4 Frozen Foods to Eat If You Have Ulcerative Colitis

Ulcerative colitis (UC) is a type of inflammatory bowel disease (IBD) that causes inflammation and ulcers in the lower part of the digestive tract. For people living with UC, eating can become a balancing act of finding nourishing foods you can tolerate while finding the energy to cook during a flare-up.

While there’s no one-size-fits-all approach to eating with UC, the American Gastroenterological Association recommends following a Mediterranean-style diet to help reduce flares. “Easily digestible foods, adequate protein and anti-inflammatory nutrients can help support the gut barrier, alleviate symptoms and prevent malnutrition,” says Whitney Stuart, M.S., RDN, CDECS.

During a flare—or on days when your energy levels are low—even the thought of preparing a meal can feel overwhelming. This is where frozen foods come in to save the day. “For those with ulcerative colitis who experience fatigue, a limited appetite or food aversions during flare-ups, frozen foods can alleviate the burden of meal preparation while still ensuring adequate nutrient intake,” says Stuart.

To help, dietitians share four frozen foods that are usually safe picks to keep stocked in the freezer for quick, convenient nutrition.

Rice

When you’re dealing with a flare-up, simple carbohydrates like white rice can help you get a solid meal in. “Plain frozen rice is easy on the digestive system, low in fiber and generally well-tolerated during active symptoms,” says Stuart.

Not only is frozen rice convenient (just pop it in the microwave), but it may also contain more resistant starch than freshly cooked rice, which some research suggests could offer additional benefits for people with inflammatory bowel disease, including UC. Resistant starches feed beneficial gut bacteria that produce short-chain fatty acids, compounds that may help limit harmful bacteria and support the mucosal lining in the colon thanks to their anti-inflammatory effects. Though, more research is needed to fully understand its role in UC.

For a quick, nutritious meal, Stuart recommends pairing frozen white rice with cooked veggies—choose frozen options for additional convenience—and a lean protein for a balanced, nourishing meal.

Fatty Fish

Frozen salmon or tuna fillets are easy to prepare and provide a nutrient-dense protein source that may help support inflammation management, whether you’re in a flare or remission. “Fatty fish is a great frozen food to have on hand, such as salmon or tuna steaks,” says Caylee Clay, RDN, CDN, CYT. “Both are high in omega-3 fatty acids, which can help reduce the chronic inflammation that often accompanies ulcerative colitis.”

In addition, fatty fish naturally contains no fiber, making it a well-tolerated and easily digested protein option during flare-ups, says Stuart. For quick, low-effort prep, thaw frozen fillets under cold running water, then cook them in an air fryer for lightly seasoned, tender fish in just 15 minutes.

Bananas

Bananas are gentle on the digestive system and can be a lifesaver during a UC flare. Clay recommends frozen bananas as a gentle source of calories and potassium—an electrolyte often depleted during bouts of diarrhea. Unlike many other fruits, ripe bananas are low in insoluble fiber, making them easier to digest and less likely to irritate the digestive tract.

Frozen sliced bananas can be blended into a creamy smoothie, which may be easier to tolerate if solid food feels challenging. They can also be partially thawed and added to yogurt bowls or oatmeal for a nutrient-rich, satisfying meal or snack that’s easy on your stomach.

Frozen Vegetables

Christy Moran, M.S., RDN, recommends frozen vegetables—especially root vegetables like sweet potatoes and carrots—as filling, easy-to-digest vegetables to keep stocked in your freezer. Not only are these veggies versatile, but they’re also rich in soluble fiber, which can help firm up loose stool during episodes of diarrhea, explains Moran.

Beyond their digestive benefits, frozen vegetable medleys offer convenience while packing in plenty of nutrition. For example, sweet potatoes and carrots are rich in beta-carotene, a precursor of vitamin A that supports immune health. Choosing frozen vegetables with a variety of colors can also help you get a wider range of beneficial nutrients.

However, if you’re sensitive to cruciferous vegetables, such as cauliflower and broccoli, it may be best to skip those.

Our Expert Take

Frozen foods offer nutrition and convenience when you need it most during an ulcerative colitis flare. Keeping simple, versatile staples like rice, fatty fish, bananas and vegetables stocked in your freezer can help you put together a quick, nourishing meal while supporting your gut and help manage symptoms. If you’re struggling to find foods that work for you, working with a registered dietitian can help you create a personalized nutrition plan.