Anti-Inflammatory Diet

The IBD Anti-Inflammatory Diet (IBD-AID) — a phased, food-first guide to calming inflammation and supporting remission.

Tailored to your Phase 2 · Reintroduction phase — set automatically from your recent stability score. Track your day-to-day balance on Timeline.

Eat more right now

Well-cooked vegetables (squash, carrots, spinach)
Soft fermented foods (yogurt, kefir, miso)
Oily fish for omega-3s (salmon, sardines)
Soft-cooked legumes & lentils (if tolerated)
Cooked leafy greens for folate
Olive oil & avocado

Ease off for now

Large amounts of raw/insoluble fiber at once
Processed & red meats
Saturated & fried fats
Added sugar & refined grains
Alcohol

Meal ideas for this phase

  • Baked salmon with soft-cooked spinach & quinoa
  • Lentil & squash stew with olive oil
  • Greek yogurt with cooked berries & ground flax
  • Miso soup with soft tofu and well-cooked greens

Wondering about a specific food?

Ask FlareLens — it answers for your current phase.

The 3-phase journey

1Flare

Active symptoms — pain, urgency, frequent or loose stools

2ReintroductionYou are here

Symptoms improving but not fully settled

3Maintenance

Remission — stable, minimal symptoms

The 5 principles of IBD-AID

The framework behind every recommendation.

1Modify carbohydrates

Limit refined sugar, processed grains, and lactose. Favor soluble-fiber carbs like oats, bananas, and well-cooked vegetables that feed good bacteria without irritating the gut.

2Emphasize pre- & probiotics

Include fermented foods (yogurt, kefir, miso, sauerkraut) and prebiotic, soluble-fiber foods (leeks, onions, oats) to support a healthy microbiome.

3Rebalance dietary fats

Increase anti-inflammatory omega-3 fats from oily fish and olive oil. Reduce saturated fat, trans fat, and excess omega-6 from fried and processed foods.

4Review the whole pattern

Look at the overall diet for missing nutrients and personal intolerances, rather than fixating on single foods.

5Adjust texture to symptoms

Match food texture to disease activity — soft, pureed, and well-cooked during flares; gradually reintroduce fiber and raw textures as you stabilize.

Food reference

Anti-inflammatory

Omega-3 fats

SalmonSardinesMackerelWalnutsFlaxseedChia seedsOlive oil

Pre- & probiotics

YogurtKefirMisoSauerkrautKimchiLeeksOnions

Soluble fiber

OatsBananasApplesauceCooked carrotsSquashLentils

Plants & spices

Cooked leafy greensBerriesBroccoliTurmericGingerGreen tea

Lean protein

Poached chickenTurkeyTofuEggsBone broth
Pro-inflammatory · limit these

Refined carbs & sugar

Added sugarSodaWhite breadPastriesCandy

Unhealthy fats

Fried foodsTrans fatsMargarineExcess saturated fat

Processed & red meat

BaconSausageDeli meatHot dogsRed meat

Other irritants

AlcoholArtificial sweetenersEmulsifiersUltra-processed snacks

Guidance based on the IBD Anti-Inflammatory Diet (IBD-AID) framework. Always coordinate dietary changes with your care team — individual tolerances vary.