“A higher consumption of UPS products especially ultra-processed grain foods, fat, sauces and emulsifier/thickener-containing foods was associated with increased risk of CD.” – Dr. Chun-Han Lo from “Ultra-Processed Foods and Risk of Crohn’s Disease and Ulcerative Colitis” at the Digestive Disease Week 2021. Read more on the recap by CCYAN 2021 fellow, Savannah Snyder, here.
As pointed out by Savannah, while results like this may seem obvious, actual recorded data on specific dietary patterns and their consequences on IBD are limited. This makes studies like this very important in guiding our understanding of how best to manage our unique IBD journeys.
Ever since I was diagnosed with UC, runs to grocery stores have become frustrating tasks for me. Where before I wouldn’t think twice about picking up something cool to drink in the Indian summer heat, or an easy to make pre-made meal for when I was too tired to figure out a whole meal for dinner, I now have to drag myself on through aisles and aisles of excitingly packaged ultra-processed foods. The marketing companies know exactly what they’re doing, because even with food trauma, my eyes often take a while to move along through the cereal, juice, snack and condiment rows. One of the most challenging food break-ups I have is with condiments. I LOVE condiments. Mostly because they’re so versatile and can add on so much to any dish. I especially found it, well, still find it, hard to part ways with hot sauce, but of course that’s dynamite for my body and not sustainable. After shedding some tears *cue tiny violin in the background*, I realized Indian cuisine houses a lot of homemade condiments – they show up frequently on our dinner tables. Most of these chutneys have strong and unique flavors, which can help with boredom from safe foods (if your body allows the ingredients or their substitutes). Below are three of my favorite chutneys – chosen to be as easily replicable as possible around the world, and as easily substitutable in ingredients for different diets as possible (low FODMAP, dairy-free, vegan, gluten free).
TAMARIND CHUTNEY (yields 1 cup)
Ingredients:
Image of tamarind chutney from https://honestcooking.com/khatta-meetha-date-and-tamarind-chutney/
100g dried seedless tamarind OR or tamarind paste
4 dates OR date paste (1 tbsp) OR date syrup (2 tbsp)
30g jaggery OR Molasses (3 tbsp)
1 cup water
salt to taste
Steps:
Boil seedless tamarind in water until soft. If using paste, mix with hot water till desired consistency.
Pass through a sieve into a medium bowl.
Add pitted dates/date paste/date syrup and jaggery/molasses. Blend until smooth.
Add salt, as per taste.
COCONUT CHUTNEY (yields 1 cup)
Ingredients:
Image of coconut chutney from https://www.vegrecipesofindia.com/coconut-chutney-recipe-coconut-chutney/
1 fresh coconut
½ cup yogurt (dairy free/lactose free as per requirements)
¼ cup roasted and soaked (for 1 hour) chana dal
1 green chili
salt to taste
Optional tadka
Coconut Oil (1 TSP)
Mustard Seeds (¼ TSP)
1 twig curry leaves
Steps:
Cut coconut in small pieces/grate. Put in a blender.
Add the rest of the ingredients and blend.
For optional tadka, heat coconut oil in a pan on medium heat. When heated, add mustard seeds and curry leaves and switch off immediately.
Top off coconut chutney with tadka.
GREEN CHUTNEY (yields 1 cup)
Ingredients:
Image of green chutney from https://www.carveyourcraving.com/green-chutney/
150g fresh cilantro
½ lime
1 red onion (small)
3-4 cloves garlic
1-inch piece ginger
1 green chili
salt to taste
Steps:
Wash cilantro thoroughly 2-3 times. Put in a blender.
Add sliced onion, garlic cloves, chopped ginger, green chili and blend.
Top with lime and salt to taste.
[The above-mentioned study discusses the role of UPS products in increased risk for CD but not UC. However, other studies have shown an increased risk with UC as well [1] It goes without saying, too, that a higher consumption of UPS products is associated with other illnesses not limited to IBD, and are negative for our overall wellbeing.]
1 https://pubmed.ncbi.nlm.nih.gov/34261638/