A healthy colon is key to a healthy body. Your colon plays a role in water and nutrient absorption and is crucial to regular bowel movements. And with the prevalence of colorectal cancer and an increasing number of younger, healthy adults being diagnosed, it’s more important than ever to care for your colon.
So what can you do to keep your colon healthy?
“The great news is that the colon is low maintenance and self-cleaning,” says Rush gastroenterologist Salina Lee, MD. She and two other Rush gastroenterologists share their favorite tips for colon health.
Eat a lot of fiber. This was at the top of the list for gastroenterologist Tommy Pacana, MD. Fiber improves digestion, promotes regular bowel movements and feeds bacteria that protect the colon. It’s even good for dental health. Get your fill of fiber by eating fruits, vegetables, whole grains and legumes.
Drink adequate amounts of water. “I always stress drinking enough water,” says Rush gastroenterologist Stephanie Kalant, DO. She encourages patients to drink 64 ounces of water daily to go with that high-fiber diet. “Plenty of water allows the fiber to move efficiently through the colon,” she says.
Stay away from sugar substitutes. Sugar substitutes may look appealing but Kalant says they will cause abdominal bloating and discomfort as the small bowel is not able to digest them well.
Monitor supplements and read the labels. As a female GI, Kalant sees a lot of women struggling with abdominal bloating and constipation. She warns her patients away from supplements that contain additives like cellulose that can worsen bloating and gas.
Avoid processed foods. Processed foods are those that have been changed from their original state through processes such as cooking, cleaning or adding ingredients. They often contain unhealthy fats, sugar and sodium and are low in fiber, Pacana says, and they can negatively impact the good bacteria that protect the colon.
Exercise regularly. Exercise stimulates the muscles in the colon, Pacana says. It speeds up digestion and reduces the length of time waste is in the colon. It also promotes the growth of helpful bacteria in the colon.
Don’t smoke. Smoking is well-known as a cause of lung cancer but it also doubles your risk of developing colorectal cancer, Lee says.
Get screened for colorectal cancer. “You should get screened at intervals recommended by your physician based on your personal and family risk factors,” Lee advises. “Screening saves lives.”
