Balanced diet affects us positively in the same way as it works for the other body organs like heart, brain, liver, kidney etc., our colon also gets affected whatever we consume. Colon is a vital part of the large intestine & the digestive system too. It may work improperly from any minor problem arising in, such as ulcerative colitis, diverticular diseases, colorectal cancer, irritable bowel syndrome and many more, thus the treatment may involve lifestyle and diet modifications, medications and may be sometime surgery.
As we know, colon including rectum or a large intestine is a part of lower GI tract (gastrointestinal system), its crucial function is to move waste from the body, thus a malfunctioning or unhealthy colon may cause bloating, gas, constipation and discomfort, and moreover untreated and chronic issues may lead to more serious health problems which may need medical intervention.
Here are some simple recommendations for the sake of healthy Colon:
1. Weighty Affair
According to the various studies it is found that obesity may enhances colon disorder risk possibly due to the increased insulin levels or insulin resistance that further can develop various tumours including colon
Hence colorectal disorders can be prevented just by changing the lifestyle, controlling weight and improving eating habits. Good and balanced nutrition is very important for restoring the colorectal health.
2. Eat right. Be light.
Diet low in processed food and high in fruits, vegetables and whole grains have been linked with low risk of colorectal disorders and it promotes intestinal health as well.
It is necessary to limit the processed food intake, including processed red meat (hot dogs or bacon) that may further increase the chance of colon cancer up to 15 – 20%.
3. Unlove sugar binging
From many scientific studies, it is notice that low fiber and high sugar diet are often the main reason of ulcerative colitis since the high sugar is loaded with high calories that may lead to obesity and weight gain.
Therefore sugar is indirectly linked with most of the illnesses and even may contribute in the progression of colon cancer.
4. Fire the fried
Nowadays fried food is the most common staple in all the casinos. It is already known that high fat content is always hard on all the body organs including colon. It carries bed cholesterol, besides frying also changes the natural makeup and makes the food heavier to digest and also more harmful for the IBS patients. It is better to opt for some healthy options such as grilled or baked.
5. Fix fiber & ease colon movement
The role of fiber is to prevent constipation and to aid in smooth movement of bowel to restore normal colon health. Adding fiber rich diet may even lower down the risk of developing pouches in the colon or diverticulitis disease and the hemorrhoids too.
Fiber is indigestible carbohydrates, they move through the intestinal tract without any digestion, help in easy movement of food through the entire intestinal route, without including fiber in the daily diet may cause hindrance in the food movement and may lead to irregular bowel movement or congested intestinal tract or unhealthy colon and finally constipation then haemorrhoids and other serious illnesses. Plants love colon that’s why they offer plenty of fiber to replenish colon health like legumes, lentils, chickpeas, beans with a dash of colourful range white, navy, black, pintos, great northern, kidney, garbanzo & adzuki beans. Hence, in the same way vegetables and fruits also provide enough fiber to keep the whole intestine healthy some examples of fruits and vegetables are: apples with skin, pears, bananas, oranges, blackberries, raspberries, etc. White potato, winter squash, sweet potato, artichokes, Brussels sprouts and almost all the vegetables are the richest source of fiber.
Note: Drink plenty of water if you have been on a high fiber diet to avoid bloating
and uncomfortable feeling.
6. Dairy matters
Researchers have seen that taking recommend dose of calcium and vitamin D may shrink the risk of colorectal cancer. Low fat milk, probiotic and yogurt are the best source of calcium for the entire intestine, besides probiotics also supply beneficial bacterial , apart from this some dark green leafy vegetables like collard greens, broccoli, kale & spinach may serve as a another source of calcium that can be easily added to the daily diet regime.
7. Favor whole grains
Another most important part of real food is adding whole grain in daily diet to get all the natural and essential nutrients. Some grains, which are loaded with colon friendly minerals, vitamins, antioxidants, essential fatty acids, fiber and phytochemicals are whole wheat flour, high – bran cereals, shredded wheat, bran flakes, barley, oatmeal, millet, Amaranth, bulgur, spelt, brown rice and quinoa all these have more beneficial effect on the whole GI tract than the refined grains such as white rice and flour. So it is better to stock up whole grains to improve fiber in daily meal.
8. Gut healthy treat: Omega-3 fatty acids
Plenty of omega 3 fatty acids support colon health, adding fish like sardines, herring, mackerel, salmon and others can work best as a healthly treat for the colon. Some plants also provide omega 3 fatty acids for the people who are wholly depend on the plant based sources such as walnuts, flax seeds, wheat germs and its oil, including, other sources also.
9. Eat wisely
Well, here it is very important to understand that colon helps in the detoxification process of the whole body, all these above colon friendly components contain copious amounts of antioxidants that works as a natural cleanser which assist in the removal of toxins from the undigested food.
Now it is proven from the researches that healthy eating habits significantly impact our overall health including colon and large intestine. Enriching the diet with nutritious and natural foods is vital to heal the colon and support the intestinal wall and lining, thus eating wisely is an easy way to take care, to avoid future health issues in a natural way and to relieve bowel movement.