Depiction of colon healthy diet food

A healthy colon begins with a healthy diet. One of the risk factors for colorectal cancer is a high-fat, low-fiber diet. Conversely, a low-fat, high-fiber diet will help prevent digestive disease. We all know how tempting it is to indulge in unhealthy foods like pizza, chips, ice cream and fried foods, but we also know the familiar regret when our body rejects that food. We feel tired, sluggish, moody and unsatisfied. Feeding our body with nutrient-rich food is like filling your car with the highest quality fuel. You can guarantee better performance.

Eating with colon health in mind is quite simple. The major building blocks for a colon-healthy diet includes fruits, vegetables and whole grains that are rich in fiber. Another component for optimal digestion and health is adequate hydration.

There is no set diet for proper nutrition, so there is no need to go out and buy a book or follow a formula. It is as straight-forward as this: fill your diet with more healthy foods so that you will eventually eliminate the unhealthy food. Don’t think for a moment that healthy eating is boring. Instead of filling your pantry with boxes of processed food, you will be filling your refrigerator with colorful foods that are crunchy, juicy, nutty and full of new flavors and textures. Ready for an eating adventure? Let’s start with fruits and vegetables.

Eat a Rainbow of Fruits and Vegetables

Few of us are opposed to fruits and vegetables, but we all have our favorites. Carrots, corn, green beans, apples, bananas and grapes are like old, familiar friends, so we tend to gravitate toward the same section of the produce section. Studies on colon health have found that eating a variety of fruits and vegetables is best because each fruit and vegetable offers specific nutrients and antioxidants that the body needs.

When you are selecting fruits and vegetables, choose fruits and vegetables in a wide array of colors so you are “Eating a Rainbow.” Having each color represented in your diet will ensure that you are getting all your vitamins and minerals for colon health. Here are some suggestions for some new, colorful fruits and vegetables that can implement in your diet:

  • Red- Tomatoes, pomegranates, cranberries, radishes, red cabbage, red bell peppers, guava, watermelon and red leaf lettuce
  • Orange and Yellow- Apricots, nectarines, yellow peppers, cantaloupe, yellow tomatoes, butternut squash, acorn squash, pumpkin, lemons, persimmons, mangoes, papaya and sweet potato
  • Green- Kiwi, broccoli, avocado, artichoke, okra, zucchini, asparagus, cucumber, celery, leeks, arugula, peas, chard, spinach, collard greens, kale, honeydew melon and Brussels sprouts
  • Blue and Purple- Eggplant, purple cabbage, blackberries, plums, figs, purple grapes, blueberries, and beets
  • White- Mushrooms, garlic, cauliflower, onions, potatoes, white peaches, parsnips and turnips

At least five servings of fruits and vegetables per day is a good place to start. Since fruits and vegetables are filling and low in calories, they can help you manage your weight so you are not hungry for those unhealthy foods that you used to eat!

Whole Grains

Whole grains are an essential part of colon health. Along with carbohydrates, whole grains contribute protein and fiber to the diet. You probably eat more whole grains than you realize. A bowl of morning oatmeal, a sandwich made on whole wheat bread, or some popcorn are all good sources of whole grains. Most of us are also eating foods made with refined grains and bleached flour which are nutrient-poor, so the challenge is to replace refined grains with whole grains. 

Many foods claim to be made with whole grains but the grains have been refined which strips the grain of its nutrients. There are three parts of a grain kernel: bran, endosperm and germ. Refining removes the bran and germ, along with 17 other nutrients, and reduces the amount of protein by 25 percent. The key to eating whole grains is reading food labels, so take a moment to look at the type of flour, the amount of whole grain or the grams of fiber in each food that you purchase.

When you eat whole grains, you are getting valuable antioxidants which are not found in fruits and vegetables. You are also getting B vitamins, vitamin E, magnesium, iron and fiber. There is medical evidence that whole grains reduces your risk for cancer as well as heart disease, stroke, diabetes, and obesity. For maximum nutrition, choose whole grains that are unrefined and vary your selections so your body can receive maximum benefit. Try adding some of these whole grains in your diet:

  • Whole wheat flour
  • Whole grain bread (unrefined)
  • Whole oats (oatmeal)
  • Brown rice
  • Quinoa
  • Corn meal
  • Popcorn
  • Wild rice
  • Buckwheat
  • Millet
  • Whole-grain barley


Fiber acts as a cleaning agent for your colon and removes waste, debris and toxins left behind in the digestive process. The best kind of fiber to ingest is foods that are rich in fiber so look for breads and cereals that are made from whole grains and are also rich in fiber. Nuts and seeds also provide fiber and are a delicious way to add texture to foods like salads, soups and even desserts.

Women should ingest at least 25 grams of fiber per day, and men should have 30-35 grams of fiber per day. Most of us are deficient in fiber, so we should be actively looking for ways to increase our daily intake of fiber. There are many fiber supplements available at grocery and health food stores that could help boost daily fiber, but the best source of fiber is from food. When you derive your daily fiber from your diet, you will be forced to make more healthy choices when you shop!

There are two types of fiber, and a healthy colon requires both:

  • Soluble fiber- This fiber attracts water and creates a gel-like substance which slows down digestion. Soluble fiber makes you feel full and can help regulate blood sugar. Good sources of soluble fiber include oatmeal, oat bran, apples, oranges, beans, dried peas, nuts, strawberries, blueberries, celery and carrots.
  • Insoluble fiber- This fiber does not dissolve in water and passes through the digestive system relatively intact. Insoluble fiber adds bulk to the intestines and helps prevent constipation. Good sources of insoluble fiber include whole wheat, whole grains, wheat bran, nuts, seeds, barley, couscous, zucchini, broccoli, cabbage, dark leafy greens, grapes, root vegetable skins, brown rice, tomatoes and green beans.

Water and Proper Hydration

As you add more fiber to your diet, you must also increase your fluid intake. Everyone should drink at least 64 ounces of water per day, but you may want to drink more water to keep stools soft. Keep record of your fluid intake and consider using a water bottle that has volume markings so you can easily track your water consumption throughout the day.


A way to enhance colon health and the digestive process is to talk to your doctor about adding probiotics to your diet. Probiotics are live colonies of beneficial bacteria that aid digestion and eliminate harmful bacteria and toxins in the gut. Kefir, kombucha, kimchi, pickles, sauerkraut and some yogurts are good sources of probiotics. When choosing a probiotic, look for the term “billions of live cultures” instead of “millions of live cultures.” Although both terms seem to be the same, millions of cultures do not provide enough benefit to the digestive system.

The most common probiotics are part of the Lactobacillus and Bifidobacterium families because they are safe and generally have no side effects. If you have an immune disorder or are being treated for cancer, you should not take probiotics.

Vitamin D

New studies show that vitamin D is an important component in colon health. Having adequate vitamin D in the diet can reduce your risk of colon cancer by as much as 33 percent. Unfortunately, three-quarters of American teens and adults are deficient in vitamin D. Very few foods are rich in vitamin D, so we depend on fortified milk, cereals and juices. Eggs, liver, liver oil, salmon, herring, catfish and trout are good sources of vitamin D, as well as some good, old-fashioned sunshine. Our bodies can convert sunlight to vitamin D with as little as 10 minutes of unprotected exposure to the sun. Absorb rays responsibly, and add some more vitamin D to your diet to help prevent colon cancer.

As you expand your diet to include all the colon-friendly foods that will nourish your digestive system, your body will crave nutritious, healthy foods and not junk food. Eating healthy is satisfying and delicious. To learn more about recipes and menus that will help prevent colon cancer, visit the Butt Seriously Blog for delicious meal ideas and healthy eating tips.