6 Gut-Friendly Ways to Enjoy Pumpkin if You Have IBD

There’s nothing more autumnal than a warm soup made with seasonal vegetables, pumpkin included.

Use peeled fresh pumpkin or plain canned pumpkin puree and simmer with low-sodium vegetable or chicken broth. Blend until smooth, then season with mild flavors such as sage, thyme, cinnamon, or nutmeg, says Rachel Dyckman, RDN, a New York City–based registered dietitian specializing in digestive health and IBD, and a member of the Crohn’s & Colitis Foundation’s National Scientific Advisory Committee.

It’s a great way to get your fill of pumpkin, says Erin Judge, RD, a Nashville, Tennessee-based registered dietitian specializing in gut health. “Soup is one of the easiest formats for someone in an active flare, since it’s essentially predigested by the cooking and blending process,” she says.

Instead of heavy cream, try lactose-free milk or another milk you tolerate. Add low-fat Greek yogurt, shredded chicken, or tofu for protein and a more balanced meal, Dyckman says.

It’s tempting to add raw seeds or nuts as toppings, but hold off if you’re having a flare, Judge says. “Those are much harder to digest,” she says.

There’s an IBD-friendly way to satisfy your pumpkin pie cravings, too.

Avoid canned pumpkin pie filling or pumpkin pie mix — both contain added sugar, spices, and thickeners, Judge says. Instead, look for canned 100 percent pure pumpkin or pumpkin puree, which contains cooked, pureed pumpkin, sometimes with just a pinch of salt. Using this as your filling means you can control the amounts of additional ingredients, like sugar and cream.

Match your portion size to your symptoms, Dyckman says. If you’re encountering gastrointestinal symptoms, start with a small slice to see how your body reacts. “Larger portions and richer desserts may worsen symptoms for some people,” she says.

That said, if fat, sugar, and dairy don’t worsen your symptoms, a small slice of regular pumpkin pie may be perfectly fine, Simpson says.

Pumpkin mash is a great alternative to traditional mashed potatoes or sweet potatoes — or it can be folded into either.

Steam or boil pumpkin flesh until tender, then mash it like you would potatoes. Add broth, lactose-free milk, or a small amount of olive oil until it reaches your preferred consistency, Judge says.

Try out a smaller portion size, Judge says. “Mashing creates this soft, uniform texture, but it doesn’t remove the fiber, so start with a small serving if you’re experiencing diarrhea, cramping, or urgency.”

If you’re looking for a hearty side dish, try roasted pumpkin, Simpson says.

Cut the pumpkin in half, scoop out the seeds and stringy center, remove the outer skin, and cut the firm orange flesh into cubes. Toss the cubes with olive oil and mild seasonings, such as cinnamon for a sweet flavor or sage for a savory version. Then roast at 400 degrees F for about 25 to 35 minutes until very soft, Simpson says.

“Roasting concentrates the natural sweetness while softening the texture, which is what makes it easier to digest,” Judge says. “I’d go easy on butter, cream, or spicy seasonings like chili during a flare since both high-fat and spicy foods are common triggers for GI symptoms in IBD.”

Save roasted pumpkin for when your IBD symptoms stabilize, Judge says. “If you’re in a flare or your gut is especially sensitive, I’d lean toward pumpkin in its most broken-down form,” she says, pointing to pureed pumpkin in soups or stirred into warm oatmeal.

“Cooked, mashed, or pureed pumpkin [has] most of the digestive work [done] before it ever reaches your gut, which is exactly what you want when your bowel is inflamed,” she says.

Whip up overnight oats for a ready-to-eat breakfast, Dyckman says.

Stir ¼ to ½ cup of plain canned pumpkin puree into a single serving of overnight oats or oatmeal. Add cinnamon, pumpkin pie spice, or vanilla — and if tolerated, top it with low-fat Greek yogurt or almond butter, Dyckman says. Simpson says a little maple syrup is a nice addition if you’d like more sweetness, too.

“This gives you that pumpkin flavor without the large amounts of butter, cream, and sugar often found in pumpkin desserts,” she says.

On days when you need a quick, customizable snack, blend up a smoothie. Blend plain canned pumpkin puree with banana, cinnamon, vanilla, ice, and your milk of choice, Dyckman says. Add low-fat Greek yogurt, silken tofu, or a well-tolerated protein powder to make it more filling.

“Blending creates a smooth texture that may be easier to tolerate than chunkier preparations during periods of increased digestive sensitivity,” Dyckman says.

Ingredients are also adjustable, depending on your triggers and preferences; you can choose the milk, protein source, additional fruit, and flavorings, Simpson says.