How to Keep Your Colon Healthy

By Lizzie Streit, MS, RDN, LD

The colon is a vital part of the digestive system and key to keeping your whole body healthy. It aids in processing the food you eat and prepares waste for removal. Dietary and lifestyle choices can influence the health of the colon, an important relationship to keep in mind as rates of colorectal cancer continue to increase in young people.

If you’re curious about keeping your colon healthy, read on to learn our top tips.

Overview of Colorectal Cancer Rates

Over the past 30 years, rates of colorectal cancer have risen in people younger than 50 years of age. While the exact cause of these rising numbers is unknown, experts suspect obesity, smoking, physical inactivity, and diet composition play a role. Genetics, family history, and age also influence the risk of colorectal cancer.

In particular, there is a growing focus on the role of gut bacteria on cancer development. It’s possible that certain bacteria may promote cancer growth and that the growth of these bacteria may be promoted by unhealthy diets, chemicals in foods and drinking water, or inflammatory diseases (especially those that affect the gut). Plus, diet and environmental exposures may interact with genes in a way that leads to cancer.

Tips for a Healthy Colon

Fortunately, there are a lot of things you can do to keep your colon healthy. In addition to the tips recommended below, remember to heed your doctor’s advice for colorectal cancer screening, now recommended at age 45 for people of average risk.

Here are some diet- and lifestyle-related tips to consider:

·       Focus on fiber! Fiber feeds healthy gut bacteria, so be sure to incorporate lots of fruits, vegetables, and whole grains. If you struggle with getting enough fiber, try adding a smoothie as an afternoon snack, sprinkling chia seeds on your morning oatmeal, starting dinner with a salad, and even sneaking plant foods into dessert. Chickpea “cookie dough” bites, black bean brownies, and date-sweetened cookies are all delicious treats that are higher in fiber than regular choices.

·       Try a new fruit or vegetable each week. Not only are they high in fiber, but fruits and vegetables contain beneficial compounds and nutrients that promote overall and colon-specific health. When you find yourself in a produce rut, make it a goal to try a new fruit or vegetable every week. This will keep your fresh meal plan exciting!

·       Work on losing weight. If you have excess body fat, consider losing weight to stay healthy and possibly decrease your risk of colorectal cancer. Follow a weight loss meal plan, incorporate regular exercise, and speak to your doctor about other options.

·       Quit smoking and limit alcohol. If you smoke, work with a professional to stop. Limiting alcohol is also good for the colon. Limit yourself to no more than 1 alcoholic drink a day if you’re a woman and no more than 2 if you’re a man. Better yet, stick to 1 or 2 a week or month.

·       Get moving! Any type of activity counts when it comes to increasing exercise to keep your colon healthy. Add a daily walk on your lunch break, pick a workout class to attend each week, and do some squats while watching TV.

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