The colon, also known as the large intestine or large bowel, is a crucial part of your digestive system. It plays a vital role in processing waste, absorbing nutrients, and maintaining overall health. The colon is the largest portion of your large intestine, which includes the rectum and anus, too. The small and large intestines are sometimes referred to as your “gut.” The approximately 2.5-inch wide and 5-foot long colon processes fecal matter from the small intestine. The walls of the colon also absorb vitamins that are released by fecal matter when it’s fermented by your gut bacteria. A healthy colon is essential for preventing digestive issues and reducing the risk of colon-related diseases.
The Importance of a Healthy Colon
Your colon wraps around the perimeter of your small intestine and connects your small intestine with your rectum so you can eliminate digested food. When your colon isn’t at its best, you might start to notice it. Digestive issues like constipation and inflammation can make you uncomfortable. One of the best ways to keep your colon healthy is by keeping your gut bacteria healthy. Diet can have such a major effect on colon function. Just as diet can have a positive or negative impact on heart, brain and bone health, your colon's overall health can be affected by what you eat.
Many different conditions can cause the colon to work improperly. Some of these include inflammatory bowel diseases, such as ulcerative colitis and Crohn's disease; diverticular disease; irritable bowel syndrome; and colorectal cancer.
The Link Between Diet and Colon Health
The American Cancer Society reports that the links between diet, weight, exercise and colorectal cancer risk are some of the strongest for any type of cancer. In fact, an estimated 50% to 75% of colorectal cancers can be prevented through lifestyle changes like healthy eating, according to the Colon Cancer Foundation. So good nutrition is an important aspect of good colon health.
General Dietary Recommendations
The American Cancer Society recommends that adults and children choose diets rich in high-fiber foods, such as whole fruits, veggies and whole grains. Diets high in vegetables, fruits and whole grains and low in red and processed meats have been associated with a decreased risk of colon cancer.
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Key Foods for a Healthy Colon
1. High-Fiber Foods
Fiber is essential for good colon health. Fiber aids colon health by helping to keep you regular and prevent constipation by moving foods through your gastrointestinal tract. This may then lower your risk of developing hemorrhoids and small pouches in your colon that can lead to diverticular disease. Fiber helps regulate digestion, prevent constipation and may reduce the risk of colon cancer.
Sources of Fiber:
- 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
The American Institute for Cancer Research and ACS recommend aiming for at least 30 grams of fiber from food sources each day. If you can’t meet your needs with fiber foods alone, a fiber supplement like Metamucil or Benfiber can be a helpful tool to reach your fiber goal.
2. Probiotic-Rich Foods
Probiotics are living strains of bacteria and yeast that regulate digestion, immune function and hormone production. When you have an abundance and variety of beneficial gut bacteria, the walls of your colon stay strong, which protects the rest of your body from the pathogens in your feces. Beneficial bacteria also help you metabolize the nutrients in food. Eating foods that contain probiotics can fortify the gut microbiome with new colonies of beneficial bacteria.
Sources of Probiotics:
- Yogurt (with live cultures)
- Kombucha
- Kimchi
- Sauerkraut
- Kefir
- Miso
Make sure your yogurt, too, has live bacteria and little-to-no sugar. However, the bacteria must be alive in order to help your colon. That’s why you should choose refrigerated, raw sauerkraut over canned sauerkraut.
3. Water and 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.
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Hydrating Foods:
- Cucumbers
- Watermelon
- Celery
- Oranges
The primary function of the colon is to absorb water from the food and beverages that we consume. Try sipping on water, flavored water, tea, milk, broth, Pedialyte and sports drinks throughout the day to stay hydrated.
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.
Sources of Healthy Fats:
- Avocados
- Olive oil
- Nuts and seeds (almonds, flaxseeds, chia seeds)
These give the body energy and reduce inflammation, plus they may help the brain and nervous system function properly.
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.
Sources of Lean Protein:
- Skinless poultry
- Fish
- Plant-based protein (tofu, lentils, beans)
6. Whole Grains
Whole grains are grain products that have not been stripped of their nutrient and fiber-packed exterior. The Dietary Guidelines for Americans recommend that all adults eat at least half of their daily grains as whole grains, about three to five servings.
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Some readily available whole grains include barley, quinoa, whole wheat flour, wild and brown rice and oatmeal. These foods contain more colon-friendly vitamins, minerals, fiber, essential fatty acids, antioxidants, and phytochemicals (natural compounds in plants that have a beneficial effect on the body) than their refined grain counterparts, such as white flour and white rice.
An easy way to determine if the food is a whole grain is to check the label. If the first ingredient on a grain product says "enriched," it is not a whole grain.
7. Plant-Based Foods
First and foremost, eat a diet rich in whole grains, vegetables, fruits, nuts, seeds, beans and lentils. A plant-based diet does not mean eating only plants, but at least half of your plate should be plant foods, which provide many beneficial vitamins, minerals and antioxidants, and are packed with fiber - our natural cancer-fighting compounds. It's important to eat a variety of different colored fruits and vegetables. Each plant pigment provides different nutrients or phytochemicals that offer a variety of different health benefits such as strengthened immune systems and reduced inflammation.
Foods to Limit or Avoid
The following foods can cause inflammation, lead to poor digestion and increase your risk of colon cancer and other health conditions:
- Processed meats
- Processed sugar
- Fried and fatty foods
- Refined grains
- Excessive alcohol and caffeine
- Foods with high glycemic loads, such as white rice, noodles, cake and sugar
Red and Processed Meats
According to the ACS, the risk of colon cancer increases by 15% to 20% if you consume 100 grams of red meat (the equivalent of a small hamburger) or 50 grams (equivalent of one hot dog) of processed meats, like sausage, bacon or hot dogs, per day. Prioritize chicken, turkey and fish over beef, pork and lamb. According to the American Institute of Cancer Research, eating greater than 18 ounces of red meat per week may increase your risk of cancer. If you choose to eat red meat, consume no more than 12 to 18 ounces of red meat per week.
The way you cook your red meat can also add to your risk. Try to limit cooking red meats at very high temperatures that cause charring. This causes the meat to form chemicals called heterocyclic amines and polycyclic aromatic hydrocarbons, which are linked to increased cancer risk.
Sugar
Studies have found that people with ulcerative colitis and Crohn's disease often have diets high in sugar and low in fiber. While sugar has not been directly associated with the progression of colon cancer, foods high in sugar are often high in calories and can lead to weight gain and obesity. Limit added sugar to less than 25 grams a day.
Naturally occurring sugars in fruit are OK and can provide beneficial vitamins and minerals. With beverages, look for sugar-free alternatives like sparkling water and unsweetened teas or coffees.
Alcohol
Alcohol increases your risk of developing cancerous cells. It’s okay to drink alcohol on rare occasions, but during treatment, it’s important to limit alcohol consumption as much as possible. Alcohol can interact with many medications and is linked to the development of colon cancer. If you do drink, limit your intake to no more than one (for women) or two (for men) standard drink(s) per day.
Additional Tips for Colon Health
- Diversify your gut microbiome: A healthy colon contains billions or even trillions of beneficial bacteria per milliliter. A diet containing a variety of nutrient-dense food types, fiber-containing foods and probiotic food sources helps to shape a colon’s microbiota. A plant-based or Mediterranean-style eating pattern has been shown to diversify the gut microbiota as well as reduce the risk of developing colorectal cancer.
- Stay Active: Physical activity can provide a benefit even if you don’t actually lose weight.
- Maintain a Healthy Weight: Being overweight or obese can increase your risk of colon cancer.
- Limit Alcohol Consumption: Excessive alcohol intake is linked to an increased risk of colon cancer.
- Avoid Tobacco: Smoking is associated with a higher risk of colon cancer.
The Importance of Screening
While eating right can help keep your colon happy, the most powerful way to prevent colon cancer is through screening. A colonoscopy is an examination of the colon that allows physicians to both screen for and prevent colorectal cancer. Colonoscopy reduces the risk of developing colon cancer because precancerous polyps can be detected during the test and removed. This test is unique to most screening tests because it can actually look for precancerous growths and remove them during the procedure, which ultimately reduces a person’s risk of developing colon cancer. If detected early, up to 95% of colorectal cancers are curable, according to the Colon Cancer Foundation.
It is important to stay up-to-date on colorectal cancer screenings such as colonoscopy at the right age. You may need earlier or more frequent screening if you have a family history of colorectal cancer.