The colon, or large intestine, is one of the body's primary ways of removing waste, along with the lungs, skin, kidneys and liver. When your colon is healthy, food material passes through in a timely manner. When your colon is unhealthy, transit time is slowed down, leaving time for bacteria to proliferate and for toxins to be reabsorbed. Certain foods and supplements help keep the colon in a clean, healthy condition and ultimately help prevent colon cancer.
The Colon and Disease
Some people believe that disease begins in the colon. The colon happens to be the third most common site for cancer, a localized condition that is the second-leading cause of cancer-related deaths in the U.S. The colon functions as a fueling station and as your waste management system. In the final five feet of the intestines, toxins can go either of two ways. In a clean, healthy colon toxins are eliminated efficiently. An unhealthy colon allows toxins to clog the system, back up into the liver and bloodstream and pollute the entire system.
How a Healthy Colon Works
When food reaches the colon, the moisture is squeezed out, leaving behind a mix of non-digestible fiber, bacteria, bile acids and cells scraped off the intestinal wall. If your colon is healthy it eliminates waste within six to 18 hours after a meal, meaning you should have two to three bowel movements a day. If bowel transit time is slowed down, bacteria and fungi reproduce and toxins are reabsorbed.
Both soluble and insoluble fiber help speed food through the colon. The Mayo Clinic defines insoluble fiber as the type that promotes movement through the digestive system and increases stool bulk. It is commonly found in whole-wheat flour, wheat bran, nuts and many vegetables. Soluble fiber dissolves in water to create a gellike substance and is found in oats, peas, citrus fruits, beans, carrots, psyllium and barley.
Colon Cleansing Diet
Ken Babal, a clinical nutritionist (CN) writing for Alive.com, recommends fiber as the first item in a colon-cleansing diet. Babal says a high-fiber diet sweeps debris from the colon, much like a broom, and stimulates peristalsis, the wavelike contractions that move food through the bowels. Flaxseed and oats are both high in soluble and insoluble fiber. Fiber recommendations range between 20 to 35 grams per day. To meet this requirement you should eat five or more servings of vegetables and fruits and six or more of whole grains.
The high chlorophyll content of green foods such as spirulina, blue-green algae, alfalfa and wheat grass makes them good colon cleansers. Chlorophyll also soothes and heals damaged tissue in the digestive tract.
Yogurt, kefir and other fermented foods such as miso and sauerkraut add friendly bacteria to stimulate the immune system.
Drinking lots of pure water, at least half your weight in ounces, prevents toxicity and constipation in the bowels.
Supplements
Medicalnewstoday.com recommends calcium, vitamin D and folic acid as supplements for colon health. Calcium reduces the risk of colorectal cancer and is found in low-fat dairy, dark green vegetables and canned salmon and sardines. Vitamin D has a role in colorectal cancer prevention and can be utilized from sunlight, fortified milk and eggs. Folic acid, an essential B vitamin, may reduce the risk of colorectal cancer and is found in lentils, collard greens, asparagus, broccoli and strawberries.
What Reduces Colon Health
A diet low in fiber and high in refined carbohydrates lessens the numbers of friendly bacteria in the intestines, which upsets the balance of your body's ecosystem. Both stress and a lack of exercise are bad for colon health. Caffeinated beverages are dehydrating to the colon. Red meat and processed meat sources should be limited.
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