The chronic inflammatory bowel disease, Ulcerative Colitis (UC), affects over one million Americans, making their lives more difficult, more painful, and oftentimes less enjoyable.
But this doesn’t have to be.
Despite symptoms like abdominal pain, diarrhea, and bloating, triggers don’t have to ruin your day. In fact, you can enjoy many of the beverages and meals you love, so long as you make some minor adjustments.
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And a crisp, refreshing soda is among them. Believe it or not, craft soda – made with unique flavors and healthy ingredients – can still be enjoyed by people with UC. These homemade, gut-friendly beverages can satisfy all those cravings you’ve had, with benefits to boot.
Let’s dive into these UC-safe soda alternatives, complete with their recipes and science-backed benefits.
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Flat Ginger/Maple Soda
First off, it’s important to understand that UC causes inflammation and ulcers in the colon and rectum. Research finds that carbonated beverages, high sugar content, and artificial sweeteners can all exacerbate these UC symptoms in the vulnerable. However, low-sugar, anti-inflammatory, and easily digestible drinks can be perfect for the sensitive gut.
Homemade sodas also allow control over ingredients, avoiding common UC triggers like high-fructose corn syrup and aspartame.
So with that said, ginger is a perfect alternative…
Ginger is a soul food staple with potent anti-inflammatory properties, and given its gingerol compounds, can reduce pro-inflammatory cytokines, easing your UC symptoms. Maple syrup, meanwhile, is a natural sweetener that is gentler on the gut than refined sugar, making it a solid choice for a homecraft soda.
When prepared flat (non-carbonated), this soda reduces the risk of bloating and other flare-ups.
To make it, start with 1 tbsp of fresh grated ginger, 1 cup of water, 1 tbsp of pure maple syrup, the juice of half a lemon, and a pinch of sea salt. Then, simmer the ginger in water for 10 minutes, strain, and cool. Stir in the maple syrup, lemon juice, and salt, and serve over ice for a refreshing, flat soda.
The ginger will address your nausea and inflammation, while the maple syrup provides trace minerals like manganese without spiking blood sugar. Throw in some lemon, and you’ve got much-needed vitamin C, supporting your immune system.
Sip during meals or enjoy as a midday pick-me-up!
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Non-Carbonated Banana-Vanilla Cream
Bananas are considered a low-FODMAP fruit, meaning they’re less likely to ferment in the gut and cause bloating. When combined with lactose-free yogurt for creaminess and vanilla for flavor, this non-carbonated drink is a UC sufferer’s dream soda.
Begin with 1 ripe banana, a 1/2 cup of lactose-free yogurt (e.g., Green Valley Creamery), 1/2 tsp of pure vanilla extract, 1/2 cup of water, and 1 tsp of honey (optional). From there, blend all the ingredients until smooth. Thin with more water if desired and serve chilled, avoiding carbonation.
This recipe is beneficial for people with UC because the bananas provide potassium and easy-to-digest carbs, great for energy, and gut calming. Meanwhile, lactose-free yogurt delivers probiotics, which are linked to improved UC remission rates.
This is ideal as a breakfast smoothie or post-workout drink to replenish nutrients gently.
Chamomile-Honey Infusion
Chamomile is a traditional soul food tea ingredient, filled with anti-inflammatory and antispasmodic properties, making it a soothing choice for UC. In fact, chamomile’s apigenin reduces gut inflammation and calms intestinal spasms, and when paired with honey, in moderation, provides a sweetener with antimicrobial benefits.
Start with 2 chamomile tea bags, 2 cups of hot water, 1 tsp of raw honey, and 1/2 tsp of ground cinnamon. Steep the tea bags in hot water for 5 minutes, remove, and cool. Stir in the honey and cinnamon, and serve chilled or at room temperature for a non-carbonated infusion.
For optimal results, drink in the evening to relax or during flares for calming relief. The good news is that you can never be too prepared, so brew a large batch and store it in a glass pitcher for up to three days. You never know when you might want a sip!
Apple-Cinnamon Infusion
When cooked and peeled, apples are the perfect low-fiber and UC-friendly fruit. They provide pectin that supports gut health, and they complement cinnamon nicely, thanks to its warmth and blood sugar stabilizing.
If you want a beverage that mimics a soda’s flavor without carbonation or high sugar, this one’s for you. Begin with 1 peeled, cooked apple (boiled until soft), 2 cups of water, 1/2 tsp of ground cinnamon, and 1 tsp of maple syrup. From there, blend the cooked apple with water, strain to remove pulp, and mix in the cinnamon and maple syrup.
Chill and serve over ice.
The strained liquid ensures minimal fiber for easy digestion, while the cinnamon’s polyphenols lower inflammation in the gut. It’s the perfect cozy drink for some company! You can even save any cooked apple pulp for a low-fiber dessert, mixed with lactose-free yogurt.
The trick to integrating these UC-friendly sodas is simple. For example, you can easily store ginger/maple soda or apple-cinnamon infusions in a reusable bottle. This is perfect for on-the-go hydration. Similarly, you can serve other craft sodas, like the chamomile-honey infusion at social events. You can even use elegant glasses to represent a sort of ‘mocktail’ for your guests.
On days when your UC is flaring up really badly, the banana-vanilla cream and chamomile-honey varieties are particularly helpful. They taste great, they’re also easy on the digestive tract, and they pack a nutritional punch.
Just make sure you first test your tolerance. Combining anti-inflammatory ingredients (ginger, chamomile) with low-FODMAP and low-fiber options isn’t a cure-all. For some people, irritation may occur, so be sure to introduce one drink at a time before trying them all.
A food diary can help you further track any symptoms and reactions. As always, skip any carbonation, avoid artificial sweeteners, and go for minimal high-sugar ingredients. If you can, opt for organic ingredients, helping to lower any potential pesticide exposure.
If you’d like, you can always work with a dietician to tailor recipes ideal for your sensitivities and deficiencies. Take your time, prep weekly, and adjust sweetness with small amounts of maple syrup or honey. Your palette and your body will love it!
