If your colon is working well, you probably don’t give it much thought. You just let your digestive system do its thing and get on with your life.
But when your colon isn’t at its best, you might start to notice it. Digestive issues like constipation and inflammation can make you uncomfortable. And you may even develop serious health problems you don’t notice right away, like cancer.
It’s important to support your colon health by eating the right foods. Your colon (large intestine) helps you digest food, absorb nutrients and eliminate waste. Colon-friendly foods can help keep your colon working smoothly and lower your risk of disease.
“Diet can have such a major effect on colon function,” said Brogan Taylor, a registered dietitian with Banner University - Medicine. By choosing the right foods, you can help your colon stay healthy and reduce your risk of serious conditions like colon polyps, diverticulitis or colorectal cancer.
Best foods for improving colon health
A diet high in fiber, healthy fats and fluids supports digestion and promotes regular bowel movements. To keep your colon healthy, include these foods in your diet:
High-fiber foods for your colon
Fiber is essential for good colon health. “Fiber helps move stool through the colon, promotes bowel regularity and may help lower your risk of colon cancer,” Taylor said.
When you eat fiber, the bacteria in your gut process it so your gut cells can use it for energy and lower inflammation, help your body absorb minerals and support your metabolism.
“If you don’t eat enough fiber, your good bacteria can’t keep you healthy,” Taylor said. “The current recommendations for daily fiber intake are around 30 to 35 grams for males and 25 to 32 grams for females.”
Try these foods:
- Whole grains like oats, brown rice and barley which are full of insoluble fiber. They help food pass through your digestive system more easily.
- Beans and legumes such as black beans, lentils and chickpeas. They are excellent sources of soluble fiber, which helps absorb water and create a soft, bulky stool.
- Chia seeds and flaxseeds, which are packed with both fiber and healthy fats.
Fruits and vegetables for colon health
Fruits and vegetables contain fiber plus antioxidants, which help protect the colon from certain health issues. A mix of colorful fruits and veggies can also support the good bacteria in your gut.
As part of a colon-healthy diet, reach for:
- Leafy greens such as spinach and kale that are packed with fiber and nutrients to promote gut health.
- Cruciferous vegetables, including broccoli, cauliflower and cabbage, which contain compounds that may help protect against colon cancer.
- Blueberries, raspberries and strawberries which are high in fiber and antioxidants.
Gut-health foods
Probiotic foods for colon health help balance the microbiome in your gut. “Gut bacteria help break down complex carbs and process vitamins. The gut microbiome is linked with the immune system, nervous system, endocrine system and more,” Taylor said.
A healthy gut microbiome supports your digestion and may be able to help prevent colon-related problems like irritable bowel syndrome (IBS) and inflammation.
Probiotic foods include:
- Kefir
- Yogurts
- Kimchi
- Sauerkraut
- Buttermilk
- Tempeh
- Miso
- Kombucha
- Apple cider vinegar
- Pickled vegetables
Healthy fats for colon health
Healthy fats, especially omega-3 fatty acids, can help reduce inflammation in the colon. Inflammation is a risk factor for colon disease and colon cancer.
Anti-inflammatory foods for colon health include the healthy fats found in avocados, olive oil, nuts and seeds.
Water for colon health
Staying hydrated is important for digestion since water helps fiber move through your system, softens your stool and helps keep your bowel movements regular.
Try drinking water throughout the day and adding hydrating foods like cucumbers and watermelon to your diet.
Foods to avoid for colon health
Some foods are harmful for your colon, so it’s a good idea to limit or avoid them. They may increase inflammation and digestive discomfort and some may raise your risk of colon cancer:
- Processed meats like bacon, sausage, salami and hot dogs
- High amounts of red meat such as beef and pork
- Fried foods
- Refined sugars and sugar alcohols
- Artificial sweeteners
- Ultra processed “junk” foods with a lot of starch, fat and sugar
- Alcohol
Ways to get more colon-healthy foods into your diet
If you’re wondering how to improve colon health, a few small changes can make a big difference. A healthy colon diet plan could include steps like these:
- Start your day with whole grains. Swap white bread or cereal for oatmeal or whole-grain toast instead.
- Add more fruits and vegetables to each meal. Try to fill half your plate with a mix of colorful produce.
- Snack on nuts or yogurt instead of chips or sweets.
- Use olive oil instead of butter for cooking.
When to seek medical advice for colon health
If you have digestive issues such as constipation, bloating or changes in your bowel habits, consult a health care provider. If you need specialized care, your provider may refer you to a gastroenterologist, who is an expert who specializes in the digestive system.
“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,” Taylor said. Colon health is an important part of your overall health, and early detection can prevent more serious conditions.
If you have digestive conditions like diverticulitis or inflammatory bowel disease, talk to a dietitian before making any changes to your diet or adding foods to improve colon health. “Depending on your medical conditions, these recommendations can be adjusted,” Taylor said.
The bottom line
By focusing on fiber-rich foods, probiotics, healthy fats and lots of water, you can help keep your colon healthy and lower your risk of disease. Your provider or an expert at Banner Health can give you more detailed advice based on your personal situation.
