7-Day Colitis Diet Plan

Day 1

Breakfast: Banana Smoothie & Oatmeal

This breakfast provides a soothing, fiber-light start to the day. Bananas are easy to digest and rich in potassium, while almond milk keeps it dairy-free.

Add a scoop of protein powder to boost satiety. Blend the banana with almond milk and protein powder until smooth. For the oatmeal, use rolled oats cooked in water or almond milk, then drizzle with a bit of honey for natural sweetness. This is one of our go-to gluten free meal prep ideas for gentle mornings.

Snack: Applesauce & Low-Sugar Crackers

A classic colitis-friendly snack. Applesauce is gentle on the digestive system and offers a bit of fiber without the harshness of raw fruit. Look for unsweetened applesauce. Pair it with low-sugar, gluten-free crackers for a satisfying crunch. No prep required—just portion and enjoy.

Lunch: Grilled Chicken Salad & Carrot-Potato Soup

This meal balances protein with easily digestible vegetables.

Use tender chicken breast grilled with olive oil and serve over greens like romaine or baby spinach. Avoid raw onions or cruciferous vegetables.

For the soup, boil chopped carrots and potatoes until soft, then blend with a bit of broth. A slice of gluten-free bread adds comfort and carbs.

Dinner: Baked Salmon, Carrots & Mashed Potatoes

Salmon delivers omega-3s, which support inflammation reduction. Bake it with lemon juice and a drizzle of olive oil. Steam carrots until fork-tender and mash cooked potatoes with a splash of lactose-free milk. This meal is gentle, filling, and rich in nutrients.

Day 2

Breakfast: Scrambled Eggs & Gluten-Free Toast

Eggs offer a digestible protein source perfect for sensitive mornings. Scramble them in olive oil or ghee for added fat. Toast a slice of gluten-free bread for a mild carb pairing. Add a small side of lactose-free yogurt for probiotics and calcium.

Snack: Pear Slices & Almonds

Peeled pear is hydrating and soft on the gut. Slice it thinly and pair with a small handful of raw almonds for healthy fats and a satisfying crunch. It’s simple, portable, and gentle.

Lunch: Turkey-Avocado Wrap & Steamed Zucchini

Turkey provides lean protein, while avocado adds fiber and healthy fats. Use a soft gluten-free tortilla and mash the avocado for easy spreading. Steam zucchini until soft and lightly season with salt or olive oil. This combo is nourishing without being heavy.

Dinner: Grilled Chicken, Rice & Green Beans

A reliable go-to. Grill a chicken breast and serve it alongside white rice, which is easier to digest than brown. Steam green beans until tender. They’re a safe veggie when cooked thoroughly.

Day 3

Breakfast: Rice Porridge With Banana & Maple Syrup

Rice porridge is a comfort food ideal for flares. Use white rice cooked in water until soft and slightly mushy. Top with banana slices for potassium and a small drizzle of maple syrup for a sweet touch.

Snack: Apple-Spinach Smoothie

Spinach is a nutrient-dense green that becomes easier to digest when blended. Use a peeled apple, spinach, and almond milk. Blend until completely smooth. This snack delivers antioxidants without stressing your gut.

Lunch: Baked Tilapia, Sweet Potatoes & Carrots

Tilapia is a mild fish that bakes quickly in the oven. Serve with mashed sweet potatoes for beta carotene and lightly steamed carrots. These soft textures are perfect for anyone navigating a flare.

Dinner: Turkey Meatballs & Gluten-Free Pasta

Ground turkey is versatile and easy on the stomach. Bake small meatballs seasoned with herbs, and pair with gluten-free pasta. Use a light tomato sauce. Homemade is best to avoid additives.

This dish offers protein and carbs with a comforting flavor profile. It’s also perfect as part of a psoriasis meal plan, thanks to its anti-inflammatory nutrients.

Day 4

Breakfast: Overnight Oats with Chia & Blueberries

Chia seeds add fiber and omega-3s, but start with small amounts if you’re not used to them. Soak oats overnight in almond milk, then add blueberries for antioxidants. This cold breakfast is soothing and easy to prep the night before.

Snack: Rice Cakes With Almond Butter

Light and airy, rice cakes are a great low-fiber base. Spread with almond butter for protein and healthy fats. It’s a snack that satisfies without causing stress on your digestive system.

Lunch: Chicken Salad & Steamed Green Beans

Use grilled chicken breast, sliced and served over gentle greens like baby spinach. A vinaigrette made with olive oil and lemon juice keeps things simple. Add steamed green beans for a fiber-friendly veggie option.

Dinner: Baked Cod, Quinoa & Zucchini

Cod is a lean fish with a delicate texture. Bake it with herbs and a touch of olive oil. Quinoa adds protein and iron—just rinse it well before cooking to reduce bitterness. Steam zucchini for a soft side dish that’s easy to digest.

Day 5

Breakfast: Banana Smoothie & Gluten-Free Toast

Smoothies are a great way to ease into your day. Blend a ripe banana with almond milk and a scoop of protein powder. It’s creamy, light, and packed with potassium.

Toast a slice of gluten-free bread for a gentle source of carbohydrates. This combo fuels your morning without overwhelming your gut.

Snack: Applesauce & Low-Sugar Crackers

This snack is perfect when you need something quick and easy. Unsweetened applesauce provides gentle fiber and natural sweetness.

Pair it with gluten-free, low-sugar crackers for a mild crunch that won’t irritate your system.

Lunch: Turkey-Avocado Wrap & Steamed Carrots

Lean turkey and creamy avocado are a satisfying duo. Use a soft gluten-free tortilla and slice the turkey thin. Mash the avocado and spread it evenly to keep things smooth. Steam carrots until very soft. They’re easy to digest and full of vitamin A.

Dinner: Grilled Salmon, Sweet Potatoes & Green Beans

Salmon is rich in anti-inflammatory omega-3 fats. Grill it with a bit of olive oil and lemon. Serve with mashed sweet potatoes, which are full of fiber and beta carotene. Add steamed green beans for a mild veggie side that’s both nourishing and easy on your gut.

Day 6

Breakfast: Scrambled Eggs & Lactose-Free Yogurt

Scrambled eggs are a colitis-friendly protein source. Cook them slowly in olive oil for a soft texture. Pair with a small bowl of lactose-free yogurt. It adds probiotics for gut health and rounds out the meal with a creamy finish.

Snack: Apple-Spinach Smoothie

This smoothie is refreshing and nutrient-rich. Blend peeled apple, fresh spinach, and almond milk until silky. It’s a quick way to get in some greens and hydration without taxing your digestive system.

Lunch: Chicken Salad & Steamed Zucchini

A familiar favorite with a twist. Use grilled chicken breast over soft greens like butter lettuce or spinach. A light olive oil dressing keeps things simple. Add steamed zucchini, sliced thin and lightly seasoned, for a comforting, fiber-conscious side.

Dinner: Baked Tilapia, Quinoa & Carrots

Baked tilapia is soft and mild. Season with herbs and a dash of lemon before baking. Quinoa adds protein and a satisfying texture, especially when cooked thoroughly. Steam carrots for a touch of natural sweetness and vitamin A.

Day 7

Breakfast: Overnight Oats With Blueberries & Chia

A no-fuss, gut-friendly start. Soak oats in almond milk overnight, then stir in a small spoonful of chia seeds and a few blueberries in the morning. This meal supports digestion while offering antioxidants and gentle fiber.

Snack: Rice Cakes With Almond Butter

This is a satisfying mix of crunch and cream. Choose plain rice cakes and top with a thin layer of almond butter. It’s an easy source of healthy fats and energy without overwhelming your stomach.

Lunch: Turkey-Avocado Wrap & Steamed Green Beans

This reliable lunch is gentle and delicious. Use lean turkey slices and mashed avocado in a gluten-free wrap. Steam green beans until very soft for a mellow, vitamin-rich side that’s easy to tolerate.

Dinner: Grilled Salmon, Sweet Potatoes & Zucchini

A flavorful and balanced end to your 7-day plan. Grill salmon with a dash of lemon. Mash sweet potatoes with a splash of olive oil for a soft, nourishing base. Add steamed zucchini for a mellow, gut-friendly vegetable to round out the meal.

Foods To Eat For Colitis

• Lean Proteins: Chicken, turkey, fish, and tofu are gentle on the digestive system and provide essential nutrients.

• Cooked Vegetables: Carrots, zucchini, and green beans are easier to digest when steamed or boiled.

• Low-Fiber Fruits: Bananas, melons, and peeled apples are typically well-tolerated.

• Refined Grains: White rice, gluten-free pasta, and oatmeal can be soothing for the gut.

• Healthy Fats: Olive oil and avocado provide beneficial fats without irritating the colon.

• Probiotics: Lactose-free yogurt and fermented foods like sauerkraut may support gut health.

For further guidance on foods that are safe to eat with colitis, a Registered Gut Health Dietitian from Berry Street can help. We can give you recommendations based on your needs and preferences.

Foods To Avoid With Colitis

• High-Fiber Foods: Raw vegetables, whole grains, and legumes can be hard to digest during flare-ups.

• Dairy Products: Milk, cheese, and ice cream may exacerbate symptoms in those with lactose intolerance.

• Spicy Foods: Chili peppers and hot sauces can irritate the digestive tract.

• Caffeinated Beverages: Coffee and certain teas may stimulate the intestines and worsen diarrhea.

• Alcohol: Can irritate the gut lining and trigger flare-ups.

• Processed Foods: Foods high in sugar and fat can increase inflammation.

Meal Prep Tips For Colitis

Plan Ahead For Success

One of the best ways to manage colitis is by planning your meals in advance. It’s simple, but powerful. When you have colitis-friendly meals ready to go, you’re far less likely to reach for something that could trigger symptoms.

Weekly planning helps you shop with purpose, prep with confidence, and avoid the stress of last-minute decisions. Many of our clients also find this approach useful when following a lactose-free diet plan, especially if dairy tends to worsen their symptoms.

And if you’re not sure where to start or want a tailored plan, we can help. Connect with a Registered Autoimmune Dietitian from Berry Street for a personalized 7-day colitis meal plan that fits your lifestyle and supports your gut health.

Batch Cook And Freeze

Some days, you just don’t feel up to cooking, and that’s okay. Preparing meals in bulk and freezing individual portions means you always have something gentle and nourishing on hand. It saves time, reduces daily decision fatigue, and gives you peace of mind.

Focus on dishes that freeze well, like soups, stews, and casseroles made with gut-friendly ingredients. This strategy is especially helpful if you’re following a gluten and dairy free meal prep routine to manage sensitivities.

Track What You Eat

A food diary is one of the most effective tools for managing colitis. Jot down what you eat, how much, and how you feel afterward.

Over time, patterns emerge. You’ll start to notice which foods your body tolerates and which ones cause trouble. This information can guide your future meal choices and is incredibly helpful to share with your healthcare team.

Hydration Is Vital

It’s easy to overlook, but drinking enough water is critical when you have colitis. Staying hydrated supports digestion and helps your body absorb nutrients more effectively.

Aim for small, frequent sips throughout the day rather than large gulps. You can also include hydrating foods like broth, cucumbers, and melons in your diet.

Keep Things Balanced

Even when you’re eliminating certain foods, balance is important. Try to include a mix of protein, healthy fats, and carbohydrates in your meals.

Variety ensures you're getting the nutrients your body needs to heal and stay strong. If you’re cutting out entire food groups, work with a Registered Dietitian to fill in any nutritional gaps.

Conclusion

Managing colitis with a thoughtful diet plan doesn’t have to be overwhelming. With the right foods, smart prep habits, and a little guidance, it’s possible to support your gut and reduce flare-ups through what you eat.

As Registered Dietitians, we know that everyone’s needs are different, and finding the right plan can make a huge difference in how you feel day to day. If you’re ready to take the next step, connect with a Berry Street Registered Dietitian covered by insurance to get personalized support that fits your life and your gut.