support long-term gut healing.
The best part? Many of the most powerful anti-inflammatory foods are found in Indian kitchens and local markets. Here are 10 Indian foods that are best for IBD.
1. Amla (Indian Gooseberry)
Rich in vitamin C and antioxidants, amla helps reduce gut inflammation and supports healing of the intestinal lining. It also improves immunity, which is crucial for IBD patients.
Best way: Fresh juice, chutneys, or dried amla powder in warm water.
2. Sweet Potato (Shakarkandi)
Gentle on the stomach, sweet potatoes are rich in beta-carotene, soluble fiber, and antioxidants. They help reduce gut irritation while providing steady energy.
Best way: Boiled, mashed, or lightly roasted—avoid frying.
3. Yam (Suran / Jimikand)
Yam has anti-inflammatory properties and is easier to digest than many other tubers. It also contains prebiotic fiber that nourishes good gut bacteria.
Best way: Boiled or steamed with mild spices.
4. Barnyard Millet (Sanwa / Sama ke Chawal)
During IBD flares, gluten can be hard to digest. Barnyard millet is a gluten-free, light, and easy-to-digest grain—perfect as a rice replacement.
Best way: Use in khichdi, upma, or porridge.
5. Moong Dal (Green Gram)
Moong dal is one of the lightest lentils, packed with protein and fiber yet gentle on the gut. It causes less gas compared to rajma, chana, or urad dal.
Best way: Cooked as soft khichdi with rice and mild spices.
6. Bottle Gourd (Lauki / Dudhi)
High in water content and easy to digest, bottle gourd soothes the gut and prevents dehydration during diarrhea.
Best way: Lauki sabzi, lauki soup, or lauki juice.
7. Banana (Kela – Ripe)
Ripe bananas are a natural source of soluble fiber and potassium, which helps restore electrolyte balance during flare-ups. They also promote smooth bowel movements.
Best way: Eaten ripe and soft, or blended in smoothies.
8. Turmeric (Haldi)
One of the most powerful natural anti-inflammatories, turmeric reduces flare-ups and supports gut healing. Curcumin (the active compound) is especially helpful for IBD.
Best way: Add fresh turmeric to curries, or drink turmeric milk (haldi doodh) with black pepper for better absorption.
9. Buttermilk (Chaas – If Dairy Tolerated)
Rich in probiotics, buttermilk helps restore gut bacteria balance. It’s cooling, hydrating, and aids digestion. (Avoid if you are lactose intolerant.)
Best way: Homemade chaas with roasted cumin and a pinch of rock salt.
10. Drumstick (Moringa Pods / Leaves)
Moringa is rich in antioxidants, vitamins, and anti-inflammatory compounds. It supports immunity, reduces oxidative stress, and is soothing for the gut.
Best way: Drumstick sambar, moringa leaf stir-fry, or moringa powder in smoothies.
Final Thoughts
IBD can feel overwhelming, but simple Indian superfoods like amla, sweet potato, yam, moong dal, bottle gourd, banana, and turmeric can help reduce inflammation and make digestion easier.
Remember: During flare-ups, stick to soft, cooked, and mild preparations. Avoid heavy spices, fried foods, and too much raw fiber. Work with your doctor and gradually discover which Indian foods your gut tolerates best.
With the right mix of traditional Indian foods and mindful eating, you can calm inflammation and support your gut naturally.
