Crohn's & Colitis Diet: Natural Treatment For Flare-Ups
When I was first diagnosed with Crohn’s disease, I felt like my body had turned against me.
Every meal was unpredictable, every day was clouded by pain and exhaustion.
Doctors gave me medications, told me what to avoid, and warned me that my condition would likely get worse over time. It was overwhelming to hear that Crohn’s disease has no cure, only treatment. At first, I followed their recommendations without question, relying on prescriptions and restrictive diets that never seemed to give me real relief. But deep down, I couldn’t accept that my only option was a lifetime of medications and flare-ups.
That was when I started looking for another way. I began making changes to my diet, paying attention to how my body reacted to different foods, and eliminating anything that triggered my symptoms. I focused on gut healing, removed environmental toxins, and found supplements that actually made a difference.
It took over 10 years of trial and error with many setbacks along the way, but over time, I saw real improvements. My symptoms became manageable, and eventually, I reached long-term remission without needing heavy medications. Everything I learned from this journey, I put into a book, because I know how frustrating it is to feel like there are no answers.
Natural treatments are not a quick fix, but they can be life-changing. Through diet, lifestyle adjustments, and a better understanding of my body, I was able to take control of my health. In this post, I will share the key changes that helped me heal, what worked, what didn’t, and how you can start taking steps toward remission. Whether you are newly diagnosed or have been struggling for years, I want you to know that healing is possible. I have been where you are, and I hope my experience can help you find a way forward.
Understanding Crohn’s Triggers
For years, I believed my Crohn’s flare-ups were random. Some days were better than others, and I could never predict when symptoms would hit. It wasn’t until I started tracking my diet, stress levels, and daily habits that I saw a pattern. Certain foods made my symptoms worse, stress played a huge role in triggering flare-ups, and even things like alcohol, medications, and environmental toxins had a direct impact on how I felt. The more I paid attention, the more I realized that my body wasn’t failing me, it was reacting to what I was putting into it.
Diet was the biggest trigger for me. Processed foods, sugar, dairy, gluten, and seed oils fueled inflammation and left my gut feeling raw and irritated. I remember the frustration of hearing doctors say that diet didn’t matter when I could feel the effects of certain foods almost immediately.
In my book, I share the exact foods I eliminated and the ones I embraced, but the most important lesson was realizing that even small amounts of trigger foods could set me back. Alcohol and tobacco were another hidden source of inflammation. I ignored how much damage they were doing until I finally cut them out completely and noticed how much calmer my gut became.
Stress was an even trickier trigger because it wasn’t something I could just cut from my diet. Every major flare I had was during a time of high stress: college exams, starting a new job, or dealing with personal struggles. I also hadn’t considered the impact of chemical exposure from things like tap water, skincare products, and cleaning supplies until I started making swaps for non-toxic alternatives.
Medications were another double-edged sword. While some helped in the short term, others disrupted my gut microbiome and made things worse over time. Recognizing these patterns gave me the power to make real changes, and once I started removing these triggers, my body finally had the chance to heal.
The Role of Diet in Healing Crohn’s
If I had to point to one thing that made the biggest difference in my healing, it would be diet. For years, I thought medication alone would manage my symptoms, but my flares kept coming back. It wasn’t until I completely changed the way I ate that I saw real, lasting improvement. What I put into my body either helped me heal or made my symptoms worse, there was no in-between. Once I understood this, everything changed.
The first step was completely cutting out the foods that triggered inflammation, forever. Dairy, sugar, gluten, processed foods, caffeine, seed oils, and alcohol were at the top of my list. Every time I had even a small amount of these, my gut would let me know. I used to justify little “cheats” here and there, but I eventually realized that even minor slip-ups could set me back for days or weeks. As my symptoms improved, I no longer saw it as restriction, I saw it as freedom from constant pain.
Instead of focusing on what I couldn’t eat, I started building my meals around foods that actually supported gut healing. I prioritized whole, unprocessed foods, with a focus on animal proteins like grass-fed beef, chicken, and wild-caught fish. Non-starchy vegetables like spinach, broccoli, carrots, and zucchini became staples, and I made sure to get enough healthy fats from olive oil, coconut oil, and avocado.
Bone broth was a game-changer for me. It provided the nutrients my gut needed to heal, and I could feel a difference when I drank it regularly. More than just changing what I ate, I shifted how I thought about food. It wasn’t just about avoiding flares, it was about rebuilding my body from the inside out. Once I saw food as either medicine or poison, sticking to my diet became second nature.
Supplements That Support Gut Healing
Diet was the foundation of my healing, but I quickly realized that the right supplements could help speed up the process. At first, I was skeptical. I had tried random supplements before, hoping for a quick fix, but they never made much of a difference. When I finally focused on a few targeted ones that actually supported gut healing, I saw real improvements. Instead of just throwing money at expensive probiotics or trendy powders, I stuck to simple, natural options that reduced inflammation and helped my digestive system recover.
One of the biggest game-changers for me was fish oil, specifically high-quality Omega-3s. I noticed a significant reduction in inflammation after making it a daily habit. Vitamin D was another essential one, many people with Crohn’s are deficient in it, and supplementing helped regulate my immune system. Oregano oil became my go-to for its natural antimicrobial properties, especially when I felt my gut was off balance.
one of the most surprising things that helped was fresh ginger juice. I started drinking it daily, and over time, my digestion improved, and bloating became less of an issue. I also found relief in CBD and THC tinctures, which helped calm my body during flare-ups and reduced the stress that often triggered my symptoms. I go into more detail about how I used each of these in How I Stopped Flare-Ups & Achieved Remission, because getting the dosage and quality right made all the difference.
On the flip side, I learned that not all supplements are helpful. Probiotics, which are often recommended for gut health, actually made my symptoms worse. Many contain fillers or strains that aren’t beneficial for people with Crohn’s. The same went for multivitamins, which sometimes irritated my gut instead of helping it. I realized that supplementing wisely was just as important as eating the right foods.
The key was to focus on natural, high-quality sources that actually supported my body, rather than relying on random pills that promised quick results but delivered nothing.
Managing Stress and Mental Well-Being
It took me years to realize just how much stress was fueling my Crohn’s flare-ups. I used to think that my symptoms were purely physical, something that only food and medication could control. But the more I paid attention, the more I noticed that every major flare I had was during a period of extreme stress, whether it was school, work, or personal struggles. The gut and brain are directly connected, and once I started taking my mental well-being as seriously as my diet, I saw a huge improvement in my symptoms.
One of the first things I changed was how I managed stress. I started practicing meditation and deep breathing exercises, even if it was just for five minutes a day. At first, it felt like a small thing, but over time, it made a noticeable difference in how my body handled stress. I also made sleep a priority, making sure I got at least eight hours of rest every night.
Before, I had a terrible habit of staying up late and running on caffeine to compensate, but I didn’t realize how much that was disrupting my body’s ability to heal. I talk more about this shift in the book How I Stopped Flare-Ups & Achieved Remission because learning how to manage stress wasn’t just about feeling better mentally, it was about giving my body the chance to heal.
Beyond that, I started focusing on movement and my environment. I made sure to exercise daily, even if it was just a short walk outside to get fresh air and natural sunlight. Spending time outdoors helped me reset, both physically and mentally. I also became more mindful of who and what I surrounded myself with. Toxic relationships, high-pressure environments, and constant negativity had a way of making my symptoms worse, even when my diet was perfect.
Learning to set boundaries and remove myself from unnecessary stressors became just as important as what I was eating. I realized that healing wasn’t just about food and supplements, it was about creating a life that supported my health in every way possible.
Avoiding Environmental Toxins
For the longest time, I only focused on food when trying to heal my Crohn’s. I thought if I just ate the right things, my gut would recover. But even after changing my diet, I still felt like something was off. That’s when I started looking beyond what I was eating and into what I was exposing my body to every day. I had never thought about how chemicals in my soaps, toothpaste, water, and cookware could be disrupting my gut health, but once I started making changes, I noticed a difference.
One of the first things I did was swap out all my personal care products for natural alternatives. I got rid of shampoos and body washes with sulfates, stopped using fluoride toothpaste, and switched to a deodorant that didn’t contain synthetic fragrances or aluminum. I also started paying more attention to what I was drinking. Tap water contains chlorine and fluoride, which can disrupt gut bacteria, so I switched to filtered water. I underestimated the impact of these small changes, but when I combined them with my diet, my gut felt even more stable.
I also ditched plastic food containers and switched to glass and stainless steel. Plastic can leach chemicals into food, especially when heated, and I didn’t want to take any chances. The same went for non-stick cookware, which often contains harmful chemicals that can be absorbed into food. I started using cast iron and stainless steel pans instead, and it gave me peace of mind knowing I wasn’t adding unnecessary toxins into my meals. These swaps weren’t difficult, and they made me realize that gut healing isn’t just about food, it’s about creating a clean, supportive environment for my body to thrive in.
The Power of Fasting for Gut Healing
When I first heard about fasting as a way to heal Crohn’s, I was skeptical. I had always been told to eat small, frequent meals to avoid upsetting my gut, so the idea of not eating for extended periods seemed counterintuitive. But when I was deep in a flare and desperate for relief, I decided to give it a try. What I discovered was that intermittent fasting wasn’t about starving myself, it was about giving my gut a break so it could start repairing itself. One of the biggest benefits I noticed was a reduction in gut irritation.
When I wasn’t constantly eating, my digestive system wasn’t constantly working, which gave my inflamed gut lining a chance to heal. Fasting also helped balance my gut bacteria by preventing the overgrowth of harmful microbes that thrive when food is always present. The most important lesson I learned was that timing mattered just as much as what I ate. Extending the time between meals, especially during a flare, made a noticeable difference in how I felt.
Now, I don’t fast every single day, but I use it as a tool when my gut needs extra support. If I feel symptoms creeping up, I’ll delay my first meal or shorten my eating window to reduce inflammation. During a bad flare, I sometimes stick to just bone broth and water for a day or two, which helps calm everything down. Fasting has become a key part of my long-term strategy, not just for healing but for maintaining remission. Instead of seeing it as restrictive, I see it as a way to reset my gut and give my body exactly what it needs.
Staying Committed to Long-Term Healing
Healing my Crohn’s wasn’t about finding a magic cure, it was about making permanent lifestyle changes. In the beginning, I made the mistake of thinking I could “heal” and then go back to eating normally, but every time I slipped up, my symptoms would remind me why I had to stay strict. Over time, I realized that long-term remission wasn’t about willpower or short-term sacrifices, but about building habits that made staying healthy effortless. Once I fully committed, everything got easier.
One of the biggest things that helped me was planning ahead. I learned to prepare my own meals, research restaurant menus before going out, and bring safe food with me when traveling. I also stopped keeping trigger foods in my house. If it wasn’t there, I couldn’t be tempted. I go into more detail in the book about how I handled social situations, because at first, it was awkward having to say no to foods I used to love. But the longer I stayed disciplined, the less I even wanted those foods. Feeling good was worth more than any temporary indulgence.
Tracking my progress also kept me motivated. Keeping a journal of my symptoms, energy levels, and what I ate helped me see patterns and make adjustments before a small issue turned into a full-blown flare. It also reminded me how far I had come. Looking back at old entries, I could see the difference between the days when I felt amazing and the times when I strayed from my routine. That kept me accountable and reinforced that every decision I made either supported my healing or set me back.
Healing Crohn’s isn’t about perfection, but about staying consistent for the long haul.
Final Thoughts
For years, I felt trapped by my Crohn’s disease, convinced that my body was broken and that my only option was to manage symptoms with medication. But once I started taking control of my diet, lifestyle, and environment, everything changed. I stopped relying on band-aid solutions and focused on removing the root causes of my flares, rather than just treating the symptoms. It wasn’t easy, and it didn’t happen overnight, but over time, I proved to myself that healing was possible.
The biggest lesson I learned is that full commitment is the only way forward. There is no room for half-measures when it comes to healing Crohn’s. I had to identify and remove all triggers, whether it was food, stress, environmental toxins, or even certain medications that weren’t serving me. I followed a strict anti-inflammatory diet, eliminating processed foods, dairy, gluten, and sugar completely. Every time I tried to take shortcuts or tell myself “just a little won’t hurt,” I paid for it with days or even weeks of symptoms. Long-term healing required full dedication.
I also discovered the power of supplementing wisely. Instead of wasting money on random products that didn’t work, I focused on key supplements that actually supported gut healing: Omega-3s, vitamin D, fresh ginger juice, and oregano oil. Just as importantly, I learned to manage stress, prioritize sleep, and reduce exposure to environmental toxins, because healing isn’t just about what I eat. It’s about creating a lifestyle that supports my body in every way possible. I talk more about this in my book, How I Stopped Flare-Ups & Achieved Remission, because healing is never just one thing, it’s a combination of many small, intentional changes that add up over time.
If there’s one thing I want others to take away from my journey, it’s that healing is a process, not a destination. There will be challenges and setbacks, but what matters is staying consistent and learning from each experience. No single meal, missed supplement, or stressful day defines success, what matters is how you respond and get back on track. Looking back, I’m grateful for every lesson I’ve learned, because each step brought me closer to living a life free from constant pain and flare-ups.
I’m proof that remission is possible, and I hope my experience can help others see that they don’t have to live in fear of their disease. If you’re struggling, know that you have more control over your health than you might think. It starts with a decision, a commitment to choosing foods, habits, and environments that support healing. If I can do it, so can you.
Take Control of Your Crohn’s & Start Healing Today!
Struggling with Crohn’s symptoms and looking for a natural path to healing? How I Stopped Flare-Ups & Achieved Remission shares the exact diet, supplements, and lifestyle changes that helped me take control of my health. Learn how to identify triggers, reduce inflammation, and stay in long-term remission. Take charge of your gut health and start your healing journey today. Get your copy now.
