Here are 6 foods that should be eaten regularly that are good for the colon.
Beans: Black beans, red beans, green beans contain a large amount of fiber that helps increase bowel movements, limit constipation and nourish beneficial bacteria in the colon.
According to research in the Journal of Nutrition (2023), a diet rich in beans reduces the risk of colon cancer by up to 18% compared to a diet low in fiber.
Eat cooked beans, make salads or light stews.
Yogurt: Contains many probiotics (favorable bacteria) that help balance the gut microbiome, reduce colitis and improve irritable bowel syndrome (IBS).
According to the American Gastroenterological Association (AGA, 2022), supplementing probiotics through yogurt per day can reduce symptoms of colitis and irritable bowel syndrome by 30%.
Eat unsweetened yogurt, you can add a little chia seeds or berries.
Dark green vegetables: Spinach ( Spinach), kale, spinach are rich in folate, vitamin C, beta-carotene, which help protect the lining of the colon and prevent cell damage.
The Lancet Gastroenterology & Hepatology (2023) published that people who eat green vegetables regularly have a 23% lower risk of colon cancer than those who eat less vegetables.
Eat green salad, stir-fry lightly or cook soup.
Bananas: Ripe bananas contain natural prebiotics - food for intestinal benefits, and are rich in pectin, which helps soften stools and reduce the risk of constipation.
Bananas help increase the amount of Bifidobacteria - an important probiotic for a healthy colon.
Eat ripe bananas, which can be combined with smoothies or morning cereals.
Avocado: A source of soluble fiber and monounsaturated fatty acids, which help lubricate the intestines and reduce colitis.
A study at the University of Illinois (2023) shows that people who eat avocado daily have lower levels of inflammation and higher levels of intestinal probiotics than those who do not.
Make avocado salad, avocado smoothie or eat with whole-wheat banh mi.
Oatmeal: Rich in beta-glucan, a form of soluble fiber that helps lower cholesterol, stabilize blood sugar and nourish the duodenal lining.
Consuming oats daily reduces the risk of developing collapsed polypes, a precursor to colon cancer, by up to 40%.
Eat oatmeal congee, overnight oats or oatmeal baked goods.
The colon (old intestine) plays an important role in absorbing water, electrolytes and excreting waste from the body.
However, a modern lifestyle, a diet low in fiber and rich in saturated fat can easily lead to diseases such as colitis, polyps and colon cancer.
According to the World Health Organization (WHO, 2023), there are more than 1.9 million new cases of colorectal cancer each year, most of which are related to unhealthy diets.
