A high-fiber diet is considered to be critically important in the maintenance to colon health. It is one of the most effective methods of natural colon cleansing which can go a long way in preventing many gastro-intestinal disorders, including colon polyps, colorectal polyps, spastic colon and colon cancer. Fibers, help in the formation of soft, bulky stool that passes through the bowel easily and quickly. This in turn prevents constipation and strain during evacuation. More bulk means less pressure on the sigmoid colon which is considered important in alleviating symptoms of Irritable Bowel Syndrome, hemorrhoids and diverticulosis, which are defects in the weak walls of the colon. A fiber-rich diet is good for diabetics as well as those with high cholesterol levels.
If a balanced selection is made from the basic food groups – proteins, carbohydrate and fats, a high fiber-diet is extremely beneficial not only for good colon health but also overall health of the body. Nothing in excess is good for health. It is believed that excessive intake of certain dietary fibers may interfere with the absorption of minerals like calcium, copper, iron, magnesium, selenium and zinc. Thus, a balanced diet is what is called for.
To consume a fiber-rich diet, the following foods can be considered in your daily diet :
- Whole-grain foods (such as bran cereals) and breads (those made with whole wheat grains).
- Fresh fruits (including the skin and pulp).
- Dried or stewed fruits (such as prunes, raisins, or apricots).
- Root vegetables (such as carrots, turnips, or potatoes).
- Raw or fresh vegetables, such as cabbage.
Bran cereals during breakfast is one of the easiest ways to include fiber. Some of the high-fiber bran cereals commonly available are :
All-Bran, 100% Bran, Bran Buds, oat bran, oatmeal, and Raisin Bran. Try bran in small quantities first as it can cause gas and mild cramping. For maintaining good colon health, the goal should be one to two large, soft, formed stools a day.
The following dietary rules can be followed as this directly helps in maintaining optimum colon health and helps in the prevention of diseases like Irritable Bowel Syndrome, etc :
- Increase your daily fluid intake, including fruit or vegetable juices and water. At least six cups of water or fluid a day is recommended.
- Stop having hurried meals. Take time to chew your food thoroughly. This allows the saliva and digestive juices of the stomach, liver, and pancreas to break down food more easily.
- Eat your meals at regular intervals. Stop starving.