The colon is part of the digestive system. Its primary role is to absorb water from food waste and bulk it up for excretion. The colon is also home to several good bacteria, which help make vitamins and enzymes, and play a role in improving the immune system, controlling cholesterol and preventing certain cancers, according to the website Jackson/Seigelbaum Gastroenterology. These bacteria are vital to colon health, and they thrive on fiber in foods. A diet for a healthy colon is a diet high in fiber.
Grains and Whole Grain Foods
Grains and cereals high in fiber include whole wheat pasta, barley, bran flakes, oatmeal, popcorn, brown rice and whole wheat bread. According to the Mayo Clinic, women need 21g to 25g of fiber a day, and men need 30g to 38g of fiber per day. The fiber in wheat is mostly insoluble, explains Jackson/Siegelbaum Gastroenterology. Insoluble fiber adds bulk to the stool and helps to keep the colon healthy by facilitating stool elimination.
Fruits
High fiber fruits for a healthy colon include raspberries, pears and apples with the skin, strawberries, bananas, oranges, raisins and dried figs. Fruit should be eaten with every meal, the Mayo Clinic says.
Vegetables
Vegetables high in fiber include artichokes, asparagus, leeks, broccoli, turnip greens, tomatoes, Brussels sprouts and carrots. Vegetables, mainly asparagus, artichokes and leeks, are good sources of prebiotic soluble fibers, according to Jackson/Siegelbaum Gastroenterology. The prebiotic soluble fibers play an important part in the diet for a healthy colon. Prebiotics may help in alleviating antibiotic-induced diarrhea, improving colitis, reducing the symptoms from irritable bowel syndrome and improving bowel regularity, explains Jackson/Seigelbaum Gastroenterology.
Beans, Peas and Legumes
Beans, peas and legumes are high in soluble fiber, which is an essential component of the diet for a healthy colon because it is the source of nourishment for the good bacteria, according to Jackson/Seigelbaum Gastronenterology. Beans, peas and legumes with fiber include split peas, lentils, black beans, lima beans and vegetarian baked beans. A one cup serving of split peas or lentils meets more than half a woman's daily fiber needs and more than a third of a man's daily needs.
Nuts and Seeds
Nuts and seeds are also part of the diet for a healthy colon. A 1/4 cup of sunflower seeds contains 3.9g of fiber, according to the Mayo Clinic. Almonds, pistachios and pecans are also good sources of fiber.
