12 Inflammatory Bowel Disease Diet Foods That Ease Symptoms

3. Well-Cooked Oats

Oats supply soluble fiber, which forms a soft gel in the gut and can be soothing for many people with IBD when properly prepared. Raw or undercooked oats are harder to digest, so soak overnight and cook until very soft. Savory oats prepared like a light khichdi—cooked with a little turmeric, cooked vegetables, and a splash of dahi—can be especially gentle and culturally familiar. Ground flaxseed mixed into cooked oats provides extra soluble fiber and omega-3s, but add it slowly and avoid whole seeds during flares. If oats irritate you, consider beaten rice (poha) cooked well and mashed for a similar soft texture. Monitor stool consistency and gas when reintroducing fiber, and make changes gradually rather than all at once. (Source: EatingWell 2025)