Your Tasty & Healthy Diet Starter Shopping List: A Guide for Crohn’s Patients

Starting a new diet can feel overwhelming, especially when managing a chronic condition like Crohn’s disease. The Tasty & Healthy diet is designed to support gut health, reduce inflammation, and help you feel better — all without compromising on flavor.

Below is a simple and practical shopping list to help you get started, along with tips to make your meals both nourishing and enjoyable.

1. Fresh Fruits and Vegetables

These provide essential vitamins, antioxidants, and fiber — as tolerated.

Here are just a few examples of common fruits and vegetables. Feel free to enjoy seasonal produce fresh, cooked, or blended into smoothies. Some Crohn’s patients may need to gradually introduce fruits and vegetables, based on individual tolerance and fiber content. It’s important to work with a registered dietitian familiar with IBD to personalize your diet.

Examples:

• Vegetables: carrots, zucchini, pumpkin, cucumbers, tomatoes, lettuce, and more
• Fruits: bananas, melon, apples, pears, berries and more

Tip: Cooked or steamed vegetables are often better tolerated than raw ones.

2. Whole Grains

Choose naturally gluten-free, well-tolerated grains:

• White or brown rice
• Quinoa
• Gluten-free oats
• Millet
• Buckwheat
• Other gluten-free grains

Avoid: Wheat bran, whole wheat, rye.

3. Gluten-Free Flours

Look for flours made from a single ingredient, such as:

• Almond
• Coconut
• Oat
• Buckwheat
• Chickpea
• Lentil
• Corn

These can be used in recipes for pancakes, breads, and pastries. Always check that the product contains 100% of the named ingredient, with no additives.

4. Gluten-Free Pasta

Choose gluten-free pastas made from a single ingredient, such as:

• Rice noodles
• Lentil or chickpea pasta

These are excellent substitutes for traditional wheat-based pasta.

5. Starchy Fruits & Vegetables

Naturally starchy options can be great sources of energy:

• Potatoes
• Sweet potatoes

Bake, mash, or roast them — they’re filling and well-tolerated by many.

6. Lean Proteins

Protein is essential for healing and maintaining strength. Choose:

• Chicken or turkey
• Eggs
• Tofu or tempeh (if tolerated and made with only one ingredient)
• Fish like salmon, cod, or tuna

Avoid: Processed meats such as sausages, deli meats, or meat with additives.

7. Plain Yogurt

Choose plain yogurt without additives (no added sugars, flavors, or vitamins). It’s a good source of calcium and can be used in muffins, cakes, or pancakes.

8. Healthy Fats

• Olive oil, avocado oil, sesame oil (great for seasoning)
• Natural nut butters (peanut, almond, hazelnut)
• Avocado
• Tahini
• Raw nuts and almonds (buy unsalted and unroasted — you can roast them yourself at home)

Tip: Packaged roasted nuts often contain additives or preservatives, so check the ingredient list carefully.

9. Plant-Based Milks

Choose unsweetened plant-based milk with only one ingredient (e.g., 100% almond milk). These can be used in baking recipes like muffins or pancakes.

10. 1 Cocoa, Spices, and Flavorings

Stock your pantry with pure flavorings:

• Unsweetened cocoa powder
• Cinnamon
• Other pure spices (e.g., turmeric, cumin, oregano)

Tip: Cinnamon adds flavor depth and may help reduce the need for added sugar.

11. Baking Essentials

• Baking soda – used in many recipes.

Avoid baking powder, which often contains additives and multiple ingredients.

Summary

Everyone with Crohn’s is different. This list offers a foundation based on the Tasty & Healthy approach. Your symptoms, sensitivities, and nutritional needs are unique — so be sure to personalize your diet with the support of a registered dietitian who specializes in IBD.

Written by: Luba Plotkin, a Registered Dietitian (RD).