KOCHI: The festive season brings joy, celebrations, and indulgent meals. While this is delightful, many people feel sluggish and uncomfortable afterwards. The reason? Overloading the gut, especially the colon, with foods that slow digestion and increase toxicity. The colon, or the large intestine, plays a crucial role in processing waste and preparing it for elimination. It’s also responsible for absorbing electrolytes, and some vitamins from the leftover food material.
The colon houses billions of bacteria, collectively known as the gut microbiome, which aid digestion, produce certain vitamins, and protect against harmful pathogens. A healthy colon ensures smooth digestion and overall well-being.
Festive eating often involves low-fiber, high-fat, and heavily processed foods, which can harm your colon in several ways. Processed and fatty foods slow down digestion, increasing the time food stays in the colon. This can lead to decay, fermentation, and toxin buildup. Over time, these issues can compromise colon health, causing inflammation, toxicity, and even chronic conditions. Incorporate these into your diet to counteract the effects of festive indulgence:
Fiber also called the natural broom is essential for a healthy colon because it helps in sweeping away waste and toxins. It also absorbs water, softening stools and promoting regular bowel movements. There are 2 types of fibre: Soluble fibre found in oats, flaxseeds, psyllium husks, beans, rice, barley, apples etc dissolves in water, forming a gel-like substance that promotes healthy digestion.
It feeds beneficial gut bacteria, reducing inflammation and supporting colon health. Soluble fiber also softens stools, easing their passage and preventing constipation. And the insoluble fibre found in whole wheat, rye, brown rice, cabbage, carrots, cauliflower, and Brussels sprouts etc adds bulk to stool, promoting regular bowel movements, and preventing constipation.
Probiotics are the gut’s best friend, these are live bacteria that keep your colon healthy, they help improve digestion, prevent harmful bacteria from growing, and support your immune system. Foods like yogurt, kefir, miso, sauerkraut, and kombucha etc are rich in probiotics. Prebiotics too are important for good health because they are food for the good bacteria in your gut. Foods like garlic, onions, bananas, and oats are rich in prebiotics and essential for gut health.
Leafy greens like spinach, kale, wheatgrass, barley grass, etc are good for your gut. They are rich in chlorophyll, which help cleanse the colon by removing toxins and promoting healthy digestion. Chlorophyll improves oxygen flow in the gut, reduces harmful bacteria, and supports the growth of good bacteria. These greens also provide fiber, which aids in bowel movements and prevents waste build-up.
Avocado is rich in omega-3 fatty acids that lubricates the colon walls, preventing toxins from sticking and aiding smooth elimination. The fiber promotes smooth digestion and regular bowel movements. Enjoy sourdough toast with guacamole or add avocado in the salad to get maximum benefits.
Include ginger and garlic in everyday meals because garlic’s antibacterial, antiviral, and antiparasitic properties help remove toxins, pathogens, and parasites from the digestive tract. Garlic also supports the growth of good gut bacteria, reduces inflammation, and prevents toxin build-up. Ginger, on the other hand, contains gingerol, which kills harmful bacteria and parasites.
Water is essential for keeping the colon healthy because it helps soften stool, making it easier to pass. It also aids in flushing out waste and toxins from the body. When you stay hydrated, your colon can absorb the right amount of water, preventing constipation and promoting regular bowel movements.
Deepika Rathod
Chief Nutrition Officer, Luke Coutinho Holistic
Healing Systems. The writer is a clinical nutritionist with a focus on healthy lifestyle choices.