Nutritious Foods for Your Colon Health

The colon, also known as the large intestine, plays a vital role in how waste food passes from the body. If the bowel does not work correctly, you can suffer from excess gas and bloating. You could also wind up with colorectal cancer. One of the easiest ways to keep your colon healthy is through nutrition.


Legumes such as dried beans, split peas, and lentils have a lot of fiber. Bean fiber is known to be the best fiber for your colon. Legumes also have phytochemicals, which can protect cells from genetic damage and prevent cancer. Beans also are rich in healthy carbohydrates. Since your body cannot break down these carbs, they will ferment in your colon and churn out anti-cancer compounds. Include lima, navy, kidney, pinto, and even baked beans in your diet regularly.


Flavonols are antioxidants that are known to fight colon cancer. Flavonols can stop cancer cells from forming as well as help keep it from returning. These compounds can prevent cancer growth by extinguishing inflammation. Yellow onions, broccoli, kale, apples, and leeks are among the best sources. Most diets do not include enough of these foods so make a habit of adding more on your plate.


Cruciferous vegetables have compounds such as sulforaphane and indole-3-carbinol. Eating these vegetables can help kill damaged cells and prevent them from turning cancerous. Consuming them raw will provide the most benefit but eating them cooked help. You might have to eat more for the same benefit. Crucifers include broccoli, cauliflower, kale, brussels sprouts, and cabbage.


Whole grain foods are better for your colon than refined grains. Wild and brown rice, quinoa, barley, oatmeal and whole wheat flour fall in this category. These grains have the vitamins, minerals, antioxidants, phytochemicals, and fiber necessary for a healthy colon. 


Calcium and vitamin D are thought to give you a lower risk of colon cancer. Just make sure that you do not get too much calcium as that can be bad for you. Try for 1000 to 1300 milligrams per day, depending on your age. To get that amount, you would need to drink three or four cups of milk. Of course, you can always substitute yogurt, cheese, or dark leafy greens such as spinach and kale to get your required calcium intake.


Most colon cancers are not hereditary, but due to lifestyle choices. Eating healthy foods is vital to keeping your colon working as it should. Include the foods mentioned here to help you stay well and avoid cancer or other problems of the colon.

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