@koltsovaolga_neiro вот сама статья https://www.telegraph.co.uk/health-fitness/diet/nutrition/worst-foods-ulcerative-colitis/ (но она за пейволом)
а вот что девушка пишет про замены триггеривших ее продуктов.
если переводчик какие то фрагменты плохо переведет, тэгните меня, я переведу
1. Fibre
Flare-friendly swaps:
Well-cooked vegetables – the softer texture is gentler on inflamed bowel lining.
White rice or mashed potato – low fibre carbs that are easier to digest.
Sourdough or white bread – lower in insoluble fibre, so less likely to cause irritation.
2. Alcohol
Flare-friendly swaps:
Alcohol-free beer or wine – avoids alcohol’s direct inflammatory effects on the colon.
Diluted spritzers – lowers alcohol concentration, reducing strain on digestion.
Lime and soda – a refreshing and non-irritating alternative.
3. Caffeine
Flare-friendly swaps:
Herbal teas (eg peppermint or chamomile) – these are caffeine free and may help soothe the gut.
Decaf coffee – keeps the taste, skips the stimulant effects.
Chicory or barley-based coffee alternatives – natural, caffeine-free alternatives that don’t overstimulate the bowel.
4. Spice
Flare-friendly swaps:
Spices like turmeric or cumin – gentler, anti-inflammatory alternatives that can add flavour without irritation.
Ginger or lemon zest – aromatic options to add flavour without the burn.
5. Fatty food
Flare-friendly swaps:
Grilled or oven-baked versions of your usual go-to takeaway – lower fat content makes them easier on digestion.
Olive or avocado oil for cooking – these contain unsaturated fats, which are less likely to aggravate inflammation.
6. Dairy
Flare-friendly swaps:
Oat, almond, or soy milk – naturally lactose-free, so they don’t rely on lactase to be digested.
Lactose-free yogurts and cheese – these provide similar nutrients (like calcium and protein) but without the lactose that inflamed guts may struggle to break down.
Plant-based ice cream – not only lactose-free but often lower in saturated fat, which can be harder to digest during a flare.