Can eating turkey help colitis?

Thanksgiving is on its way and that means lots of turkey and other delicious foods! While most people associate the holiday season with worsened gut health, a recent study found that eating turkey may help ease colitis. This is exciting news because colitis flares can really mess up your holiday happiness. So let’s dig into the details (and the turkey)! Turkey coming out of the oven

What is colitis?

Colitis is a condition in which the lining of the colon becomes inflamed. There are multiple types of colitis but the most common is ulcerative colitis (UC). UC and Crohn’s disease are the main instigators of colon inflammation since they are inflammatory bowel diseases (IBD).

While the exact cause of colitis is unknown, some of the suspected causes include:

Genetics
Abnormal immune system reactions
Gut microbiome disturbances
Environmental factors

Colitis is a life-long condition that typically occurs in 15-30 year olds or those over 60 years old. There is unfortunately no cure for colitis, but there are options for managing symptoms when a flare-up occurs. Symptoms of colitis can include a mixture of:

Diarrhea
Bloody stool
Abdominal pain
Unexpected weight loss
Decreased appetite

Symptom management often involves lifestyle and dietary changes. In some cases, anti-inflammatory or other medications may be needed.

A new study suggests that the essential amino acid tryptophan, which we often associate with turkey, may help ease colitis.

Can eating turkey ease colitis?

This study looked at a specific type of immune cell that regulates the inflammation in the lining of the colon and rectum. G-protein coupled receptor 15 (GPR15) is a receptor that attracts the T-regulatory cells to the colon.

When the T-reg cells go to any area they decrease inflammation. When the T-reg cells are coupled with GPR15 it can specifically target the colon and rectum.

The researchers in this study wanted to figure out how to increase the GPR15 in addition to the T-reg cells and found that a metabolite of tryptophan (L-tryptophan) was able to stimulate more GPR15 receptors for the T-reg cells.

The more tryptophan-containing foods consumed, the more T-reg cells get called to the colon. This was found to prevent the likelihood of a colitis flare-up. While it can push off the flare-up, tryptophan levels didn’t do much for an existing flare.

An interesting effect that researchers noted during the study was that mice who consumed more dietary tryptophan during the study period also experienced the benefits of it for up to a week after consumption. This indicates long-term prevention of colitis symptoms even if foods high in tryptophan aren’t consumed daily.

When exploring other options to improve colitis symptoms during a flare-up, researchers found that GPR15 is increased in smokers and those who eat barbeque which explains why smokers have a lower incidence of ulcerative colitis than the general public.

While barbeque and cigarette smoke both increase GPR15, they aren’t the safest options to choose. Looking to include foods high in tryptophan is the healthier option.

How to get more tryptophan in your diet

If you are suffering from colitis, you might be wondering how you can get yourself more tryptophan without cooking a turkey every week of your life. You’re in luck! Turkey isn’t the only high-tryptophan food.

Most foods that are high in protein are inherently also high in tryptophan. If you’re a meat eater, the following animal-based foods are some of the highest in tryptophan:

Salmon
Chicken
Turkey
Goose
Eggs
Milk

If you follow a plant-based diet, some of the best sources of tryptophan include:

Spinach
Seeds
Soy products
Nuts

You can also get tryptophan in a supplement form (L-tryptophan), however, its effectiveness is questionable since it isn’t an FDA-regulated product. So getting your tryptophan from your diet is the best way for your body to use it and get the most benefit from it.

Other ways to help colitis

Now some of these suggestions may be a trigger for your symptoms. Some people with colitis or other IBD can be sensitive to foods high in fiber, which makes it really difficult for people who are vegan or vegetarian to eat while in a flare-up.

So here are a few other suggestions on how to help when you are experiencing a current colitis flare.

Continuing your exercise routine even if you are experiencing a flare-up. Studies have shown that consistency with exercise can reduce flare-up frequency and reduce how long a flare lasts. This may feel impossible at times, but even getting some movement in for the day can help. Some great exercises for people with colitis include:
1. Swimming
2. Biking
3. Yoga
4. Walking
Taking Atrantil. While Atrantil is not a cure for colitis, Atrantil helps to support the gut microbiome while decreasing inflammation of the intestines and colon.
Limiting and removing stress where possible. This is another one that we understand can be very difficult, however, finding a coping mechanism for stress can help you feel more prepared for when a flare-up happens.
Eating smaller but still nutrient-dense meals. Smaller meals mean a more manageable amount of food for your body to try and digest. In addition to this, some people may need to limit how much fiber or types of fiber they are getting. Keep in mind that you only want to have a limited diet for a short time because diets low in fiber are associated with UC progression and malnutrition. Speak with your doctor or registered dietitian to ensure you’re getting the right amount of nutrients during this period.
If all else fails, keep a food journal and speak with your doctor. They will help you identify your triggers and manage symptoms in the process if medication is necessary. Working with a functional medicine doctor or a holistic primary care doctor can help you find the balance needed between natural remedies and medication. Please note the difference between these types of doctors and naturopaths who may not have any actual medical training.

IBDs are difficult to live with and colitis can negatively impact your quality of life. So ensuring you do what you can to live a healthy lifestyle through it all can help your physical and mental health during the process. Let us know in the comments what helps your colitis flare-ups and if you notice a difference when you’re getting more tryptophan!

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