Is Couscous Safe to Eat with Ulcerative Colitis? Insights from Nutrition Experts

Can You Eat Couscous With Ulcerative Colitis? Advice From a Dietitian

Living with ulcerative colitis (UC) means navigating a digestive landscape that can change from calm to stormy. UC is an inflammatory bowel condition that causes painful inflammation, sores, and ulcers in your colon. You might experience periods when symptoms like abdominal pain, bloody stools, diarrhea, weight loss, and fatigue flare up, and other times when you feel a bit more normal. Have you ever wondered why certain foods seem to help while others worsen your symptoms? Let’s dive into how couscous fits into this picture.

Couscous: A Gentle Grain Option

Couscous might look a bit like rice at first glance, but it’s actually a type of pasta made from semolina flour derived from durum wheat. One of its benefits during a UC flare is its low fiber content—about 2 grams per cup—which means it puts less strain on an already irritated colon. However, it’s important to note that because couscous is high in gluten, it’s not suitable if you have celiac disease or gluten sensitivity.

Carbs That Can Soothe Your Gut During a Flare

When UC symptoms flare up, refined grains are usually easier on your digestive system compared to whole grains. Refined carbohydrates like couscous, white pasta, white bread (without seeds), sourdough, French bread, crackers made with white flour, cornmeal, and even oatmeal (which is mostly soluble fiber) can help reduce discomfort. Soluble fiber, found in oatmeal, forms a gel-like substance that slows digestion instead of speeding it up, potentially easing your symptoms.

Carbohydrates to Avoid When Symptoms Are Active

During a flare, it’s wise to steer clear of foods high in insoluble fiber. Whole grain breads, whole grain pastas, brown rice, millet, bulgur, quinoa, wheat bran, wheat berries, and spelt flour can irritate your colon by increasing stool bulk and accelerating movement through your digestive tract. If your colon is already inflamed, these full-fiber foods could worsen your discomfort.

What About a Low-FODMAP Diet?

FODMAPs are sugars and fibers that some people have difficulty absorbing, which can lead to gas and watery stools. A low-FODMAP diet limits foods like garlic, wheat products, dairy, certain fruits, nuts, and even sugar alcohols. Since couscous is made from wheat, it doesn’t make the cut on this diet. Although many find that a low-FODMAP approach helps manage flare symptoms, it’s typically a short-term strategy lasting 4–8 weeks, after which foods are gradually reintroduced. Always consult a dietitian or healthcare provider before making major changes.

Final Thoughts

The bottom line is that managing ulcerative colitis often requires a personalized approach. Couscous can be an excellent, low-fiber carbohydrate option during flare-ups, and you might continue enjoying it during remission if gluten isn’t an issue for you. On the other hand, when following a low-FODMAP diet or if gluten sensitivity is a concern, it’s best to explore other alternatives. What’s most important is finding the mix of foods that supports your well-being and minimizes discomfort.

Try this today: Experiment with a small portion of couscous during a period when your symptoms are under control. Notice how your body reacts and use that insight as part of your ongoing dietary management. Always remember to work closely with your care team to tailor your diet as your needs change.