How nutrition supports colon health at every age

Your colon helps your body digest food by absorbing water and moving waste through your system. Because of this, the foods you eat every day can affect your comfort and overall colon health. ¹ Eating more vegetables, fruits, and whole grains can support healthy digestion at any age. ² 

 As we get older, our digestive system changes. But the basics stay the same — a balanced diet with enough fiber can support regularity, comfort, and overall gut health. 

 Why colon health matters

 A healthy colon helps: 

• move food and waste through your body 
• absorb nutrients 
• support long-term digestive comfort 
• lower the risk of colorectal cancer², ⁶ 

Healthy eating is one of the most effective ways to support colon health throughout life. 

 Colon health by age 

Young adults: Building lifelong habits 

For young adults, eating fiber rich foods — like fruits, vegetables, beans, and whole grains — helps support regular digestion and build long-term habits for colon health. ³ Limiting highly processed foods can also help improve comfort. ¹ 

 Midlife adults: Supporting a changing digestive system 

As adults reach midlife, changes in metabolism and digestion can make fiber even more important. Eating vegetables, fruits, whole grains, and other plant foods consistently helps support regularity and overall digestive health. ⁴ Persistent digestive symptoms should always be discussed with a health care provider. ⁸ 

Older adults: Gentle support for digestion 

For older adults, nutrient‑dense meals that include a variety of plant foods have become especially helpful. Increasing fiber slowly and staying well hydrated can support more comfortable digestion. ³, ⁴ 

“A plant‑forward eating pattern that includes whole grains, colorful fruits, and vegetables—especially cruciferous options like broccoli and cauliflower—can play an important role in supporting long‑term colon health and reducing colorectal cancer risk. These fiber‑rich foods help support a healthy gut and overall metabolic balance.”
— Corina Serer, M.D., gastroenterology, Optum Medical Care 

This guidance aligns with national recommendations encouraging increased intake of plant-based foods and reduced consumption of processed meats to lower colorectal cancer risk. ², ⁶ 

Simple ways to boost your fiber intake

• Start with breakfast: oatmeal or whole grain toast adds fiber early in the day. ⁵ 
• Choose whole foods: swap refined grains for whole grain options. ⁵ 
• Add fruits, vegetables, and beans: these foods naturally support colon health. ³ 
• Snack smart: try fresh fruit, nuts, or raw vegetables. ¹ 
• Increase fiber slowly and stay hydrated: this helps make digestion more comfortable. ⁴ 

Everyone’s fiber needs and tolerance are different. Pay attention to how your body feels as you adjust your intake. ⁴ 

 When to talk to a health care provider 

If you notice ongoing digestive discomfort or changes in your bowel habits, it’s a good idea to check in with a health care provider. They can help determine whether your symptoms are related to diet, lifestyle, or something that needs further evaluation. 

It’s also important to stay up to date on colorectal cancer screening.  The U.S. Preventive Services Task Force (USPSTF) recommends:8 

•  Ages 45 to 75: regular screening is recommended. 
• Ages 76 to 85: talk with a health care provider about whether continued screening is right for you. 

 Screening options include at‑home stool tests, colonoscopy, and other imaging tests. Your primary care clinician can help you determine which option is appropriate. 

 When a gastroenterologist may help 

Your primary care clinician may recommend a visit with a gastroenterologist if you experience: 

• Ongoing changes in bowel habits 
• Frequent abdominal pain, bloating, or discomfort 
• Unexplained weight loss or loss of appetite 
• Blood in the stool 
• Persistent heartburn or reflux

A gastroenterologist can help diagnose underlying issues and guide personalized treatment or preventive care, including screenings. 

 Supporting colon health starts with everyday choices 

Daily habits play an important role in digestive health. Eating a variety of vegetables, fruits, whole grains, and other plant‑forward foods — while limiting processed meats and added sugars — can help support digestion, regularity, and long‑term wellness.² 

 Need support with digestive health?

Optum primary care clinicians and gastroenterologists are here to help with routine screenings, ongoing digestive symptoms, and preventive care. 

Learn more or schedule an appointment: 

• Primary care 
• Gastroenterology 

Sources:

1. Centers for Disease Control and Prevention (CDC).Nutrition in Daily Life.Last updated: February 16, 2024. Accessed: February 16, 2026. 
2. American Cancer Society (ACS).American Cancer Society Guideline for Diet and Physical Activity for Cancer Prevention.Published: 2025. Accessed: February 16, 2026. 
3. U.S. Department of Agriculture (USDA) – MyPlate.Vegetable Group – One of the Five Food Groups.Accessed: February 16, 2026. 
4. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).Eating, Diet & Nutrition for Constipation.Last reviewed: May 2018. Accessed: February 16, 2026. 
5. U.S. Department of Agriculture (USDA) – MyPlate.Grains Group – One of the Five Food Groups.Accessed: February 16, 2026. 
6. American Cancer Society (ACS).Red and Processed Meat and Cancer.Published: 2025. Accessed: February 16, 2026. 
7. National Cancer Institute (NCI).Colorectal Cancer Prevention.Accessed: February 16, 2026. 
8. 8 . U.S. Preventive Services Task Force. Colorectal cancer: Screening. Last updated May 18,2021. Accessed February 16, 2026.