Keeping a healthy colon is the key to absorbing healthy nutrients and water. The main function of the digestive tract is to move food through and out the body. A healthy digestive tract moves food through regularly and painlessly, while absorbing healthy components and eliminating toxins. MayoClinic.com notes that since elimination of toxins and waste is a normal function of the colon, a cleanse is not necessary. It is important, however, to keep food moving through the colon regularly. You can accomplish this by consuming an adequate amount of high fiber foods.
Fruits
Fruits are naturally high in fiber. Fiber can be found in both the skins and the flesh of fruits. Each fruit contains different vitamins, minerals, antioxidants and phytochemicals. It is important to vary the types of fruit in the diet to obtain a variety of healthy nutrients. Raspberries are a high fiber fruit with over 8 g per 1-cup serving. Pears and apples, with skins intact, each have over 4.4 g per fruit. Consume about 2 to 4 servings of fruit daily for maximum colon benefit.
Vegetables
Vegetables, along with fruits, are low in calories and high in fiber. They help to bulk the stool and move it along the digestive tract faster. Vegetables highest in fiber are leafy greens, like kale, spinach and turnip greens, and cabbage family vegetables such as broccoli, Brussels sprouts and cauliflower. Broccoli has over 5 g of fiber per 1-cup serving. Brussels sprouts and turnip greens each have over 4 g per 1-cup serving. Consume a variety of vegetables 3 to 5 times daily for a healthy colon.
Whole Grains
Refined grains like white bread, white rice, and foods made with white flour contain little to no fiber at all. Choose instead, whole grains like whole wheat bread, whole grain pasta, millet, barley, oats, and brown rice. Fiber is found in the bran of the grain, which is not present in refined grains. Whole wheat pasta and cooked barley both have over 6 g of fiber in each 1-cup serving. Bran flakes and oatmeal have over 4 g per 1-cup serving. Try to consume 3 to 5 servings of whole grains daily. Make at least half your overall grains whole grains to increase your total fiber daily.
Legumes
Legumes are a group of plant foods that include lentils, split peas and dried beans such as garbanzo, kidney and black bean. Lentils are a good quality, vegetarian protein since they are not only high in protein, but also high in fiber. In just one cup of split peas or lentils, there are over 15 g of fiber. This is half the daily recommended amount. Consume legumes at least once a day to increase daily fiber totals.
Nuts and Seeds
Nuts and seeds include peanuts, almonds, walnuts, nut butters, sunflower seeds and pecans. These foods are high in fiber, protein and heart-healthy fats. You can easily add them to many dishes for flavor, texture and fiber. One ounce of almonds has over 3 g of fiber and a 1/4 cup of sunflower seeds has almost 4 g of fiber. Choose unsalted, unsweetened nuts as a high fiber healthy snack.
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