Are you planning to start eating healthy food for colon? This comprehensive guide will teach the best diet and the benefits of integrating a diet rich in probiotics, collagen, and fiber for a healthier colon.
Are you one of those who grew up associating the colon with poop?
Well, you are not alone.
Most of us were in the same class as you… but not anymore.
Why?
Because your colon is more than just a mere storage bag for waste awaiting disposal.
The colon is part of the digestion system that deals with the formation and excretion of waste.
It’s one of the body organs that determines your health and well-being.
Maintaining a healthy colon is vital for improving the quality of life and lowering the risk of infection.
And one of the best ways to achieve this is through a balanced diet.
The good news is that you don’t need to break the bank to enjoy healthy food for colon.
In this blog, we’ll explore 9 surprisingly affordable and healthy foods that can promote a healthy colon. From fibre-rich fruits and vegetables to gut-friendly grains, these dietary choices will support digestive health and satisfy your taste buds.
But before then, let’s have an overview of the function of the colon.
Functions of Colon
Your colon is vital in many ways.
Despite receiving semi-digested foods from the small intestine to complete digestion, your colon is home and hosts millions of microbes.
These microbes in your gut play a crucial role in heart health, immune response, and brain function.
And not just that.
Your colon also plays an essential role in;
- Reabsorption of water and electrolytes balancing in your body. These electrolytes include mineral ions like sodium and chloride.
- Formation of temporary storage and propelling faeces to the rectum for excretion.
- Bacterial fermentation of indigestible materials.
- Producing and absorbing vitamins.
But how does your colon achieve all these functions?
Your Colon’s Natural Mechanism
According to a study, a healthy colon will function through motility, osmosis, and microbiome activities.
As such, you must eat a diet that promotes the natural mechanism by which your colon operates.
The colon’s natural mechanism includes;
Motility
Your intestinal wall has multiple layers. The layers that support your intestinal walls include mucosa, submucosa, muscular layer, and serosa.
All these layers significantly contribute to the motility of the large intestine, including haustral contraction and mass movement that quickly moves the chyme to the rectum.
Absorption of Water and Electrolytes
The absorption of water and electrolyte balancing occurs through the osmosis process.
Minerals like Sodium and potassium are absorbed in the colon depending on the concentration in the lumen.
The electrochemical gradient created by absorbing minerals like Sodium sets the pace for water reabsorption in your colon.
Production and Absorption of Vitamins
Your colon consists of numerous microorganisms responsible for the production and absorption of vitamins in your colon.
The colonic microbes produce substantial amounts of vitamins like Vitamin K and B and biotin, which are then absorbed into the blood.
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1. Sauerkraut to Boost Your Microbes
According to a study, intestinal bacteria are crucial to your body. They supply vitamins K and B to the host, provide defence against infection, and prevention of illnesses related to the bowel.
As such, you must ensure that you consistently have a good supply and maintenance of your beneficial bacteria.
The best way to do this is to eat fermented foods like Sauerkraut.
Sauerkraut is fermented cabbage that first originated in China. Unlike fresh cabbage, the process of making Sauerkraut involves fermentation.
During fermentation, the microorganisms on the cabbage break down the natural sugars and convert them into carbon dioxide and organic acids. Creating conditions that promote the growth of beneficial probiotics.
So why Sauerkraut for colon?
Sauerkraut is both a prebiotic and a probiotic. It supplies the much-needed Lactic acid bacteria, best known as Lactobacillus probiotics.
It also contains a gut-friendly insoluble fibre that acts as food for those already in your colon.
One serving of Sauerkraut may contain up to 28 distinct bacterial strains, which is crucial for your gut health.
Eating Sauerkraut at least once a week may help lower the risk of Crohn’s disease and ulceration colitis.
A diet with Sauerkraut helps keep your digestive system’s lining healthy.
The diversity and the composition of the microbiota in these food helps to maintain healthy intestinal homeostasis, which is closely related to a leaky gut.
Eating probiotic-rich food like Sauerkraut will also help reduce the risk of gastrointestinal problems like excess gas, bloating, and constipation.
Sauerkrauts will also make foods more digestible, which increases your gut’s ability to absorb vitamins and minerals.
If you’re wondering how to make Sauerkraut, learn here.
Other best-fermented foods for the colon you should consider include;
- Greek yogurt
- kefir
- kimchi
- pickles
- miso
- tempeh
- kombucha
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2. Beef Bone Broth for Strengthening the Mucosal Lining
Bone broth is one of the best healthy food for colon.
You get Bone broth by simmering the bones and connective tissue of animals. Numerous studies show that bone broth is rich in collagen.
Taking collagen from bone broth helps to fortify and nourish your intestinal lining, thus reducing inflammation and the risk of having a leaky gut.
One study suggests that the Gelatin in bone broth contains the glutamic amino acid, which is crucial in maintaining the functions of your intestinal wall to prevent and heal leaky gut.
A leaky gut occurs when the barrier between your gut and the bloodstream is damaged. These conditions may allow substances to leak from your gut into your bloodstream, causing severe symptoms like;
- A burning feeling in your gut.
- Painful indigestion due to the loss of intestinal mucosa.
- Persistent Diarrhea
- Excessive stomach gas and bloating
This study reaffirms that taking gelatin-rich bone broth may help protect and heal the digestive mucosal lining and prevent ulcerative colitis.
Besides, glutamine can also help regulate gut bacteria essential for your well-being.
So,
How do you make bone broth?
Ingredients
- Get your clean water (a lot)
- Have 1-3 tablespoons of apple cider vinegar ( to help pull all the valuable nutrients out of the bones and into the water)
- Animal bones preferably use a variety of bones: marrow bones, oxtail, knuckles, and feet.
- Add Salt and pepper to taste
Directions
- Put all your ingredients in a large cooking pot or slow cooker.
- Slowly cook your bones for about 12–24 hours. The longer it cooks, the more nutritious it will be.
- Sip a cup first thing in the morning or before you sleep.
How to Store Your Broth
It’s easiest to make broth in large batches, but you can only store it safely in the refrigerator for 3–4 days.
If you need it longer than this, you can freeze it in small containers and defrost individual servings as you need.
3. Fresh, Colourful Fruits and Vegetables for Fiber
Consuming colorful fresh fruits and vegetables is crucial in maintaining a healthy colon.
These nutrient-rich foods contain fibre, vitamins, minerals, and antioxidants that promote optimal digestive health.
The high fibre content in fruits and vegetables adds bulk to the stool, aiding in regular bowel movements and preventing constipation.
This, in turn, reduces the risk of developing conditions like hemorrhoids, which can be associated with a sluggish colon.
Furthermore, fresh, colorful fruits and vegetables contain antioxidants like vitamin C and beta-carotene.
These compounds help combat inflammation and protect the colon cells from damage that may result from harmful free radicals.
According to a study, a high intake of these colorful vegetables and fruits has been linked to a decreased risk of colorectal cancer.
Additionally, the natural phytochemicals found in fruits and vegetables, such as sulforaphane in broccoli and lycopene in tomatoes, have shown promising anti-cancer properties specifically targeted toward colon cancer prevention.
For more fibre, you may also consider eating a variety of the following categories of food;
- Legumes
- Berries
- Whole grain
- Healthy seeds like Flax and chia seeds
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4. Drinking Lemon Water to Enhance Peristalsis Process
One study shows that drinking lemon water before meals can improve your digestion.
Why?
Because the citric acid in lemon juice increases gastric acid secretion, a digestive fluid in the gastrointestinal system that enables your body to break down and digest food.
Another study that sought to establish the efficacy of pre-meal lemon water intake found that people who took about 300ml of lemon water before meals appeared to have enhanced peristalsis and digestion, with additional change in the intestinal microbiota.
Having a pre-meal intake of lemon water promotes digestion and peristalsis. Peristalsis is wave–like contractions that help food to move through the digestive tract.
This helps to prevent constipation and irritable bowel syndrome.
Also, lemon water contains vitamin C, which is paramount for immunity.
Besides this, vitamin C also plays a role in helping your body synthesize collagen, absorb iron, and produce hormones.
Some research reviews suggest that lemon extracts help soothe the pain from hemorrhoids.
According to Mayo Clinic, Hemorrhoids or piles are simply swollen veins that appear in the anus or rectum. The piles may develop due to increased pressure in the lower rectum.
So, if you’re thinking about the best food for colon health; start with a glass of lemon water before your main meals.
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5. Eating Raw Honey For Colon Health
Honey is a natural sweetener that affects several aspects of digestive health. Past studies using mice suggest that honey can reduce constipation and bloating.
Honey is a natural laxative. As such, it can draw water into the stool and enhance the composition of beneficial bacteria in the guts, making the bowels move smoothly.
According to animal studies, honey acts as a prebiotic, promoting the populations of probiotic bacteria, including Bifidobacterium spp. and Lactobacillus.
Additionally, it can also elevate symptoms of constipation and ulcerative colitis.
And not just that.
More research points out raw honey’s natural antibacterial and antimicrobial components that have proved effective against harmful bacteria and fungi.
In fact, this study proves that raw honey, like manuka honey, can kill common pathogens, including:
- Escherichia coli, or E. coli; a bacteria that causes food poisoning and wound infections
- Staphylococcus aureus or S. aureus; a microbe that causes skin infections
- Helicobacter pylori or H. pylori; is a bacteria that causes stomach ulcers and chronic gastritis
What is the best honey type for your gut?
Many types of honey can aid in colon health. However, eating Raw honey, preferably MANUKA type, can be more beneficial.
Manuka honey is harvested from manuka bush nectar (Leptospermum scoparium), mainly growing in New Zealand.
Studies suggest that Manuka honey has potent antimicrobial properties that promote antioxidant systems that can decrease gut inflammation.
This honey also plays a significant role in fighting H.pylori, which causes stomach ulcers.
And not just that.
Manuka Honey is also an excellent prebiotic, boosting levels of a strain of Lactobacillus, which also protects against stomach ulcers. Scientists believe it may have a double-pronged action.
So,
How do you eat manuka honey for gut health?
- Take about 1 to 2 tablespoons of this honey daily.
- You may choose to eat it straight or add it to your food like bread spread or in a glass of yogurt containing probiotic bacteria ·
Who should not take raw honey?
- If you’re honey allergic to bee pollen,
- chronic irritable bowel syndromes.
- Infants under the age of 1
6. Slippery Elm for Increased Mucus Secretion
Slippery elm bark is a mucoprotective agent best known as a demulcent. This means that it can soothe the gastrointestinal lining, thus reducing irritation.
According to a study, slippery elm contains mucilage. Mucilage is a gel-like substance that, when mixed with water, provides a protective layer against inflammation of the throat and stomach.
Traditionally, people used slippery elm bark to treat the symptoms associated with ulcerative colitis and irritable bowel syndrome (IBS).
Recent research shows that this plant has an antioxidant effect on people with Crohn’s disease.
Additionally, clinical trials have found that a mixture containing slippery elm bark enhanced bowel movements in patients with constipation-predominant IBS.
But you don’t have to wait until you suffer from these conditions, mama,
The best deal is prevention.
But You may wonder,
How Does Slippery Elm Work in Your Body?
- Taking slippery Elm stimulates the production of gastrointestinal mucus, which is crucial for colon defence.
- The gel from this plant can coat and soothe inflamed tissue in your colon.
- This coating provided by Slippery Elm acts as a barrier against excess acidity.
- It may improve constipation symptoms.
How to Take Slippery Elm
Traditionally, slippery Elm was put and taken in a thin porridge. People would add a few tablespoons of its powder to porridge when preparing until they achieve desired consistency.
Today it’s more common to add it to water or make tea using the powder from the bark.
Please note that adding slippery elm bark powder to any liquids increases the thickness of the fluid, so be cautious when doing so.
Also, you can get Slippery Elm in various forms, like capsules, powder, and tablets.
For powdered bark, a typical dosage is about one tablespoon for about 2-3 times daily. You can mix it with porridge, tea, or water.
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7. Marshmallow Root Tea
Marshmallow root is a herb mostly found in Europe, Asia, and Northern Africa.
Traditionally, this herb was used as a folk remedy to treat respiratory issues, skin conditions, and a wide range of digestive problems.
According to a study conducted in rats, marshmallow flower extract has potential benefits in treating gastric ulcers.
In fact, another study shows that taking Marshmallow root consistently for about four weeks may help soothe gastrointestinal irritation and inflammation.
Why?
Because marshmallow root contains aqueous extracts and polysaccharides compounds effective for treating irritated mucous membranes. The mucilage content in this herb creates a gastrointestinal protective layer of tissue, thus stimulating intestinal tissue regeneration.
How to take Marshmallows for colon health
You may make marshmallow tea or Take about 2–5 mL of liquid Marshmallow extract thrice daily. You may also drink the tea extract at the first sign of discomfort.
Avoid the use of this herb if you:
- are pregnant or breastfeeding
- experiences a stomach upset and dizziness
- have diabetes
- have a scheduled surgery within the next two weeks
- using other medication
8. Plenty of Water for Constipation
Drinking plenty of water is one of the simplest ways to keep your colon safe and free from common illnesses.
Water is known to prevent constipation.
Drinking an adequate amount of at least 4 cups of water daily can help moisten stool and give it bulk, facilitating its passage through the colon.
For people with frequent constipation, drinking carbonated water may be your best option.
Research suggests that drinking carbonated water can significantly ease your constipation symptoms.
9. Probiotic Supplements for Enhancing Gut Bacteria
The gastrointestinal microbiome refers to the bacteria, viruses, and fungi collectively known as microorganisms living in your intestines.
Each person has millions of these microorganisms with a unique set of compositions.
Your gut microbiomes play a significant role in maintaining your well-being.
Many chronic illnesses and autoimmune diseases have been linked to a macrobiotic imbalance in the gut.
That is why you must pay close attention to your microbes.
And the best way is to take quality gut probiotic supplements once in a while.
Taking a multi-strain probiotic supplement will help increase the diversity of microorganisms in your gut.
Studies show that having diverse microorganisms in your gut may help reduce the risk of conditions like immunity, diabetes, mental health, inflammatory bowel disease, and psoriatic arthritis.
Takeaway
Eating healthy is more than just choosing the right foods. Eating the best diet for colon health may help save you from many colon illnesses.
Be sure to share the best food that works for your colon health with us and keep the conversation going in the comments below.
Also, remember to share this post if you find it educational. Thanks in advance.
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DISCLAIMER The information contained in this post is for general information purposes only. I’m not a health practitioner and as such, this information should not be used as a substitute for consultation with your professional service provider.
