It often starts quietly; stomach cramps after meals, fatigue that feels deeper than usual, or urgent trips to the bathroom that become too frequent to ignore. For the nearly one million Americans living with ulcerative colitis (UC), those symptoms are more than occasional discomfort, they’re part of a lifelong condition that affects how the body digests, absorbs, and functions.1
And for Black and Brown communities, where digestive disorders are frequently underdiagnosed or misdiagnosed, the need for awareness and prevention is more urgent than ever.2
While there’s currently no cure for UC, early detection, consistent care, and mindful daily practices can help prevent flare-ups and protect your long-term health.
What Is Ulcerative Colitis (UC)?
Ulcerative colitis (UC) is a form of inflammatory bowel disease (IBD) that causes chronic inflammation and ulcers in the lining of the large intestine (colon) and rectum. This inflammation disrupts the gut’s normal function, leading to symptoms such as:1
- Abdominal pain or cramping.1
- Frequent, urgent bowel movements.1
- Blood or mucus in the stool.1
- Fatigue and weight loss.1
- Loss of appetite.1
UC can vary in severity. From mild discomfort to serious inflammation that impacts daily life. Symptoms often come and go in “flares”, which are periods when the disease becomes active, followed by times of remission, when symptoms ease or disappear.1
Because UC symptoms can mimic other digestive issues like irritable bowel syndrome (IBS) or infections, it often takes time to diagnose.1 Early recognition and consistent treatment are key to keeping the disease under control and avoiding complications like anemia, malnutrition, or colon damage.1
Understanding the Unequal Burden
For years, ulcerative colitis was thought to primarily affect white populations. However, recent studies show that Black, Hispanic, and Asian Americans are being diagnosed with UC at increasing rates and often at more severe stages.2
These disparities aren’t just biological, they’re structural. Black and Brown people are:
- More likely to experience diagnostic delays, meaning inflammation progresses before treatment begins.2
- Less likely to have access to gastroenterologists, who specialize in inflammatory bowel diseases.2
- More likely to have gaps in care due to insurance barriers or cost of medications.2
Cultural stigma around digestive symptoms also plays a role. Many people delay seeking care out of embarrassment or the belief that “it’s just something I ate.” But the truth is, untreated UC can lead to serious complications over time.2
The message is simple: your gut health is not something to shrug off.
4 Practices That May Prevent UC Flare-Ups
There’s no one-size-fits-all plan for UC, but these four practices, recommended by gastroenterologists and supported by clinical evidence, can help reduce inflammation and lower your risk of flare-ups.
1. Nourish Your Gut
Your gut is a living ecosystem that needs balance to thrive. What you eat directly affects inflammation, digestion, and energy levels. While no single diet works for everyone with UC, thoughtful eating habits can keep your gut calm and symptoms in check.
How to support your gut:
- Identify your triggers. Keep a simple food diary noting what you eat and how you feel afterward. Common triggers include dairy, fried foods, caffeine, alcohol, spicy meals, and high-fiber vegetables like broccoli or cabbage during flares.3
- Focus on soothing foods. During quiet periods, aim for a balanced plate: lean protein (chicken, fish, eggs), cooked or peeled fruits and vegetables, white rice or pasta, and healthy fats from olive oil or avocado.3
- Feed your microbiome. When tolerated, include probiotics (yogurt with live cultures or supplements) and prebiotics (bananas, oats, garlic) to restore healthy gut bacteria.3
- Stay hydrated and replenish electrolytes. Diarrhea and inflammation deplete fluids and minerals like sodium and potassium. Sip water all day, and consider electrolyte drinks when needed.3
- Eat smaller, slower meals. Large meals can overwhelm the digestive tract. Smaller portions throughout the day give your colon a break and reduce cramping.3
2. Be Intentional About Managing Stress
While stress doesn’t cause UC, it can intensify inflammation and trigger flare-ups.4 The mind and gut are deeply connected through the gut-brain axis and when stress levels rise, the digestive system feels it first.4
How to reduce the impact of stress:
- Create a daily wind-down routine. Even 10 minutes of deep breathing, journaling, or prayer can lower stress hormones that fuel inflammation.4
- Try gentle movement. Yoga, walking, tai chi, or stretching can relieve muscle tension while improving circulation to the digestive tract.4
- Guard your mental space. Say no to unnecessary obligations when your body signals you need rest. Protect your peace the same way you protect your physical health.4
- Prioritize rest and recovery. Sleep helps your gut repair itself overnight. Stick to a consistent bedtime and avoid screens at least 30 minutes before sleep.4
- Seek emotional support. UC can feel isolating, but you’re not alone. Talking with a counselor, faith leader, or support group can help you process frustration and stay resilient.4
3. Stay Consistent with Medical Care
UC requires long-term, consistent care, even when you feel “fine”. Missing doses or skipping appointments can lead to silent inflammation, which often flares back stronger.5
How to stay on track:
- Follow your treatment plan carefully. Medications like aminosalicylates, corticosteroids, immunosuppressants, or biologics help control inflammation. Set reminders to take them on time.5
- Keep regular appointments. Schedule check-ins with your gastroenterologist every 3–6 months, even during remission. Ask for bloodwork or colonoscopies as recommended to monitor inflammation.5
- Track your symptoms. Note any changes in bowel habits, energy levels, or appetite. Bringing this information to visits helps doctors spot early warning signs.5
- Be honest about barriers. If medication costs, insurance, or side effects are problems, tell your provider. Many programs offer patient assistance or alternative treatment options.5
- Get vaccinated. Infections can trigger UC flares. Stay up to date on flu, COVID-19, and other vaccines recommended by your doctor.5
4. Build a Gut-Healthy Lifestyle That Works for You
Preventing UC flare-ups isn’t only about medication and meals, it’s about how you live every day. Small habits add up to stronger resilience and better gut function.6
How to strengthen your system:
- Avoid smoking and limit alcohol. Both irritate the gut lining and weaken immune balance. Quitting can dramatically reduce flare frequency.6
- Move regularly, but gently. Aim for 20–30 minutes of low-impact activity five days a week. Exercise improves mood, boosts circulation, and helps regulate bowel movements.6
- Check for nutrient deficiencies. UC can cause low iron, vitamin D, or B12 levels. Ask your doctor to test these annually and supplement if needed.6
- Prioritize routine screenings. After 8–10 years of UC, your risk for colon cancer increases.7 Most doctors recommend colonoscopies every 1–2 years to monitor for precancerous changes.7
- Build community around wellness. Talk about gut health openly within your family and community. Representation matters, especially when chronic conditions are often ignored or stigmatized in Black and Brown spaces.2
Recognizing When to Seek Help
If you experience bloody stools, severe abdominal pain, unexplained weight loss, or dehydration, don’t ignore it. These are signs your UC may be active again. Contact your doctor immediately or go to the emergency room if symptoms worsen rapidly.1
Prompt treatment can prevent hospitalizations and complications.
A Call to Action
Your gut health is foundational to your overall well-being. For too long, digestive diseases have been overlooked in communities of color, dismissed as “something minor” or ignored due to stigma and lack of access.2 But awareness changes outcomes.
Start by listening to your body. Track your symptoms. Talk openly about digestive health at home. And if you’re living with UC, know that control is possible with the right care, the right consistency, and the right community.
At NOWINCLUDED, we believe your story is your strength and your health is worth protecting. Preventing UC flare-ups starts with one decision: to take your gut seriously. Because a healthy gut is the foundation for a longer, fuller, freer life.
References
- Tresca, A. J. (2025, July 15). Ulcerative Colitis Facts and Statistics: What You Need to Know. Retrieved from VeryWell Health: https://www.verywellhealth.com/facts-about-ulcerative-colitis-5545722
- Liu, J. J., Abraham, B. P., Adamson, P., Barnes, E. L., & Brister, K. A. (2022). The Current State of Care for Black and Hispanic Inflammatory Bowel Disease Patients. Inflammatory Bowel Diseases. doi:10.1093/ibd/izac124
- The Crohn’s & Colitis Foundation. (2025). What Should I Eat with IBD? Retrieved from The Crohn’s & Colitis Foundation: https://www.crohnscolitisfoundation.org/patientsandcaregivers/diet-and-nutrition/what-should-i-eat
- Osso, M., & Riehl, M. (2024, August 7). Stress and IBD: Breaking the Vicious Cycle. Retrieved from The Crohn’s & Colitis Foundation: https://www.crohnscolitisfoundation.org/blog/stress-and-ibd-breaking-the-vicious-cycle
- The Crohn’s & Colitis Foundation. (2025). Partnering with Your Doctor. Retrieved from The Crohn’s & Colitis Foundation: https://www.crohnscolitisfoundation.org/patientsandcaregivers/effective-partnering
- Lo, C.-H., Khalili, H., Song, M., Lochhead, P., & Burke, K. E. (2020). Healthy Lifestyle is Associated with Reduced Mortality in Patients with Inflammatory Bowel Diseases. Clinical Gastroenterology and Hepatology. doi:10.1016/j.cgh.2020.02.047
- Yashiro, M. (2014). Ulcerative colitis-associated colorectal cancer. World Journal of Gastroenterology. doi:10.3748/wjg.v20.i44.16389
