IBD flares can be so hard. I know for me personally – it impacts everything. My mood, my sleep, my relationships, my ability to show up as my whole self.
If you are in an IBD flare – we are here for you. We wanted to take a moment to provide you with a few first steps you can take when you are in one because the sooner you take action and get support – the better.
And if you’d like a Flare Guide and Meal Plan – check ours out. It continues to be our top seller and the one we get the most positive feedback about.
The flare e-book has all of our best resources on where to start in a flare – for just $24 – less than a month of netflix! You’ll get flare friendly meals, and a complete guide on how to support yourself.
We put this together because when you are in a flare – you may often not have the energy or capacity to search for answers and figure it out on your own.
Of course, you might also be someone that would benefit from working with us. If that’s you – set up a call HERE.
Otherwise, keep going and check out our latest YouTube on IBD Flares below. We will discuss our top suggestions on 3 things you can do at the first sign of a flare. Below you’ll also find a cleaned up transcript of our conversation and a few takeaways!
Be sure to subscribe to our channel so that you don’t miss our next episodes!
IBD Flares
Ashley: All right, welcome back, everybody! If you’re tuning in from YouTube, I’m Ashley.
Christa: And I’m Christa—and we’re the Crohn’s and Colitis dietitians.
Ashley: If you’re listening on the podcast, go ahead and check out our YouTube channel too, so you can see us as well as hear us.
Christa: Today we’re talking about what to do if you’re in a flare. It can feel so overwhelming. We’ve both been there, and we’ve walked plenty of patients through it. So, where do we start? What are the most important things to keep in mind?
Ashley: Let’s break it down into three.
1. Prioritize Nutrition
Christa: Okay, number one. First off—we need to acknowledge that being in a flare is really scary. It’s alarming. You want to fix it quickly, and that’s totally understandable. A lot of us either stop eating or get really restrictive because we’re afraid of symptoms. But nutrition has to be a priority.
Try to keep aiming for three meals and one or two snacks a day. Stick to a regular eating pattern. And remember—when you’re in a flare, your calorie needs are actually higher. Skipping meals or cutting back just makes it worse. Balanced meals with protein, fat, and carbs are super helpful.
Ashley: Yeah, I think that’s such a good point, because the instinct when you’re in a flare is to restrict, right? I’ve been there—where restricting feels like the only way to get through the day. But if you’re in that spot, there are options. Things like supplemental drinks—Liquid Hope, OWYN, Kate Farms—those can give you a boost of protein and calories when eating is tough.
Think of it like ducks on water. On the surface, they look calm, but underneath their legs are going like crazy. That’s your metabolism in a flare—everything’s sped up. Malnutrition becomes a real risk, and it can even affect how well your meds work. So making sure you’re meeting your baseline needs is huge.
Christa: And just to add—your appetite is not a good measure during a flare. Even if you don’t feel hungry, keep eating consistently.
2. Stay Hydrated (with Electrolytes)
Ashley: Number two is hydration. If you’re having watery or loose stools six-plus times a day, or if you’ve got fevers, you can’t just drink water. You need electrolytes too.
Christa: Right. Definitely talk with your provider or dietitian about which ones are best for you.
Ashley: There was even a study looking at coconut water and remission in people with IBD flares. The coconut water group actually showed some improvement. Maybe it’s just the electrolytes, maybe it’s something specific to coconut water—but either way, it’s a simple thing that might help.
Christa: Plus, it tastes better than plain water. laughs I love coconut water—Harmless Harvest is my favorite. Have you had that one?
Ashley: Oh, yeah! The pink one. It’s so good. A little pricey, but so worth it.
3. Identify and Manage Triggers
Christa: Okay, number three: triggers. Especially at night. Rest is so important during a flare, and if you’re getting up multiple times with symptoms, it just wears you down.
Ashley: Yep. So, things that commonly make symptoms worse—caffeine, spicy foods, greasy or fatty meals, some dairy products, and sugar alcohols.
Christa: Sugar alcohols really surprise people. They’re not necessarily harmful for IBD, but they pull water into the bowel. And if you’ve already got diarrhea, that’s the last thing you need. Plus, it interrupts your sleep.
Ashley: And here’s the other piece—everybody online talks about what to take out. But no one talks about what to add. Adding foods and nutrients that support recovery is just as important. That’s what actually helps your body heal.
Christa: Yes! That’s something we get so excited about—showing people not just what to avoid, but what to actually bring in.
Resources and Support
Ashley: And because flares can look different for everyone—some people struggle with diarrhea, others with constipation, some with joint pain—we created a Flare Guide.
Christa: It’s symptom-based. You just click on what you’re dealing with, and it takes you straight to strategies for fluids, electrolytes, meal ideas—we even included a full meal plan and 17 flare-friendly recipes.
Ashley: The feedback has been incredible. People who’ve had IBD for 30 years have told us how refreshing it is to finally have everything in one place.
Christa: And if you go through the guide and still need more help, we’ve added new support options. It’s not just our six-month program anymore—we have smaller, middle-tier options too.
Ashley: So if you need support, ask for it. You deserve it.
Christa: Absolutely. We’re here for you.
👉 Key Takeaways:
Identify triggers, especially at night, but also focus on what you can add.
Keep eating—don’t restrict.
Stay hydrated, and don’t forget electrolytes.
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