The colon, or large intestine, doesn’t receive as much attention as other organs, like the heart and lungs, but keeping it healthy is essential for your well-being. When your colon functions well, it’s easier to digest, absorb nutrients, and have regular bowel movements, all of which play an important role in quality of life. But if you aren’t a gastroenterologist, you may wonder where to begin.
At his practice in Los Angeles and Glendale, California, board-certified colon and rectal surgeon Robert G. Yavrouian, MD, regularly counsels patients on improving their colon health. Here, he highlights five specific foods that can support your efforts and lower the risk of diseases like colon cancer, rectal cancer, and diverticulitis.
Here are several gut-friendly foods that can support colon health:
Eating plenty of fiber is one of the best ways to protect your colon and digestive system overall. Fiber helps bulk up and soften stool, reducing constipation and supporting regular bowel movements. It also feeds the bacteria in your gut (the gut microbiome), helps you feel fuller, longer, and makes it easier to maintain a healthy weight.
Adults need between 25 and 38 grams of fiber a day, which may seem like a lot. To achieve this goal, include fruits and vegetables like broccoli, berries, spinach, and apples in your diet.
Whole grains are nutrient-rich plants that feature three important components: bran, germ, and endosperm. Like fruits and vegetables, they contain plenty of fiber, which can help prevent constipation and support regular bowel movements.
Examples of whole grains include brown rice, oats, and quinoa. Because these grains can be prepared in various ways, you can easily add them to breakfast, lunch, or dinner.
Fermented foods are created through a natural process in which bacteria or yeast convert sugars to alcohol, acids, or gases. That may not sound very appetizing, but it encourages the formation of microorganisms, such as probiotics, which support your gut microbiome. Research shows fermented foods can also lower the intestines’ pH levels, supporting a stronger gut barrier.
Fermented foods worth trying include kefir, Greek yogurt, sauerkraut, kimchi, and miso. These items can be eaten on their own, or added to smoothies, salads, or sandwiches.
Nuts, such as almonds, walnuts, and pistachios, and legumes, such as peas and lentils, contain lots of fiber. They taste great and support your digestive system by helping reduce inflammation and feeding your gut microbiome.
Many people think of nuts and legumes as snacks or charcuterie fare, but their ability to fight cancer is amazing. One study found that people who ate just one 28-gram serving of nuts or legumes per day were 33% less likely to develop colorectal cancer.
Fats often get a bad rap, but healthy fats, like those found in walnuts, mackerel, and avocado, have beneficial properties, such as omega-3 fatty acids. Research shows that omega-3s, in particular, can reduce inflammation, support the gut microbiome, and strengthen the intestinal lining.
Eating a balanced diet is one of the easiest ways to support your digestive system, including your colon. If you’re unsure where to begin or have certain dietary restrictions, we can help.
To request an evaluation today, call the nearest office or book an appointment online with Robert G. Yavrouian, MD. After discussing your goals and completing an exam, Dr. Yavrouian can make personalized recommendations or refer you to a registered dietitian for more specialized care.
