The 5 Best Foods for a Healthy Colon

The colon, also known as the large bowel or large intestine, plays a crucial role in digestion and overall health. Colon cancer is the third-leading cause of cancer-related deaths in the U.S., and rates have been increasing in younger people. A healthy diet can help keep your digestive system running smoothly while reducing the risk of colon-related disease. We talked with Matthew Crapko, MD, a colorectal surgeon with Renown Surgery Care, about the best foods to maintain a healthy colon.

Best Foods for a Healthy Colon

1. High-Fiber Foods

Fiber helps regulate digestion, prevent constipation and may reduce the risk of colon cancer. Adults should eat 20 to 35 grams of fiber per day. You can meet this goal by eating a well-balanced diet containing a variety of foods such as two servings of fruits, three servings of vegetables, and three or more servings of whole-grain breads or cereals. Fiber-rich foods include:

• Vegetables: Broccoli, carrots, cabbage, sweet potatoes, green leafy vegetables
• Fruits: Apples, berries, pears, bananas
• Whole Grains: Brown rice, quinoa, oats, whole wheat bread
• Legumes: Lentils, chickpeas, black beans

Eating enough fiber in a day can be difficult, but supplements like Metamucil, Benefiber, or ground flax seeds can help bridge the gap.

2. Probiotic-Rich Foods

Probiotics are living strains of bacteria and yeast that regulate digestion, immune function and hormone production. Eating foods that contain probiotics can fortify the gut microbiome with new colonies of beneficial bacteria. Try including in your diet:

• Yogurt (with live cultures)
• Kombucha
• Kimchi
• Sauerkraut
• Kefir
• Miso

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3. Water/Hydrating Foods

Drinking enough water can promote regular bowel movements, which is essential for maintaining a healthy colon. It’s also necessary for absorbing vitamins and minerals and removing toxins from the kidney. A good rule is to drink half of your body weight in fluid ounces. Some foods can also help keep you hydrated:

• Cucumbers
• Watermelon
• Celery
• Oranges

4. Healthy Fats

Good fats, especially omega-3 fatty acids, can help reduce inflammation in the colon, which is a risk factor for colon disease and colon cancer. Anti-inflammatory foods for colon health include the healthy fats found in:

• Avocados
• Olive oil
• Nuts and seeds (almonds, flaxseeds, chia seeds)

5. Lean Proteins

Being overweight or having obesity is associated with a higher risk of colon cancer. Replacing red meat with leaner proteins is a great way to decrease your risk of obesity while simultaneously reducing your risk of colon cancer. Some examples of lean protein include:

• Skinless poultry
• Fish
• Plant-based protein (tofu, lentils, beans)

Foods to Avoid for a Healthy Colon

The following foods can cause inflammation, lead to poor digestion and increase your risk of colon cancer and other health conditions:

1. Process meats
2. Processed sugar
3. Fried and fatty foods
4. Refined grains
5. Excessive alcohol and caffeine

Other Tips for a Healthy Colon

While there’s no magic solution to prevent cancer, studies suggest that people may reduce their risk of developing colon cancer by eating a balanced diet, keeping a healthy weight, increasing physical activity, limiting alcohol consumption and avoiding tobacco.

The most effective way to reduce your risk of colorectal cancer is to get screened regularly, beginning at age 45.