Someone with IBD asked me: “Can I eat pretzels, or are they really bad for me?”
Another person spends 45 minutes trying to figure out how to eat goji berries because an influencer called them a “superfood.”
We’ve all been there—searching for clear answers about whether certain foods are “good” or “bad.”
But here’s the thing: food doesn’t work in isolation. What really matters is the bigger picture—your overall dietary pattern, lifestyle, genetics, and gut microbiome all influence how a particular food affects health. Even foods often labeled as unhealthy can have very different effects depending on what else is on the plate.
Here are a few examples that highlight the importance of context, especially for those living with Crohn’s disease and ulcerative colitis:
🥩 Animal Protein + Vegetables
Eating a lot of animal protein on its own can disrupt the gut microbiome and increase inflammation. BUT pairing it with fiber-rich vegetables helps reduce these effects.
👉 Takeaway: Pair steak with a side of veggies.
🍰 Sugar + Whole-Foods Diet
High-sugar diets are linked to worse health outcomes. BUT small amounts of sugary foods are less harmful when they’re part of a mostly whole-food, plant-forward diet.
👉 Takeaway: Enjoy treats alongside nutrient-rich meals.
🍕 High-Fat Foods + Prebiotics
High-fat meals—especially those high in saturated fat—can disrupt the gut microbiome, weaken the intestinal barrier, and impair metabolism. BUT adding prebiotic-rich foods like onions, garlic, or asparagus can help counteract some of the damage.
👉 Takeaway: Add prebiotic veggies to higher-fat dishes.
🍷 Alcohol + Mediterranean Diet
Alcohol can negatively impact gut health. BUT following a nutrient-dense Mediterranean-style diet may help buffer some of these effects. (This isn’t a recommendation to drink.)
👉 Takeaway: If you do drink, make sure it’s within a healthy overall diet.
Instead of labeling foods as “good” or “bad,” it helps to zoom out and look at patterns.
Small tweaks—like adding vegetables to a steak or pairing sweets with fiber—let you enjoy your favorite foods more freely, without guilt, while still supporting your gut health.
