5 Nutrition Tips for Colon Health

You might not think much about your colon when making meal choices, but doctors have linked standard Western diets to an increase in health issues with this digestive organ. Colorectal cancer is the third leading cause of cancer deaths in the United States and is becoming more common in younger adults. Increase your long-term well-being by following these dietary guidelines for improved colon health. 

Fiber is what keeps everything moving through the digestive tract, and less-processed foods have higher quantities of fiber. Pick items made from brown rice, barley, oatmeal, and whole wheat. Avoid labels that mark grains as enriched, which indicate a more processed food. This helps maintain regular bowel movements and boosts the healthy bacteria that should be present in the colon.

Red meats, especially those charred over high heat, have been linked by doctors to colorectal cancer. When choosing protein, stick with leaner meats, such as fish, pork, and chicken. Red meat enthusiasts can safely enjoy their favorites once or twice a week, but highly processed meats like hot dogs and bologna are among the worst options for colon health.

Eating the recommended daily dose of calcium can decrease the risk of colorectal cancer. These doses differ for men and women, so ask a doctor if you aren’t sure how much calcium you need. Dairy and dark, leafy greens, like kale and spinach, are excellent sources of this nutrient.

Like whole grains, fruits and vegetables are laden with fiber. They also provide a range of vitamins and nutrients, which help you feel satisfied without needing to munch on highly processed foods. Canned and frozen options can be just as healthy as fresh produce, but keep an eye on added sodium. Too many extra ingredients may negate the benefits of these foods.

Excess weight can impede the function of many organs in the body. High sugar diets are also associated with chronic inflammation in the colon, resulting in ulcerative colitis and Chron’s disease. Naturally occurring sugars are less harmful, but check nutrition facts for any added sugars. This includes sugars present in beverages like soda, sweetened tea, and alcohol. Women should keep their added sugar consumption below 24 grams per day, while men should limit themselves to 36 grams or less.