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What foods are good for colon

 Maintaining the health of the colon requires that the bowel movement be normal and healthy, and this can be achieved by consuming sufficient quantities of dietary fiber to maintain a healthy bowel movement, and reduce the risk of many other diseases, and here are some foods that are beneficial for colon health.

Foods that are good for colic:

Fiber sources:

Here are some sources of fiber that are good for health:

 Fruits and vegetables:

Where it is recommended to consume a variety of fruits and vegetables of different colors, as eating a mixture of vegetables with dark green leaves, red and orange fruits, and blue or purple fruits, as each color provides a variety of health benefits and vitamins, and vegetables can be consumed fresh, or frozen , Or canned; As long as they are whole, low-sodium vegetables, apples, berries, bananas, oranges, and pears are rich in fiber, and lettuce, kale, cucumber, artichokes, broccoli, cabbage, carrots, celery, okra, and spinach are vegetables rich in fiber.

 Whole grains:

Where whole grains are rich in nutrients and fiber important to maintain bowel movement and excreta, and it is recommended to eat about 90 grams of whole grains daily, examples of whole grains are: oatmeal, brown rice, whole wheat bread, whole wheat flour, and barley And quinoa, and it is worth noting that whole grains contain vitamins, minerals, essential fatty acids, antioxidants, and phytochemical compounds, which are all beneficial to the colon. Compared to foods that contain refined grains, such as: white flour and white rice.

Healthy fats:

Where it is advised to eat healthy fats found in olive oil, salmon rich in omega-3, avocados, and nuts, and it is also recommended to limit fried foods.

 Dairy products:

The results of a study published in the journal "PLoS One in 2013" indicated the potential role of dairy products in reducing the risk of colon and rectal cancer, and this effect did not differ according to the fat content of dairy products, and this effect may be due to the content of dairy products in some ingredients, such as Calcium, lactoferrin and vitamin D in fortified dairy products.

Contained foods:

 On probiotics or what is known as probiotics; It is a mixture of beneficial bacteria and yeasts naturally present in the body, which fight harmful bacteria, help control infections, support immune functions, produce some vitamins, and help digest food, and support the cells lining the intestine to prevent harmful bacteria from entering the course It is worth noting that eating a balanced diet rich in fiber helps maintain healthy levels of probiotics, and probiotics are available in some foods, such as: yogurt, shanina, fermented dough bread, cottage cheese, and fermented pickles.

Tips for maintaining colon health:

 Some tips and methods can be followed to maintain the health of the colon, and we mention the following:

 Maintain a healthy weight:

 According to the American Cancer Society, excess weight increases the risk of colon cancer, breast cancer in postmenopausal women, and cancers of the rectum, esophagus, pancreas, and kidneys, so it is recommended to maintain a healthy weight and lose excess weight.

Maintaining body moisture:

Where a person needs to drink 1.6-2 liters, equivalent to 6-8 cups of fluids a day, to prevent dehydration, and water and low-fat milk are excellent options, and it is advised to avoid sugary drinks, such as soft drinks and sweetened juices.

 Get regular exercise:

In sedentary people, the risk of colon and rectal cancer increases, and increasing the level of physical activity may help reduce this risk.

Harmful foods for colon health:

 We mention some foods that may be harmful to the colon:

Large amounts of red and processed meat:

Where it is recommended to eat red meat in moderation, as the American Institute for Cancer Research recommended eating no more than 500 grams of red meat per week, and it is worth noting that the food rations of these meats vary based on individual needs, and in general they are equivalent to 85-140 grams for women, and 113 -160 grams for men, and it is also recommended to limit processed meats, such as sausages, bacon, and cold meats, and in general it is recommended to consume low-fat protein sources, such as chicken, fish, eggs, low-fat dairy products, legumes, and nuts.

Avoid alcohol:

Where alcohol consumption is known to increase the risk of cancer, according to the National Cancer Institute, people who regularly consume 3.5 alcoholic drinks daily have a 1.5 more risk of developing colorectal cancer compared to people who do not consume alcohol.

 Avoid sugar:

Foods high in sugar are high in calories, and their consumption can increase the risk of obesity, and it should be noted that most people with ulcerative colitis and Crohn's disease were on diets rich in sugar and low in fiber, and a study published In the journal Cancer Epidemiology and Prevention Biomarkers, simple sugars and diets rich in simple carbohydrates increase the risk of colon cancer, possibly due to their negative effects on blood glucose levels.