10 Best Foods for Colon Health
Every diet plan has an impact on the health of the body organs. Whatever you eat directly affects your health. If you eat unhealthy food, the results will be negative on the body as the body will get sick frequently. If you make a habit of eating healthy, all the systems of the body will function flawlessly. Colon health is also essential as it can also affect other organs of the body. A healthy colon activity maintains the overall health of the body. Our body has a perfect digestion system, and the colon is a crucial part of it that helps the food to digest. It is normally called a large intestine that allows the body to clean and remove the waste. If the colon is not working correctly, it may be going through specific critical issues like Crohn’s disease, irritable bowel syndrome, ulcerative colitis, diverticular disease, inflammatory bowel diseases, etc. To avoid such diseases, a person should go for a healthy diet that can maintain the health of the colon and other organs of the body.
Take Fiber food
For a healthy colon system, fiber food is especially important. A research has shown that every individual takes almost fifteen grams of fiber a day, which is exceptionally low. Many of researchers and doctors believe that the minimum intake of fiber for healthy colon should be thirty to thirty-five grams per day. Fiber does not digest by the human digestive system, but they help the digestive system to clean waste and toxic materials out of the body.
Water Soluble fibers are those who have the ability to absorb water amid digestion and increases stool these fibers are normally present in
- High Fiber Fruits
Another type of fiber is insoluble fibers; these fibers are not absorbed and do not change amid the digestion process and help food to pass through intestines easily and hence increases the process of cleansing in the body. These types of fibers are particularly crucial for having a healthy colon. You can find them in following
- Fruits with soft skin
- Bulgur wheat
- Whole grain bread
- Bucket wheat
- Rolled oats
- Brown rice
There are also some vitamins like D3 and D that are useful in mitigating the chances of colon cancer. Calcium can also play an important role to reduce the inflammation and hence hinders the process of generating cancer cells in the body. Vitamin D and Calcium are found in vegetables having leafy dairy products.
Some of the following are ten foods that can be added to the diet to maintain a healthy colon.
Yogurt is one of the foods that almost everybody eats and is part of the meal in every culture all around the world. Yogurt is a rich source of vitamin D and is said to be the shield against colorectal cancer. Yogurt is actually a hub of active bacteria that defines a fine line between good and bad bacteria. This healthy bacteria rich food also prevents the gastrointestinal issue in the body. Calcium present in yogurt reduces the risk of having colon diseases. Daily intake of yogurt maintains a healthy immune system and helps the body to digest the food. Studies asserted that half a cup of yogurt should be consumed every day, and it should be added to the daily diet plan.
- Brown Rice
Brown rice is also called as Whole-Grain Rice that is full of fiber. As per experts to maintain a healthy colon, one should consume 25-35g of fiber on a daily basis. Fiber regulates the bowel movements and helps the digestive system to excrete the waste. Its basic function is to clean the colon. It is also said that the fiber should be incorporated in every meal. Brown rice offers a great deal of fiber and relief indication of colon diseases like inflammatory bowel issues, irritable bowel problems, etc. The right amount of insoluble fiber component helps to move out the stool faster and avoids constipation. Brown rice also protects the colon from deadly diseases like cancer. A bowl of boiled brown rice can be consumed as a part of a healthy meal.
- Dark Vegetables
To maintain the better health of colon, some of the dark leafy vegetables should be added to the diet plan. Vegetables are a good source of vitamins and minerals that serve the body in many ways, but dark vegetables specifically work for colon health. For the cleansing of colon chard, spinach and kale are recommended. Most vegetables contain insoluble fiber that helps in the constipation issue. Vegetables can be consumed in different forms; for example, it can be taken as salads or in the shape of pasta, etc. A variety of vegetables should be part of the kitchen bucket.
Seafood comes with so many minerals and nutrients essential for the human body. Salmon is a seafood that contains omega-3 that reduces the risk of colon cancer and also the fatty acids present in salmon fish can minimize inflammation, and this factor also reduces the chances of cancer and helps in efficient functioning of colon cells. Fish consumption should be made a mandatory part of the meal and should be consumed 359.1g every week.
Raspberries are enriched in fiber and are very delightful when combined in desserts. Mozzarella salad of raspberries is incredibly famous due to its healthy ingredients and taste. Moreover, raspberries paste or sauce is also used in different cakes and pastries. As they contain fiber, and this makes them an excellent antioxidant that can help you to have a healthy colon. Raspberries play an important role in cleaning the unwanted waste from the body. Due to their antioxidant nature, it gives strength to the cells to fight against many diseases and hence empowers the immune system of the body. They are full of two types of acids, anthocyanins and ellagic acid that carry out the cleaning process and hence prevents cancer and remove the cancer cells from the body.
For having healthy colon oatmeal is very essential, it not only helps colon but also for the overall digestive system. It contains fiber that helps for having a healthy colon and prevents you from many stomach diseases, especially ulcer and Crohn's disease. Both these stomach problems are directly related to your lower part of the digestive system and have the ability to suffer you from diarrhea by damaging large and small intestines.
Any food without water is not completed. Water helps in the cleansing process and is absorbed by the fibers, so if you are taking fibers and not consuming water, then you have chances of getting constipation, which can cause many problems of intestines. So for having a healthy colon, you need to take plenty of water as it is said that one person should consume at least 12 glasses of water a day. This will help to make movements in the fibers and passes them through the intestines and finally removes the toxic waste out of the body.
Vegetables are always good for health, but when you talk about colon health, then vegetables like broccoli are extremely important for making body mutants against cancer. Broccoli is consumed by almost all age group people, and it contains antioxidants that can cure and prevent cancer. The fiber contained in broccoli is soluble in water and hence it can propagate the colon health. It shares the burden of intestines in the cleansing process and removes all toxins from the body. If you have consumed a fair amount of vegetables like broccoli, cabbage and kale, then the future of your body is secured from colon cancer.
Avocado is loved by all irrespective of age due to its delicious taste. Avocado has both kinds of fiber that are highly soluble and insoluble in water as we know that all those fibers which are soluble in water creates bowel processes in the intestine and helps food to move freely in the intestines. Due to this ease of movement, the toxic materials of food can easily be thrown out of the body. While insoluble are those which increase the size of stool and cleans the intestine and minimizes the chances of colon cancer.
Garlic is known as a spice and is used to give an aesthetic flavor to dishes all over the world. Besides this use and benefit, it is also good for colon health. It contains fiber that is soluble and can be digested by the digestive system of the body. It helps to create a bowel process in the intestines and clear all the toxic material. It also helps in mitigating the chances of colon cancer.
From the above discussion, we come to know that vegetables, fruits, and seafood are helpful in having a healthy colon. Besides these foods discussed above, others are beans and grains, which are also helpful for colon health. Along with these foods, you also need to have exercised so that your mind can remain fresh and overall health is not compromised.