When I was diagnosed with Crohn’s disease back in 2013, I really wasn’t sure what the future would hold. I had constant stomach aches, a bloated belly, and generally felt terrible 99% of the time. My doctor told me that drugs were the only way to manage this lifelong illness, but after researching the side effects of these drugs, I became even more bummed out.
Not only did most of the drugs come with nasty side effects, they didn’t seem to drastically reduce the risk of future complications, surgery, or hospitalization. They seemed like a bad fix to a bad problem.
Luckily, I have always been a researcher and am constantly looking to learn. That drive sent me on a hunt to find the latest and greatest Crohn’s research, and I am so so glad it did. This research led me to find a whole foods plant based diet which literally changed my life.
Switching to a whole foods plant based diet put my Crohn’s Disease in remission and has kept it there for years. My stomach never hurts and I haven’t experienced a flare up in years.
But don’t just take my word for it. Shall we look at some research?
The Research on Crohn’s Disease and Diet
As it turns out, westernized diets are a leading factor in Crohn's disease. And a westernized diet is exactly what most Americans are eating, and the exact diet I was eating back then too. No wonder Crohn's Disease is on the rise.
Studies have found that diets high in animal products, sugars, alcohol, and saturated fats while being low in fiber are the most important determining factor in having active Crohn's disease.
Those who ate low fiber western diets have a longer duration of disease, more surgeries, and more hospital stays when compared to those who eat a plant based diet.
And that those who switched to a plant based diet had much better outcomes (read fewer stomach aches and trips to the bathroom) than those remaining on their standard diet.
Those who eat a whole foods plant based diet are less likely to experience a flare, and so much more likely to not only get their Crohn’s disease into remission, but keep it there.
For patients on a high fiber plant based diet, rates of relapse at 1 year were 0% and at 2 years they were 8%. For those on a western diet full of animal products, sugar, and processed food, relapse rates were 33% and 75%.
The Whole Foods Plant Based Diet:
So clearly a plant based diet works, and works even better that the expensive, side effect riddled drugs of the trade. And not only is a plant based diet the most beneficial thing for Crohn’s Disease, it has a positive impact on nearly every area of your health. It looks like the only side effects of this treatment are good ones, folks. More energy, slower aging, cancer prevention, and so much more.
A plant based diet is made up of just what you’d think – plants! The diet is made up of fruits, veggies, beans, and grains. And the less processed, the better.
On a plant based diet you avoid processed oils, meat, dairy, processed foods, low fiber foods, and fried foods.
Can I get testing done to determine what I should eat?
If you're anything like me, it is helpful to see information that applies directly to yourself. That's where nutritional testing can play a big role in your journey, as it has in mine.
There is something extremely motivating about seeing how a food negatively effects your body first hand. I remember the determination I felt after receiving the results of my first allergy test. I was more determined than ever to avoid the foods that were causing my body harm and it was a motivational jump-start seeing those foods in black and white.
If you're looking for a great test to get started with, I recommend HealthLabs.com. They have several specific "Should I be Vegan?" tests that will test for animal-based allergies helping to paint an even clearer picture of why going plant based will benefit you specifically.
And as you are on your plant based journey, they also have Vitamin & Nutritional tests to ensure you are not deficient in any nutrients. This test can be really helpful in pointing you towards the foods you should be eating to correct any of these deficiencies.
(And they have generously offered a 15% off discount for all DGV readers with this link!)
Getting Started on a Whole Food Plant Based Diet
Switching up your diet can seem like a daunting task. It will take you a while to adjust, but trust me on this, it will be so worth it. Your body will also need time to heal before you can experience the full benefit of this diet. The gut can take 6 months to a year to heal, so the important thing is to keep on keeping on. You will likely experience benefits initially, but know there are so many more to come.
When I have helped others with Crohn’s Disease transition to a plant based diet, the number one question I get asked is, “What will I eat?!” as their eyes widen in horror looking at the list of “no” foods.
Luckily, there are so many recipes both online and in cookbooks for those of us following a plant based diet. You can search the web and find countless recipes to suit your tastes, or even just search my website here. *nudge *nudge All the recipes are both gluten free and plant based!
Looking to invest in some cookbooks? Here are some of my favorites that were helpful in getting me started on a plant based diet:
Naturally Nourished Cookbook: Healthy Delicious Meals Made with Everyday Ingredients
The First Mess Cookbook: Vibrant Plant Based Recipes to Eat Well Through the Seasons
Thug Kitchen: The Official Cookbook: Eat Like You Give a F* ck
Looking for more information on a plant based diet and how beneficial it is? Here are some great books and online resources:
How Not To Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease
The Blue Zones: 9 Lessons for Living Longer From the People Who've Lived the Longest
Eat to Live:The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss, Revised Edition
Eric L says
As am RN, I'm always on the lookout for nutrition info that will help keep my patients healthy and out of the hospital! Those remission rates speak volumes. Anyway I loved this post, and finding Dr. Gregor's website in your list of resources just sealed the deal.
Laurel says
I am SO glad! I love his website and head to it often to learn what the latest gut-realted findings are.
Christine says
Hi there! I can't even remember how I found your website but I think I was looking for a specific recipe and I've been reading and saving your recipes since yesterday and JUST came across where you stated that you have Chron's disease. My daughter was diagnosed around 21 and it's been a bit of a struggle the past couple of years. She's about to go on a new medication. She really doesn't want to but feels she has no choice. My question is, don't veggies and fruits irritate your already angry intestines when you have Chron's. My daughter does eat some veggies (loves Brussels sprouts, asparagus, cauliflower-all well cooked) but none with skins and seeds. Did you gradually add in the more "rough" and fibrous veggies?
Laurel Perry says
Hi Christine! I am sorry to hear about your daughter! I was around that age when I was diagnosed as well.
I would encourage her to do some research on Crohn's and a plant based diet, especially on sited like PubMed who publish real scientific research without the bias of most websites (some of those articles are linked in this post). I also really like the work of Dr. Greger who reviews and publishes videos on this type of research.
When I researched for myself, though there is some conflicting information (as there always is), I found that the newest science favored a plant-based diet as a helpful treatment for Crohn's. Both my husband and I have Crohn's and with the help of a plant-based diet are in full unmedicated remission. I have been for around 6 years and my husband for the last year.
It can be helpful to start out with easier to digest vegetable and then add variety as you can. I also found it very helpful to add in fresh vegetable juices and smoothies to get in added nutrients without the digestive load. It can be a road to healing but it is absolutely possible! Please reach out if you have any questions!
Laurel Perry says
And it might be helpful to research medicinal mushrooms. They have the rare ability to regulate the immune system to both boost it and reduce its overactivity. They were the most helpful supplement for me. I like AHCC and this mushroom blend. My husband also swears by taking psyllium husks twice a day.
Feel free to email me if you have any questions! [email protected]