IBD and Plant-Based Diets
Colitis is what happens when your colon, the main part of your large intestine, gets inflamed. This is where your body processes undigested food, absorbs leftover water, and hosts a thriving community of bacteria. When inflammation hits, things don’t function as they should.
The symptoms? Urgent diarrhoea, blood or mucus in your stool, cramping, bloating, loss of appetite, weight loss. If it gets severe, it can lead to fever, nausea, vomiting, anaemia, dehydration, and malnutrition. It’s a disease that can take over your life. I know this first-hand. I’ve have 18 years of experience with ulcerative colitis - five of them in total remission after going plant-based. Since then, symptoms have been rare for four years. The difference has been undeniable.
Understanding Colitis
Colitis isn’t a single condition. There are different types, with different causes and severity. Some are short-term, caused by bacterial, viral, or parasitic infections, and they go away with treatment. But chronic colitis - like ulcerative colitis, Crohn’s disease, and microscopic colitis - is part of a bigger problem: inflammatory bowel disease (IBD).
IBD is classified as an autoimmune disease, meaning the immune system turns against its own body. Why? A mix of genetic predisposition and environmental factors, including diet and lifestyle.
There’s also allergic colitis, affecting babies who react to proteins in formula or their mother’s milk. And yes, the most common culprit is cow’s milk. How ironic that an industry built on marketing milk as a “health food” is responsible for so much suffering - especially when human babies aren’t even meant to drink it in the first place.
When Your Body Fights Itself
Ulcerative colitis is the most common type of IBD. It wrecks quality of life for millions, yet most people are told it’s “manageable” with medications and diet changes.
What actually happens? The immune system attacks the inner lining of the colon and rectum, creating ulcers. These ulcers cause bleeding, mucus in stools, cramping, weight loss, fatigue, and fever. Symptoms come in waves - flare-ups followed by periods of remission.
If it gets bad enough, the damage can be life-threatening. We’re talking:
- Severe dehydration (your colon can’t absorb water properly)
- Uncontrollable rectal bleeding
- Colon perforation (ulcers eating all the way through)
- Toxic megacolon (a swollen, dysfunctional colon that can lead to sepsis)
No one really knows the exact cause. But we do know this: genes don’t explain the surge in colitis cases worldwide. Something in modern lifestyles - especially diet - is triggering more people than ever.
Diet and Colitis: The Missing Link
Doctors will often tell you food doesn’t cause colitis. That may be true, but diet absolutely influences it. Inflammatory foods make symptoms worse. Anti-inflammatory foods support healing. It’s basic logic.
Yet, mainstream advice is all over the place. Some say to eat more fibre, others say to avoid it, I was told to avoid fibre completely. Some push chicken and fish, others say dairy is fine “if tolerated.” None of them address the fact that whole plant foods support gut health, while animal products disrupt it.
Let’s break it down:
- Dairy products – Known to increase inflammation in the gut. Also packed with growth hormones designed for baby cows, not humans.
- Flesh and eggs – Animal protein breaks down into hydrogen sulphide, which disrupts gut bacteria and damages the colon lining.
- Refined carbs & sugar – White flour, sugar, and processed foods can spike inflammation and destabilise gut bacteria.
- Food additives – Emulsifiers, artificial sweeteners, and preservatives mess with the gut microbiome.
- Whole, plant-based foods – High in fibre and prebiotics, which feed good gut bacteria and strengthen the gut lining.
- Cooked vegetables – Easier to digest, packed with antioxidants that fight inflammation.
- Legumes (if tolerated) – Chickpeas, lentils, and tofu can be game-changers if they agree with your gut. Sometimes introducing problem foods gradually can work.
- Nut butters over whole nuts – Nuts can be hard to digest, but nut butters offer healthy fats without the strain.
- Zinc-rich foods – Many colitis patients are deficient in zinc, which supports healing. Think seeds, legumes, and whole grains.
My Own Experience: 5 Years of Total Remission
Before I went plant-based, I had flare-ups that controlled my life. The unpredictability, the pain, the exhaustion - it was relentless.
Then I cut out animal products. Within weeks, my symptoms improved. Within a months, I was in total remission. No meds, no pain, no emergencies. I stayed that way for five years.
Since then, I’ve had rare symptoms - nothing compared to before. It’s clear to me that what we eat affects our gut in ways the medical world is still catching up to.
Why Aren’t Doctors Talking About This?
Most gastroenterologists don’t prioritise nutrition. They treat symptoms, not causes.
- If you have acid reflux? Take antacids.
- If you have high cholesterol? Take statins.
- If you have colitis? Take anti-inflammatories, immunosuppressants, or biologics.
These drugs have their place, but why is nutrition not the first line of defence? Because there’s no money in it.
Food isn’t a patentable product like pharmaceuticals. No company is going to fund large-scale studies on how a plant-based diet reverses inflammation when there’s nothing to sell at the end. The studies we do have come from academic interests, and studies show:
- A fibre-rich, plant-based diet reduces inflammation and supports gut health.
- Dairy and meat trigger colitis flare-ups and disrupt gut bacteria.
- Gut microbiome diversity improves with plant foods.
Living with Colitis
If you’re dealing with colitis, here’s what I recommend based on my experience and actual science:
1. Go plant-based – Whole plant foods = less inflammation, better gut health, fewer symptoms.
2. Identify your trigger foods – Everyone’s gut is different, but dairy and meat are common culprits.
3. Eat smaller meals, more often – This prevents overloading the digestive system. Grazing is top advice!
4. Minimise ultra-processed foods – Additives, emulsifiers, and preservatives fuel inflammation.
5. Consider a multivitamin – Colitis can affect nutrient absorption, so B12, zinc, and omega-3s might help.
You Have More Control Than You Think
Colitis doesn’t have to rule your life. Shifting to a whole-food, plant-based diet is one of the most powerful things you can do for your gut.
I had five years of total remission and four more years with barely any symptoms. That wasn’t random. That was cause and effect.
If you’re tired of flare-ups, medication side effects, and feeling like your body is working against you - give your gut the food it was designed for. Because your health shouldn’t be left to chance.
- Adam