Your digestive system works hard every day and needs a steady diet of healthy foods for support. Proper digestive function wards off constipation and chronic bowel diseases. According to the National Institutes of Health, foods with a high fat content hinder digestion, while those high in dietary fiber help. Many lowfat sources of fiber also contain important vitamins and minerals that help your colon stay healthy. The FDA recommends a consistent supply of at least 25g of fiber daily. A high fiber content equals 5g and up per serving.
High-Fiber Cereal
One way to hit your total daily value of fiber is to eat whole-grain oat, corn, rice or wheat bran cereal. This healthy food is low enough in fat to eat every day, but the Centers for Disease Control and Prevention, or CDC, counsels choosing low-sugar brands.
For manufacturers to claim that a cereal promotes a healthy colon, the cereal must contain 20 percent DV or more of fiber, per the FDA. You'll find fiber listed in grams and percentages on the cereal box's nutrition facts.
Artichokes
Artichokes give your digestive system the biggest fiber boost of any vegetable, according to the USDA Nutrient Database. Eating a whole artichoke provides 10g of fiber, and baking 1 cup of fleshy "hearts" into a dish delivers 14g total. A healthy colon will transfer significant amounts of protein, vitamin C and magnesium to the body from a serving of artichokes.
Lentils and Beans
Lentils are such healthy foods that they are dietary staples in many cultures. They also provide some of the greatest lowfat fiber content to support your digestive system. One cup of lentils, or closely related split peas, contains 16g of fiber. Kidney, black and pinto beans are also high in fiber. The CDC suggests substituting protein and iron-rich lentils, peas or beans for meat in some meals.
Berries
The American Diabetes Association, which counsels people to control their weight to avoid type 2 diabetes, recommends eating healthy foods that are high in fiber to make you feel full on less food. One cup of blackberries or raspberries contains 8g or 11g of fiber and little fat, to promote weight control and a healthy colon. Blueberries and strawberries have 5g per cup.
Pears
The high insoluble fiber content in both Asian and domestic pears helps to clear your digestive system. The USDA reports that one Asian pear delivers 10g of dietary fiber, while domestic varieties provides 5g.
