The colon, or large intestine, plays a vital role in the digestive process. While what you eat affects various functions in the body, your diet plays a particularly important role in maintaining the health of your digestive tract. A high-fiber diet has been shown to reduce many problems associated with the colon. Increasing your fiber intake will also offer numerous other benefits as high-fiber foods tend to be some of the best foods you can eat for general health.
Fiber and the Colon
Fiber helps induce the contractions necessary to move waste through the colon and other parts of the digestive tract. It helps absorb water and add bulk to the stool, making for easier bowel movements that reduce stress and straining.
Reduction of Colon-Related Disorders
Adequate fiber intake has been associated with decreased risk of many colon problems. If you have irritable bowel syndrome, or IBS, a common disorder, eating lots of fiber can reduce symptoms like diarrhea, constipation and cramping by promoting bulky stool and normalizing the transit time of stool through the colon. It also prevents the development of diverticular disease---small sacs in the colon that develop from pressure and spasms in the colon. These pouches can sometimes become inflamed and infected. Whether or not eating a high-fiber diet prevents colon cancer remains under debate explains Mayoclinic.com
Recommended Daily Intake
You should aim for 25 to 35 g of fiber daily explains the St. Paul Minnesota-based Colon and Rectal Surgery Associates; if you eat a typical Western diet, you probably fall far short of this intake. Make sure to drink plenty of water--six to eight glasses a day--with a high-fiber diet. Fiber needs to bind with water to produce bulky, soft bowel movements. Eating too much fiber and drinking too little water can result in constipation.
Choosing Whole Grains Over Refined Grains
One of the best ways to increase your fiber intake is to replace white flour breads, crackers, pastas, rice and the like with their whole grain counterparts. The former have been stripped of the parts of the grain that contain the bulk of fiber. Mayoclinic.com suggests looking for whole grain products that offer at least 2 g of fiber per serving. Examples of whole grains include wild rice, brown rice, whole wheat, bulgur, millet and barley.
Other High-Fiber Foods
All plant foods will have some degree of fiber, but some offer richer stores than others. Generally, if a fruit or vegetable has a skin, leave it on to ensure maximum fiber intake.
Particularly fiber-rich fruits include berries of all kinds--1 cup of raspberries packs 8 g-- pears, prunes and figs. Good vegetables choices include peas, greens, avocado, cruciferous vegetables like broccoli and cauliflower and potatoes. Do not forget your beans---most types will offer at least a double-digit serving of fiber in just 1 cup.
Many nuts and seeds also have lots of fiber. Particularly good choices include flaxseed, almonds and pinon nuts.
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