12 Inflammatory Bowel Disease Diet Foods That Ease Symptoms

2. Plain Yogurt / Curd and Kefir

Fermented dairy like plain yogurt and kefir bring probiotics—live bacteria that can support a balanced gut microbiome. Choose unsweetened, plain varieties because added sugars may worsen symptoms or feed unwanted gut bacteria. A simple bowl of plain Greek yogurt with a little mashed banana makes a gentle snack. In Indian households, fresh dahi or unsweetened lassi can replace Greek yogurt comfortably; pair it with a light khichdi or boiled rice to ease digestion. For those who are lactose-intolerant, lactose-free yogurt or small amounts of kefir may be better tolerated due to the bacterial breakdown of lactose. Avoid thick, sugary fruit yogurts and probiotic products that list lots of added sugar on the label. As always, watch for individual intolerance—if dairy triggers discomfort, skip it and discuss alternatives with a dietitian. (Sources: WebMD 2025)