YOUR COLON DESERVES SOME LOVE TOO
Truth be told. It’s extremely rare that someone likes to discuss colon health (except for a gastroenterologist, maybe). But it’s a very serious business. The following are some tips on how you can improve your colon health:
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Embrace a high fibre diet. Most of us know that the Western diet, notorious for being low in fibre content, is associated with colon cancer. Dietary fibre is usually classified as insoluble, which doesn’t dissolve in water and soluble, which does dissolve. Soluble fibre is abundant in peas, oats, beans, citrus fruits, apple, barley, psyllium, and carrots. It dissolves in water to become a gel-like material. It aids in lowering blood glucose and cholesterol levels.
Insoluble fibre enables you to conquer the throne, the one in the loo. Insoluble fibre propels food through your digestive system and increases faecal bulk. If you experience regular constipation or irregular timing of bowel movements, you should load up on this type of fibre. Examples of insoluble fibre sources include potatoes, green beans, wheat bran, nuts, and whole-wheat flour. The proportion of soluble and insoluble fibre in different plant foods vary, so eat a wide selection of high-fibre foods to get the best of both worlds. Health authorities recommend between 25 to 30g of fibre daily.
- Prebiotics are special fibres that serve as fuel (through fermentation) for the good bacteria in your large intestines. They allow the beneficial bacteriato increase their numbers to strengthen your immune system and prevent certain diseases. Foods rich in prebiotics include legumes, nuts and seeds, leeks, artichokes, bananas, and chicory root.
- Resistant starches are types of carbohydrates that resist digestion in your small intestine and proceed to your colon in a form unchanged from when they entered your mouth. Resistant starches possess both the qualities of soluble and insoluble fibres. They’re found in parts of corn and beans, seed hulls, rice, and pasta. They heal your colon and prevent diabetes and colon cancer.
- Drink enough water. Water keeps your large intestine (and other parts of your digestive tract) running smooth and flexible. It also helps push the food you eat through your intestines, softens your stools, and aids in breaking down food so that your body can easily absorb the nutrients. Aim for at least 3-4 litres of water per day to keep you and your colon hydrated.
- Exercise regularly. Data from a recent research study suggested that exercise increases the populations of beneficial bacteria, promotes diversity among them, and even restores the balance when there’s dysbiosis.
- Drink moderately, or not at all. Chronic consumption of alcoholic beverages is linked to an increased risk of digestive tract cancers, including colon cancer. The main driving force behind the development of cancer is inflammation in your large intestines. Learn to reduce your alcohol intake by clicking here.
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Consume less processed foods. Processed foods are convenient and easy to prepare, but most of them are bad for you and your colon. This is because they usually contain an excess of fats, sugar, and sodium. Below are examples of processed foods you can find at the local supermarket:
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Processed meat. There’s strong evidence that eating processed meat increases your risk of colon cancer. So, try to avoid it as much as you can.
- Red meat. Limit your consumption of red meat to less than 500g (cooked weight) per week. It’s best to spread out less than 500g evenly across the week. Red meat also increases your chances of developing colon cancer but not as much as processed meat.
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Others: Margarine, 2-minute noodles, tomato sauce or ketchup, lonely frozen dinners, dried fruit, fruit snacks, cereals, potato chips, cookies, milk, cheese, bread, etc.
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Processed meat. There’s strong evidence that eating processed meat increases your risk of colon cancer. So, try to avoid it as much as you can.
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Complete your basket of herbs and nutrients in supplement form. For example, your basket should contain the following supplements:
- Digestive enzymes in supplement form come from different sources. Supplements usually contain a mixture of different enzymes to support the breakdown of the main food groups; fats, carbohydrates and protein. More large-scale studies are needed to determine their exact benefits. They may protect against malabsorption which can lead to flatulence, bloating, diarrhoea, and cramps in your intestines. Examples include papain, bromelain, lipase, lactase + more.
- Activated charcoal is commonly used in emergency rooms as treatment for poisonings and overdoses. It will absorb toxins from the stomach and flush them out of the body. Concerning the colon, it’s believed to reduce excess gas formation and minimise abdominal pain.
- Psyllium is a form of dietary fibre made from the husks of the Plantago ovata plant’s seeds. It increases stool water content, which is beneficial for good bacteria in the colon, especially among people with constipation.
- Slippery elm is a type of elm tree that contains a particular type of fibre called mucilage. Mucilage absorbs and traps water and coats the lining of the intestines providing temporary relief from pain and inflammation.
- Magnesium is a mineral that imbibes water into the intestines, acting as an osmotic laxative. The increase in water content stimulates bowel motility and softens the stool promoting a smooth bowel movement experience
- Herbs: ginger, dandelion, aloe vera, black walnut, Pau D’ Arco, and Cascara sagrada. All of these herbs have the potential to reduce inflammation in the large intestine and may help prevent the development of colon cancer. Additionally, aloe vera and Cascara sagrada can act as laxatives.
Note: Ask your doctor before taking any supplements if you suffer from bowel related issues or diagnosed bowel conditions. Also, seek the help of a qualified natural health practitioner on how to take the supplements.
The health of your large intestine can affect your entire digestive tract, not to mention your overall health. If your colon is functioning properly, you will have a more robust immune system and are better equipped to fight disease. If you ask us, having a healthy colon should be included in your next New Year’s Resolution list. That’s how essential it should be in your life
Related Articles
References
Ross, A. C. (2014). Modern nutrition in health and disease. Philadelphia: Wolters Kluwer/Lippincott Williams & Wilkins.
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