The chew: Let’s talk about digestive and colon health
Why is poop such an awkward topic to discuss? Kids and tweens love to chatter on (and on) about it. The poop emoji is one of the most used icons ever1 and has made its way onto everything from stickers and T-shirts to bed linens. It makes perfect sense—we all do it.
The amazing thing about poop is that it’s a window to your health and possible digestive issues. Texture, color, frequency and smell can provide clues to the health of your entire digestive system and even your overall health.2
Healthy colon = healthy you
Observing your digestive health is important to your overall health. Colorectal cancer is one of the leading causes of cancer death in the U.S., but it doesn’t have to be.3 Regular colorectal cancer screening is one of the most powerful tools for preventing this type of cancer.4 And early detection offers more treatment options. It’s recommended that colon cancer screenings start at age 45 and continue at regular intervals based on individual risk factors.
There are several options when it comes to screenings:4
- At-home tests where you collect samples and return them to a lab. These can be done on one- to three-year intervals.
- A flexible sigmoidoscopy checks for polyps or cancer inside the rectum and lower third of the colon. It is usually repeated every five years.
- A colonoscopy allows doctors to physically examine the entire colon and remove polyps and even some cancers. This exam is usually repeated every 10 years.
- A CT colonography is a virtual examination of the colon using X-rays and computers. This is usually repeated every five years.
Earlier testing or repeat testing at shorter intervals may be warranted if you suffer from things like inflammatory bowel disease or have a family history of polyps or colorectal cancer. Your doctor can guide you through which test is best for you.
Fiber is your friend
One of the keys to keeping your digestive system moving is eating the right foods. It’s recommended that we eat between 25 and 35 grams of fiber each day.5 Balanced nutrition that includes fruits and vegetables is your best chance at hitting those numbers. Adding high fiber grains and legumes is also an excellent choice.
Consider these to help get your daily dose:6
Cranberry almond crunch
It’s not hard to reach your daily fiber goals when you pair delicious fruits and grains. This quick and easy recipe can be eaten as a breakfast cereal or used to top a low-fat protein like yogurt, silken tofu or cottage cheese.7
Makes: 6 servings | Prep: 5 min | Cook: 20 mins
Ingredients
- 2 cups old-fashioned rolled oats
- ½ cup wheat or rye bran flakes
- ½ cup slivered almonds or any chopped nuts (hazelnuts, pecans or walnuts)
- ¼ cup unroasted, unsalted pumpkin or sunflower seeds
- ½ cup flaked coconut
- ½ cup dried cranberries, cherries, currants or raisins
- ½ cup diced dried apricots, apples, dates or figs
- 2 Tbsp ground flaxseeds (optional)
- ¼ cup honey
- 1 tsp vanilla extract
- ½ tsp cinnamon
- ½ tsp dried ginger
- Pinch of salt
Preparation
- Preheat oven to 350°F.
- Spread oats and wheat bran on a large baking sheet. Toast for 10 minutes, stirring occasionally to avoid burning.
- Add almonds, pumpkin seeds and coconut to oat mixture. Stir, spreading on the baking sheet. Toast for an additional 7 to 10 minutes, stirring occasionally, until slightly browned. Remove from oven and allow to cool.
- Transfer the oat mixture to a large bowl. Add cranberries and apricots and if desired, flaxseed; mix.
- Heat honey in a microwave-safe bowl for about 15 seconds. Add vanilla, cinnamon and ginger to honey and blend. Pour over oat mixture and toss to coat.
Nutrition
Serving size: ¾ cup
Calories: 350 | total fat: 12 g | saturated fat: 3 g | sodium: 55 mg | cholesterol: 0 mg | total carbs: 54 g | fiber: 8 g | sugars: 25 g | protein: 10 g | potassium: 237 mg
1https://en.wikipedia.org/wiki/Poop_emoji
2https://www.hamiltonhealthsciences.ca/wp-content/uploads/2019/08/BristolStoolScalePatientHandout-th.pdf
3https://www.cancer.org/cancer/types/colon-rectal-cancer/about/key-statistics.html
4https://www.cdc.gov/colorectal-cancer/screening/index.html
5https://gi.org/topics/digestive-health-tips/
6https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-sources-fiber
7https://www.eatright.org/recipes/breakfast/cranberry-almond-breakfast-cereal-recipe
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This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.