Keeping your colon healthy is important for preventing constipation, which can lead to an infection called diverticulitis. This painful disorder sometimes requires surgery and can result in complications including cancer, according to the University of Michigan Health System. Many foods are beneficial for maintaining a healthy and well-functioning colon.
Fiber
Fiber is necessary for healthy gastrointestinal function, the Mayo Clinic explains. Fiber consists of plant parts that the body cannot digest or absorb, so these substances pass mostly intact through the stomach, intestine and colon. Good sources of fiber include foods made with whole wheat flour, wheat bran, whole grain cereals and pasta, brown rice, oats, barley, nuts, beans, vegetables, apples and citrus fruits. A high-fiber diet also can help reduce blood cholesterol and glucose levels.
Calcium
Calcium intake has been shown to lower the risk of colon cancer, according to certified dietitian/nutritionist Lynn Goldstein of the Jay Monahan Center at New York-Presbyterian Hospital/Weill Cornell Medical Center. Calcium is found in low-fat dairy products, dark green vegetables, soy and tofu products, almonds, oily fish such as salmon and sardines, and foods fortified with calcium such as orange juice.
Vitamin D
Vitamin D also is associated with lower colon cancer risk, as noted by Goldstein, and this vitamin is essential for calcium absorption. You can obtain vitamin D by consuming oily fish, eggs and fortified milk. Have a meal outside when you can, because sunshine is a primary source of vitamin D.
Vitamin B9
Another vitamin with potential to reduce the risk of colon cancer is folate, or folic acid, which is vitamin B9. Lentils, chickpeas, asparagus, broccoli, collard greens and peas contain folate, as do oranges, papaya and strawberries. Most breakfast cereals are fortified with folic acid.
Protein
Certain types of protein are better for a healthy colon than others, according to Goldstein. She recommends choosing poultry and fish over red or processed meat. Eggs, soy, beans and whole grains also are healthy sources of protein.
Water
Drink plenty of water for a healthy colon. Most people need at least 1 or 2 liters of water per day, Goldstein explains, and you may need more if you exercise.
