Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.
Iron deficiency is a common concern when you have Crohn’s disease, a form of inflammatory bowel disease (IBD). In fact, one research review found that about 25 percent of people with the condition had iron-deficiency anemia, a blood disorder caused by lack of iron that can lead to symptoms like fatigue.
This can happen for a variety of reasons in Crohn’s. “Chronic inflammation can cause ulcers that bleed, resulting in blood loss, and it can also reduce absorption of iron,” says Neha D. Shah, RD, of the Colitis and Crohn’s Disease Center at the University of California, San Francisco, and owner of Neha Shah Nutrition, a private practice where she works with IBD clients. In addition, symptoms like abdominal pain or diarrhea, as well as a restricted diet, can make it tough to get enough iron through food, she says.
There are two main forms of iron present in food: heme and nonheme. Plant foods contain nonheme iron, while meat, poultry, and seafood contain both types.Your body absorbs heme iron more easily than non-heme iron. But you can improve nonheme iron absorption by combining nonheme food sources with those rich in vitamin C, such as fruits and veggies.
Shah recommends making sure that you get both heme and nonheme iron. “Many individuals with Crohn’s already have food restrictions in place, and it’s important to maintain variety. Including a mix of both helps meet iron needs while respecting individual dietary preferences and tolerances,” she says.
Red meat is an obvious choice for many looking to increase their iron stores, but “usually people do not need a reminder to consume it; they need permission to explore other iron-rich foods that are also microbiome health–promoting,” says Stacey Collins, RDN, who specializes in IBD nutrition in Denver.
To help keep your levels of the mineral high, here are seven foods to include in your diet — both plant- and animal-based — that are rich in iron.
1. Poultry
Chicken and turkey are typically leaner than red meat, and the lower fat content makes these sources of iron easier to digest for people with Crohn’s, says Collins. Dark meat is about twice as high in iron compared with white meat, giving you more bang for your buck when trying to maximize iron intake. One catch: Dark meat is significantly higher in fat than white, but leaving off the skin will reduce the fat content by about one-third.
2. Sardines
Sardines are a fatty fish that are also a good source of iron. Plus, sardines are also rich in omega-3 fatty acids, which have anti-inflammatory properties, says Collins. They are, however, high in sodium. So make sure to take that into account on days you eat them.
A great thing about sardines is that they’re easily found canned in the grocery store. This often makes them an affordable source of fish that’s easy to keep on hand at home.
3. Lentils
Lentils are packed with iron, as well as gut-friendly nutrients like fiber.
That can be an especially powerful nutrient combo: Iron intake lowers the risk of deficiency, while research suggests that fiber can help control inflammation and help maintain remission in Crohn’s.
One caveat: If you’re in an active flare, go for lentil soup over regular cooked lentils, Collins says. The softer texture will be easier to digest, she says. One cup of lentil soup provides about 3.5 milligrams (mg) of iron, plus some vitamin C.
4. Chickpeas
Like lentils, chickpeas are legumes that are packed with both iron and fiber. One cup of canned chickpeas is an excellent source of iron. Collins recommends switching to hummus for a softer, easier-to-digest texture when in a flare. Remember to pair this one with vitamin C; lemon juice pairs nicely with chickpeas, for instance.
5. Pasta
An iron-rich grain option for people with Crohn’s is enriched pasta that’s been fortified with nutrients. “Pastas are usually quite tolerable and easy to make,” says Collins. Stick with white pastas rather than whole grain versions if you’re in an active flare, as these are lower in fiber.If you’re in remission, you may be able to tolerate whole grain versions, which have more iron.
6. Tuna
Canned or fresh tuna is a solid seafood choice when you’re aiming to get more iron. If you’re trying to maximize your iron intake, choose canned tuna over fresh. Canned tuna has more iron, though both are good choices. Tuna is also a good source of anti-inflammatory omega-3 fatty acids.
7. Cashews
Nuts and seeds, including cashews, are also plant-based sources of nonheme iron. A handful of cashews can make a great snack full of healthy fats and fiber. Pair them with fruit, and you’ve got a good source of vitamin C, too.
During a flare, nuts and seeds are best when broken down into a smoother consistency, says Collins. She recommends eating nut and seed butters over whole nuts and seeds during times of active inflammation. When you're in remission, you can go back to having whole nuts if you tolerate them.
The best sources of iron will differ, depending on whether you’re in an active flare or remission; the table below can help you choose. If you’re in an active flare, try to choose foods designated as having a “high” level of gut-friendliness, which are easier to digest. If you’re in remission, choose any foods listed, unless your doctor or a registered dietitian tells you otherwise.
As mentioned before, it’s a good idea to pair the plant-based iron sources below — such as beans, spinach, or tofu — with a source of vitamin C, like a squeeze of lemon or a fruit or vegetable that’s rich in the nutrient. This helps maximize the amount of iron your body absorbs.
For reference, the federal government’s recommended amount for iron is 18 mg daily for premenopausal women and 8 mg for all other adults.
Food Source
Serving Size
Iron Content (mg)
Gut-Friendliness Level
Chicken (dark meat)
3 ounces (oz)
about 1 mg
High (easier to digest than red meat)
Sardines (canned)
1 can, 75 grams (g)
about 2.2 mg
High (soft, easy to digest)
Lentils (cooked)
1 cup (c)
about 6.6 mg
Moderate (opt for lentil soup during a flare)
Chickpeas
1 c
about 3.7 mg
Moderate (eat mashed chickpeas in the form of hummus during a flare)
Whole grain pasta (cooked)
1 c
about 2.4 mg
Moderate
Enriched pasta (cooked)
1 c (151 g)
about 2.7 mg
High (very soft and gentle on the colon; those in remission may be able to tolerate whole grain pasta)
Canned tuna
1 standard can (115 g)
about 1.9 mg
High (soft and easy to digest)
Cashews
1 oz
about 1.7 mg
Moderate (consume nut and seed butter during a flare for greater digestibility)
When to Consider Supplementation
Some people with Crohn’s need supplements to treat iron deficiency anemia. Talk to your doctor first before using supplements, though. Iron pills may affect absorption of other nutrients, and they may even make your digestive discomfort worse.
If your doctor prescribes iron pills, take your iron in the morning on an empty stomach with a source of vitamin C, says Collins. Calcium supplements and foods with this mineral can make it harder for your body to absorb iron, so take or eat these separately from your iron supplement.
Treatment for iron deficiency anemia must be tailored to your specific needs. “Tolerance to oral iron supplements varies between individuals. If a patient experiences GI side effects — such as nausea, constipation, or abdominal discomfort — I review how and when the supplement is taken and adjust accordingly,” says Shah.
Adjustments may include changing how often you take your supplement, or switching to a lower-dose version of an iron supplement like ferrous bisglycinate or ferric maltol. These are often better tolerated in IBD than are other types of iron, Shah says. If you don’t tolerate pills well or your iron levels are very low, your healthcare professional may recommend trying liquid supplements taken by mouth or intravenous (IV) iron infusions instead of pills.
The Takeaway
Iron deficiency is common in Crohn’s due to ongoing inflammation as well as GI symptoms and dietary restrictions that may lead you to eat fewer iron-rich foods.
Many animal and plant foods — such as poultry, fish, legumes, and nuts and seeds — are good sources of iron.
Try to eat a varied diet that includes these foods. That's the best way to meet your iron needs while also getting other key nutrients.
Some people may need to take iron supplements in pill or liquid form, or get intravenous (IV) iron infusions, as recommended by their doctors.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Tharu R et al. Burden of Anemia in Inflammatory Bowel Disease: A Systematic Review and Meta-Analysis. Clinical Epidemiology and Global Health. January-February 2026.
Ira Daniel Breite, MD, is a board-certified internist and gastroenterologist. He is an associate professor at the Icahn School of Medicine at Mount Sinai, where he also sees patients and helps run an ambulatory surgery center.
Dr. Breite divides his time between technical procedures, reading about new topics, and helping patients with some of their most intimate problems. He finds the deepest fulfillment in the long-term relationships he develops and is thrilled when a patient with irritable bowel syndrome or inflammatory bowel disease improves on the regimen he worked with them to create.
Breite went to Albert Einstein College of Medicine for medical school, followed by a residency at NYU and Bellevue Hospital and a gastroenterology fellowship at Memorial Sloan Kettering Cancer Center. Working in city hospitals helped him become resourceful and taught him how to interact with people from different backgrounds.
Jessica Migala is a freelance writer with over 15 years of experience, specializing in health, nutrition, fitness, and beauty. She has written extensively about vision care, diabetes, dermatology, gastrointestinal health, cardiovascular health, cancer, pregnancy, and gynecology. She was previously an assistant editor at Prevention where she wrote monthly science-based beauty news items and feature stories.
She has contributed to more than 40 print and digital publications, including Cosmopolitan, O:The Oprah Magazine, Real Simple, Woman’s Day, Women’s Health, Fitness, Family Circle, Health, Prevention, Self, VICE, and more. Migala lives in the Chicago suburbs with her husband, two young boys, rescue beagle, and 15 fish. When not reporting, she likes running, bike rides, and a glass of wine (in moderation, of course).
