Optimum colon health can be obtained by consuming foods high in fiber and drinking adequate water. The American Cancer Society recommends choosing high fiber plant foods more often than low fiber animal products. High fiber diets create smoother bowel movements, efficiently excrete food, and improve intestinal integrity. Increasing fiber in the diet can help eliminate constipation and bloating. When increasing fiber, remember to increase water consumption since the two work together to move food through the colon. Choose plant-based foods that are high in fiber for best colon health.
Fruits and Vegetables
The USDA recommends two to four servings of fruit and three to five servings of vegetables daily. Fruits and vegetables contain both soluble and insoluble fiber. Soluble fiber is important for heart and colon health. Insoluble fiber helps to bulk food and move it through the colon faster. High fiber fruits include raspberries, strawberries, apples and pears with skin, and dried fruits. High fiber vegetables include leafy greens, peas, broccoli, Brussels sprouts and carrots. Choose at least one high fiber fruit and vegetable daily, the more the better. Fruits and vegetables are also high in antioxidants which help the body eliminate toxins.
Nuts and Seeds
Nuts and seeds include peanuts, almonds, walnuts, sunflower seeds and flaxseed. These foods are high in fiber, heart healthy fats, and minerals like magnesium and zinc. Choose at least one 1oz. serving of nuts or seeds daily to increase total fiber intake. Nut butters are easy to incorporate as a healthy snack on whole grain bread or crackers.
Legumes
Legumes have the highest concentration of fiber per serving. Legumes include lentils, split peas, and beans like kidney, black and pinto. Replace meat, which contains no fiber, with high fiber vegetarian proteins. In each 1 cup of beans or lentils there are 15 g of fiber, half the daily recommended amount. Legumes can be used as a side dish, mixed in with soups, or part of the main entree. Experiment with legumes as they have a mild flavor and can take on the flavor of any dish.
Whole Grains
Choose whole grains instead of refined grains. Refined grains include white bread, white rice, and refined crackers and cereals. Whole grains have more fiber and healthy fat than refined grains. They include whole wheat bread, brown rice, whole wheat pasta, quinoa, millet and barley. Simply replace refined grains with whole grains for increased daily fiber intake. Remember to increase fiber gradually. Increasing by large amounts such as 20 g a day could increase intestinal discomfort.
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