When you think of the digestive system, there are probably a number of internal parts that come to your mind: the stomach, the liver, and the intestines. The large intestine, also called the colon, is an essential part of the digestive system, responsible for reabsorbing fluids and preparing waste products from the body for elimination.
Basically, the colon is the gastrointestinal tract’s own cleanup crew.
For all the hard work the colon does, it is essential to keep it healthy. If not, you may get serious conditions like colorectal cancer or inflammatory bowel diseases (IBD). Then, you’d have to undergo IBD treatments, which may involve either drug therapy or surgery.
Fortunately, a fiber-rich diet helps move waste through your colon and out of your body. The following foods are easy to find, incorporate in a meal, and are rich in fiber, perfect for cleansing your colon the natural way:
1. Broccoli
Rich in fiber and antioxidants, broccoli is a vegetable that helps support healthy bowel function and overall digestive health. Previous studies have found that broccoli reduces inflammation in the colon and lowers the possibility of colon cancer development.
The best thing is there are tons of ways you can incorporate broccoli to your diet. From a simple vegetable stir fry or companion to steak to a healthy pasta condiment, you’ll never run out of ideas for broccoli recipes.
2. Milk and Other Dairy Products
In a study published in the Journal of the American Medical Association, researchers found that those who ate a diet rich in low-fat dairy products had “fewer abnormal, pre-cancerous cell growths in the colon” compared to people on regular or conventional diets.
On breakfast cereals and as a drink with cookies, even as an ingredient for baking and cooking, milk is a versatile product that can be enjoyed numerous ways. The recommended daily dose is about three to four ounces of milk a day, particularly the low-fat or fat-free kind.
3. Raspberries and other fruits
One cup of raspberries contains around 8 grams of fiber, making them one of the best sources of the essential nutrient. Other fiber-rich fruits are apples, bananas, and oranges. A recipe idea? You can make a smoothie from these fruits and add milk for a refreshing, colon-cleansing, delicious drink.
4. Oatmeal and other whole grains
A classic breakfast meal, oatmeal is a great source of fiber. It also contains high amounts of calcium and vitamin D, which work wonders for keeping your digestive system functioning properly. Look for old-fashioned or steel-cut oats because they are made with whole grain, which means they provide more fiber.
Studies from the American Institute for Cancer Research revealed that 90 grams or three daily servings of whole-grain can lower the risk of colorectal cancer by about 17 percent. If you don’t want to get your whole grain consumption from oats, brown rice and whole wheat bread are also great options.
Apart from the types of food you should be eating, you must also be aware of the food you should avoid. Lower your consumption of red and processed meats as they have been linked to higher risks of developing colon cancer.
Finally, keep in mind that including variety in your diet is essential. Fuel your body with food rich in fiber, calcium, and Vitamin D to keep your colon healthy.
