11 Best Foods to Cleanse Your Colon, According to Expert Doctors

Colon cancer is on the rise in young people—a worrying trend that’s been climbing since the 1990s, according to the American Cancer Society (ACS). The ACS’s 2023 research says that overall colon cancer cases are down by about 1% per year since the 1990s, but in spite of this positive general trend, colon cancer has nearly doubled in people under age 55.

In fact, colon cancer used to be the fourth leading cause of cancer death in younger people. But a 2024 ACS report shows it’s now the leading cause of cancer death in men under 50 and, for women under 50, it’s second only to breast cancer.

The reasons for this mismatched trend remain unclear, according to experts. “We think the environment, including a worsening diet, is playing a role in this increase,” says Michael A. Valente, DO, FACS, FASCRS, a colorectal surgeon at Cleveland Clinic. 

Still, story after story of younger, healthy people facing colon cancer diagnoses—like this 34-year-old mom—have prompted medical authorities to update guidelines. The U.S. Preventive Services Task Force lowered the recommendation for colorectal cancer screening to age 45, but that’s for the average risk individual, explains Gina Wideroff, MD, a board-certified gastroenterologist with Gastro Health in Jupiter, Florida.

She says you should start screening earlier if you have a family history of colorectal cancer or advanced polyps in:

• A first-degree relative (like a parent or sibling) under age 60 at their diagnosis
• Multiple second-degree relatives (like an uncle and a grandparent) under age 60 at their diagnosis

In these cases, “you should begin screening at age 40 or 10 years younger than the age of the youngest relative at the time of their diagnosis, whichever comes first.”

And given the rising risks, Yale Medicine doctors advise that people as young as 20 should understand colon cancer warning signs. 

Why colon health matters

“The colon, also known as the large intestine, is a vital organ in the digestive system,” says David D. Clarke, MD, a double board-certified gastroenterologist and internist and president of the Association for the Treatment of Neuroplastic Symptoms. 

He says the colon’s primary functions include:

• Absorbing water and electrolytes from partially digested food
• Forming and storing feces
• Supporting a healthy environment for beneficial gut bacteria
• Playing a role in producing certain vitamins, such as vitamin K and some B vitamins 

“Maintaining good colon health is essential because poor function can lead to constipation, discomfort, water malabsorption, and increased risk of conditions like diverticulosis, inflammatory bowel disease, and colon cancer,” he says.

Poor colon function can also cause symptoms such as diarrhea, bloating, abdominal pain, blood in the stool, and unintended weight loss, Dr. Wideroff adds. 

“Additionally, an unhealthy colon environment may foster inflammation or allow harmful bacteria to proliferate, potentially increasing the risk of colorectal cancer,” says Dr. Clarke. Research published in Gut Microbes in 2022 also links this inflammation and gut bacteria imbalance to a range of skin issues including acne, dermatitis, psoriasis, and rosacea. 

Meanwhile, 2024 research published in Frontiers in Nutrition highlights that a healthy colon supports:

• Overall immune system function (the intestines are the largest immune system organ!) 
• Metabolic health, including weight balance
• A healthier heart, thanks to controlling heart disease risk factors like cholesterol levels
• Anti-inflammatory processes (chronic inflammation is associated with a range of health problems)
• Removal of toxins from the body—and a healthy colon even improves the detox activity of other organs, such as the liver

Do you need to cleanse your colon?

Exotic blends of herbal teas, saltwater flushes, and detoxing supplements all promise to cleanse your colon of toxins and waste, reducing your risk of colon cancer. But the Mayo Clinic explains that there’s no evidence these colon cleansing products do anything beneficial—and they may even have harmful effects like dehydration, infection, and rectal tears. 

The reasoning is simple: A healthy colon cleanses itself naturally.

So, while you don’t need a magic elixir to clear waste from your body, the right foods in your diet can promote long-lasting colon health.

Your diet can cleanse your colon naturally

While your small intestine does the heavy lifting when it comes to digesting food, the colon’s function is to suck all the moisture out of that food, Dr. Valente says. “Your colon draws the water back into your system to hydrate you,” he adds.

It also stores and helps eliminate waste—and for it to be healthy, you need to put the right foods in, Dr. Valente says.

“Diet plays a significant role in colon health,” explains Sarah Masukewicz, RD, LDN, CNSC, a Gastroenterology Dietitian at Tufts Medical Center. “A healthful, well-balanced diet that includes a variety of fruits, vegetables, and whole grains will help build a diverse microbiome to enhance nutrient absorption and regulate the immune system.”

The American Cancer Society agrees, pointing to studies that link diets high in vegetables, fruits, and whole grains with a decreased risk of colon cancer.

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1. Load up on quinoa and brown rice

Your focus should be on whole foods that are as close to the state in which Mother Nature made them. Minimally processed whole grains like brown rice, oats, and quinoa, are a great place to start, says Dr. Valente. These plant-based foods are packed with fiber, which is why they’re among the top foods that cleanse your colon. 

“When we eat fiber-rich plant foods, our gut bacteria ferment that fiber and produce short-chain fatty acids (SCFAs) like butyrate,” says Lindsay Malone, MS, RD, LD, an instructor and clinical dietitian in the Department of Nutrition at Case Western Reserve University School of Medicine. “These SCFAs are incredibly important, they help nourish the cells in the colon, reduce inflammation, and strengthen the gut barrier.” 

A 2023 review of research published in Nutrients reinforces this effect, stating that eating enough fiber is associated with a lower risk of developing precancerous colorectal lesions. This suggests that fiber plays an important role in not only protecting colon health, but potentially preventing the early stages of colon cancer. 

2. Add beans and lentils

Legumes like beans and lentils are also loaded with fiber and other important nutrients. According to 2024 research published in the European Journal of Clinical Nutrition:

• Eating one portion of legumes per week is associated with a 21% lower risk of colon cancer.
• If you eat two or more servings of legumes weekly, your risk goes down by 32%.
• Each extra serving per week reduces your colon cancer risk by an additional 13%.

Again, fiber is a superstar here, Malone says. “It helps regulate bowel movements and feeds the good bacteria in your gut.” The researchers add that legumes’ low glycemic index (which means they help blood sugar steady) and nutrients like folate, magnesium, and selenium also support colon health.

Legumes are high in plant protein and phytonutrients, too, both of which the research says are associated with a reduced colon cancer risk. Phytonutrients are natural plant compounds that have powerful anti-inflammatory and antioxidant effects, Malone explains. “They help protect the cells lining the colon and support a resilient immune system.” 

3. Supplement with chia

Eating just 2 tablespoons of chia seeds will give you a whopping 10 grams of fiber, as much as 40% of your daily needs. Aim for 25 to 35 grams daily, advises Dr. Valente. There’s a reason why you want to hit this mark: “Fiber moves stool through your colon and brings toxic chemicals and other substances like cholesterol out of your system,” he explains.

Nutrients within fiber may also affect the colon on a cellular level to guard against disease. 

4. Load up on broccoli, cauliflower, and kale

Talk about foods that cleanse your colon: Some of the best sources of fiber come in veggie form. Broccoli, cauliflower, and kale are cruciferous vegetables, plants known for being rich in fiber and many, many nutrients, including a unique compound called glucosinolates. 

A 2022 review of research published in Evidence-Based Complementary and Alternative Medicine explains that glucosinolates have shown powerful anti-cancer properties—and points to multiple studies that suggest a diet high in cruciferous veggies may reduce the risk of colon cancer. 

In fact, a 2024 analysis of 226 studies published in Nutrition Reviews found that eating 5.41 servings of cruciferous vegetables per week lowers your risk of colon cancer by 23%. 

Since it’s not always practical to track fiber by the gram, an easier method is to make sure two-thirds of your plate comes from fiber-rich veggie sources like broccoli, cauliflower, and kale, says Dr. Valente.

5. Fill up on salmon, sardines, and trout

Omega-3 fatty acids are found in high levels in fish like salmon, sardines, and trout, as well as foods like nuts and seeds—and these healthy fats have anti-inflammatory effects, Masukewicz says. 

According to a 2023 meta-analysis published in Nutrients, inflammation is a known risk factor for colon cancer. Still, the research says that omega-3s may reduce your colon cancer risk in several other ways, too. 

Omega-3 fatty acids may:

• Inhibit tumor growth
• Help kill or interfere with the function of abnormal cells (such as cancerous cells)
• Protect against oxidative stress, which damages cell DNA
• Promote a healthy microbiome balance, which supports our immune system

6. Eat more walnuts

Not only do walnuts supply a couple grams of fiber per ounce (14 halves), but they also contain omega-3 fatty acids in the form of alpha-linolenic acid, which is why Dr. Valente recommends them among the foods that cleanse your colon. 

According to a 2022 review published in the European Journal of Epidemiology, nuts also contain a range of antioxidants and phytonutrients that support gut health, reduce inflammation, and may interfere with cancer cell growth.

The research suggests that eating one serving of nuts per day (about 28 grams, or 14 walnut halves) is associated with a 33% lower risk of colon cancer. (And the research reinforces adding legumes to your diet—including a daily serving of legumes in addition to nuts may lower your risk another 21%.) 

Plus, there are also plenty of other health benefits of walnuts you’ll get from eating them.

7. Dish up yogurt

Fermented dairy products like yogurt pack gut-healthy probiotics—and regular consumption is tied to a lowered risk of colon cancer, according to a 2022 review of studies published in Frontiers in Nutrition. In addition to yogurt, kefir is great for supporting a balanced gut environment, which is key for colon health, Malone adds. 

Bonus: The probiotics—healthy bacteria—can also help decrease some of the gas associated with eating fiber-rich beans and cruciferous veggies, says Dr. Valente. If you can’t eat dairy, keep reading for dairy-free fermented foods the experts say boost colon health. 

(Also, check out these other probiotic-rich food picks.) 

8. Eat kimchi 

Like yogurt, kimchi is a fermented food that’s loaded with probiotics. “Once in the colon, these ‘good’ bacteria feed on indigestible fibers to produce short-chain fatty acids, which are known for their anti-inflammatory properties that help to support gut health,” Masukewicz says.

However, 2023 research published in the Journal of Ethnic Foods points to several studies that suggest kimchi may have particularly strong cancer-protective effects. These researchers studied its effects on rats fed a red meat diet and injected with a carcinogen, and they found that kimchi significantly prevented precancerous lesions in the rats’ colons. 

Kimchi, along with its fermented friend, sauerkraut, is also a cruciferous vegetable—so you get those benefits, too. 

9. Snack on apples, watermelon, kiwi, and citrus fruits

The high water content in fruits like apples, watermelons, and citrus fruits is very beneficial to colon health, Masukewicz says. “[They] help maintain hydration and aid digestion by softening stools,” she explains. “This is essential to prevent constipation and promote regular bowel movements.” 

Still, a 2023 meta-analysis published in World of Gastroenterology found that diets high in these fruits specifically are associated with a lower risk of colon cancer. This is because apples, watermelons, kiwi, and citrus fruits contain high levels of certain plant-based nutrients with strong antioxidant and anti-inflammatory effects (and they may have properties that fight cancer cells). Aside from watermelon, these fruits are high in fiber, too. 

According to the research, high intake of these fruits may lower your colon cancer risk by:

• Apples: 25%
• Watermelons: 26%
• Kiwi: 13%
• Citrus fruits: 9%

10. Dip carrot sticks in guacamole

Avocados are a high-fiber fruit that can help promote digestion by bringing water into the intestines, making stools easier to pass, Masukewicz says. They’re also rich in healthy fats, which reduce inflammation, Dr. Clarke adds. 

Carrots are also a great source of fiber—and, according to 2022 research published in Frontiers in Nutrition, they also contain several nutrients that show promising anti-cancer effects, particularly for colon cancer. 

Notably, carrots are one of the few foods that contain high levels of falcarinol, an anti-inflammatory plant compound that may suppress cancer cell growth and promote cancer cell death. The researchers believe that this compound, together with the fiber and antioxidants found in carrots, is why moderate intake of carrots daily is associated with a 21% lower risk of developing colon cancer. (Moderate intake is about 8 to 15 grams, a few baby carrots or a few carrot slices.) 

Not a fan of carrots? Celery is also a high-water, high-fiber source of falcarinol. 

11. Opt for lean and plant-based protein sources

A 2024 review of research published in Lipids in Health and Disease points to saturated fat as a significant contributor to cancer risk. However, three specific saturated fats are particularly linked with a greater risk of colon cancer—myristic acid, palmitic acid, and stearic acid. These saturated fats are high in foods like dairy, beef, pork, poultry skin, and processed meats. 

Instead, choose skinless poultry and plant-based proteins, such as beans, lentils, and tofu in place of processed or fatty meats to support your colon health, Masukewicz advises. 

Be sure to hydrate with water

“Water is required for every metabolic reaction in the body, including those that take place in the gut,” Malone says. “When we are dehydrated, everything slows down—this is especially true for the gut.” 

But there’s one major reason why drinking water is so important for our gut. All of our experts emphasize how fiber is foundational for colon health. Dr. Clarke reminds us: “Fiber helps move stool through the colon and feeds beneficial gut bacteria, which in turn, produce anti-inflammatory compounds and vitamins.” 

However, water is essential for fiber to work effectively, Dr. Wideroff says. “Taking fiber without enough water can actually have the opposite effect and [cause or worsen] constipation.” (Here’s exactly how much water you should be drinking every day.) 

Adequate water intake also keeps stools soft, supports nutrient absorption, assists in waste and toxin elimination, and prevents constipation, Dr. Wideroff adds. Evidence is conflicting, but because low water intake promotes constipation, some researchers—like those involved in a 2020 study published in International Journal of Environmental Research and Public Health—theorize that when we’re backed up, it gives toxins like carcinogens more time to hang out in our gut.

The worst foods for your colon

The things you cut from your diet will help protect your colon as well. The American Cancer Society points to red meats like beef, pork, and lamb and processed foods like hot dogs, bacon, and lunch meats with an increased risk of colon cancer. If you want to include animal protein in your diet, stick to poultry and fish.

Dr. Clarke echoes this advice, adding that you should limit fried foods, refined sugars, and ultra-processed foods, as these can possibly increase inflammation and colon cancer risk. 

As for alcohol? Dr. Valente recommends sticking to a drink a day to maintain colon health.

Other ways to support a healthy colon

What we eat directly impacts how well our digestive system functions. However, lifestyle factors contribute to your colon cancer risk, too, according to the experts. 

To help keep your colon in great shape, Dr. Clarke says to:

• Get enough physical activity: “Exercise stimulates bowel movements and helps maintain a healthy weight, both of which reduce colon cancer risk.” 
• Avoid smoking and limit alcohol: “Both are linked to higher colon cancer risk.”
• Maintain a healthy weight: “Obesity, particularly abdominal obesity, is a risk factor for colon cancer.” 
• Respond promptly to the urge to defecate: “Ignoring it can contribute to chronic constipation.”
• Manage stress: “Chronic stress can negatively affect gut health and bowel habits.” 

Chronic stress can contribute to conditions like irritable bowel syndrome and worsen other colon-related issues as well, says Dr. Wideroff. She also re-emphasizes the importance of getting at least 25 to 35 grams of fiber a day. 

If you struggle to get enough fiber from food, you can consider a supplement like psyllium husk—just make sure you drink enough water, too. Supplemental probiotics and omega-3s can also be helpful if you’re not getting adequate amounts from diet alone. 

It’s essential to prioritize sleep as well. “Sleep is the body’s repair time and the longest fasting period of the day,” Malone says. “I use the analogy of road work when the cars are off the road to describe the relationship between sleep and gut health. It’s the time our body can rest, digest, and repair.” 

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