In this article, we describe the importance of the colon for our health and mention foods that help it function properly.
When we eat and digest food, its components are broken down into smaller particles that are absorbed in the intestine; they then enter the bloodstream to be distributed to different parts of the body, serving as an energy source. Our body is made up of what we eat, and what we don't need is eliminated as waste.
How important is the colon?
After digestion in the stomach, most of the nutrients, water, vitamins, and minerals are absorbed in the small intestine. However, in the colon, also known as the large intestine:
- 10% of the water you drink is absorbed, as well as a significant amount of minerals such as sodium.
- Minerals such as chlorine and potassium are secreted.
Some vitamins produced by intestinal bacteria are also absorbed in the lower intestine.
This is the case of vitamin K, thiamine and riboflavin.
The colon receives a semi-liquid substance from the small intestine composed of water, fiber, and some minerals. For example, sodium is absorbed through the intestinal cells, subsequently allowing the absorption of water, which ultimately travels to the blood capillaries. However, despite the fact that the majority of dietary sodium is absorbed in the colon, there is no direct relationship between excessive consumption of this nutrient and changes in colon function, as there is in other health conditions such as high blood pressure.
What foods are important for proper colon function?
Considering the importance of the colon for the proper functioning of our body, it's worth highlighting the role of soluble fiber in intestinal transit. The presence of soluble fiber plays an important role in ensuring the proper flow of colonic contents. If the colon contents lack fiber, they will move more slowly, and short-term problems such as constipation will occur. In the long term, there will be a risk of colon cancer due to the increased contact of carcinogenic substances with the inner part of the colon.
Since the colon is responsible for the propulsion, production, and subsequent elimination of fecal matter, any related problem, such as constipation or diarrhea, should include specific food selection recommendations for its treatment. For example, including more fiber in the diet will prevent constipation. Five tablespoons of oatmeal a day in different preparations and two to three servings of mixed vegetables are sufficient to obtain the amount of fiber that contributes to proper digestion and colon function.
On the other hand, to manage diarrhea, we need a lower amount of sugars in the diet since an excessive amount of sugars inside the colon drags water from the blood capillaries that irrigate the colon, producing what is called osmotic diarrhea. On the other hand, the consumption of fruits rich in pectin such as apples, peaches, pears and guavas are good options in case of diarrhea since they avoid the excessive dragging of water and other nutrients that in case of loss could lead us to a state of dehydration.
In order of importance for the colon, the second most important nutrient is water. Maintaining good hydration is key for our colon to function properly. We must remember that this is where 10% of the water we need for our vital functions is absorbed. Fruits provide a good source of water and fiber. The water dissolved in the fiber in fruits is only absorbed in the colon. Therefore, ensuring a minimum consumption of six glasses of water a day contributes to good hydration for our body.
Finally, foods that promote the renewal of bacterial flora are recommended; for example, yogurts or fermented milks, as they promote vitamin production. However, these dairy products should be low-fat to avoid additional intake of unhealthy fats.
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