The colon is an organ that is part of the digestive tract in the body. It’s often called the large intestine or the large bowel. When food enters the body, it’s digested mostly in the small intestine, where vitamins and minerals are taken out. After that, the food keep moving into the colon. The colon takes out water, and bacteria in the colon help break down the food to prepare it to leave the body. A healthy colon basically functions as the “cleanup” crew of the body.
Now the question is how do you keep your colon healthy everyday? Here’s how:
1. Consume a high fiber diet
An adult should consume 25-35 grams of fiber per day. It is an important part of maintaining a healthy colon, as fiber increases feelings of fullness and promotes regular bowel movements. By keeping things moving through the colon, you’ll reduce the chances of developing colon-related disease.
Eating certain types of foods can help move waste through your colon and out of your body. If you’re in need of a colon cleanse, you might want to try incorporating the following five foods into your daily diet:
5 colon-cleansing foods
- Broccoli: There are so many different ways to add broccoli to your diet. Try stir-frying it and tossing it with teriyaki chicken.
- Dark, leafy greens: Eating dark, leafy greens like spinach, kale, and chard is a great way to cleanse your colon. Add green to your dinner with black bean and spinach enchiladas.
- Milk: You can use milk for more than just your morning cereal. Cheddar cheese soup will help you get your daily servings of both vegetables and dairy. You can also try homemade strawberry milk for a sweet treat.
- Raspberries: These berries are always a delicious addition to dessert. But consider adding them to a salad, like this raspberry mozzarella salad. Or make them into a sauce and drizzle it over lamb chops.
- Oatmeal: If you find packaged instant oatmeal boring, turn to some of the many creative oatmeal recipes out there! This recipe for Elvis oatmeal will satisfy your morning sweet tooth. Or switch things up with savory cheddar and fried-egg oatmeal. As you prepare your oatmeal, start with the whole-grain type, such as old-fashioned or steel-cut oats. They take longer to cook but provide more fiber.
All of these foods contain high amounts of fiber, calcium, and vitamin D, which are great at keeping your digestive system working properly and preventing constipation. But if you’re not used to a diet rich in fiber or calcium, introducing lots of these types of foods at once can lead to gastrointestinal distress in the form of diarrhea, bloating, or constipation. If you’re planning on a dietary colon cleanse, add more of these foods to your diet little by little over time instead of all at once.
2. Eat more fruits, vegetables, and whole grains
Diets that incorporate ample fruits, vegetables, and whole grains have been linked to a decreased risk of colon cancer. This is in part due to the nutrients and antioxidants that are present in these foods, the high fiber content, as well as the correlation between diet and weight and colon-related illness.
Eat more of these foods can keep your colon in a very healthy state and also be sure to get ready to go to the bathroom every now and then.
3. Limit red meat and processed foods
Red meat and highly processed foods are full of saturated fat! These food has been associated with an increased risk of colon cancer. Oftentimes, the preparation of red meat is done in a way that produces carcinogens. Carcinogen is a substance capable of causing cancer in living tissue.
4. Drink enough water
When you’re not properly hydrated, toxins can build up in your body. Drinking eight or more glasses of water a day can help move toxins and excrement through your colon more quickly.
Keeping track of how much water you’re drinking or setting water goals throughout the day can help you stay hydrated.
5. Exercise regularly
Regular exercise can encourage more consistent bowel movements. The increase in blood flow and circulation makes your GI system more effective overall. Studies have shown that exercise, especially more rigorous forms, can greatly reduce the risk of developing some digestive disturbances.
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