A Healthy Colon Starts with What You Eat

Our colon is a crucial part of our digestive system that works around the clock to remove waste products from our bodies.  It is an important organ with simple needs. Keep it hydrated and clean. To help promote good colon health, follow these five diet recommendations:

1. Limit red meat consumption and steer clear of processed meats.

According to the American Cancer Society (ACS), the risk of colon cancer increases by 15 to 20 percent if you consume 100 grams of red meat (the equivalent of a small hamburger) or 50 grams (the equivalent of one hot dog) of processed meats, like sausage, bacon or hotdogs, per day. 

2. Hold the sugar.

While sugar has not been directly associated with the onset of colon cancer, foods high in sugar are often high in calories and can lead to weight gain and obesity.

3. Up your fiber intake.

Eating a high-fiber diet is good for overall intestinal and colon health. We should eat 25 to 35 grams of fiber per day, which can be obtained from fiber-rich fruits and vegetables such as pears, apples, broccoli, peas, and corn. Whole grains and legumes are additional good sources of fiber.

4. Drink your milk.

Adequate vitamin D intake significantly lowers the risk of developing all types of cancer, including colorectal cancer. Both men and women should get their recommended daily dose of calcium: depending on age, that is 1,000 milligrams to 1,300 milligrams a day (3-4 eight-ounce glasses of low-fat or fat-free milk or eating foods that contain vitamin D, such as wild salmon and high-quality cod liver oil).

5. Choose grains wisely.

Whole grains are foods that contain all their essential parts and naturally occurring nutrients. 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.

While adopting the above recommendations can help our colon, if you are 50 years or older, having a colonoscopy to check the inner lining for polyps or growths that can precede cancer is the most powerful way to prevent colorectal cancer. If you have any questions regarding your colon health, don't hesitate to contact your primary care provider.