“It changed everything,” says Federico. “I started to gain weight and feel like my old self again.” Determined to help other people with Crohn’s better manage their symptoms through diet, Federico became a certified nutritional therapy practitioner and runs a blog, Girl in Healing. “I believe that a nutrient-dense, whole-foods diet is at the foundation of what should be the dietary protocol,” she explains. “Animal proteins, fruits, vegetables as tolerated, quality fats and oils, and for some, some nuts, seeds, and gluten-free grains.” This approach is largely echoed by the Crohn’s & Colitis Foundation, which also advocates for eating a nutrient-rich diet filled with fiber (nuts, whole grains), protein (lean meats, fish, tofu) and fruits and vegetables while in remission. Thanks in large part to her Paleo-style diet, Federico hasn’t experienced a flare-up for nearly three years. On typical days, Federico’s meals revolve around simply cooked proteins, such as sautéed ground beef or roasted chicken wings; gluten-free starches, such as white rice or a baked sweet potato; small amounts of healthy fats, such as avocado; and a cooked vegetable, such as roasted beets or broccoli or steamed peas. During a flare, though, your diet may need to change, because you may not be able to tolerate as many foods as you can when in remission. When Federico’s symptoms would flare up, she’d pare back her diet to the essentials and bring in a few extras aimed at helping her feel her best. “These changes would have some noticeable effects within the week,” Federico says. Here’s what Federico eats during a flare.
Cut back on veggies.
Vegetables are typically a big source of fiber in Federico’s diet, but scaling back on the stuff — particularly insoluble fiber or roughage — is the first thing she does during a flare. “Some people might tolerate really soft cooked veggies, but ones that are really tough and fibrous are the first to cut back on,” she says. (Broccoli and cauliflower, for example, can be hard to digest, according to the Crohn’s & Colitis Foundation.)
Drink warm liquids, such as bone broth.
“If I’m feeling totally awful and have no energy, I might do a bone-broth fast or have 80 percent bone broth with a little meat or rice,” says Federico. “It’s nourishing and satiating, plus warm liquids are great to lean on when you’re in a flare.” Having more liquids and less solid food means Federico’s body doesn’t have to work as hard at digesting, “so I can preserve more energy and make fewer trips to the bathroom,” she says.
Eat well-tolerated staples.
As her symptoms improve, Federico will have more of the bland foods that her system has an easy time digesting. “I’d go to white rice, avocado, and banana,” she says.
Alexa Federico’s Easy Bone Broth Recipe
Feel free to use bones you threw in the freezer after cooking — from roasted chicken or turkey or steak bones — or buy some from a farm or butcher. Chicken and turkey bones yield a milder flavor (like a chicken soup), while beef bones produce a broth that’s richer and more robust. You can even mix bones from different animals.
Ingredients
2–3 lb bones, depending on size of pot2 carrots, roughly chopped1 yellow onion, roughly chopped1 tsp unrefined sea salt
Other tools
Slow cookerMesh strainerGlass jars
