A wholesome diet with unprocessed foods and an adequate amount of fiber, vitamins and minerals can help to prevent the bowel from getting sluggish and maintain overall bowel health.

Fiber

Fiber is especially health promoting for the digestive tract. It is recommended to eat 20 to 30 grams per day to get all the health benefits from a fiber-rich diet.

Whole grains

Fruit like apples, berries,
pears and figs

Vegetables like carrots, spinach and broccoli

Legumes and seeds like beans, and flaxseeds

Leafy greens

Consuming leafy greens can have additional beneficial effects on the digestive tract. These vegetables tend to be rich in vitamin E, C, carotene as well as folic acid, which are good for the body and the bowel.

Fruits

Some fruits and fruit juices are high in phenolic substances which show anti-inflammatory
and antioxidative effects in the intestine.
Cranberry and raspberry, for example, contain especially high concentrations of phenols.

Natural probiotics and prebiotics

Implementing fermented food products into your diet can help to increase the number of “good” and decrease the number of “bad” bacteria in your gut. They all contain good bacteria like lactobacilli and bifidobacteria that when eaten regularly can improve the intestinal microflora.

Yoghurt
Miso (fermented soy bean paste)
Kimchi
Sauerkraut

In addition to probiotic foods you should also eat prebiotic foods that are high in soluble fiber like inulin. Prebiotics can support the growth of healthy bacteria in your gut.

Bananas
Garlic
Citrus fruits
Asparagus
Onions
Artichokes
Chicory

Conscious Eating

Just like with everything in life there is not one ultimate way. A healthy lifestyle would not be complete without regular physical activity as well as a low stress levels and an optimistic mindset. Keep in mind that you should not blindly exclude nutritious foods and entire food groups from your diet. It is best to try to keep your diet as varied as possible and to avoid having to unnecessarily banish valuable nutrient sources.