The colon—also known as the large intestine—is a vital part of your digestive system. Measuring about five feet in length, the colon performs several functions for your body, including water absorption, waste storage, bacterial fermentation, and stool formation. Taking care of your colon by eating foods that support its functioning is key to avoiding gastrointestinal disorders, including colorectal cancers and inflammatory bowel disease.
Here, we'll take a look at why your colon plays such an important role in your overall health, foods you can enjoy to keep your colon healthy, and which foods you should avoid in order to protect your colon.
Importance of a healthy colon
Colon health is crucial, and you can take many steps that can contribute to the overall health of your colon. Taking care of your colon ensures that your body is able to absorb vital nutrients from food, and is able to remove waste properly.
If your colon is not functioning properly, you may experience digestive issues such as irritable bowel syndrome, constipation, abdominal pains, and diarrhea. If you're experiencing these issues, it's key to talk with your doctor at your yearly checkup. Your doctor may also recommend age-appropriate colon tests for early detection of problems, such as a colonoscopy, to detect cancer and other conditions.
Thankfully, there are many foods you can eat to help support the health of your colon. Here, we'll explore a few different categories of foods that support colon health.
High-fiber foods for colon health
Eating a balanced diet rich in fiber can go a long way in supporting the health of your colon. Enjoying whole foods, especially fruits and vegetables, can help to provide you with the fiber that you need to keep your digestive system running smoothly and protect your colon.
Fiber-rich foods that you can add to your diet include:
- Kidney, black, and pinto beans
- Lentils
- Soybeans (edamame)
- Acorn squash
- Guava
- Strawberries
- Collard greens
- Broccoli
- Carrots
- Bananas
- Cauliflower
Probiotic-rich foods that support digestion
When your colon is healthy, it supports a diverse microbiome in your gut, which can support your immune system, help with digestion, and even support a healthy mood. Many bacteria that are beneficial to the digestive system reside in the colon. These bacteria help your body to utilize nutrients found in food, including vitamin K and some B vitamins.
Eating foods that are rich in probiotics can help to support your body's microbiome and can help keep your colon healthy.
Foods that are rich in probiotics include:
- Yogurt
- Kefir
- Sourdough bread
- Buttermilk
- Sour pickles
- Soft cheeses
- Miso soup
- Sauerkraut
If you're not a fan of fermented foods, you can also explore probiotic supplements that help to support your body's needs.
Antioxidant-rich foods for colon protection
Antioxidants work to slow or stop the oxidation process in the body, which can protect your cells from dangerous free radicals. Left unchecked, free radicals can attack healthy cells, which can lead to the development of tumors.
It's believed that eating foods rich in antioxidants can promote overall health, including colon health.
Some foods rich in antioxidants include:
- Kidney, black, and pinto beans
- Blueberries
- Cranberries
- Artichokes
- Raspberries
- Strawberries
- Russet potatoes
- Dark leafy greens
- Prunes
- Pecans
Hydrating foods that support colon function
Drinking plenty of water is paramount to supporting the health of your colon. When you stay hydrated, your body is less likely to become constipated. Having regular bowel movements helps to keep the colon healthy. In addition to drinking plenty of water throughout the day, you can also enjoy foods with a high water content to boost your overall hydration levels.
Foods that have high water content and can contribute to colon health include:
- Watermelon
- Cantaloupe
- Strawberries
- Oranges
- Peaches
- Cucumbers
- Broths and soups
- Lettuce
- Plain yogurt
- Celery
- Zucchini
- Grapefruit
- Cauliflower
- Bell peppers
Foods to avoid for better colon health
Unfortunately, there are some foods that are particularly hard on the colon, including:
- Red meat
- Processed meats
- Alcohol
- Added sugars
- Deep fried foods
- Coffee
- Dairy products
If you're currently dealing with a colon condition, it's important to talk to your healthcare provider for dietary recommendations.
Tips for incorporating colon-friendly foods into the diet
Changing your diet can take some time, and researching ways to support your colon health is an important first step in the right direction.
Some ways to begin the process of adopting a colon-friendly diet include:
- Cut up fresh fruits and vegetables every few days so that you always have a healthy snack available
- Use an app to track your nutrition and aim for at least 30 grams of fiber each day
- Drink plenty of water as you add more produce and other fiber-rich foods to your diet
- Take it slow—it can take some time for your body to adjust to increased fiber levels
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