You can break the food-fear cycle by changing how you approach one meal at a time. Start with a meal you tolerate, add one new food in one form, and note how you feel the same day.
This guide gives you a clear 7-step process and real stories to learn from.
It is simple, calm, and built to help you feel safe again.
I am Manny, cofounder of Fifth Ray. I suffered from Crohn's and have spent years coaching people with IBD. I have tested these steps in my own life and with clients.
They work because they lower stress, remove guesswork, and build trust through small wins.
But first, let’s look at why you even feel fear around food, and specifically new foods.
Where Does Fear Around Food Come From?
Flares can seem to appear from nowhere and a food you trusted can feel unsafe overnight. That shock changes how you approach the next meal.
One trigger often spreads across many forms. For example, potatoes can be roast, boiled, chips and crisps.
That ripple can remove whole cuisines you enjoy, since many Indian dishes use potatoes. Meals that once felt easy now need second guessing.
Eating with worry links fear, stress and symptoms into a loop. You tense up before you take a bite and your body stays on alert.
Stress activates the gut-brain axis and lowers your comfort threshold, so cramps, urgency and bloating feel louder. Your head and gut start to feed off each other.
Over time your safe list gets smaller and it starts to feel like a prison. Choice narrows and confidence fades.
This stress can also make dining out with friends hard, as the fear follows you to the table. You want to join in and feel safe, but you are fearful that your gut will get in the way.
What “Safe Foods” Really Mean
Safe foods are the meals that feel predictable when symptoms are active. Many IBD teams suggest a beige diet for this phase because it is easier to tolerate.
White bread, pasta, rice and crackers can ease urgency, yet they also reduce nutrients and variety. The menu becomes simple but thin.
Safe can steady the ship when you need it most. But it is not the destination and it is not the whole story of your health.
Long reliance on the same choices shrinks confidence and enjoyment. You begin to avoid anything new and the list stays small.
You know you can’t stay there forever but adding anything else feels scary.
We’ll now go over a simple 7-step process you can use to feel confident escaping your “safe foods prison”.
7 Steps To Widen Your Safe-Food List
- Choose a simple baseline meal you already tolerate so you can test on stable ground.
- Add one new food to test in one form and one cooking method to keep the signal clear.
- Set a small starting portion and keep textures gentle to lower the load on your gut.
- Note same day comfort signals in a brief log so you capture facts rather than fears.
- Repeat a neutral result, then increase portion slightly and pause the test if discomfort appears.
- After two or three neutral repeats, expand one variable at a time. First expand the portion, then try another form of that food, then try a different way to prepare that food.
- Repeat the process with a new food steps 1-6.
Lived Examples That Make It Real
There was a woman who found out about Fifth Ray and got in touch. Her mum suffered with digestive issues and had recently identified melted cheese as a trigger.
However, beyond melted cheese, she kept adding any little thing to her “trigger list”.
She started having Cosmic Hue and that gave her the confidence after about three or four weeks to try small portions of these trigger foods, including melted cheese.
Since that point she has not been suffering at all with these trigger foods and is feeling much more comfortable with her food.
Another story is from a customer who had a husband suffering from Ulcerative Colitis.
“After 15 years of my husband suffering from ulcerative colitis—with yearly flare-ups, a near colectomy, and constant fear—we found Fifth Ray on Instagram. We were sceptical, but gave it a try… and it’s been life-changing.
No more bloating, regular bowel movements, and for the first time ever—no flare-ups. His mood has improved so much too.
Thank you Manny & Fifth Ray. We’re so grateful. 🙏 Highly recommend to anyone dealing with gut issues! 💚 #GutHealth #UlcerativeColitis #FifthRay #LifeChanging”
Conclusion
Choose one tiny change today to begin reversing the food-fear loop and write down how it felt.
Keep a short note for two weeks and watch neutral wins stack up into steady confidence.
Consider using Cosmic Hue as a gentle daily support while you test. Let confidence grow one calm meal at a time and give yourself credit for every small step.
We’re here to support you in your journey 💛
Author: Manny is the founder of Fifth Ray and a certified Gut Health Coach. After battling Crohn's Disease for 16 years, he transformed his gut health through plant-based healing. His story has been featured on BBC, ITV, and Daily Mail.
Please note this information is for educational purposes only, not medical advice. Cosmic Hue is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before making changes to your health routine.