Safe Snacks for Colitis – Gut-Friendly Options That Support Digestive Health
For many individuals, finding safe snacks for colitis that are both nutritionally supportive and symptom-safe can be difficult. Many common snack foods contain ingredients that may trigger inflammation, bloating, or discomfort. This guide outlines well-tolerated, practical snack choices that are appropriate for people with inflammatory bowel disease (IBD), particularly during periods of remission or when symptoms are mild.
1. Rice Cakes with Nut Butter (If Tolerated)
Plain, unsalted rice cakes are low-residue and easy to digest. When paired with smooth nut butters—such as almond or peanut butter without added sugars or hydrogenated oils—they offer healthy fats and some protein. For individuals with nut sensitivities or during active flares, seed butters like sunflower or pumpkin seed butter may be more appropriate.
2. Bananas and Applesauce
Both bananas and plain, unsweetened applesauce are among the most commonly tolerated snacks for those with colitis. They are easy on the digestive tract and offer some natural fiber and carbohydrates. Bananas also provide potassium, which is important for maintaining electrolyte balance—especially during or after bouts of diarrhea.
3. Lactose-Free Yogurt and Kefir
If dairy is tolerated, lactose-free yogurt or fermented dairy alternatives such as kefir can be a good source of probiotics. These beneficial bacteria may help support gut microbiome balance. Look for plain, unsweetened varieties without artificial additives. For those with lactose intolerance, plant-based yogurts with added probiotics can be an alternative.
4. Hard-Boiled Eggs
Eggs are a highly digestible source of protein and are generally well-tolerated by individuals with colitis. Hard-boiled eggs are portable and require no preparation, making them a convenient snack. They’re also free from fiber, which can help minimize irritation during sensitive periods.
5. Soft, Peeled Fruits
During remission or stable periods, soft fruits like ripe pears, peaches, or papaya (with skins removed) can offer a gentle source of vitamins and hydration. Avoid fibrous peels and raw fruits with seeds during active flares.
6. Cooked Vegetables
Cooked, mashed, or pureed vegetables—such as sweet potatoes, carrots, zucchini, or squash—are often easier to digest than raw vegetables. These can be prepared in advance and eaten warm or cold as a snack, especially when digestive symptoms are under control.
7. Lean Proteins and Simple Grains
Slices of lean turkey breast, plain chicken, or baked tofu can be combined with low-fiber starches like white rice or rice crackers for a balanced snack. Avoid heavily seasoned or processed deli meats, as they often contain preservatives and additives that may irritate the gut lining.
8. Oat-Based Options (If Tolerated)
Plain oatmeal or soft oat-based snacks may work for some individuals, especially if they are well-cooked. Choose options without added sugar, dried fruit, or artificial flavorings. A small serving of overnight oats with mashed banana can be a gentle, pre-portioned snack.
9. Hydrating Beverages to Pair with Snacks
Hydration plays a key role in managing colitis symptoms. When snacking, pair foods with fluids that support hydration and electrolyte balance—such as water, coconut water, herbal teas (like peppermint or ginger), or low-sugar electrolyte drinks. Avoid carbonated beverages and high-caffeine drinks if they tend to worsen symptoms.
10. Scrambled Eggs and Toast
Scrambled eggs are a soft, protein-rich option that’s easy to digest and typically well tolerated by people with colitis. When prepared without butter or excess oil, they provide gentle nutrition without adding unnecessary fat or irritants. Pairing eggs with plain white or sourdough toast creates a balanced, low-residue snack that can be helpful during remission or periods of mild symptoms. Avoid high-fiber breads or toppings, and keep seasoning minimal to reduce the risk of flare-ups.
11. Portable and Travel-Friendly Ideas
Safe snacks are especially important when eating options are limited, such as while traveling or at work. Consider keeping a rotation of shelf-stable, non-irritating foods like:
- Unsweetened rice cakes
- Nut or seed butter packets
- Single-serve applesauce or banana chips (without added sugar)
- Lactose-free or plant-based probiotic drink shots
- Soft-cooked veggies in sealed containers
Final Notes on Safe Snacks for colitis
Snack planning can help reduce the likelihood of symptom flare-ups and support steady nutrition throughout the day. While individual tolerances vary, focusing on low-residue, minimally processed foods is a good baseline for most people with colitis. Introduce new snacks gradually and track symptoms to identify what works best.
For personalized nutrition advice, especially during active flare-ups, consult a gastroenterologist or registered dietitian familiar with IBD care.
More from NIH: Ulcerative Colitis
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Plain Rice Cakes with Nut Butter or Hummus
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Rice cakes are a low-fiber, easy-to-digest snack that can be topped with smooth almond butter for healthy fats or hummus for a mild protein boost. Choosing plain rice cakes without artificial flavors or seasonings helps prevent digestive irritation.
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Banana with Smooth Nut Butter
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A soft, easily digestible banana provides quick energy and potassium, while smooth almond or peanut butter adds healthy fats and protein. Choosing a natural, unsweetened nut butter ensures there are no additives that could irritate the gut.
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Plain Yogurt (Lactose-Free or Non-Dairy)
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Yogurt with probiotics can help support gut health, but those with lactose intolerance should choose lactose-free or non-dairy versions. Opting for plain, unsweetened yogurt avoids artificial sweeteners and excess sugar, which could cause irritation.
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Coconut Yogurt with Soft Berries (in Moderation)
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Coconut yogurt provides probiotics and healthy fats, while soft berries like peeled, ripe blueberries or strawberries add natural sweetness and antioxidants. It’s best to consume berries in small amounts to ensure they don’t irritate the gut.
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Soft Scrambled Eggs on White Toast
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Lightly scrambled eggs are easy to digest and provide high-quality protein, while white toast helps add bulk without being too fibrous. This combination is gentle on the gut and makes for a nourishing snack.
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Oatmeal with Honey
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Well-cooked oatmeal is gentle on the digestive system and provides soluble fiber, which can help regulate bowel movements. A drizzle of honey adds natural sweetness without artificial additives, making it a soothing and nutritious snack.
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Homemade Rice Pudding (Dairy-Free Option Available)
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Made with white rice, water or lactose-free milk, and a touch of honey, rice pudding is a soothing, energy-boosting snack. It provides easily digestible carbohydrates and a mild flavor that’s gentle on the stomach.
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Boiled or Steamed Carrot Sticks
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Soft, cooked carrots are a mild and easily digestible snack that provides beta-carotene and essential vitamins. They can be lightly mashed or blended into a dip for added variety.
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Soft-Cooked White Rice with a Dash of Olive Oil
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White rice is an excellent source of easily digestible carbohydrates, and adding a small amount of olive oil provides healthy fats. This simple, soothing snack can help provide energy without irritating the gut.
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Plain Baked Chicken Bites
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Small, well-cooked pieces of skinless chicken provide a protein-rich snack without being heavy on the digestive system. Baking or steaming the chicken without excessive seasoning keeps it mild and gut-friendly.
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Chamomile or Peppermint Tea with a Plain Biscuit
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Herbal teas like chamomile or peppermint help soothe digestive discomfort, while a plain, low-fiber biscuit provides a light, easy-to-digest snack. Avoid biscuits with high sugar or artificial ingredients.
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Homemade Gelatin (Natural, No Artificial Additives)
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Gelatin supports gut lining health and provides a light, hydrating snack. Making it at home with natural ingredients ensures it’s free from artificial flavors and dyes that might cause irritation.
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Plain Crackers with Lactose-Free Cheese
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Plain, low-fiber crackers provide a simple carbohydrate source, while lactose-free cheese offers protein and calcium without triggering digestive issues. Avoid heavily processed cheeses and opt for mild, natural varieties.
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Baked or Steamed Zucchini Slices
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Zucchini is a mild vegetable that becomes even easier to digest when baked or steamed. It provides hydration, essential vitamins, and a soft texture that won’t aggravate the digestive system.
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Homemade Applesauce (No Sugar Added)
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Applesauce made from peeled and cooked apples is gentle on digestion and provides natural sweetness along with beneficial vitamins. Store-bought versions should be unsweetened to avoid added sugars that might trigger symptoms.
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Baked Sweet Potato Slices
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Sweet potatoes are packed with beta-carotene and vitamin C, which support gut health and immune function. Baking them until soft makes them easy to digest while providing a naturally sweet and satisfying snack.
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Mashed Avocado on White Toast
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Avocado provides healthy monounsaturated fats and essential nutrients like potassium, while white toast is low in fiber and easy to digest. This combination makes for a simple yet nutritious snack that’s easy on the gut.
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Smoothies with Banana and Coconut Milk
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A homemade smoothie made with banana and coconut milk provides hydration, healthy fats, and natural sweetness without irritating the digestive system. Avoid adding high-fiber fruits like berries or raw greens, which may be harder to digest.
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Hard-Boiled Eggs
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Eggs are a great source of high-quality protein and essential nutrients like choline and B12. Hard-boiled eggs are easy to prepare, gentle on digestion, and provide long-lasting energy without irritating the gut.