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10 Foods to Help Keep Your Colon Healthy, According to Experts
From kimchi to broccoli, these foods can support your gut health.
Mar. 20, 2026 at 4:05pm
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Experts recommend eating a variety of plant-based foods like broccoli, carrots, leafy greens, apples, pears, whole grains, legumes, yogurt, kimchi, and flaxseed to support colon health. These foods are high in fiber, probiotics, and anti-inflammatory compounds that can promote a healthy gut microbiome, reduce inflammation, and improve digestion.
Why it matters
Colorectal cancer is the third-most common cancer in the U.S., and rates have been rising in younger people. Maintaining a healthy gut is also linked to better overall health, so it's important to take care of your colon. While genetics play a role, diet can go a long way in supporting colon health.
The details
The experts recommend these 10 foods for colon health because they tend to be high in fiber, probiotics, and anti-inflammatory compounds. Broccoli contains fiber and sulfur compounds that protect colon cells. Carrots have soluble and insoluble fiber to aid digestion. Leafy greens provide prebiotic fiber to feed gut bacteria. Apples, pears, whole grains, and legumes are high in soluble fiber that supports microbial diversity. Yogurt and kimchi contain probiotics to replenish healthy gut bacteria. Flaxseed produces the short-chain fatty acid butyrate to combat inflammation.
- The article was published on March 20, 2026.
The players
Carissa Mondelli
A dietitian at Northwell's Phelps Hospital.
Rudolph Bedford
A gastroenterologist at Providence Saint John's Health Center in Santa Monica, California.
Sonya Angelone
A nutritionist and registered dietitian based in San Francisco.
What they’re saying
“It's high in fiber and sulfur-containing compounds which can protect colon cells from oxidative damage.”
— Sonya Angelone, Nutritionist and Registered Dietitian
“It improves stool bulk, which makes it easier to pass. It also encourages growth of beneficial bacteria.”
— Sonya Angelone, Nutritionist and Registered Dietitian
“There's no single superfood—it's really a dietary pattern.”
— Rudolph Bedford, Gastroenterologist
The takeaway
Eating a variety of high-fiber, probiotic-rich, and anti-inflammatory foods can go a long way in supporting colon health and reducing the risk of colorectal cancer and other gut-related diseases. Making these foods a consistent part of your diet is key to maintaining a healthy gut.
