You are probably aware of foods that will lower your cholesterol or are heart smart. However, dietary tips for cooking for your colon could change or even save your life.
The typical Western diet, which includes an abundance of protein and highly processed foods, does not promote proper colon function. Dietary choices can minimize your risk for a variety of health issues ranging from constipation and gas, colitis and diverticulitis to colon cancer, the second leading cause of cancer-related deaths in men and women in the United States.
Function of the Colon
Your colon is the most vital component of the digestive track. A crucial waste disposal site in your body, the colon's function is to absorb life-sustaining vitamins, salts, nutrients and water from the food you eat and expel feces, toxins, parasites, bacteria and dead cells.
Fiber
Fiber is your first choice of colon-friendly foods. A low-fiber diet encourages waste build-up and toxin accumulation in the colon, which puts you at risk for dozens of disorders from simple bad breath, acne and spider veins to irritable bowel syndrome.
Fiber provides bulk because it's not easily digested. The colon ferments much of this undigested fiber to provide a source of nourishment for trillions of bacteria necessary for proper digestion.
Eating 25 to 35 grams per day of fiber-rich whole foods, including cereals, legumes, grains, fruit and vegetables, will lower your risk of developing hemorrhoids, chronic constipation and chronic diarrhea.
Water
Hydrate your body with water, fruit juice and water-rich foods to help move waste material through your colon, flushing out harmful toxins and cancer-causing carcinogens.
Vitamins and Minerals
Calcium is especially beneficial to colon fitness as reported by the Nurses' Health Study and the Health Professionals Follow-up Study, which revealed, "Men and women with a calcium intake of approximately 700 mg per day had a 35% lower risk of developing colon cancer." Foods rich in calcium include dairy products, leafy greens, cheese, cabbage and oranges.
You need vitamin D for calcium absorption. In addition, researchers at the Howard Hughes Medical Institute indicated, "Vitamin D protects against colon cancer by helping to detoxify cancer-triggering chemicals that are released during the digestion of high-fat foods."
Vitamin A ensures the maintenance of healthy cells in the glands that line the colon. These glands are responsible for releasing mucus that is needed to lubricate your feces. Foods highest in vitamin A come from the orange beta-carotene group.
Fats
Fats are necessary for optimal absorption of fat-soluble vitamin A. Eat healthy polyunsaturated and monounsaturated fats found in avocados, olive oil, raw nuts and cold-water fish. Linseed oil is especially good as a cleansing agent.
Colon Foes
Dietary culprits that cause intestinal problems are processed foods, additives, hot drinks, fatty foods, fried foods, caffeine, sugar, red meat and overcooked foods.
References
- American Cancer Society: What are the key statistics about colorectal cancer?
- Digestive Wellness Center: What is the Function of the Colon?
- eSSORTMENT: A Healthy Colon
- The World's Healthiest Foods: Calcium-Rich Foods Decrease Colon Cancer Risk
- Howard Hughes Medical Institute: Vitamin D May Be Crucial in Preventing Colon Cancer
