What to Skip for a Happier Gut
Ulcerative colitis (UC) is a chronic condition that causes inflammation and sores (ulcers) in the lining of the colon and rectum. Managing UC often means making careful choices about what you eat and drink. While certain foods can irritate the digestive tract, drinks can also play a big role in triggering symptoms like bloating, gas, cramps and diarrhea. Below are common types of drinks to avoid with ulcerative colitis, and why cutting back on them may help keep your gut calmer.
1. Carbonated Drinks
Carbonated drinks like soda, sparkling water and energy beverages contain bubbles made from carbon dioxide gas. These bubbles can cause bloating and gas, which is something that’s already a problem for many people with UC. The carbonation stretches the stomach and intestines, which can increase discomfort and trigger cramps. During a UC flare, even unflavored sparkling water may be too harsh, so flat water or herbal teas are usually better choices.
2. Alcohol
Alcohol is a well-known digestive irritant. It can inflame the lining of the stomach and intestines, leading to pain, cramping and diarrhea. In people with UC, whose intestines are already sensitive, alcohol can make inflammation worse and delay healing. Even small amounts of alcohol can trigger symptoms for some people, so it’s best to avoid it entirely or limit it to very occasional use once your UC is well-controlled.
3. Coffee
Coffee is one of the most common triggers for UC flare-ups. It contains caffeine, which speeds up how fast your intestines move. This can lead to more frequent bowel movements and diarrhea. Coffee also increases stomach acid, which can irritate the digestive tract and worsen pain or cramping. Even decaffeinated coffee still contains some caffeine and acids that may bother your gut.
4. Caffeinated Drinks
Caffeine isn’t only found in coffee, it’s also in tea, energy drinks and soda. Caffeine acts as a stimulant for the digestive system, making the muscles in the intestines contract faster. This can lead to urgency, diarrhea and dehydration. Energy drinks are especially risky. They not only contain caffeine but also large amounts of sugar and artificial additives that can irritate the bowel.
5. High-sugar Drinks
Sugary beverages, such as regular soda, sweet tea, flavored milks and sports drinks, can feed harmful bacteria in the gut and cause gas and bloating. When too much sugar reaches the colon, it draws in extra water, leading to loose stools or diarrhea. Fructose, a natural sugar found in fruit juice and high-fructose corn syrup, is especially problematic. Many people with UC have trouble absorbing fructose, leading to bloating and pain. Replacing these drinks with plain water or low-sugar electrolyte solutions can make a big difference.
6. Dairy Beverages
Milk and other dairy drinks can cause problems for people with UC, especially if they are lactose intolerant. Lactose is a sugar found in milk that requires the enzyme lactase to digest properly. When the body doesn’t make enough lactase, the undigested lactose ferments in the gut, leading to gas, bloating and diarrhea. Even if you’re not lactose intolerant, the fat in whole milk or cream-based beverages can stimulate the intestines and cause discomfort. Plant-based alternatives such as almond, oat, or rice milk are usually easier on the digestive system.
7. Fruit Juices
Fruit juices, especially those made from citrus fruits like orange, grapefruit or pineapple, are highly acidic. This acidity can irritate the already inflamed lining of the colon and worsen symptoms like cramping or pain. Juices that contain pulp or fiber can also trigger flare-ups by stimulating bowel movements and increasing gas. Even non-acidic juices, like apple or pear juice, contain high levels of fructose, which can be difficult to digest. If you crave the flavor of fruit, try watering down juice with half water or eating small amounts of peeled, low-fiber fruits instead.
8. Drinks with Artificial Sweeteners
Artificial sweeteners, such as sorbitol, xylitol and sucralose, are common in “diet" sodas, sugar-free sports drinks and flavored waters. These sweeteners can act as laxatives by drawing water into the intestines and speeding up digestion. The result can be bloating, gas and diarrhea. Even “natural" low-calorie sweeteners like stevia may cause irritation in sensitive individuals. If you’re avoiding sugar, it’s often better to flavor your drinks naturally with cucumber slices, lemon peel or a splash of fruit puree instead of turning to artificial options.
When living with ulcerative colitis, what you drink matters just as much as what you eat. Making mindful choices about your beverages won’t cure UC, but it can make symptoms easier to manage and help protect your gut in the long run.